3 Easy Recipes to Help with Hot Flashes & Skin Problem

The recipes we have today are full of ingredients that are high in phytoestrogen, made into nutritious and absolutely delectable protein bars.

Eat them on the go, or store them in the fridge for a quick pick-me-up, protein bars are versatile snacks that can give you a boost of energy as and when you need!

Here’s a little info bite about the ingredients:

Flaxseed

They’re incredibly rich in lignans, a group of chemical compounds that functions as phytoestrogens. In fact, flax seeds contain up to 800 times more lignans than other plant foods.

Soy beans

Soybeans are rich in protein and many vitamins and minerals. They are also rich in phytoestrogens known as isoflavones, which can produce estrogen-like activity in the body by mimicking the effects of natural estrogen.

Fruits and berries

Dates, prunes, and dried apricots are a few of the dried food sources highest in phytoestrogens. Strawberries, cranberries, and raspberries are loaded with vitamins, minerals, fiber, and beneficial plant compounds, including phytoestrogens.

Without further ado, here are the recipes:

#1 Flaxseed & Apricot Bars

Ingredients:

• 1 ½  cups raw almonds
• 1 ½  cups dried apricots
• 1 cup dates, pitted
• ⅓  cup unsweetened shredded coconut
• 3 tbsp flaxseed meal
• 1 tsp fresh lemon zest
• ½  tsp ground cinnamon

Directions:

1. Add the raw almonds to the food processor and process until they’re crumbly, but not fully obliterated.
2. Add in the dried apricots, dates, unsweetened shredded coconut, flaxseed meal, fresh lemon zest, and the cinnamon.
3. Process everything together now until it forms a ball or sticks to itself and is fully combined. You may need to press it down a few times using a spatula to get everything even incorporated.
4. To press the mixture into the bars, use a small, shallow baking dish and line it with parchment paper, then place the processed mixture into the baking dish.
5. TIP: I use a second sheet of parchment paper to push down the mixture evenly into the dish so it doesn’t stick to my hands.
6. Using your hands, evenly press into the dish, taking care to keep everything as fully packed and level as possible, since the bars will be cut from this mold.
7. Place the mold into the fridge for about 20-30 minutes to allow the bars to harden.
8. Once more solidified, lay the mold out on a cutting board and slice once in half lengthwise, and then again to create the individual bars - you should have about 12-14 bars. Store in an airtight container, or freeze in plastic snack bags.

#2 Almond and Soy Power Bar

Ingredients:

• 1 ½  cups rolled oats
• 1 cup blanched almonds
• 1 cup walnuts
• ½ cup soy nuts
• 2 cups crispy brown rice cereal
• 2 cups dry milk powder
• ½ cup wheat germ
• ½ cup raisins
• ½ cup chocolate chips
• ½ cup flax seed meal
• 1 tbsp ground cinnamon
• ½ tsp salt
• 4 egg whites
• ¾ cup canola oil
• 1 cup honey
• 2 tsp vanilla extract

Directions:

1. Preheat an oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and spray with cooking spray.
2. Place the oats, almonds, walnuts, and soy nuts into a food processor. Pulse until finely ground; pour into a large mixing bowl. Whisk in the brown rice cereal, dry milk, wheat germ, raisins, chocolate chips, flax, cinnamon, and salt; set aside.
3. Beat the egg whites until frothy in a small bowl; stir in the canola oil, honey, and vanilla extract and pour into the dry mixture. Stir until evenly moistened and press into the prepared pan.
4. Bake in the preheated oven until the mixture is hot, 15 to 20 minutes. Remove the power bar mixture by lifting the foil out of the pan. Allow to cool slightly; remove the foil and cut into bars while still warm. Allow to cool completely on a wire rack before serving. Store in an airtight container, or freeze in plastic snack bags.

#3 Berry Pecan Bars

Ingredients:

Crust

• 2 cups almond flour
• 3 tbsp coconut oil or ghee, melted
• 2 tbsp maple syrup
• 1tsp vanilla extract
• ¼ tsp sea salt

Berry Filling

• 3 cups fresh or frozen berries of your choice (strawberries, cranberries and raspberries preferred)
• ¼ cup coconut sugar

• 1 tbsp tapioca starch
• 2 tsp lemon juice

Crunchy Pecan Topping

• 1 cup pecan halves
• 3 tbsp almond flour
• 4 tsp coconut oil
• 2 tsp maple syrup
• ½ tsp cinnamon

Directions:

1. Set the oven to 375 degrees F and line an 8×8 baking pan with parchment paper so the edges hang off the sides. 
2. Place crust ingredients in a large bowl and mix together until it forms a dough when pinched together.
3. Press evenly into the bottom of the prepared pan and bake for 10 minutes. Let cool completely.
4. While the crust is cooling, place the filling ingredients in a food processor and pulse until the berries are roughly chopped. Set aside.
5. Combine ingredients for the pecan topping in the food processor and pulse until a crumble has formed.
6. Once the crust has cooled, pour the filling topping on top and then top with the pecan topping mixture.
7. Bake for 30 minutes until the berries are bubbling and the pecan crumble topping is golden brown. Cool completely before slicing. Store in an airtight container, or freeze in plastic snack bags.

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