Feeds:
Posts
Comments

Posts Tagged ‘sunflower seeds’

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)

Read Full Post »

With JTs job, he sometimes misses lunch or dinner, so I went to our local health food stores to pick up some healthy energy bars. I was shocked! The high protein versions could run as high as $5 EACH! That’s absolutely crazy, and they are not even that “good” for you. So instead I bought some quinoa (sorry indigenous people of Peru), sunflower seeds, flax seeds, dark chocolate, dried cherries and agave and came home to search for a tasty recipe. My inspiration came from this recipe in Epicurious but it was purely Barb (from Profiteroles and Ponytails) that inspired the Quinoa addition to this treat, thank you Barb!

I toasted the quinoa so that it popped like pop corn; toasting brings out the nuttiness (hmmm, that’s a coincidence, when I’m toasted I become nuttier too ;-)!) and makes them nicely crunchy and not too jaw breaking.

Note that I updated the nutritional facts because someone asked about calories. Check out the tool I used here.

A delicious healthy snack or meal replacement

A delicious healthy snack or meal replacement

Quinoa Energy Bars

Makes one pan 10″ x 13″ (25cm x 33cm), cut into 20 bars

Ingredients:

  • 2 cups toasted quinoa (or you could buy the commercially puffed quinoa, which is like puffed rice)
  • 1 cup unsalted sunflower seeds, slightly roasted in a frying pan
  • 2 cups uncooked oatmeal, old-fashioned or instant
  • 1/4 cup partly ground flax seeds
  • 1/2 cup dried cherries or other dried fruit
  • 3/4 cup crunchy peanut butter, organic, just peanuts
  • 1/2 cup packed brown sugar
  • 1/2 cup agave syrup or honey
  • 1/2 cup dark chocolate chips
  • 1/2 cup water

Directions:

  1. Pre-heat the oven to 121° C or 250° F.
  2. Prepare a 10″ x 13″ pan by lining it with parchment paper, enough to have the sides come up as ‘handles’.
  3. Add the quinoa to a hot dutch oven (you will need the high sides) and stir as the quinoa pops. Keep stirring so it doesn’t scorch. This volume will take about 10-12 minutes. The quinoa pops like corn, but not nearly as aggressively, but you do need the high sides of the pan, otherwise you’ll be chasing the quinoa all over the place!
  4. In the same pan, slightly roast the sunflower seeds. Combine with the puffed quinoa, oatmeal, flax and cherries. Set aside.
  5. In a micro-wave proof bowl, add the peanut butter, brown sugar, agave syrup and chocolate chips and microwave on a low setting until chocolate and sugar have melted . Add the water and stir well.
  6. Pour into the dry ingredients 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.
  7. Pour the combines ingredients into the prepared pan and press evenly into all corners (I used a glass as a rolling pin). Bake for about 20 minutes.
  8. Allow to cool about 10 minutes, carefully remove from the pan with the parchment handles onto a cutting board and cut into 20 slices. Allow to cool completely before storing in an air tight container in the 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 (so say the comments on Epicurious). That’s why I added the water and baked it out. Mine came out nice and tight and even after freezing wasn’t crumbly.

Screen Shot 2014-01-27 at 12.29.17 PM

Read Full Post »

%d bloggers like this: