Many of you know that I have been scrambling to create a healthful snack bar for more than a week. To date none have excited the D-Man, and that is the goal. I have spent hours in my kitchen (a.k.a. the lab) searching for protein bar nirvana. Yesterday I determined that nirvana did not exist, I felt defeated. I have a limited number of ingredients which I can use, and even the red hawk perched in the tree outside my kitchen window seemed to be mocking me. I gave up for the day but was determined that I would create a protein bar without grains, legumes, refined sugars, casein, and fruit.
Today is a new day, and it is supposed to be hot…almost 90 degrees on the mountain! High altitude baking when it’s hot and humid doesn’t work well, so I got started early. I came up with this recipe in my half state of sleep at 3:00am. The goal: create something that tastes good and can be thrown into a backpack or purse without melting or crumbling. The snack bar needs to be high in protein, good fats, fiber and satisfying for a 7 year old child.
I pulled out the handy dandy Kitchen Aid and threw the following ingredients into the bowl:
½ Cup Melted Coconut Oil,
½ Cup Coconut Flour (I didn’t bother to sift the flour)
¾ Cup Dried Unsweetened Organic Coconut (Shredded)
3 Large Pastured Eggs
½ Cup Chia or Flax Seed (I used ground Chia Seeds)
4 TBS Sweetener (Maple Syrup, Honey, Yacon, or Agave Nectar
1/8 teaspoon Sea Salt
½ Cup Thinly Sliced Almonds
Preheat oven to 375 degrees.
Grease a baking sheet with coconut oil.
Mix all ingredients together until well combined.
Scoop mixture and form into a bar shape by patting the dough with your fingers.
Bake for 12 minutes and move to a cooling rack after setting for a few minutes.
This recipe made 12 bars approximately 3 x 1.5 x 1 inch.
Please note, this bar is not sweet so for those of you with a sweet tooth this would not be an appropriate snack. I can assure you that these bars are incredibly healthy and the D-Man gave them a thumbs up. Maybe not Nirvana, but I’m not complaining. I believe that this recipe will be very forgiving, so be creative and add nuts, seeds, dried fruit, cocoa powder, etc.