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Menopause Bars balanced with protein and minerals to naturally support your body with changing hormones. A delicious, gluten free and Vegan snack that requires no baking, is easy to make in advance and grab when you need a nutritious snack!
Many of you in weight loss coaching have asked for more peri-menopause and menopause advise and tips. I created these delicious hormone balancing bars to help those of you who are dealing with those symptoms.
First, I will say natural remedies only are beneficial when you’re not on synthetic hormones. That’s not to say you shouldn’t try some of these things with hormonal support, but that they may not work because those hormones are overriding your body’s natural cycles.
The most important thing nutritionally to do during this period is to increase mineral consumption (iron, calcium, magnesium) which can be done with eating more nutrient dense foods or adding the right amount of protein and fiber.
Along with eating the right amount of protein, fiber, adequate calories for your activity level, strength training for bones and muscle and moving more throughout the day are important too.
These menopause bars have all these things! High in iron, calcium, healthy fat and protein. Easy to make, no baking required! Keep them in the refrigerator or freezer to keep the nuts from getting rancid and to keep the shape of the bars. Hope you enjoy them!
Menopause Bars
Ingredients
- 1 cup Gluten Free rolled oats, or regular rolled oats
- 1/2 cup vanilla protein powder
- 1/2 cup sesame seeds
- 1/4 cup sunflower seeds
- 1/4 cup peanut butter, or nut butter of choice
- 1/2 cup shredded coconut flakes, unsweetened
- 1/4 cup molasses
- 4 tablespoons coconut oil, or oil of choice
- 1/3 cup water
Instructions
- Prepare an 8×8 square baking pan lined with parchment paper. If making half the recipe (that's what I did in the picture), use a 9"x5" baking pan.
- Place all ingredients except the water into a food processor and pulse several times until the ingredients are broken down. Slowly stream the water into the food processor until a sticky mixture appears. You may need a little less or more water depending on the products you buy.
- Once the mixture is sticky and doesn't blend anymore, transfer it to the prepared pan and smooth into an even layer.
- Place in the refrigerator 30 minutes to set then remove and slice into 10 bars. Store the bars in the refrigerator up to 30 days or in the freezer 60 days.
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
How many a day or how much a day do you recommend for someone in peri menopause?
This entirely depends on the context of the person. Are you already a healthy eater with a balanced diet high in fiber, protein, produce and healthy fats? Are you at your goal weight or overweight? How active are you? Do you chronically under eat? Do you restrict and overeat most of the time? Do you skip meals? Are you aware of calories/portion sizes? Those are just a few examples of many questions that need to be answered to answer your question. Nutrition is not black and white and requires a lot of context about an individual. The bars themselves are not a magic bullet for fixing hormones. They are a means to increase healthy fats which many women are deficient in. One could be consumed as a snack periodically. I would look at it the same way you look at other snack foods.