Superfood Snack Bars

I spent an amazing week last week at the Association for Contextual Behavioral Science (ACBS) World Conference in Berlin, learning more about the form of psychotherapy I use in my sessions, Acceptance and Commitment Therapy (ACT). As I was away for the week and am currently on a strict elimination diet (more on that soon), I knew I needed something to keep me going in case I couldn’t eat certain meals or just needed a snack.

So I came up with these Superfood Snack Bars. Made with just dates, hemp seeds and coconut and then individually wrapped, they are practical, filling and delicious. My recent discovery is that coconut and vanilla are a match made in tropical heaven – you have to try it to believe me! These bars are also free of dairy, gluten and soy.

What on earth are hemp seeds?

Yes, hemp seeds ARE related to marijuana as their name suggests, but they contain virtually no trace of the psychoactive ingredient!

They are one of the best plant sources of protein, containing all the essential amino acids we need. They also contain both omega-6 and omega-3 fatty acids and are a good source of magnesium and potassium. The nutrient density of hemp seeds has classified them as superfoods – even though there is no scientifically agreed upon term for this.

You can buy hemp seeds in most organic stores, just make sure you buy them raw and unshelled for this recipe. They are also sometimes called hemp hearts. I usually buy these ones – you can use code WIV403 to get $5-10 off your first order.

Hemp seeds have a rich nutty flavor and slight crunch and can add a milky consistency when blended with water, in a smoothie for example. They are actually one of my favorite superfoods as they are super versatile – you can add them to soups, salads, pesto, risotto, smoothies, in baking etc and easily boost nutrition without changing the taste much.

The other star ingredient here is Medjool dates. Dates are a dried fruit, so the sugar in them is completely natural and they also contain minerals and vitamins such as iron, potassium, calcium, manganese, copper and dietary fiber. Medjool dates are bigger and softer than other dates and work very well as a paste.

In a snack such as this one, they lend sweetness while also holding the bar together. Make sure you have a good food processor (S-blade) to grind dates into a paste as they can get stuck in blenders.

Superfood Snack Bars

200g pitted medjool dates

55g desiccated coconut

55g hemp seeds

1/4 tsp unrefined salt

1/4 tsp vanilla powder

Blend all ingredients in a powerful food processor.

Place the batter on parchment paper and press it into a flat, bar-like shape. You can use another parchment paper on top to help flatten out the dough. Gather the leftover dough and start this process again. Use a knife to cut it into bars the size and thickness you want.

You can wrap the bars individually in parchment/baking paper and take them with you on the go or simply separate them and store them in a sealed container in the fridge for up to a week. You can also freeze them so you have them on hand to grab when you need them.

Here are a few photos my favorite part of Berlin – Ampelman (the cute traffic light man) + a few photos of the awesome people I met there. Psychologists know how to have fun!

Healthy Snack Ideas

Are you looking for some tasty and healthy snack ideas? Here are some savoury and sweet snacks that all have a good mix of healthy fats, protein and carbohydrates to fill you up and keep you satisfied until your next meal!

Try to snack only when you are truly physically hungry, rather than as a habit or excuse to take a break. If you are eating consistent, satisfying meals, you should be able to last 4-6 hours between meals.

I wrote more about how often to eat based on my own experience here in case you are curious (hint: I usually prefer eating consistent meals and try to avoid snacking)!

Combining sugary carbohydrates like fruit with a source of fat and/or protein like nuts or seeds ensures more stable energy as blood sugar levels rise more slowly and consistently.

I would love to hear from you: Do you snack? What is your favorite snack? 

savoury snack ideas

Hummus with raw vegetables (radish, carrot, celery, cucumber). You can make a big batch of hummus to keep in the fridge for several days.

Cottage cheese with chopped herbs like chives or chopped fruit like apple or pineapple or even berries for a little more taste.

Chickpea croutons are a super easy snack to make when you want something crispy – and you can add any spices you want to them.

Hard-boiled egg – you can actually make these in advance and keep them in the fridge to use over several days. Learn how to boil eggs perfectly here.

Plain, air-popped popcorn.

Tinned tuna or salmon. You can place it in a wrap made from nori or a lettuce leaf.

Piece of cheese, perhaps with a few grapes or slices of pears.

Dried meat – the Swiss meat viande des Grisons is a good option.

A few forkfuls of fermented vegetables like sauerkraut or kimchi. Fermented food is great for balancing the bacteria in our gut and it can even help curb sugar cravings. You can make you own or buy fermented sauerkraut – just make sure it is raw + unpasteurized.

Whole grain crackers (like brown rice) with avocado, cottage cheese, hummus or nut butter spread on top.

Grilled Haloumi cheese.

Leftover piece of chicken, meat or fish.

Kale chips! This recipe is fool-proof.

sweet snacks

A square of dark chocolate (at least 70%).

Raw date and nut balls like these. You can make a bigger batch and freeze.

Date halves stuffed with walnuts or almonds.

Chia pudding such as this recipe which you can make a big batch of and keep in the fridge over several days.

Frozen banana soft serve which tastes surprisingly like ice-cream!

A vegetable-based smoothie.

These chocolate cookies…made with beans.

Raw chocolate mousse made with avocado.

Make your own trail mix by combining your choice of nuts, seeds and dried fruits and putting them in small bags or Tupperwares. You can buy small, portion size bags from the stationary section of Migros or Coop.

Carrot or celery sticks, apple, pear or banana pieces with spread such as almond butter, tahini or peanut butter. Make your own nut butter or buy a brand that is made only of the nut, seed or peanut without anything added (no salt, oil or sugar). Here’s how to make your own almond butter in just minutes: