Rock Your World Snack Bars

Rock Your World Snack Bars

grating carrots.jpg

I’ve been tinkering around with recipe ideas to make the perfect snack bar. Hubby calls it “experimenting in the kitchen!” 

I define a perfect snack bar as: nutrient-dense, sugar-free but on the sweet side, oil-free, gluten free, guilt-free, tasty, satisfying, inexpensive and easy to make. I’m not asking for much, am I? 

Here’s the latest version, which I absolutely love! Applesauce takes the place of oil; chia seeds take the place of eggs and provide an extra fiber boost. The natural sweetness of carrots, pineapple and dates or raisins eliminates the need for added sugar. All the ingredients are plant-based. 

Paired with a cheese stick or plain yogurt, a single 241-calorie bar makes a nice breakfast, mid-day snack or light lunch. My favorite way to eat them is slightly warm topped with feta cheese. Yum!

Rock Your World Energy Bars

Oven: 350F degrees
Makes 16 bars
Preparation time: about 20 minutes

Small bowls, clockwise, starting at the top left: chia seed "slurry"; applesauce (the peel gives it the red color); spices; raisins and walnuts; shredded carrots; pineapple. Large bowl: almond and oat flours; rolled oats. 

Small bowls, clockwise, starting at the top left: chia seed "slurry"; applesauce (the peel gives it the red color); spices; raisins and walnuts; shredded carrots; pineapple. Large bowl: almond and oat flours; rolled oats. 

Mix in a large bowl:

  • 1 cup almond flour 
  • 1 cup oat flour
  • 1 cup rolled oats
  • 1 cup chopped walnuts
  • 1 cup raisins or chopped dates (dates make a sweeter bar)
  • 1 cup unsweetened flaked coconut
  • 1 tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ginger
  • 1 tsp baking soda
  • 1/2 tsp salt

Mix in a separate bowl:

  • 6 tbsp chia seeds + 9 tbsp water (see *Chia seeds)
  • 2 cups grated carrots
  • 1/2 cup applesauce (see **Apples)
  • 1 cup crushed pineapple, drained
  • 1 tsp vanilla

* Chia seeds. There are a lot of options for using chia seeds to replace eggs. The option I like is to put the unground seeds and water in a blender and mix on high speed until it becomes a nice slurry.

Make your own applesauce by steaming an unpeeled apple and grinding a blender.

Make your own applesauce by steaming an unpeeled apple and grinding a blender.

** Apples. You can use commercial applesauce, but it’s easy enough to make your own, and you get the extra fiber from the peel. Using just enough water to cover the bottom of the pan, simmer a chopped apple until the apple is soft. Blend or mash to make a smooth sauce.

You can sample the eggless dough and adjust spices to meet your own taste.

You can sample the eggless dough and adjust spices to meet your own taste.

Add the wet ingredients to the dry ingredients and work the batter until everything is mixed and all the dry ingredients are moist. The batter will be thick. Form 1/4-cup patties on a baking sheet covered with parchment or waxed paper. Bake at 350 degrees for 15 minutes.

1/4-cup portions makes 16 bars.   

1/4-cup portions makes 16 bars.

 

Remove from oven and slide the parchment paper off the baking sheet. Let cool for 10-15 minutes. Use a spatula to remove the cookies from the parchment paper onto a cooling rack. Let sit for another hour or two.

Store in the refrigerator for a few days. For longer periods, freeze using your favorite technique for baked goods. I like to wrap them individually in waxed paper, then pack several into freezer containers, ready to grab and go.

Yummy! Just one of these nutrient-dense bars will make a light meal or a satisfying snack. 

Yummy! Just one of these nutrient-dense bars will make a light meal or a satisfying snack. 

I'm not a nutritionist, but it's easy to look up the nutritional values of foods in the USDS Food Composition Database. Here are the calories, macronutrients and fiber per bar (1/16 of the recipe): 

  • Calories: 254
  • Carbohydrates: 29g  (45%)
  • Fats: 13g (44%)
  • Proteins: 7g (11%)
  • Fiber: 6g

These numbers compare favorably with many of the off-the-shelf bars, but without any artificial anything and a lot less expensive. Try them yourself and you'll see why I call them Rock Your World Snack Bars! 

Peace.

March into Fitness!

March into Fitness!

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