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Posts Tagged ‘protein bar’

Happy Canadian Thanksgiving everyone! We have so much to be thankful for! We’ve spent the weekend at my brother’s cottage up in the Muskoka’s and it was lovely even if the weather was not. Over the years we’ve had so many different experiences, from shorts n’T boat rides, to chilly walks in the country to snow flurries! Yes indeed, snow flurries. In October! This year there wasn’t snow but it was rainy and chilly, perfect for staying inside by a roaring wood fire and perhaps baking a thing or two!

When I first made these bars I wasn’t able to source puffed quinoa, even-so the original bar was tasty and full of texture. Since that first time, I have been able to source puffed quinoa as well I’ve made some other adjustments to the recipe: I replaced brown sugar with coconut sugar and have omitted the chocolate chips adding vanilla extract instead. Also, I added egg whites as the binder so it’s not as crumbly as the first go round. If you’re so inclined, you can dip one half into good quality dark chocolate.

These are crunchy bars.

These are crunchy bars.

Puffed Quinoa Bars

Makes 1  33 cm x 23 cm (9″ x 13″) pan of bars about 1 cm or 1/2″ thick.

Ingredients:

  • 60 g (2 cups) commercially puffed quinoa (like puffed rice)
  • 140 g (1 cup) unsalted sunflower seeds, slightly roasted in a frying pan
  • 180 g (2 cups) uncooked oatmeal, old-fashioned or instant
  • 45 g (1/4 cup) partly ground flax seeds
  • 60 g (1/2 cup) dried cranberries or other dried fruit
  • 120 g (1/2 cup) coconut sugar
  • 125 mL (1/2 cup) agave syrup or honey
  • 30 mL (2 tbsp) molasses
  • 60 mL (4 tbsp) egg whites
  • 15 mL (1 tbsp) vanilla
  • 63 mL (1/4 cup) water
  • 2 mL (1/2 tsp) salt

Directions:

  1. Pre-heat the oven to 350° F (177° C ).
  2. Prepare a 33 cm x 23 cm (9″ x 13″) pan by lining it with parchment paper, enough to have the sides come up as handles.
  3. Combine dry ingredients in a bowl. Combine wet ingredients and whisk thoroughly to combine.
  4. Pour into the dry ingredients into the wet and mix well (I used a very large bowl with a wooden spoon). You want to make sure that everything is coated with the wet ingredients.
  5. Pour the combined ingredients into the prepared pan and press evenly into all corners (I used a glass as a rolling pin). Bake for about 20 minutes.
  6. Carefully remove from the pan with the parchment handles onto a cutting board and cut into 20 bars. Place onto a parchment lined cookie sheet and continue to bake for 12 minutes or until lightly browned. I wanted a crunchy bar and not a soft chewy one, if you would prefer a soft chewy bar, skip this bake step.
  7. Allow to cool completely before storing in an airtight container in the refrigerator or freezer.

Notes:

Depending on how dry your house is, you may need to adjust the wet ingredients as the final product can be a bit crumbly.

A delicately flavoured energy bar.

A delicately flavoured energy bar.

1 bar serving (recipe makes 20 Bars)

1 bar serving (recipe makes 20 Bars)

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