Making sesame seeds and multi-seeds protein bars

sesame-seeds-and-multi-seeds-protein-bar

If there is one good source of protein it’s seeds. Seeds like sesame seeds, chia seeds, poppy seeds, pumpkin seeds and sunflower seeds are all good sources of protein.  So we tried making sesame seed and multi-seeds protein bars.

Each of the seeds I mentioned has a number of properties to add on the basic aspect of being a good source of protein. Interestingly sesame seeds rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains. [1] Next on the list are Chia seeds which are rich in fibre – which helps with satiety, the feeling of fullness. [2] Poppy seeds are one of them as they are loaded with nutrients such as copper, iron, and calcium all of which help improve your psychological health. [3] Pumpkin and sunflower seeds contain antioxidants like carotenoids and vitamin E. [4] [5]

Apart from the abundance of seeds the recipe for protein and health bars includes coconut oil, tahini, agave syrup and vanilla extract. This recipe is vegan and gluten free. If you wish to switch to a vegetarian recipe you can easily change the agave syrup to honey.

Cooking instructions for the protein bars

  1. Sprinkle a bit of olive oil in a pan and heat moderately
  2. Throw in sugar and seeds to caramelise
  3. When the seeds start to turn a bit brown remove from the heat
  4. Put the seeds in a bowl
  5. Add the tahini, coconut oil and agave syrup
  6. Start to mix everything
  7. Add a few drops of vanilla extract
  8. Keep mixing making sure that the tahini and agave syrup is evenly distributed
  9. Take out a tray (you can use an aluminium tray or  even better your reusable metal tray)
  10. Place cooking paper over the tray
  11. Put the mixture in the tray over the paper and spread evenly pressing with your hands
  12. Create a rectangular form with even thickness all round
  13. Place the tray with the mixture in the fridge for a minimum of 30 minutes
  14. After taking it out from the fridge remove the paper and mixture from the tray
  15. Start cutting the shape of rectangular bars
  16. Wrap a think piece of cooking paper around each bar (that you will use to eat it) and a larger piece of cooking paper that covers all the bar and avoids it from sticking to another bar
  17. If when cutting the bar it crumbles a bit, push it back in shape when wrapped inside the paper
  18. After cutting all the bars put them inside an airtight container
  19. Place inside freezer for 10 days plus
  20. Take out and eat

Ingredients for the protein bars

  • 200 g Sesame seeds
  • 25 g Pumpkin seeds
  • 25 g Sunflower seeds
  • 20 g Poppy seeds
  • 25 g Chia seeds
  • 60 g Tahini
  • 2 tablespoons of Coconut oil
  • 50 ml Agave syrup
  • 1 teaspoon Vanilla essesnce
  • 2 tablespoons of unrefined brown sugar

 

sesame-seeds-and-multi-seeds-protein-bar-not-yet-cut

Author: Darryl Grima

Darryl Grima is Veggy Malta's Editor. He has been a vegetarian for over 31 years and recalls a time when Malta was not so vegetarian and vegan friendly. Apart from blogging on vegetarian matters, Darryl is also active in environmental and animal welfare organisations. He holds a Diploma in Political Studies and a Masters in Business Administration.

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