Soy Chai Latte "Lärabars"

I have always been a huge fan of Lärabars – they are one of very few snack bars out there that are made with all-natural ingredients and have no added sugars. Their sweetness comes from dates, which are also a source of fibre, folate and potassium. One thing I don’t like about them, however, is that they are fairly low in protein – about 3-5 g per bar – so I wouldn't say that they are the best snack choice. (Some of my colleagues recommend at least 8 g of protein in a snack.)

I've had Clotilde's recipe earmarked for a while now, and given that the theme for the client newsletter at work this month was physical activity, I decided this would be the perfect time to try it out.


I decided to add soy to my version to increase the protein levels. Lärabars have always prided themselves on being soy-free, likely because soybeans are often genetically-modified and because it is a common allergen. Also, soybeans have to be cooked, and even though it doesn’t say so on the label, Lärabars are a raw food, which is usually defined as food that has not been heated above 46°C. If those are concerns for you, feel free to swap out the soybeans in this recipe for a raw nut; but if not, roasting your own soy nuts is its own adventure in itself! I found out the hard way that I had to soak them for at least eight hours first...




I ended up with way more soy nuts than I'd originally intended, so I threw them in a tupperware with some salt and pepper and they made for a delicious snack. (I made the mistake of not storing them in the fridge and they grew mold after four weeks!)


I ultimately ended up basing my recipe on Camilla's recipe (linked from Clotilde's site) as it used fewer ingredients and a simpler method, which leaves room for a lot of variations! Aside from trading the soybeans for a raw nut (I was worried that using only soybeans was going to affect the taste, so I added raw almonds as well), you can also swap up to half of the dates for another dried fruit. I also added the same blend of spices that I used for this granola (thus the "chai latte" in the name).



    


These babies actually served me quite well when I was in Thailand - I'd eat half of one in the morning to get me through training before we went out as a group for breakfast.

Soy Chai Latte "Lärabars"
Adapted from Enlightened Cooking
Makes 4 bars

• 1 cup (250 mL, ~140 g) dates, coarsely chopped
  
• ⅓ cup (85 mL) roasted soybeans*
  
• ⅓ cup (85 mL) raw, unblanched almonds
  
• A pinch each of cinnamon, cardamom, ginger, cloves and nutmeg
  

1. In a food processor or blender (I was pleasantly surprised that I was able to make this recipe with my Magic Bullet), blend dates until they become a paste. Scrape into a medium-sized bowl.
   
2. Pulse soybeans and almonds in food processor/blender (you don’t have to wash the container beforehand) until finely chopped. Add nuts and spices into bowl with dates. Use your fingers to knead the nuts into the paste – don’t worry about it being sticky; the nuts will take care of that. In fact, when it starts getting sticky that means you are almost done.
   
3. Split mixture into four parts and wrap in plastic wrap. Shape mixture into rectangular bars in the plastic wrap, if desired. Place in the refrigerator for at least 2 hours to solidify – it’s best to keep these in the refrigerator to retain their freshness.
   

Nutrition Info (per bar): 234 calories, 9 g fat (1 g saturated), 0 mg cholesterol, 34 g carbohydrate (6 g fibre, 23 g sugar), 9 g protein, 2 mg sodium. An excellent source of potassium and manganese. A good source of phosphorus, magnesium and copper.

*To roast your own soybeans, buy some dried soybeans. (You will need 45-50 g for this recipe.) Cover in water (water should come up at least 2-3 inches above beans) and soak for 8-12 hours. Drain the beans and blot with paper towel to remove excess moisture. Spread beans in a single layer on a baking sheet and place in oven preheated to 350°F. After 15 minutes, stir the beans, then stir every 5 minutes until they become golden brown (about 30 minutes). Use in recipes or toss them with your favourite spices and snack on them as a low-fat, high-protein alternative to nuts! They store for up to 4 weeks at room temperature and much longer in the fridge.