Archive | Breakfast

Basic Energy Bars

Preparation time: 15 minutes making/17 to 20 minutes baking

This is another type of “power bar;” filled with fruits and nuts, it is less of a protein bar and more of a carbohydrate energy booster. These are a wonderful (and healthy) substitute for athletes and desk jockeys alike in need of a mid-afternoon pick-me-up.

Like our Basic Protein Bar recipe, these allow for infinite flavor combinations! Think of these as a healthy version of Rice Crispy Bars.

A note about corn and brown rice syrups. I know many folks have an automatic aversion to them, but organic versions used in moderation can be a safe part of your diet. In this recipe it cannot, unfortunately, be substituted with other syrups (like sorghum, maple or agave). This is due to the molecular structure of the sugars in corn/brown rice syrup; they chain up nicely and act as “glue” for the rest of the ingredients. Other sweet syrups don’t have this quality. If you think “I’m going to try it anyways,” rest assured, I thought the same thing. When I tested this recipe with both maple syrup and then sorghum syrup I ended up with mounds of goo. Tasty mounds of Read More

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Baked Pumpkin Pie Protein Bars

Preparation time: 15 minutes making/25 to 30 minutes baking

Those who can’t get enough of pumpkin during the holiday season will savor these. These bars are a nice alternative to the “dessert-type” protein bars.

Tools: 8-inch square baking pan, parchment paper

1 cup rolled oats

1 ¼ cup (one 15oz can) pumpkin puree

1 cup rice protein powder

¼ cup maple syrup

½ cup plain, greek-style yogurt (or soy yogurt)

2 large eggs

1 Tablespoon pumpkin pie spice

2 teaspoons vanilla extract

1 teaspoon baking powder

¼ teaspoon salt

Optional: cranberries, orange zest, pecans, cocoa nibs/mini chocolate chips

Makes 10 bars. Nutritional info: Calories: 130, Fiber: 3 grams, Sugars: 7 grams, Protein: 12 grams. (Note that this is a guide; there can be small variance depending on ingredient choices.)

Preheat oven to 350 degrees

1. Line pan with parchment paper.

2. Place oats into food processor and pulse into a fine powder.

3. Add remaining ingredients and process until completely blended.

4. Spread batter evenly into prepared pan. Sprinkle with pecans and cocoa nibs (if desired).

5. Bake for 25 to 30 minutes, until edges begin to brown and toothpick inserted into center of pan comes out clean. Read More

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Basic Fruit Protein Bars

Preparation time: 15 minutes making, 30 minutes chilling

1 cup dried fruit
1/2 cup warm water
1 1/2 cups cereal bran (oats, rye, millet, spelt, quinoa)
1 cup rice protein powder
3 Tablespoons low-fat milk (or unsweetened almond milk)
1 Tablespoon finely grated orange or lemon zest.

OPTIONAL:
½ cup chopped nuts
¼ to ½ teaspoon spice (or spice mixture)
¼ cup cocoa nibs or mini chocolate chips (for those who want a bit of sweetness!)

Makes six bars. Nutritional info: Calories: 250, Fiber: 40 grams, Sugars: 23 grams, Protein: 16 grams. (Note that this is a guide; there can be small variance depending on ingredient choices.)

Tools: 9 x 5 loaf pan, food processor with chopping blade, parchment paper
Raw, Gluten Free (depending on ingredient choice), Vegan (if Almond Milk is used).

  1.  Line loaf pan with parchment paper.
  2.  Soften chosen fruits in warm water for 5 minutes (save the liquid).
  3.  Place cereal grain into food processor and pulse until a “bran” consistency (not quite powder, but not big chunks).
  4.  Add in all other ingredients. Pulse until combined and sticks together (if too dry, add a bit of the saved soaking juice).
  5.  Transfer mixture to prepared loaf pan. Place
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