Chocolate and Cranberry Vegan Muesli Bar

Posted on by kiah_plant_nutrition

I first perfected this vegan muesli bar recipe after I had my daughter and was recovering from my birth. In addition to this, I had just started breastfeeding, and like any breastfeeding mom would tell you, I was STARVING all of the time. I found myself needing to keep the house filled with snacks – I had coconut yoghurt and fruit, nut mixes and my all time favourite – cliff bars. Unfortunately, this was all getting a little bit expensive. So I thought? Why not try make some more dishes from scratch (once I felt up to it of course).

Breastfeeding and pregnancy is a time of huge nutrition and energy demands, so it is extremely important to make sure your nutrition is on point. These are a vegan muesli bar – making them free of any animal products as well as egg free and dairy free (so great for allergies!).

Not only will these bars be great for pregnant or new moms, but there perfect for school lunches, a quick snack on the run or even great to prepare in advance to help you stay healthy!

Vegan Muesli Bar – Chocolate and Cranberry 

Serves: 8 bars

Ingredients

  • 1.5 cup pitted dates
  • 1/4 cup maple syrup
  • 1/3 cup smooth peanut butter
  • 1/4 cup coconut chips
  • 1/4 cup pumpkin seeds
  • 1/4 cup dried cranberries
  • 3/4 cup toasted almonds
  • 2 heaped tablespoon cacao powder (or for something sweeter, try Cadbury Dairy Milk Drinking Chocolate – it’s also vegan)
  • 1.5 cup rolled oats

vegan muesli bar

 

Method

  1. Process dates in the food processor until they resemble a ball/dough consistency
  2. In a large bowl, add together dates, coconut chips, pumpkin seeds, dried cranberries, almonds, oats
    3. In the microwave (or a pan) mix together and heat up maple syrup, cacao and peanut butter. Pour over oat mixture until well coated.
    4. Transfer mixture to a small pan/tray lined with baking paper. Press down until flattened – I used a rolling pin!
    5. Place in the freezer overnight.
    6. To serve, cut into 8 even bars. Keep fresh by storing In the freezer (I find this also helps them stick together the best!

 

Loving our vegan muesli bar and looking for more? Why not check out our plant-based meal plans or  book a consultation with one of our plant-based dietitians

Vegan Peanut Butter Protein Balls

Posted on by frans

I kid you not, these are the ultimate and best tasting vegan peanut butter protein balls. I originally created this recipe after spending fat too much money on store bought protein balls. At $3 per ball, having protein balls daily was costing me $21 per week! I’ve also prefer to make food from scratch where I can, so making these protein balls was an easy way to save money, get a nutritious dairy-free, vegan snack into my day and increase how much protein I was eating!

The only downside to making protein balls is the outlay of costs can be a bit expensive. Unfortunately almond meal and cacao powder don’t come cheap! I highly reccomend buying these ingredients in bulk and making a large batch of protein balls. Honestly, if you can – double the recipe and make 30 of them! Store them in the freezer for later, and if you’re like me and have protein balls daily – you’re set for a month!

Once you’re ready to use the balls, simply pop them in the fridge the morning of, or just place them straight into your lunchbox and they’ll be ready to go by snack time!

Vegan Peanut Butter Protein Balls

Serves: 15

Cook time: 20 minutes

 

Ingredients

  • 1.5 cup almond meal

  • 1/2 cup vanilla vegan protein powder

  • 1/4 cup shredded coconut

  • 1 cup peanut butter

  • 1/4 cup maple syrup

  • 6 dates

  • 1/4 cup cacao powder

  • Shredded coconut

  • 1/2 cup hot water

 

Method

  1. Add all ingredients together in a food processor. Process until mixture comes together

  2. Divide mixture into 15, and roll into balls. Coat mixture in coconut and refrigerate. Enjoy

 

 

Looking for more tips on how eat more plant based protein?  Check our our blog on 6 Top Tips for Transitioning to a Vegan Diet

If you’re wanting to take your diet to the next level, and book in to see one of our expert  dietitians. 

Coconut Chickpea Curry

Posted on by frans

This delicious Coconut Chickpea Curry is one of my favourite winter warmers to keep you toast for when it’s too cold to do anything else other than stay in bed and watch netflix.

Coconut Chickpea Curry

Ingredients

  • 1 brown onion
  • 2 cloves of garlic
  • 2 tbsp yellow curry paste
  • 4 tbsp tomato paste
  • ½ tsp ground chili
  • 1 tsp ground cumin
  • 2 tins chickpeas
  • 1 tin diced tomatoes
  • 1 handful of spinach
  • 1 head of broccoli
  • Rice

 

Method

  1. Finely dice 1 brown onion and fry in oil until browned. Add in minced garlic and fry for another minute.
  2. Mix in yellow curry paste, tomato paste 1 tsp of cumin and 1/2tsp ground chilli
  3. Add in 1 tin of coconut milk and allow to simmer for 3 minutes. Add in a tin of diced tomatoes and allow to simmer for another 3 min. Then add 2 tins of drained and rinsed chickpeas.
  4. Allow to simmer for 10-15 minutes
  5. Add 1 head of diced broccoli and a large handful of fresh spinach.
  6. Serve with rice

 

Loving our Coconut Chickpea Curry and looking for more recipes to try? Check out our Crunchy Vegan Granola

 

Looking for a plant-based dietitian? Meet out our team of expert plant-based health professionals at Plant Nutrition and Wellness.