Looking for a great tasting, customizable, easy, no-bake protein bar? Avoid high prices & sugar overload in store bought bars. Customize these easy gluten-free snacks with the mix-ins you like, your favorite fruits as home-made jam, and no preservatives. Learn where sugar hides, how to avoid it, and the great benefits of chia seed protein & fiber when you view this slide show. Start the slide show now to get both recipes & lots of great flavor ideas!

1. How To Make No-Bake Easy Chia Protein Snack Bars
Looking for a great tasting, customizableeasy, no-bakeprotein bar?
Look no further than this slide show!If you’retired of sugared-up store-bought
selections & expensive bars breaking the bank, you’ll need a recipe you can make
at home. These bars can be customized with all your favoritehealthy flavors so
you won’tget bored, and they’requick to make because you don’t haveto bake.
Let’s get started!

2. What if you’re NOT making your own bars?
Read some labels in the storeon granola & protein or fiber bar boxes. You’ll be
shocked at the amountof sugar you’llfind. If you are trying to lose weight, get fit,
or get more fiber…sugar isn’twhatyou need. Bars don’tneed loads of sugar,
preservatives, calorie-densedried fruit or lots of expense to taste good. Look at
these ingredients lists fromreal bars on storeshelves now for a sugar wake-up
call!
The 2nd
ingredientonthe box usuallyindicatesthat’swhatingredientthere isthe second-mostof inthe
product.So rightbehind“quinoa”orthe “oats”, if you see a sugaror anotherwordforsugar, youcan
betthe bars are goingto be reallysweet.

3. The Base
Oats!Oats are gluten free, easy to use & take flavors well. They’realso good for
you with bad cholesterol busting beta-glucan fiber, manganese, trace copper, B1,
and even plant protein. They’realso a bit sticky when moistened, so they’re a
perfect base for your bar. However, by themselves, they don’thave much taste &
can be dry and boring. It’s time to turn them into something great!

4. Cut the Sugar!
Holding the bars together is usually where the sugar overload comes in for store
bought bars. You don’t need loads of syrups and refined sugar when you have
natural nut butters & honey or agave nectar. Itdoesn’teven need that much!
Plus, the protein powder adds clinging power when it’s wetted with a little non-
dairy milk. Chia seeds’ soluble fiber also helps the bars cling together.
There are so many nut butters available. Choosefrompeanut, cashew, almond or
walnut to pair the nut flavor with your mix-ins. You can also get seasoned nut
butters like almond & cinnamon for even more variety. Natural nut butters don’t
have added sugar, butthey have clinging power.

5. Power Up With Chia Seeds
Did you know that chia seeds are 23% protein? It’s complete protein too, like that
found in meat. That’s unusualfor a plant. Chia also has more calcium by weight
than milk, plus the magnesium& trace boron that helps you absorb it. So, not
only do these tiny seeds help your bars cling together, they’re also providing the
protein you want.
When you add chia, soluble & insolublefiberhelp fight hunger & keep you feeling
full longer.

6. Pick the right fruit!
Many snack bars, granola bars & protein bars usedried fruit to add color & flavor.
However, many dried fruits also feature preservatives, drying chemicals,
and…that pesky added sugar. Sulphites irritate some people’s digestive system,
sulphur dioxide has links to constipation & asthma triggers. Leave it all out of your
menu when you choose:
FREEZE Dried Fruit:
Look at the ingredients on a freeze dried fruitpouch. If you’vechosen the right
one, the ingredients will only list the names of the fruits in the bag & nothing
more. Simple, natural, crunchy, and full of great fruit taste!

7. Let’s Jam!
Another easy way to add fruit withouta sugar overload is with home-made jam.
Making the jam yourself allows you to keep all the fiber fromthe original fruit,
sweeten with stevia & gel it with chia seeds. A layer of jam in the middle of your
bars lets you add your favorite fruitflavors (a real “PB&J” treat!) at any time.
Because you can make jam with frozen fruit, good taste is always in season.
Strawberry shown here.
Home made jam is important because the fruitis never heated for canning (heat
reduces nutrients), you only get the portion you want, there are no preservatives,
high-fructosecorn syrup, and bestof all, it has a fresh flavor you justcan’tbeat.

8. How to Make Chia Seed Fresh Fruit Jam
For most fruits other than blueberries (which are slightly acidic) you don’t need to
cook the jam. Strawberries, peaches, nectarines, apples, raspberries &
blackberries will all work withoutcooking.
Example Strawberry Jam Recipe:
½ cup strawberry slices
½ teaspoon stevia powder (moreto taste, depending on berry sweetness)
1 teaspoon dry MySeeds chia seeds
Pulse the berries in a food processor to get them slightly chopped. Add the stevia
powder & puree. Once smooth, stir in the seeds with a spoon until thoroughly
mixed. Spread the mixture in a pie plate & place uncovered in the fridgefor two
hours (or over-night) The pie plate’s large surfacearea allows excess juiceto
evaporate while the soluble fiber on the chia seed shells absorbs morefruitjuice
thickens the jam naturally. Do a taste test to see if you need a sprinkleof extra
stevia, because berries vary in sweetness depending on the season.
*Refrigerator / no cook jams are looser than store boughtjams.
They act more like a spread or a ‘squeezebottle jam’ than the regular jamin a
glass jar.

9. Make it Your Whey
Whey (or your favorite) protein powder works wellin these bars. If you’retired of
powder in a drink, try it in your customized bar. The different flavors of powder
can also be used to customizethe taste. Vanilla powder is used in this recipe since
it goes with almost any nut or fruit you may choose.
Available flavorsmayincludechocolate,berry,strawberry,orange,vanillaandmore.Checkyourlocal
store for proteinpowderchoices.

10. Mixing is Easy
Basic Bar Ingredients
½ cup rolled oats
1 tsp dry MySeeds chia
2 tbsp protein powder
1 tbsp honey or agave nectar
2 tbsp non-dairy milk (as needed)
Once you’vechosen whatyou’d like to add, justput the oats, nut butter, honey
protein powder, chia seeds & any mix-ins you’d like into a bowl. Stir thoroughly
with a spoon until a crumbly “almost-dough” forms. Itwillbe too dry to cling at
this point, so add 1 tablespoon non dairy milk, and stir again. Keep adding milk
until the oats justcling together.

11. Spoon onto parchment paper and forminto bar shapes.
These will set up more if you cover them loosely, and place in the fridgefor a few
hours. The oats and chia seeds take sometime to evenly absorb and distribute
the liquid, helping them cling.
*Non dairy milk is important, as dairy mustalways be refrigerated.

12. Jam Bars
Want jambars instead? Make very thin bars if you want to add a layer of jam.
Just press the oat dough into thin rectangles on your parchment. Spread the jam
on top of one thin bar, then top it
with another.
Refrigeration will help these set up. Wrap them in the parchment you used to
spread the dough, and you can take them with you once they chill!

13. Mix-ins Keep ItLively
What goes well with your favoriteflavor of protein powder or jam? What would
the kids like in their lunch box? Just because sugar coated dried fruit is off the list,
doesn’tmean you can’t still have lots to mix in.
 Chopped nuts: walnuts, almonds, cashews, brazilnuts, pistachios, etc
 Snipped prunes: adds still more fiber & a sweet taste. Organic prunes are
dried without the help of chemicals or sugars
 Snipped dates: adds sweetness withoutmuch taste. Organic dates are dried
without the help of chemicals & never needed added sugar
 Sunflower seeds: great taste and crunch!Good if you wanta touch of salt
 Mini chocolate chips: nice for dessertbars, justsprinklea few in (But the
chips must be ‘mini’ sizeso the bars will still cling. Big pieces disruptthe
forming of the bars)

14. What exciting uses are there for
chia seeds outside of bars?
What could you do with fun chia
recipes that are also healthy?
All of the foods you see here were made &
enhanced with chia seeds. Chia seeds are used
to add fiber to the Apple Ramen Plate. Chia
blends flavors together in the Rainbow Potato
Salad. Chia adds fiber & complete plant
protein to your Berry Smoothie.
The Chia Chocolate Cracklin Snowballs are
richly chocolaty but have only half the fat of an
ordinary cookie. Chia seeds thicken the tasty
(vegan!) Easy Chia Chili.
You can make a great variety of tasty burgers
like the Chia Roasted Pepper Turkey Burger
too, because chia helps the patty cling
together & then blends the flavors in the
healthy cilantro topping.
Make breakfast better with Carrot Cake
Pancakes…they’ve got a whole cup of
vegetables AND chia…but they taste like carrot
cake. If you like snacks or appetizers, you’ll
want to make Chia Sweet Potato Dip, it’s
better for you than cheese spreads & works
great on vegetables.
With MySeeds chia you can get all these
recipes…
and more for FREE!

15. We GIVE AWAY great full color, step by step easy
recipes all the time. When you choose MySeeds
you get 2 free instant chia seed cook books with
any size order.
Look over the fun recipes to decide what you’ll
make first as you wait for your seeds to arrive in
the mail.
Are 2 Cook Books not enough?
That’s ok, we’ve got the MySeeds Recipe of the
Month club mailer. The recipes are still full-color
step-by-step full page complete recipes. It emails
you 1 free recipe every month for as long as you
like. The longer you stay, the more you’ll get! There’s never any obligation or irrelevant ads.
Want to know even more about chia?
Want to grab some seeds of your own right now?
How fast will your seeds get to your home when you order? (hint: really quickly!)
Come to
www.mychiaseeds.com ,
where we have more photos, more videos, more recipes & more great chia articles. There’s so
much to learn about these great seeds and what they can do for you, that you couldn’t possibly
fit it all into one slide show. This was just the “Top 10”, but you need MySeeds to find out even
more.