Raw superfood energy bars
Thanks to their high magnesium content cashews ensure proper functioning of the nervous system and muscles. The mineral also protects against cramps and muscle soreness.
Fresh coconut is available in well-stocked supermarkets and health food stores. By the way, you don't have to throw away the coconut water it contains! Save it to drink or add to a smoothie.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 7.7 μg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 658 mg | (16 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 20.5 g | |||
| Uric acid | 6 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 12 ozs Cashews
- 10 ozs fresh Coconut (flesh)
- 3 ozs Shelled pistachio
- 3 Tbsps Agave syrup
- 1 Tbsp beet powder
- 2 ozs dried Date (without pits)
- 2 ozs dried Cape gooseberries (or currants)
- ¼ oz Goji berry (1 handful)
- 1 Tbsp -2 tbsp dried Shredded coconut (for sprinkling)
Preparation steps
Soak cashews in water for about 3 hours.
Chop about half of the pistachios. Finely grate coconut pulp on a kitchen grater and knead with agave syrup, chopped pistachios, and beet powder.
Line baking sheet with plastic wrap or baking paper.
Place cashews in a sieve, drain, and blend to a paste with dates and gooseberries in a mini chopper. Pour mixture onto a baking sheet, spread evenly, cover with plastic wrap and flatten with a small cutting board or the bottom of a pot. Chill in refrigerator for 1 hour.
Remove plastic wrap from cashew base and spread coconut mixture on top. Cover again with the plastic wrap, flatten and weigh down preferably with a board and a pot. Chill in the refrigerator for about 2 hours.
Remove foil again, sprinkle mixture with remaining pistachios, goji berries and coconut flakes and cut into 10 bars.