Amoth.us

Recipes

The Everyday Bar

From The Real Food Notebook · Snack · Bars

The Everyday Bar

makes 8 bars · 20 min prep · 2 hr chill · post-workout or afternoon hunger bridge, within 60 min after exercise

Makes 8 bars

A tart cherry and almond recovery bar on a wooden surface
Ingredients

Wet

  • ½ cup date paste (Date Lady Organic or homemade)
  • ¼ cup almond butter
  • ¼ tsp vanilla extract

Dry

  • ¾ cup sprouted rolled oats (One Degree Organic)
  • 2 scoops TGS whey protein (50g)
  • 1 tbsp Vitamix-ground flaxseed
  • 1 tbsp hemp hearts (Manitoba Harvest Organic)
  • 1 tbsp unsweetened shredded coconut (Terrasoul or Bob's Red Mill)
  • Pinch sea salt

Mix-Ins

  • ¼ cup dried tart cherries, rough chopped (Trader Joe's Montmorency—has added sugar and sunflower oil, which is standard; unsweetened dried tart cherries are essentially unavailable)
  • 1 tbsp dark chocolate chips (Pascha 85% Organic), rough chopped
Directions
  1. Warm the date paste and almond butter together in the microwave—20 seconds at power 7. Once smooth, stir in the vanilla.
  2. In a large bowl, combine oats, both scoops of whey protein, ground flaxseed, hemp hearts, shredded coconut, and salt.
  3. Add the warm date-paste, almond butter, and vanilla mixture, and work together until a thick dough forms—it will be stiffer than the Pre-Workout due to double protein.
  4. If too dry to hold together, add 1–2 tsp water.
  5. Fold in chopped tart cherries and dark chocolate chips.
  6. Press into parchment-lined 8×8 pan.
  7. Refrigerate 2 hours minimum.
  8. Cut into 8 bars.
  9. Dust with finely ground oats (pulse 2 tbsp rolled oats in the Vitamix for 5 seconds).
  10. The oat dust absorbs surface moisture without adding flavor.
CaloriesProteinCarbsFat
~21513g22g9g

Sat fat 2g · Sodium 150mg · Fiber 4g · Sugars 12g—hemp hearts add complete protein and omega-3s

Why this works for recovery: Double whey protein plus hemp hearts deliver complete amino acids and trigger muscle protein synthesis within the critical 60-minute post-exercise window. Tart cherries are one of the better-studied recovery foods—clinical trials show they can speed recovery of muscle function after hard exercise, with more mixed evidence on soreness. Hemp hearts add omega-3s and zinc. The ground flaxseed provides omega-3 ALA. Dark chocolate polyphenols support vascular recovery. This is the bar to keep in a gym bag, sports bag, or backpack for days when the blender isn't happening.

Substitution: Swap tart cherries for freeze-dried blueberries (or use half and half)—blueberries deliver anthocyanins for cognitive and cardiovascular benefit, tart cherries deliver superior anti-inflammatory recovery. Avoid conventional dried blueberries (most have added sugar and sunflower oil). Açaí powder (1 tbsp) can also be mixed into the dough for an additional antioxidant boost.