Delicious and healthy, these protein bars are perfect for that pre or post-workout snack.
“You guys are going to LOVE these bars,” says Sophie Macfie, aka @sophsplantkitchen.
“They’re healthy (free from additives or the unnecessary add-ins some of the shop-bought kinds contain), easy, delicious and made from wholefood ingredients. Plus, they’ll save you money on expensive protein bars!
Sophie Macfie is a Sunday Times bestselling author, personal trainer and plant-based chef
“Great for pre/intra/post-workout, or as a snack, they’re full of quick-releasing carbs from the oat flour, and protein from the protein powder, soy milk, nuts and seeds.”
And with more than 1.6 million followers on Instagram and 3.3 million likes on Tik Tok, and the launch of her second cookbook, Soph’s Plant Kitchen 30 in 30 – a Sunday Times Bestseller – (all recipes with at least 30 grams of protein, on the table in 30 minutes or less), Sophie’s on a clear mission to prove just how tasty and nutrient rich plant-based can be. Plus, show how simple it can be to incorporate into your diet.
She backs this up by adding that plant-based food has made her feel infinitely better, both physically and mentally.
“Eating pasta sauces or packaged food at university or whatever, I was feeling sluggish and unhappy, and I wanted more from my life,” she says.
“With the recipes that I create, it’s all about giving us enough energy to make movement feel possible.”
Delicious and healthy – Sophie’s ultimate protein bars
FACTS
Protein per portion: 18g
Fibre per portion: 8g
Plant points: 9
Total time: (20 minutes, plus setting time)
Fridge life: 4 days
Chef and personal trainer Sophie Macfie – aka @sophsplantkitchen
INGREDIENTS (Makes 6)
150g oat flour
2tbsp ground flaxseeds
4 heaped tbsp chocolate protein powder
Half a tsp of cinnamon
Pinch of sea salt
6 Medjool dates, pitted and chopped
80g peanut butter, crunchy or smooth
150ml soy milk
80g chocolate
Half a tsp of coconut oil
Flaky sea salt
For the caramel topping:
60g smooth peanut butter
60ml maple syrup
Half a tsp vanilla extract
1tbsp coconut oil, melted
Pinch of sea salt
Soph’s Plant Kitchen 30 in 30: 30g of protein, 30 minutes or less by Sophie Macfie is published in hardback by Yellow Kite, priced £25
METHOD
1. First, add the oat flour, ground flaxseeds, protein powder, cinnamon, salt and chopped pitted dates to a large mixing bowl. Mix well, then add the peanut butter and soy milk. Combine the ingredients well with your hands or a sturdy silicone spatula. The mixture should stick together in a big ball but not be so wet that it sticks to your hands. If it sticks, add more oat flour. If it’s too dry, add a touch more soy milk.
2. Line a 21–23 x 11–11.5 x 7–7.5cm tin with baking parchment. Press the mixture into the lined tin, then smooth over until even. Press again very firmly, using the bottom of a cup or flat-bottomed glass or mug to help.
3. To make the caramel topping, blend all the ingredients in a small bullet blender. It should be a thick paste, but still spreadable. Spread it over the first layer and pop the tin in the fridge while you melt the chocolate.
4. To finish the bars, in a small, heatproof bowl, break the chocolate into small pieces. Add the coconut oil, then melt the chocolate in the microwave in bursts, or over a saucepan of simmering water (bain-marie), stirring regularly so it doesn’t burn. Once melted, pour the chocolate over the bars, tilting the tin so the chocolate covers the surface evenly. Sprinkle some flaky salt on top, then pop in the fridge for 30 minutes to set.
5. Once set, remove and slice the bars with a sharp knife. Store in an airtight container for up to 4 days.
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