Almond Buckwheat Goji Raw Bars

by Leanne Vogel (Healthful Pursuit) on May 16, 2011

There’s a couple of things I look for in a good snack recipe,

  • naturally sweet
  • freezable. So I can have snacks for weeks to come!
  • on hand ingredients. I have so many goji berries, it’s unreal.
  • fool proof. So what if I added a couple extra dates? The recipe turned out fine. The same cannot be said for the quinoa muffins I tried to make on Saturday :|
  • challenging. Yes, this is completely different than the point above. Sometimes I like a good challenge, which is why I tried the quinoa muffins. Happy that these bars were my backup plan.

These bars hit more than a couple of my qualifications, so you can imagine my delight when I came across them on What Runs Lori.

This recipe couldn’t be easier. I still got to get “creative” when I realized I was out of chocolate chips [other than the few you see in the pictures. Priorities, right?] and had to come up with a quick carob/chocolate chunk recipe!

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Almond Buckwheat Goji Raw Bars

Vegan, Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free

Chewy date squares filled with sprouted buckwheat, goji berries, and homemade carob chunks.

Adapted from Lori’s ABG Raw Bars

Ingredients

  • 1 cup medjool dates, pitted [about 14]
  • 1/3 cup almond meal *see note
  • 1/2 cup raw buckwheat grouts, sprouted [yield: 1 cup sprouted]
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup goji berries
  • 1/4 cup carob/chocolate chunks [recipe below]
  • 2 tsp pure vanilla extract
  • 1 tsp cinnamon
  • pinch Himalayan rock salt

To sprout buckwheat: place the raw buckwheat grouts in a glass container and fill with water. Place a lid on it and store it in the fridge overnight to soak. In the morning, drain and rinse, then tip the container upside down onto a kitchen towel. Allow to sit for 1 hour to make sure all of the water has escaped. Flip right side up and leave on the counter for 24 hours. At the 12 hour [or so] mark, fill with water and drain again and follow the steps above. Your buckwheat should be ready at the 24 hour mark! Spread out onto a kitchen towel to make sure most of the moisture is removed.

To make bars: place dates, almond meal, buckwheat, coconut, vanilla, cinnamon, and salt in a food processor. Process until desired consistency is met. Drop mixture into a large bowl and mix in goji berries and carob chunks. Line a 9×9 square pan with parchment paper across both sides for easy lifting and push mixture into prepared pan.

Option #1 if you don’t have a dehydrator: Place in the freezer for an hour to harden before cutting into uniform squares. Enjoy from the freezer or at room temperature.

Option #2 if you do have a dehydrator: Place in the freezer for 10 min to set before cutting into uniform squares. Place cut bars in the dehydrator on 115F for 8-10 hours.

Makes 16 bars.

note: you can make your own meal by pulsing ~1/2 cup almonds in the food processor until broken down – not as fine as flour

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You can steal a couple of sprouted groats before dropping them in the recipe, no judging here!

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Carob or chocolate chunks

Vegan, Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free

Why spend money on chocolate chunks when you can make your own for a fraction of the cost?

Ingredients

  • 2 tbsp carob or cacao powder
  • 2 tbsp coconut oil, melted
  • Pinch white stevia extract *see note

Directions

Mix together, simple as that. Spread on a parchment lined flat surface and allow to cool in fridge. Chop into chips, store in a cool place until ready to use.

Makes 1/4 cup of chunks.

note: you can also use 1 tsp honey or agave if you despise stevia!

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Upside to ABG bars: they serve as great motivation to push yourself through your long run of the week so you can get home and have a healthy treat.

Speaking of long runs, I headed out Sunday morning for my 9.4km run. I’d put it off on Saturday because it was so windy. Let’s just say I wish I’d done it Saturday and not Sunday. There were moments I thought I was going to fall over, no joke.

I was going in and out of residential areas trying to get out of the wind, but it didn’t matter where I went, or in what direction, the wind found me.

My average pace is 6:40/km, so you can tell how challenging this was! I figured 8.6km in wind was the equivalent of 9.4km with no wind.

In other running news, I made the jump and signed up for a half marathon!

I had originally wanted to participate in the marathon, but have realized that it’s okay to go slow when you want to be a runner for life. What’s the rush? Better to build up strong so I can rock hundreds of marathons in the years to come, than set myself back with another injury.

A lot of athletes will be there trying to qualify for the Boston marathon, so it sure will be inspiring!

Have you entered my $100 Amazon Giveaway?

Have you ever ran in serious wind? Any pointers?

Do you have any tasty goji berry recipes you’d like to share with me? Making these bars reminded me of how many bags [yes, bags...] of gojis I have!

What are some of the requirements you have for homemade snacks?

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{ 23 comments… read them below or add one }

chelsey @ clean eating chelsey

You can ship a few bags of goji berries over my way if you wish! :)

These look really good. I love raw bars!

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Cait @ Beyond Bananas

Mmm.. those raw goji bars looks great. Awesome job with the race!!

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Averie (LoveVeggiesandYoga)

great job on the bars, leanne!

homemade snacks = must use things i have on hand always, i.e. oats, brown sugar, bananas, choc chips, things like that…I dont rush out to buy things JUST to make snacks/snack bars out of them. I am the queen of using what i have on hand.

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Tiff @ Love, Sweat and Beers

Looks like a good workout! I’d be wiped out for sure!

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Laura @ Sprint 2 the Table

I’m really intimidated by sprouting things… those bar look soooo good though! My snack requirements are simple: filling, low/no sugar, and easy to take to work. I make A LOT of your snack ideas and you got me hooked on freezing them. Brilliant!

Congrats on the race registration! It was really windy all winter here, but I don’t have any tips other than put your head down and run!. :)

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(what runs) Lori

Yay! I’m so glad you tried them and like them and made an AWESOME carob addition. I must make those carob/chocolate chunks. They look so decadent. I bet it made a wonderful addition!

Congrats on signing up for the half marathon. I love running halfs! They’re much more fun than full marathons and you still get a challenging workout in. :)

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kate

I just bought goji berries for the first time today and now I know how to use them!!

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Jenny (Fit Girl Foodie)

Wow these look really yummy. I’ve never had goji berries before!!

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Ragnhild

I love goji berries! And I actually posted a suoer simple but SO good Mango- goji berry smoothie today! I posted the recipe today, you should try it!
These bars looks really good too :)

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Jess@HealthyExposures

If you need help going through your goji berries, my cabinet is always available for storage… ;)
These bars look great! I’ve never had sprouted buckwheat, let alone made them into a bar. Actually, I thought I read that sprouted buckwheat in raw form was bad? I guess it was a lie…and either way, love the idea of using sprouted somethings in a bar :)
Congrats on signing up for your next race!!

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Meagan @ Scarletta Bakes

Lovely bars – so colorful and healthful to boot. Thank you so much for sharing!

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Mandy@ One Hungry Mess

First off, those bars look amazing. Secondly, your pace is outstanding!

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Noya - gluttonandstudent

These look so delicious! I love that you made your own chocolate chunks. I can’t wait to try this recipe.

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megan @ the oatmeal diaries

Ooh I am putting these on my to-make list! I have a recent obsession with goji berries :)

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Lauren

I bought raisins yesterday and was really tempted to buy the goji berries in the next bin but really had no idea what they were. Now I know what I can do with them should I ever choose to buy some! Love the pop of color they give.

Congrats on signing up for the half! I’m looking for a good one to do.

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Heather Brandt

Is sprouted buckwheat g-f? that is my #1 requrement with snacks & I’m not sure if you label recipes that are g-f on your blog?

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Our Eyes Eat First

i love how you always introduce me to something new and healthy! looks sticky,yum and gooood!

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Laura Dickerson

I just attempted making these bars and have a few questions. Mine froze beautifully, but when it came time to cut them, they crumbled and are more like a granola. How do yours stay together so well? I cut the recipe in half since I’m cooking for one, used almond flour (is that a huge difference from meal?), and could only find buckwheat groats not sprouts. Please clue me in for next time!

Have to say though, it is a DELICIOUS ‘granola’!!

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Leanne (Healthful Pursuit)

Hi Laura, I’m guessing it’s because you didn’t sprout the buckwheat and used too much of the raw grouts. Did you use 1 cup of grouts? If so, it may have been too much. Did you place all the ingredients in the food processor to pulse and stick together? That should have helped too. Next time I would suggest sprouting the buckwheat or using just 1/2 a cup of the raw grouts. I don’t believe using almond flour would have changed the results… I think it’s all in the grouts! Good to know it makes a good granola :)

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Laura Dickerson

Ok thank you! I’ll have to be more patient and take the time to sprout next time! :) thank you

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Leanne (Healthful Pursuit)

No worries, I’m just happy you were still able to eat it! Have a fabulous Wednesday, Laura :)

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Veronica

Wonderful blog! I love it, read your posts everyday:) A question about the chocolate chunks: Can you use grinded cacao nibs instead of cacao powder? I have lots of cacao nibs at home…

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Leanne (Healthful Pursuit)

Thanks, Veronica! I’d keep the cacao nibs whole and just replace the chocolate chunks with the nibs, no grinding needed!

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