Many of us rely on protein/energy bars to get us through the day because they are just so convenient! Unfortunately, many store bought protein bars are highly processed, overpriced, and loaded with stabilizers and preservatives to help them stay fresh for months on end. Its well time to ditch the prepackaged protein bars at the store and make your own at home! These babies have a buttery, crunchy shortbread crust that’s studded with toasted coconut. The coconut lime topping is wonderfully smooth and creamy, with a sweet-tart flavor that pairs perfectly with the crust.
About 5 years ago, I took a trip to Thailand and stayed at a beautiful hotel on the beach that had the most delicious coconut lime bars as a treat for guests. I was determined to get the recipe, but because the main chef was on vacation all I was able to get was just a rough list of ingredients. I’m proud to say that after many trials, I was finally able to recreate the magical Coconut Lime Bars. But, they are so yummy…and addictive and it’s impossible to just have one!
The good news is, these no bake lime protein bars have a much higher protein content, and are super healthy made with all clean REAL food ingredients. To meet your health goals, its a good idea to get some protein in at each meal and snack throughout the day so you meet your needs.
Protein is king when it comes to diet…
If I was only allowed to give one lesson on nutrition; it would be to increase your protein intake and get adequate amounts. This will immediately have an impact on your total caloric intake and have you eating less of undesirable foods.
1. Protein Can Increase Your Metabolism (“Calories Out”) Digesting and metabolising protein burns calories
This isn’t going to make up a massive amount of your daily calories, but the simple act of digesting protein will require some caloric burn – anywhere from 100– 300+ extra calories burned a day just from choosing protein over the other two macros.
2. Protein Reduces Appetite, Cuts Cravings and Reduces Desire for Late- Night Snacking
If you have ever had a late-night craving hit (and if you are a human, you most certainly have) then you know they are just about impossible to resist. One of the best tools for this is adequate protein consumption, particularly in the early part of the day. Set yourself up for a winning evening by getting your protein in early
3. Protein Increases Muscle Mass, Helps Prevent Muscle Loss, and Supports Soft Tissue Recovery
Food and nutrition isn’t just about losing weight, despite what the media wants you to think. Don’t get fooled into thinking less is more. In fact, one thing I coach is that by eating more high quality food you will have more energy to move your body, train, and live a life of vitality. This includes building quality muscle tissue, which is proven to increase your health span, metabolism (calories OUT!) and quality of life.
The idea of this recipe was to improve the macro balance (protein, carbohydrate, healthy fats). This is not about calorie counting: It’s about paying attention to key nutrients and taking in the daily recommended portion your body needs to maintain your energy levels and overall wellbeing.
When you find your optimal balance and amounts of macro nutrients, you take a major step toward reaching your health goals and this balance has been improved in this recipe by the addition of healthy protein. And the undercurrent of coconut throughout? Pure yum. And pure nutrition, too. The fat in coconut flesh is an outstanding source of instant fuel (it’s all about those medium chain fatty acids) as well appetite suppressant, elevating these bars far beyond any protein bars you can buy off of the shelf.
These coconut lime protein bars are a bright, tropical twist for snacks and workouts. And the undercurrent of coconut throughout? Pure yum. And pure nutrition, too. The fat in coconut flesh is an outstanding source of instant fuel (it’s all about those medium chain fatty acids) as well appetite suppressant, elevating these bars far beyond any protein bars you can buy off of the shelf.
If I say so myself, these coconut lime bars are super amazing!! Sometimes it’s just hard to beat around the bush when a recipe is good. I love lemon bars but man…lime bars are where it’s at now because you know coconut and lime = fab! Once you sink your teeth into these gooey buttery bars, you will be reaching for more. But it’s not just any recipe. It’s a healthy protein bar recipe that takes mere minutes to make, costs little, and shakes up your lunch box (or breakfast or fitness snack) routine with something fresh and delicious that you actually want to eat.
You can opt to doll them up too, with a drizzle of melted chocolate, some dried fruit or nuts on top or even some sprinkles for some eye-candy appeal. Take that, packaged bars!
Here’s to a great, nutrition-packed, high-energy week for us all so we can make ourselves strong and healthy!
Coconut Lime Protein Bites: Zesty & Delicious!
Ingredients
Base Crust
- 1 cup cashews
- 1 cup rolled oats
- 1/2 cup dates, soaked 30 minutes and drained
Coconut Cream Layer
- 1 1/2 cups desiccated coconut
- 1/2 cup honey or maple syrup
- 1/4 cup protein or collagen powder
- 1/4 cup coconut oil, melted
- 1-2 limes, juice and zest, depending on how limey you prefer
Instructions
Base Crust
- Line a 8 x 8-inch baking pan or dish with parchment paper on the bottom and sides leaving some overhanging to act as a handle to get the bars out easier for cutting.Place cashews and oats in food processor and process until broken down and crumbly. Add dates and continue to process until well combined.Be careful not to over process as its nice to have texture variance and different sized “bits” in your base crust.Press the base mixture into the bottom of lined pan or dish evenly. Refrigerate while you prepare the filling.
Coconut Cream Layer
- In the food processor, combine coconut, honey, protein powder, coconut oil, lime juice and zest. Process until everything is well combined.Scoop out onto the base crust and smooth out evenly with a spatula or back of a spoon.Refrigerate for at least 1-2 hours to allow the bars to firm up.Once chilled and firm, lift the bars out of the pan using the parchment paper overhang.Cut into desired 10-12 shapes (bars, squares, or bites).Store in an airtight container in the refrigerator for up to a week or freezer for up to 3 months.
If you are looking for more delicious, healthy, protein-rich, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites
