Bo’s Super Nutrition Bars


These yummy coconut lemon bars can be made into a high protein/lowfat version that makes ten servings (bars). Each bar contains 176 calories of which 15 grams come from carbs, 10 grams from protein, and 9.4 grams from healthy fats and omega 3′s.


In a food processor, combine the following ingredients:

1. 1 cup fresh or dehydrated coconut (hint: fresh coconut makes for better bars)

2. 1 ounce lemon juice (28.35 grams)

3. 3 tbsp of fresh lemon peel

4. 10 pitted dates (make sure the pits are out)

5. 1 oz of raw cashew nuts

6. 1 0z of raw almonds

7. 4 tbsp of chia seed

8. 3 scoops of “Green barley Powder” (I get a product called “Green Super Food” from Wegmans

9. 6 tbsp Xylitol for a low cal sweetener

10. 4 tsp of Nordic Naturals Lemon Flavored Cod Liver Oil

11. 1-2 tsp Lemon flavoring

12. 3 scoops of berry flavored or vanilla protein powder (I use “Nitro Fusion” from Wegmans)

After all ingredients have been combined, process on high until mixture reaches a dough-like consistency. Roll the dough out flat with a roller onto sheets of wax paper. Cut the mixture into ten equal weight bars. An easy way to get exact weight is to measure the whole mixture on your food scale then divide the weight by ten. You can even measure each ball of dough and roll into edible tubes. This is a great snack that provides a healthy balance of fats, protein, and carbohydrates as well as a hoast of vitamins and minerals. Due to the protein and fat content, they are quite filling. Due to the low sugar content, they do not significantly raise blood sugar. If you find the dough a bit crumbly, you can add a bit of extra virgin coconut oil, but be sure to adjust the calorie content accordingly.

Bars are best kept in the freezer to keep them firm, but can safely be carried around in a gym bag or purse for a whole day before eating. ENJOY!!

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