Coconut Cashew Protein Squares

As Registered Dietitians, we love that these homemade protein bars contain a blend of protein, healthy fats, and fibre-filled carbs for a blood sugar supportive snack option. Let's consider the contribution of key ingredients and how they positively impact energy, satisfaction, and fullness:

• Oats: oats offer a source or carbohydrate which boost energy levels. The oats also contain fibre which contribute to fullness.
• Protein powder: the whey isolate offers protein which helps you feel more satisfied by influencing hormones including leptin and ghrelin which communicate satisfaction to the brain.
• Cashews: the cashews offer a source of fat which helps keep you energized for longer. This is because fat takes a long time to digest and slow the release of the energizing carbohydrate found in the oats! Cashews also offer fibre which contributes to fullness.

If you are looking for a snack that keeps you satisfied, energized, and full then our nutritionist suggest choosing a snack (like these protein squares) that offer a combination of carbohydrate, protein, fibre, and fat!

CASHEW COCONUT PROTEIN SQUARES

INGREDIENTS

• 1 cup (150g) cashews*
• ¼ cup (80g) honey, melted
• 1 teaspoons vanilla extract
• ¼ teaspoon salt
• 4 scoops (120g) vanilla protein powder
• 4 tablespoons water
• 1⅓ cups (120g) intant oats
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons (30g) white chocolate chips
• 1 teaspoon (5g) coconut oil

*Note: you can replace the cashews with ⅔ cup cashew butter.

DIRECTIONS

1. Add the cashews to a high speed food processor and blend for 5-7 minutes to make cashew butter. You may need to stop and scrape the edges of the mixer with a spatula. Ideally, the food processor is 600W or higher. If your food processor isn't very powerful, you may need to blend it for an extra 5 minutes or add some melted coconut oil to the mix.
2. When the cashews turn into cashew butter, add the melted honey, vanilla extract, and salt. Blend in the food processor until combined.
3. Then add 1 scoop of vanilla protein powder and 1 tablespoon of water. Blend until combined. Continue to add 1 scoop of protein powder and 1 tablespoon of water until all four scoops and all four tablespoons of water are blended into the mixture.
4. Next, add ½ cup of the oats and blend. Continue in ½ cup increments until 1½ cup of the oats are added. 
5. Finally, add the unsweetened shredded coconut and blend until just combined.
6. Use a spatula to firmly press the mixture into a parchment lined baking dish. Set the bars in the freezer for 5-15 minutes.
7. Melt the white chocolate in the microwave alongside the coconut oil in 15 second intervals until fully melted. Then, remove the bars from the freezer and use a spatula to drizzle the melted white chocolate over the bars.
8. Let set in the freezer for 5 minutes before slicing into squares. We sliced ours into 12 squares. We recommend storing them in the freezer.

KITCHEN TOOLS & INGREDIENTS

• Food processor
• Spatula
• 8x8 pan
• Whey isolate

DIETITIAN TIPS

Cashews are a source of unsaturated fats, are a rich source of antioxidants, and contain key minerals such as copper and magnesium!

HUNGRY FOR MORE?

Did you try this recipe? Comment below! If you enjoyed this recipe, you may like our nutritionists' recipe for chocolate peanut butter protein bars.