Craving for a sweet, crunchy, healthy snack after sweating it out through that high intensity workout you’ve just had? Or perhaps you’d like to grab a quick, guilt-free snacking option before you hit the gym?
Here are 5 delicious, quick and easy all natural protein and energy bar/ laddoo recipes from some of the foremost experts in the fields of fitness and nutrition science.
Sattu, Puffed Rice, Nuts n Seeds Bar
By Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine
Luke’s Sattu, Puffed Rice, Nuts n Seeds Bar is enriched with the goodness of Lysine from the sattu or roasted chana flour and Methionine from puffed rice, completing the amino acid profile of this bar, making it a complete protein snack. Not one to focus on just protein, Luke is a great believer in the power of balanced nutrition and puts a great deal of premium on quality.
"I could get just 7-8 g of protein in 2-3 tbsp of pumpkin seeds that have all the amino acids and will give my body what it exactly needs. So, it is not about quantity. It is about quality." - Luke Coutinho
The result is this bar which a balanced blend of carbohydrates, good fats and proteins.
It’s rich in magnesium, which can help ease out cramps post a workout, and fiber which helps increase satiety value and slow release of energy into the bloodstream.
What’s more it’s easy to digest and will not upset your gut. Luke is quick to point out though that “protein or energy bars can work in your favor only if you use them wisely – with clean and quality ingredients, eaten when needed and never as a replacement for a balanced meal”.
- Spread the sattu flour and seeds in a pan to roast them slightly till light golden.
- Set aside and let it cool.
- Transfer this to a bowl, add roasted puffed rice, chia seeds, chopped apricot, dates, almonds + walnuts and mix well.
- Combine coconut oil, pink salt, jaggery, cinnamon, flaxseed powder, sesame seeds powder and beat this mix well.
- Add cacao powder. Now add this coconut oil beat mix to the roasted sattu and seed mix.
- Spread the resulting mixture firmly on a tray.
- Bake it in an oven at 180 degrees for 10 mins.
- Let it cool. Refrigerate and slice into rectangular bars.
You can use roasted peanuts/chana too in this recipe.
Crunchy Chocolate Protein Balls or Laddoos
By Madhuri Ruia, Nutrition Specialist, Pilates Expert, Author, Who Stole My Calories?
Crunchy and wholesome as her recipe is, Madhuri also crunches with equal ease a few numbers on nutrition along the way. In her opinion one serving (irrespective of the recipe) must provide at least 10 grams of protein, and carbohydrates @ 1.5 times the quantity of protein apart from healthy fat like almonds, and flaxseed or chia.
She says that one serving of this recipe of 35 gms @160 calories ought to be really filling. What’s more it has a low glycemic load!
"Since this is a no-bake recipe, the protein integrity of the whey used therein is preserved. Just chopping and feeling the textures of all the ingredients makes you connect with the nutrition on a personal and integrated level." - Madhuri RuiaMethod
- Roast the oats in butter along with the palm sugar, add a dash of salt and set aside to cool.
- Caramelize the almonds in 1/2 tsp of honey over a low flame for a crunchier texture till it’s done. Let it cool.
- In a pre-chilled glass bowl mix together the oats, whey, chia seeds, cinnamon powder, currants and cooled almonds. Place this bowl over a tray of ice in summers.
- Now mix in the remaining honey and peanut butter thoroughly with a spatula or with your fingers.
- Next pour small amounts of the almond milk or milk till the mixture binds well. Ensure that you don’t pour too much of the milk at once else you could get a mushy texture that does not bind well.
- Roll into 2 inch-sized balls and refrigerate till firm.
This recipe makes about 10 laddoos. If you want to reduce the calories and fat content you could reduce the quantity of the currants, butter, honey and use low fat milk.
Oats, Nut Butter & Vanilla Protein Bar
By Dr Siddhant Bhargava, Co-Founder, Fitness & Nutritional Scientist, Food Darzee
This celebrity nutritionist whose clients include the likes of Alia Bhatt, Sara Ali Khan, Sonam Kapoor and Katrina Kaif loses no time in debunking the much-bandied about misnomer that fat is bad. He argues that healthy fat is essential for sustained energy and satiation.
In keeping with his accent on “nutrition with the correct macronutrient ratios”, his Oats, Nut Butter and Vanilla Protein Bar is a fine blend of medium chain triglycerides (from coconut oil), polyunsaturated fats (from nut butter) and oats for low GI carbs.
"You can’t be eating these continuously because they’re not light on calories!" - Dr Siddhant BhargavaMethod
- Soak oats in a tablespoon of water for 8 hrs.
- Finely chop/ grind the dates.
- Add the protein powder.
- Add the nut butter (even crushed nuts can be used for more volume).
- Add the cocoa powder and mix everything thoroughly.
- Lay it out on a tray and refrigerate for 2 hours. Top with cinnamon powder or sea salt.
Peanut Butter and Prune Energy Bar
By Celebrity Chef Shipra Khanna
Believe it or not this svelte, glamorous Master Chef India winner, Restaurateur, Consultant, Anchor and Author, whose creations include some of the most delectable desserts does indeed have a personal favorite, healthy, super-delicious energy bar recipe to share!
- Mix everything in a bowl.
- Grease a square tray with olive oil with the help of a brush.
- Now spread the mix evenly with the help of a spatula.
- Cover and refrigerate for 1 hour or until it holds shape.
- Now cut into bars and store in an airtight container.
Rugged Super Snack Energy Laddoos
By Sucheta Pal, Ambassador and Educator for Workout Brand Zumba
Sucheta swears by these laddoos she makes “on the go”. According to her they’re energy boosters, can be had as a quick breakfast or pre-workout snack. To quote Dr Bhargava here,
"It’s a great blend of fast and slow-acting carbs and good quality fats for sustained energy and satiety as well." - Dr Siddhant BhargavaMethod
Combine everything and roll into laddoos. Makes 2 laddoos.
(Aruna Ramesh Balaji is a freelance writer, fitness instructor and former television journalist. She firmly believes that one of the gateways to a happy life is good health made possible by significant lifestyle changes. It’s her most cherished goal to make available the collective wisdom, both ancient and contemporary, of masters and experts in the fields of health and fitness, so readers such as yourself can lead healthier and more fulfilling lives.)
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