How to Make Easy, Inexpensive, Fruit-Sweetened Cashew Protein Bars (Diabetic Friendly, No Artificial Sweeteners)

These protein bars are soft, lightly sweetened with fruit, and far less expensive to make than to buy. They also taste considerably better than the commercial versions, which are usually dry, lack flavor, and are loaded with all sorts of strange, ultra-processed ingredients and preservatives. I sweeten the bars with dates, not refined sugar or artificial or engineered sweeteners (see my post on "The Case Against Sugar Alcohols for Type 2 Diabetics and the Benefits of Choosing Fruit-Sweetened Desserts," https://www.thenfeedthem.com/post/the-case-against-sugar-alcohols-for-type-2-diabetics-and-the-benefits-of-choosing-fruit-sweetened-de, for information on why you should avoid engineered sweeteners, particularly if you're diabetic.) The bars get their protein primarily from white beans--you can use canned or home-cooked--and cashews. All of the ingredients go in the food processor, which speeds up preparation. I like to cook the bars in the air fryer, and you can also bake them in a regular oven. The bars are a little like a dense cake in texture, and you can eat them whenever you need a quick snack--breakfast, lunch, before or after a workout, or for dessert. My husband and I like the bars with coffee or tea for an evening snack, and the bars also would make a great after-school treat with a glass of milk. If you're on a diabetic diet or want to "eat healthy," the bars are a great option (as always, in moderation). Nutritionally and in terms of flavor, the bars are definitely "worth eating." Enjoy!

How to Make Easy, Inexpensive, Fruit-Sweetened Cashew Protein Bars (Diabetic Friendly, No Artificial Sweeteners)

Fruit-Sweetened Cashew Protein Bars (Diabetic Friendly) -- Makes an 8-inch Pan

1 cup of rolled oats (I use old fashioned)

3/4 cup of pitted dates, divided

1 cup of white beans (I use great northern, cannellini, navy, etc.)

1/3 cup of canola oil

1 large egg

1 egg yolk

1 teaspoon of vanilla

1 cup of cashews (preferably toasted), divided

1 tablespoon of ground or milled flax seed

1/4 cup of milk

1/2 teaspoon of cinnamon

1/2 teaspoon of salt

2 teaspoons of baking powder

Put the oats and 1/2 cup of the dates into the bowl of a large food processor and process them together for a minute or two or until the oats are finely ground and the dates are mostly little specks in the flour. Add the white beans, oil, egg, egg yolk, and vanilla and process them into the oat/date mixture. Add 1/2 cup of the cashews, the ground flax seed, milk, cinnamon, salt, and baking powder and process them into the mixture. Add the remaining 1/4 cup of dates and pulse them into the mixture about half a dozen times--just enough to chop the dates in small pieces, not to process them into the mixture. Spritz an 8-inch square pan with non-stick cooking spray and scrape the batter into the pan. Smooth the batter evenly into the pan using a spatula. Sprinkle the remaining cashews evenly on top of the batter, pressing them into the batter slightly with your damp hands or a spatula.

Air Fryer: Air fry the bars at 320 degrees for 25-30 minutes or until set and golden brown. Cool and cut into rectangles. Store the bars in the refrigerator.

Oven: Preheat the oven to 350 degrees. Bake the bars for about 30 minutes or until set and golden brown. Cool and cut into rectangles. Store the bars in the refrigerator.

How to Make Easy, Inexpensive, Fruit-Sweetened Cashew Protein Bars (Diabetic Friendly, No Artificial Sweeteners)