Apricot Hazelnut Energy Bars
500 grams dried apricots
2 cups boiling water
1 cup pitted dates
1 1/2 cups rolled oats, toasted if desired
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 cup hazelnuts, roasted if desired
In a medium-sized bowl, pour the water over the apricots and allow to soak and soften for at least eight hours.
Line a 9x9 inch square baking pan with parchment paper.
In a food processor, purée the apricots and water with the dates until smooth. Transfer to a medium saucepan and boil over medium heat for about ten minutes, stirring often, until dry and very thick.
Add oats, salt, and spices and cook for about ten minutes more, until it becomes a stiff, solid mass. Fold in hazelnuts.
Spread in prepared pan and allow to cool.
These are easy, no-bake energy bars with plenty of flavor and texture and lots of nutrition.
The fruit and nuts may be varied as desired, and a cup of chopped chocolate may be added along with the hazelnuts.
These bars can be stored in an airtight container at room temperature for up to one month.
Makes about sixteen bars.
Who needs fancy, expensive protein powder to make a good protein drink? Personally I think these protein powders are not the best option - they are quite pricey, not always that tasty, and there are certainly enough ways to get sufficient protein from real foods. Here is a quick idea I came up with when I was feeling an energy low - this is just a starting point for a great drink and can certainly yield endless flavor possibilities. A protein drink like this is just as easy and quick to whip up as a cup of coffee or hot chocolate - so next time you are in need of a pick me up - try this.
You will need: skim milk powder (a cheaper, more versatile alternative to protein powders), unsweetened cocoa powder, nut butter. How much: a spoonful or a plash of each. Water or non-dairy milk, to fill the cup. Maple syrup or honey, vanilla or almond extract, to taste.
Mix all together in a cup and enjoy immediately. Be sure to use a very cold beverage for a refreshing drink.
This is actually the first protein bar recipe I tried, and the one that received the best reviews. It was also probably the easiest, though they are all fairly similar, and definitely the most chocolaty. I am not going to give away the recipe for this one - it is just too yummy and deceptive, and if I reveal the ingredients, I may not have so many willing tasters anymore, and my baking may not be trusted again. (Hint, the ingredients are high protein, see High Protein Ingredients at the link here).
I will go through the procedure of this recipe, but I won't give away the details of the actual recipe. Basically it is a recipe I created myself where I combined some high protein ingredients, some healthy grains, some healthy sweeteners, and a good dose of cocoa powder and chocolate chips. To give them a little extra presentation and flavor, I drizzled a little melted chocolate over them after baking as well.
The result? A fudgey, dense, and oh-so chocolaty brownie-like bar. Yes, the texture is not as light and fluffy as a brownie, but it basically seems like a healthy brownie. I was told it tasted just like a Vector bar, but I've never had one so I cannot confirm that, nor am I sure if that is a good thing or not. The bars were gobbled up while still warm - so they were a little messy, but finger-licking good. And I assure you, they are indeed a healthy, high-protein bar that id great on the go (though perhaps a tad rich for breakfast).
To check out other high protein recipe ideas, follow these links: High Protein Bar Cookies and Deceptive Deep Dish Cookie Pie.
This is not exactly another protein bar recipe, but I am sure it could modified into one. However, this is a high-protein, chocolaty and delicious version of a deep dish chocolate chip cookie pie, thanks to the addition of beans and oats. I know right, a healthy deep dish chocolate chip cookie pie? Isn't that an oxymoron? Not in this case; not only is this pie healthy and delicious, it also happens to be vegan and gluten free.
Deceptive Deep Dish Cookie Pie
1 can white beans
1 cup quick oats (gluten free if needed)
1 1/2 cups packed brown sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup unsweetened applesauce
3 Tablespoons oil
2 teaspoons vanilla extract
1 cup semi-sweet chocolate chips
Preheat oven to 350◦F. Grease a 9-inch round springform pan.
Blend all ingredients except for the chocolate chips in a food processor until really smooth. Stir in the chocolate chips by hand. Pour into prepared pan. Bake for 35-45 minutes, until just set. You may want to cover the top with foil if it becomes too brown. Delicious hot or cooled - just try to let it sit ten minutes so it cuts neater (I so did not do this - hypocrite, I know).
I made this recipe exactly according to the original for my first trial, as I was a little nervous as to how it would turn out or how others would perceive it. In other words, I didn't want it to taste 'healthy'. My mother wasn't a huge fan - she didn't care for the texture, but she saw what I put in it. I think I should have processed it a bit longer, but I didn't want to liquefy it (been there, done that) so I held off. Next time I may process just the beans alone for a bit first. My father enjoyed it and didn't know what was in it, but agreed the texture was slightly off, you can't really taste the beans and the yummy amount of chocolate chips helped mask it.
Now that I know it works well, next time if I was making this recipe for myself or turning it into a protein bar I would make some changes to make it even healthier. The original recipes is from my favorite healthy dessert blog: http://chocolatecoveredkatie.com/.
- I would use old-fashioned oats instead of instant since they are ground in the recipe anyway.
- I would decrease the amount of sugar, and use dates instead. Some have had success with using stevia, but I don't have experience with that ingredient, and the effects of it are not well known.
- I would increase the applesauce and decrease the oil.
- I would use dark chocolate chips or chunks.
- I may add some flax or wheat germ for more flavor and nutrition.
- I think I may have overbaked it a tad - it did still remain gooey and yummy, which isn't a concern considering there is no egg in it. But it was a little dark - covering it with foil may help.
This is one of the protein bar trials I have completed. I would classify this one as a "healthier" tasting version - all of my trials are healthy and high protein, but these certainly have a healthy appearance and taste. Some people go for that and prefer that, I being one of them. However, if you are trying to "fool" your consumers, this recipe won't do. This is an extremely good bar for active, on the go consumers, as the bars are sturdy, easy to eat, and hold up well. They can be kept on the counter, refrigerated, or frozen. They are chewy and provide a great quick of energy in a small amount. And they are tasty - natural sweetener, applesauce, and dates add flavor, where coconut, seeds, and oats add texture. Feel free to add more dates if you wish!
High Protein Bar Cookies
1 cup rolled oats
1 cup white whole wheat flour
1/2 cup unsweetened shredded coconut
1/4 cup sunflower seeds
1/4 cup hemp seeds
1 teaspoon cinnamon
1 egg or flax egg replacement for vegans (1 Tablespoon flax mixed with 1 Tablespoon water) I used flax
1/3 cup applesauce
1/4 cup molasses or maple syrup
3 Tablespoons flax oil
2 Tablespoons water
1 teaspoon vanilla extract
handful large dates, chopped
Preheat oven to 350°F. Grease an 8x8 inch square pan with oil.
In a large bowl, mix all the dry ingredients.
In a separate small bowl, mix all the wet ingredients
Add to dry ingredients, mix well. Fold in dates. Spread batter in prepared pan. Bake for about 25 minutes. Great warm or chilled. Cut into squares and package individually for convenience, freeze for prolonged storage.
Just as some ideas and brainstorming to go along with yesterday's post, here are some high-protein ingredients, especially some that are appropriate for bar recipes.
GRAINS: oats, quinoa, flax, hemp, chia.
MEAT ALTERNATIVES: seeds, beans, lentils, nuts and nut butters (if possible) or nut-substitute butters (soy butter and seed butters), coconut, tofu.
OTHERS: eggs, Greek yogurt, protein powder, skim milk powder, nutritional yeast, textured vegetable protein.
Surprisingly, all of these ingredients are possibilities for use in protein bars. Tofu, Greek yogurt, and eggs may be less common, but still great, although eggs and yogurt are not suitable for vegan protein bars. Beans are surprisingly easy and sneaky to use, and certainly add a lot of fiber and protein. I am also going to avoid protein powders, as they can be pricey and I prefer to obtain nutrients from natural food sources, however skim milk powder, TVP, and flax are all great substitutes if you come across a recipe calling for a powder.
Other common ingredients in protein bar recipes include whole grains (wheat, spelt, bran, wheat germ), natural sweeteners (honey, agave, molasses, maple syrup), fruit purées (applesauce, banana, pumpkin), dried fruit (dates, raisins, cherries, apricots), and chocolate options (cocoa, dark chocolate chips, chocolate protein powder).
Mix and match and create a custom made protein bar!
Recently I was asked by a school cafeteria to develop an ideal protein bar recipe. The cafeteria is looking to start selling some nut-free protein bars to students. So they would like a recipe that they can make themselves in the cafeteria and package and sell. The only criteria I was given was that the bars had to be nut-free and high in protein. However, taken into consideration the establishment, I am also going to ensure the recipe is quick, easy, relatively low cost, appropriate to eat on the go, and of course, tasty. Coming from a high school, tasty usually does not mean flax lentil prune bars. It often means something more like triple chocolate brownies.
So I have been doing some trials lately. Doing some research, determining high protein ingredients, creating recipes, making them, testing them, and giving them to others for feedback. I will share the trials and results as I make them, I have completed two already. I'll be sure to share my successes and comments soon!
