Food, Health and Wellness


There are never enough recipes for healthy lunch box fillers.
Nutrient-dense energy bars made with whole foods like nuts, seeds and dried fruits. CASHEW ALMOND BARS | BIOTIN RICH ENERGY BAR | PROTEIN ENERGY BAR RECIPE IS HERE FOR YOU

Nuts and seeds are high in protein, essential omega 3 fatty acids, and fibre. They also contain vitamins and minerals such as magnesium, selenium, and zinc.


Almonds are high in biotin, a B-complex vitamin that plays an important role in many metabolic pathways.

Balance of Blood Sugar

Biotin is essential for fat and sugar metabolism. Biotin deficiency impairs insulin production, a hormone required for blood sugar balance.

Skin Care

Biotin is required for the body to process fat and protein and to build healthy fats in the skin. Biotin deficiency is uncommon and is caused by poor assimilation. Brittle nails, hair loss, dry or irritated skin, and skin rash are all symptoms of biotin deficiency.

Protection Against Free Radical Damage

Vitamin E is a potent antioxidant known for its important role in cardiovascular health and free radical protection. Since vitamin E is a fat-soluble vitamin it offers protection to fats. All our cells and nerves have an outer protective layer made of fat. We need healthy fats in our diet to keep that protective layer nourished and safe from getting porous and damaged.


Walnuts are high in omega-3 fatty acids, which help to reduce inflammation, improve kidney function, and support the immune and nervous systems. These fatty acids are important for our brain, according to studies, and they help our children stay focused and concentrated in school.


Copper is abundant in cashews. You’re probably wondering what copper is used for.

Copper aids in the formation of strong, flexible connective tissue in the body, as well as the production of neurochemicals in the brain and the proper functioning of muscles, nerves, and the immune system. “One of copper’s best-understood roles is its role in the cross-linking of collagen and elastin,” says the study.

It appears that it is critical to prevent or support the healing of injuries.

I could go on and on about the health-promoting phytonutrients found in nuts and seeds, but let’s keep it simple and say, “Nuts and seeds are little nutrient powerhouses – Eat them to stay healthy!”

These bars are simply packed with nutrients like magnesium, calcium, and zinc, all of which are especially important for growing children. A deficiency is common as a result of picky eating and consuming too many processed foods. It can lead to issues such as…

  • immune system deficiency (frequent colds and infections)
  • growing ailment
  • insufficient development
  • swings in mood
  • cravings (deficiencies cause cravings, which processed foods cannot address)
  • hormonal discordances

Read also Energy Ladoos – Sugar Free | Dry Fruit Ball | Energy Balls



  • 1½ cup Dried Plums (Prunes) (200 grams)
  • ½ cup Dates (80 grams)
  • 1 cup Almonds (120 grams)
  • 1 cup cashew ( 120 grams)
  • ½ cup walnuts ( 60 grams )
  • ¼ cup Mixed Seeds (35 grams)
  • ½ cup Cranberries (50 grams)


  • In a food processor, combine the dried plums, dates, and half of the almonds, walnuts and cashews to make a sticky paste. It will only take a few seconds to complete this task.
  • Put this paste in a bowl with the seeds, cranberries, and the other half of the almonds, walnuts and cashews (roughly chopped). Combine thoroughly.
  • Fill a rectangular/square cake pan lined with baking paper with this mixture. Press it down as hard as you can. This step is critical because it prevents the bars from collapsing.
  • Place for at least 1 hour in the freezer before slicing.
  • Wrap each sliced bar in grease-proof paper or cling film and place in a zip-lock bag.


  • This recipe makes ten bars, each weighing approximately 1.4 ounce/40 grammes.
  • I used a rectangular 8-inch/20-cm pan.
  • The recipe can easily be doubled or tweaked to your liking (more nuts, seeds, etc.).
  • Freeze them in an airtight container or zip-lock bag for up to 3 weeks.

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