Delicious Wheat-Free Granola Protein Bars – Batch #1

Posted on Thursday, March 22nd, 2012 at 3:59 am

 

It’s been a while since I’ve shared a healthy recipe, so I decided to spend some time in my kitchen concocting a healthy snack that is easy to make, quick to eat, and nutritious all at the same time.

Since more and more people are discovering intolerances to wheat, I decided to make wheat-free granola bars, using walnut & almond meal instead of flour.  I also want these bars to be suitable post-workout recovery snacks or on-the-go breakfast bites, so I made sure that the ingredients have the right amounts of protein, starchy carbs, simple carbs, and healthy fats.

The best thing about this recipe is its versatility so there’s no need to have exact measurements and you can make simple substitutions depending on your fitness goal.

This was my first attempt.  My family, friends, and kids enjoyed them, but I might try adding 1 or 2 bananas or even natural stevia (a natural sweetener) to my next batch to add a bit more sweetness.  However, this will slightly increase the amount of sugar, so depending on your goal, you be the judge.

When to Eat Them

  • If your goal is to lose weight, eat these bars after your strength training workout and preferably within 45 minutes.
  • If you want to gain weight or add muscle mass, feel free to eat them throughout the day.
  • If your aim is to improve overall health and you don’t have insulin sensitivities (i.e. you tolerate and process carbs well), then these can be eaten as mid-morning or mid-afternoon snacks.  Just keep your portions in check and your goals in mind.

Here are the nutrition facts:

Servings:  22 pieces  Serving size: 56 grams (about 10 x 2.5 cm bar)

Amounts Per Serving:

Calories: 192 Cals, Fat: 14.4 g, Saturated fat: 6 g*, Carbs: 12.5 g, Fiber: 3.8 g, Sugar: 1.3 g, Protein: 5.7g

*Note:  Although the advice has been to avoid saturated fats, not all saturated fats are created equal.  The fats found in these granola bars are healthy sources of fat.  You can read more about saturated fats in a previous Quick Tip article here.

Ingredients Substitutions
1 C almonds, raw  
1 C walnuts, raw Use whatever nuts you prefer
½ C flax seeds, crushed  
50 g date paste Use 1-2 bananas or natural stevia
 2 C coconut milk Use almond milk or regular milk
 2 whole eggs, organic free range For more protein, add more egg whites
 3 C oats  
 ½ C fresh shredded coconut, unsweetened  
 ½ C sunflower seeds Use sesame seeds or your preference
 ½ C raisins, dried Use cranberries, cherries, apricots, etc.
 2 tsp cinnamon powder  

Directions:

1.  Preheat oven to 175 degrees Celcius and prepare a 20 x 23cm pan with parchment paper.  I have an electric oven and set the dial to cook on top and bottom.

2.  In a food processor, add the nuts and flax seeds and chop until they form a fine powder.

3.  Add the date paste, coconut milk and eggs, and mix all together.

4.  In a large mixing bowl, combine the oats, shredded coconut, sunflower seeds, raisins, and cinnamon powder.  Add the nut mixture and mix well.

**Note:  I forgot to add the eggs with the nut mixture, so I added it here instead. No harm done. :)

5.  Line a baking pan with parchment paper and spread mixture evenly.  I like to wet my hands and pat it down to achieve a smooth surface.

6.  Place baking pan on middle rack in oven and cook for about 45 minutes or until top has browned and center is cooked.

7.  Allow the granola to cool before cutting.  I find they taste better once they have cooled completely.  Store in the fridge.  They also freeze very well if you decide to make a large batch.

 

Bon appétit! Let me know how they turn out and what substitutions or changes you would make!

 

Delicious Wheat-Free Granola Protein Bars – Batch #1
Serves 22
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Prep Time
5 min
Cook Time
45 min
Total Time
50 min
Prep Time
5 min
Cook Time
45 min
Total Time
50 min
Ingredients
  1. 1 C almonds, raw
  2. 1 C walnuts, raw (or your preference)
  3. ½ C flax seeds, crushed
  4. 50 g date paste (or 1-2 bananas or natural stevia)
  5. 2 C coconut milk (or use almond milk or regular milk)
  6. 2 whole eggs, organic free range
  7. 3 C oats
  8. ½ C fresh shredded coconut, unsweetened
  9. ½ C sunflower seeds (or your preference)
  10. ½ C raisins, dried (or cranberries, cherries, apricots, etc.)
  11. 2 tsp cinnamon powder
Instructions
  1. Preheat oven to 175 degrees Celsius and prepare a 20 x 23cm pan with parchment paper. I have an electric oven and set the dial to cook on top and bottom.
  2. In a food processor, add the nuts and flax seeds and chop until they form a fine powder.
  3. Add the date paste, coconut milk and eggs, and mix all together.
  4. In a large mixing bowl, combine the oats, shredded coconut, sunflower seeds, raisins, and cinnamon powder. Add the nut mixture and mix well.
  5. Line a baking pan with parchment paper and spread mixture evenly. I like to wet my hands and pat it down to achieve a smooth surface.
  6. Place baking pan on middle rack in oven and cook for about 45 minutes or until top has browned and center is cooked.
  7. Allow the granola to cool before cutting. I find they taste better once they have cooled completely.
  8. Store in the fridge. They also freeze very well if you decide to make a large batch.
Notes
  1. Although the advice has been to avoid saturated fats, not all saturated fats are created equal. The fats found in these granola bars are healthy sources of fat.
BernaciseMe | Personal Training Dubai | Nutrition | Focal Upright Furniture UAE http://bernaciseme.com/
 

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