If you are looking for quick bites that are packed with loads and loads of nutrients, you are on the right page. Just read along to find a quick and easy recipe, loaded with goodness.

Ingredients

half cup dates, chopped

half cup almonds

half cup cooked quinoa

2 tablespoons of chia seeds

2 tablespoon of sunflower seeds

half cup peanut butter

1 scoop protein powder

half a cup soy milk

1/4 cup honey

1 tablespoon cup coconut shreds

1 tablespoon mixed nuts

1 tablespoon fruit

1 tablespoon mixed seeds

2 tablespoon. dark chocolate syrup

Recipe

Deseed the dates and coarsely chop them.

Dry roast the almonds on a pan. Let them cool. This step is optional but will make a great difference in the final product. Chop them coarsely.

Dry roast the sunflower seeds. Again this step is optional but will make a great difference in the final product. Chop them finely.

Put the deseeded dates and roasted almonds to a food processor, blend until well chopped.

Add seeds, protein powder, and quinoa to dates and almonds in food processor, continue to blend until they form a meal.

In a separate bowl combine peanut butter, soy milk, and honey.

Add in the meal and mix until dough forms.

Transfer it to a baking pan and bake at 200 degrees Celsius for 20 minutes, or until the top layer is golden brown.

Drizzle melted chocolate on it (optional). Let cool, then cut into bars.

Nutritional Value/Health Benefits

Dates: Rich source of natural sugars (sucrose), dietary fiber, Vitamin A, B complex and K. Also contains calcium, magnesium, phosphorus, and potassium. Natural sweetener. To know more benefits of this amazing dry fruit, click here.

Almond: Rich source of monounsaturated fatty acids, protein, Folate (Vitamin B9) Choline, Vitamin E, Calcium, Magnesium, Phosphorous, and Potassium. Boosts memory, provides instant energy. To find out more reasons to include almonds in your daily diet, click here.

Quinoa: Rich in dietary fiber, protein, manganese, magnesium, phosphorus, folate, copper, and iron. It is gluten free and rich source of amino acids. To know more, click here.

Chia seeds: Rich in dietary fibre and polyunsaturated fatty acids and minerals like phosphorus, calcium, potassium, and magnesium. To know more benefits of chia seeds, click here.

Sunflower seeds: Rich source of dietary fiber, minerals like magnesium, copper, and Vitamin E which helps to strengthen the bones. Soothes gastric problems and reduces inflammation. Reduces heart troubles. To know more, click here.

Natural Peanut butter: Rich in protein and minerals like magnesium, phosphorus, potassium etc. It is a healthy alternative to regular butter. If you use natural and organic peanut butter, it would only contain peanuts and no added oils, emulsifiers or sugar. To know more benefits of peanut butter, click here.

Whey Protein: It is a food supplement, that externally provides the body with proteins. The aid in providing lean muscles, improve muscular strength, help to regulate excess fat. To know more, click here.

Soy Milk: It helps to improve lipid profile, strengthens blood vessel integrity, promotes weight loss and prevents osteoporosis. A glass of soy milk contains as much of protein that a glass of regular milk contains. Thus, it can replace the animal protein and even the lactose intolerants can benefit out of it.

Organic Honey: Healthy alternative to regular white sugar (contains 38.2% of fructose, 31.3% of glucose) To know more benefits of organic honey, click here.

Coconut flakes: Rich in dietary fiber, calcium, magnesium, potassium, and sodium. Helps to reduce liver cholesterol.

Mixed nuts: Protein rich, with a lot of vitamins and minerals. Zero cholesterol, low fat. To know more about mixed nuts, click here.

Mixed fruits: Being rich in sucrose, you need lesser artificial sweetener. Besides sucrose is a good source of sugar.

Chocolate syrup: Rich in proteins and minerals. Contains large amount of antioxidants, elevates mood, reduces anxiety.

Tips/Remarks

You can replace the soy milk with almond milk, regular milk or even coconut milk.

You can cook the same recipe in a microwave oven, just use the convection mode.