Power-Packed Plant-Based Ultra Energy Bars

Power-Packed Plant-Based Ultra Energy Bars

Yield: 10

Power-packed plant-based ultra energy bars loaded with nuts, seeds, cacao and dates—clean fuel for long training days, busy commutes, or a quick desk-drawer boost.

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Ingredients

• (150g) 1 cup raw almonds or walnuts, soaked overnight in filtered water
• (30g) 1/4 cup cacao nibs
• (30g) 1/4 cup hemp seeds, or more as desired
• (25g) 1/4 cup dried goji berries
• (16g) 2tbsp cacao powder
• (20g) 1/4 cup shredded coconut, or more as desired
• Pinch of coarse-grain Celtic sea salt
• 7 or 8 pitted dates, soaked in filtered water for 30 minutes

Instructions

1. Place the nuts in the food processor and pulse until mealy in texture.
2. Add the cacao nibs, hemp seeds, goji berries, cacao powder, coconut, and salt, then pulse again until well incorporated.
3. With the motor running, add 1 date at a time. After 7 dates, you will see the mixture ball up on one side of the blender bowl. Push the mixture down and process again to make sure all dates are mixed in.
4. On a large piece of parchment paper, press the mixture in an even layer about 1/4 inch thick. With a knife, score rectangular pieces approximately 2 by 3 inches. If desired, press additional hemp seeds or coconut on the surface of the bars.
5. Fold up the parchment paper to encase the bars and place in the fridge to chill and firm up.
6. Break apart and take individual bars with you on a trail run, hike, or bike ride to sustain you throughout your training session. Keep up to a week - if they last.

Nutrition Information:

Yield: 10 Serving Size: 10
Amount Per Serving: Calories: 149Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 29mgCarbohydrates: 12gFiber: 3gSugar: 6gProtein: 5g

Cacao nibs & cacao powder: ancient energy with modern science

Cacao (Theobroma cacao) originates from Mesoamerica, where the Maya and Aztec cultures revered it as both a ritual drink and a daily sustenance. The bars utilise cacao in two forms: nibs (cracked bits of fermented, roasted beans) and powder (pressed after the cocoa butter has been removed). Together, they deliver a concentrated hit of polyphenols—notably flavanols—linked to vascular support, plus a meaningful amount of magnesium and a touch of iron. Nibs bring crunch and a pleasantly bitter, roasted edge; powder spreads chocolatey depth throughout the mix. A pinch of Celtic sea salt heightens cacao’s complexity, while the natural sweetness from dates rounds off any bitterness for a balanced, moreish bite.

Fun fact: Cacao beans were once used as currency in parts of pre-Columbian Mesoamerica—proof that chocolate has always been worth its weight in gold to someone.

Hemp seeds: tiny powerhouses of complete protein

Hemp seeds (often sold as “hemp hearts”) likely originated in Central Asia before spreading to other parts of the world. Nutritionally, they’re standouts: around 25–30% protein with a well-balanced amino acid profile, including arginine. They also provide a favourable omega-6 to omega-3 ratio of roughly 3:1, with alpha-linolenic acid (ALA) contributing to essential fatty acid intake. Add in vitamin E, magnesium, zinc and phytosterols, and you’ve got seeds that pull far above their weight. In bars, hemp seeds add gentle nuttiness and a soft chew while improving satiety—ideal when you need steady energy rather than a sugar spike.

Fun fact: Although hemp belongs to the same species as cannabis, food-grade seeds are non-psychoactive; they’re grown for nutrition, fibre and oil, not for recreational compounds.

Goji berries: bright pops of sweetness and colour

Goji (from Lycium barbarum and L. chinense) has deep roots in north-western China. The dried berries contribute fibre, vitamin C, and carotenoids—especially zeaxanthin, associated with eye health. Their flavour sits between cranberry and cherry with a faint herbal note, bringing tart lift to richer ingredients like nuts and cacao. In an energy bar, that hint of sharpness keeps each bite lively rather than cloying.

Fun fact: In parts of China, goji vines are trained along riverbanks; during harvest the floating berries are scooped from the water, a striking sight in late summer.

Dates: the natural binder that tastes like toffee

Dates have powered travellers across North Africa and the Middle East for millennia. Medjool and Deglet Noor are the best-known varieties; both are rich in natural sugars (primarily glucose and fructose) and dietary fibre. Soaking softens the flesh and helps it blitz into a sticky paste, thanks to soluble fibres and pectins that bind the bar without syrups. Dates also supply potassium, which supports normal muscle function—handy after training—and small amounts of polyphenols that deepen their caramel-toffee flavour.

Fun fact: A date palm can live for decades and produce 50–100 kg of fruit per year under good conditions—nature’s energy farm.

Almonds or walnuts: choose your hero

Whether you opt for almonds or walnuts (both soaked overnight), you’ll gain different strengths:

• Almonds: excellent source of vitamin E, plus magnesium and riboflavin. Their mild sweetness and firm bite give structure, while their fats help carry cacao aromas.

• Walnuts: among the richest tree-nut sources of ALA omega-3, with earthy depth that pairs beautifully with goji and cacao.

Soaking can soften texture and may reduce some phytates, potentially improving mineral availability; it also makes the nuts easier to blitz for a cohesive dough.

Shredded coconut & Celtic sea salt: finishing touches with purpose

Shredded coconut contributes fragrance and a delicate chew. Its predominant fat, lauric acid, lends a clean richness that complements cacao without heaviness. Celtic sea salt, used sparingly, does more than season: sodium supports fluid balance during endurance efforts, and a trace-mineral profile (including magnesium and calcium in tiny amounts) subtly rounds flavours. In sensory terms, salt sharpens sweetness and accentuates chocolatey notes, so the bars taste more vivid without extra sugar.

Why this blend sustains energy

These bars combine quick-release carbohydrates from dates with slow-burning fats from nuts, hemp and coconut, plus protein for satiety. The fibre matrix from nuts, seeds and fruit moderates absorption, helping to avoid sharp peaks and troughs. Layer in cacao’s polyphenols and the micronutrients from hemp, almonds/walnuts and goji, and you’ve got portable, whole-food fuel that’s as functional as it is flavour-forward.