Homemade gluten free protein bars are excellent snack. Yes, we also can find them in stores, but those that we can buy are pretty pricey and contain a lot of ingredients we do not know even how to pronounce or what they are. Here we will give you a recipe and advice how to make your own healthy homemade gluten free protein bars, but first let us tell you something about proteins in general.
What Are Proteins?
Proteins build, maintain, and replace the tissues in our body. Our organs, muscles and immune system are made of proteins so it is obvious that we all need to eat them. The best sources of proteins are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils. Our body uses proteins that we eat to make specialized protein molecules that have specific functions, for example: to make hemoglobin, that supplies our body with oxygen; to make cardiac muscle; etc. It is very important to eat variously and you won’t have to bother yourselves if you have taken in enough proteins.
How Many Proteins Do We Need?
Adults need about 1 gram of protein each day for every kilogram they weigh. For example, if you have 60 kg, you need 60 g of protein daily. Kids need the same amount of proteins – 1 g per 1 kg. You can always track down labels on food containers and packages and see how many proteins they contain.
Homemade Gluten Free Protein Bars – Recipe
For this kind of protein bars you will need:
- 100 g raisins
- 100 g goji berries
- 100 g almonds
- 50 g sunflower seeds
- 50 g sesame seeds
- 50 g walnuts
- 50 g of coconut flour
- 2 tablespoons chia seeds
- 60 ml honey (or maple syrup)
- 2 tablespoons of coconut oil
- 2 tablespoons of tahini
Soak raisins and goji berries for about 15 minutes and then drain them. Almonds, sesame seeds, sunflower seeds, walnuts, raisins and goji berries mix in blender or food processor and then pour in a larger bowl to ease mixing with other ingredients. To this mixture, add chia seeds, honey or maple syrup, tahini sauce and coconut oil and mix it all until you get smooth and even mass. Line baking thin with baking paper, pour the mixture in the pan and then put it in the freezer for about an hour or two, check to see how it’s going.
For the preparation, you will need about 15 – 20 minutes and the deliciousness that you will get, is beyond words. You will be proud of yourself because you did something great for you and your loved ones, you will have something to snack during the whole week, plus it is a great source of proteins before or after a workout.