Raw Cacao Workout Bar

By Catherine Noonan on January 21, 2015 in Food

I know there are a lot of ‘healthy’ chocolate bars out there these days, but let’s face it, they’re bloody expensive. These babies, on the other hand, don’t only provide long-lasting energy, they’re tasty as all hell and they and they won’t breqk the bank.

This recipe is dairy-free, nut-free, gluten-free and fruit-free, with no added sugar other than rice malt syrup, which is low GI and low fructose too.
This is a fridge-set recipe with no baking required. There is no mistaking that this recipe is an absolute winner!

Ingredients (makes 16 bars)

Dry Ingredients
2 cups flaked (rolled) quinoa or amaranth
¾ cup black or white sesame seeds
1 cup shredded coconut
¼ cup raw cacao powder
¼ cup raw cacao nibs

Wet Ingredients
¾ cup hulled tahini
¾ cup rice malt syrup
2 tsp vanilla powder or vanilla extract

Method

1. Line a 20cm by 30cm baking tray with baking paper and set aside.
2. In a large mixing bowl, add the dry ingredients, mixing with a wooden spoon to combine.
3. In a small saucepan over low to medium heat, add the wet ingredients, stirring with a wooden spoon, then use a whisk to work the tahini into the syrup – the end result should be a similar colour and consistency to caramel. The temperature should be hot, but do not let it begin to boil.
4. Once warm, pour the wet ingredients into the bowl of dry ingredients and mix with a wooden spoon until evenly combined. You’ll need to use your hands to really knead it and make sure it’s perfectly combined, before rolling into a large, no-longer-sticky ball. If it’s still sticky, just add some more quinoa flakes. It needs to be neither sticky nor dry to touch.
5. Transfer the ball of mixture to the lined baking tray.
6. Spread and press the mixture evenly into the tray, filling the corners and levelling the surface. This step does require some effort and it’s best to work quickly before it cools.
7. Refrigerate for at least 30 minutes before slicing.

Serving Suggestions

You can serve this as an on-the-go snack, before, during or after a workout, cut into smaller squares, with tea or coffee, or rumbled over ice-cream for dessert.

Storage

Store in an airtight container in the refrigerator, which is my personal preference.