Avocado Protein Bar
Makan Tengah Hari • Malaysia
How to Make Avocado Protein Bar (Traditional & Healthy Version)
Avocado Protein Bars are a modern twist on wholesome Malaysian snacks, inspired by the country's rich multicultural culinary heritage. While not a traditional kuih, these bars blend locally beloved ingredients like avocado, santan (coconut milk), and the subtle aroma of pandan to create a nutritious, plant-based treat that's perfect for busy Malaysians. The creamy, buttery texture of avocado is paired with local nuts and seeds, offering a satisfying chew and natural sweetness without refined sugars. This makes it ideal for lunch or as a midday energy booster. In Malaysia, where healthy eating is becoming increasingly popular, the Avocado Protein Bar stands out as a portable, guilt-free lunch option. It's vegetarian, easily adaptable for vegan diets, and incorporates superfoods that align with the nation's push for wellness. The flavors are gentle, with a hint of tropical pandan and roasted nuts, reminding us of our local kuih but with a modern, protein-packed spin. Enjoy this bar for a nutritious meal on the go, especially during hectic workdays in the city or as a nourishing snack after a workout.
Bahan-bahan(untuk 1 large bar (about 60g each))
- 1 medium Avocado (mashed)
- 1 cup Rolled oats (oat flakes)
- 1/4 cup Almonds (kacang badam, chopped)
- 2 tbsp Pumpkin seeds (biji labu)
- 1 tsp Pandan extract (pati pandan)
- 1/4 cup Santan (coconut milk) (low-fat preferred)
- 2 tbsp Honey (or agave for vegan)
- 1 tbsp Chia seeds
- 2 tbsp Whey protein powder (vanilla or plain) (can use soy for vegetarian)
- 1/4 tsp Sea salt - pilihan
Arahan
- 1
Preheat your oven to 170°C (340°F) and line a small baking tray with baking paper.
5 minutes
Use non-stick baking paper to ease removal.
- 2
In a large bowl, mash the avocado until smooth. Add santan, honey, and pandan extract. Mix well to combine.
3 minutes
Mash until creamy for even mixing.
- 3
Stir in rolled oats, almonds, pumpkin seeds, chia seeds, and protein powder. Add sea salt if using. Mix until you get a thick, sticky dough.
4 minutes
Fold ingredients gently to avoid crushing nuts.
- 4
Transfer the mixture onto the tray. Press evenly into a rectangle about 1.5 cm thick.
2 minutes
Use the back of a spoon or wet hands to smooth the top.
Kenapa hidangan ini sihat
This dish is a healthy choice because it combines whole food ingredients with no artificial additives, focusing on nutrient density. The use of local superfoods like avocado, santan, almonds, and pandan creates a nutrient-rich meal that supports heart health, provides steady energy, and aids in muscle recovery. It's free from refined sugar and uses fiber-rich oats for digestive health, making it suitable for weight management and a balanced lunch.
These Avocado Protein Bars are packed with healthy fats from avocado, plant-based protein from nuts, seeds, and protein powder, and dietary fiber from oats and chia seeds. Avocado is rich in potassium, vitamin E, and folate, while santan provides a unique Malaysian flavor and medium-chain triglycerides. Using honey as a sweetener offers antioxidants and a lower glycemic index than refined sugar. This bar offers balanced macros for sustained energy and muscle repair.
Petua
- 💡Tip 1: For extra pandan aroma, blend a fresh pandan leaf with santan and strain.
- 💡Tip 2: Lightly toast oats, nuts, and seeds before mixing for deeper flavor.
- 💡Tip 3: For vegan bars, use agave syrup and plant-based protein powder.
Penyimpanan & hidangan
Store bars in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze individually wrapped bars for up to 1 month. Thaw before eating.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
