Phil’s Bars Recipe

I caught wind of these bars while listening to a podcast featuring Dr. Phil Maffetone. He  recommends these bars because they have good sources of fats and protein.  Depending on the size of the bar you eat, they can be used as a meal replacement.   I’ve tested different batches amongst hungry trail runners and got thumbs up on all renditions, with the following being the most highly praised.

Makes: ~15

Time required: 10min

Tools:  Vitamix / food processor, pan, mixing bowl, mixing spoons


  • 3 cups whole raw almondsphil-bar-1-300x300
  • 2/3 cup powdered egg white (sold as Albumen at Community Natural Foods)
  • 4 tablespoons pure powdered cocoa
  • 1/2 cup unsweetened shredded coconut
  • Pinch of sea salt
  • 1/3 cup honey
  • 1/3 cup hot water
  • 1 tablespoon vanilla
  • 1 tablespoon of almond extract





  • Grind dry ingredients. Mix in small batches. Place entire mixture in a large mixing bowl.
  • In a separate bowl, dissolve honey in hot water and add the extracts.
  • Blend liquid into dry ingredients.  Mix well, may have to use your hands.
  • Shape as you like: in squares, balls, cookies, press into a dish and make into squares.

Keep refrigerated.  Will last ~ 1 week out of the fridge.

Total calories: 3,420 Cal, 119 cal per oz, 4.2 cal / gram




Benefits of

  • Almonds – good source of zinc and vitamin E which is good for the immune system among many things, are alkalinizing, lower LDL cholesterol & good for brain health
  • Eggs – great source of complete protein, which your body needs for every metabolic pathway, contains all B vitamins and the food with the highest source of choline (required for certain neurotransmitters, cell signalling & a source of  methyl groups).
  • Coconut-source of fibre, antimicrobial properties, good fats (medium chained triglycerides that your body absorbs easily and uses effectively), contains vitamins and minerals like vitamin C and manganese.  Contains some protein.
  • Cocoa – source of antioxidants, linked to improving cardiovascular parameters such as cholesterol and blood pressure, possibly increasing blood flow to the brain
  • Honey – antioxidants, great taste and depending on processing and origin, antibacterial / antimicrobial.
  • Vanilla – suspected to help with nausea & anxiety



Sarah Kent, ND

Sarah KentDr. Sarah Kent  blends traditional knowledge with current scientific understanding to generate wellness within her patients. She has received specialized training in naturopathic sports medicine, applying the principles and tools of naturopathic care in treating athletes.  With these skills she’s helped patients improve their sport performance, rehabilitate & prevent injury.

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