9/27/13

Homemade Protein Bars


Paleo diets have become very popular. As a recent crossfitter, I (Monica, nutrition intern) have become more interested in learning more about the Paleo lifestyle hype. I found this wonderful Paleo Protein Bar recipe that is yummy! It is also a great post workout snack because it’s packed with lots of protein, fiber, good fat, vitamins and minerals. It is a filling nutrient dense bundle.

As a bonus: the protein bar is gluten free! And it just so happens that October will be another Celiac Awareness Month (in addition to May). We will be celebrating on the blog with Dietitian's Top Picks, Tuesday Trade Ups and all sorts of fun topics about gluten free and celiac disease.

The ingredient list is a little long and the total time is about 50 minutes, but it is worth it. The recipe says it makes 28 bars (120 calories & 0.45 cents ea.). Cut into 28 pieces each bar is fairly small.

Ingredients:
Dry Ingredients
   1 Tbsp ground flax seeds (flax meal)
   1 1/2 Tbsp water
   1/2 cup dark chocolate chips or dried fruit (optional)
   1 1/2 cups raw slivered almonds
   2 cups shredded unsweetened coconut
   1/3 cup raw sunflower seeds
   1/3 cup raw pepitas (hulled pumpkin seeds)
   1 Tbsp sesame seeds
   2 tsp ground cinnamon
   3/4 tsp baking soda
   1/4 tsp sea salt
   1/2 cup plain protein powder (or almond flour) - double check it's gluten free
  
Wet Ingredients
   1/3 cup coconut oil, warmed to a liquid state
   1/4 cup unsweetened natural almond butter
   1/4 cup honey, warned to a liquid state
   1 pasturized egg
   1 Tbsp pure vanilla extract


Slivered almonds and almond meal

Flaxseed and Sesame Seeds


Sunflower and pumpkin seeds
 
 

Unsweetened coconut and dried fruit



You will need a 9x13 pan, mixing bowls, measuring cups, measuring spoons and a fork.



Preparation:
1. Preheat oven to 325ยบ F.
2. Prepare a 9x13 baking dish by lightly coating it with coconut oil.
3. Combine flax meal and water in a small bowl and set aside.
4. Place flax mixture, coconut oil, almond butter, honey, egg, and vanilla in a large bowl. Use a fork or whisk to combine.
5. In another large bowl, combine almonds, coconut, sunflower seeds, pepitas, sesame seeds, cinnamon, baking soda, sea salt, and protein powder.
6. Transfer dry mixture into the large bowl with the wet ingredients. Stir thoroughly with a spoon until well combined. The mixture will be somewhat dry. Take your time with it to make sure everything is well mixed.
7. Fold chocolate chips or dried fruit in to batter, if desired.
8. Press mixture firmly into the baking dish. (Mixture will be sticky.)
9. Bake for 20-25 minutes or until the top is lightly browned. Remove from oven & press top down with a spatula or your hands to remove puffiness.
10. Cool in the pan on a cooling rack, then transfer the dish to the refrigerator to cool completely.


NOTE: Bars do not hold together well if you try to cut them before cooling.

Cut into 28 bars and wrap individually in plastic, parchment, or waxed paper, if desired. Store in the refrigerator for a grab-and-go snack.

Cut and wrap bars individually for easy grab and go!

 

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