Tag Archives: protein bars

Garbanzo Power Bars

After posting  Almond Chocolate and Sweet Potato Power Bars nearly three months ago, my quest has continued for a tasty, protein-packed, real-food bar that could stand in for breakfast — or any meal in a pinch.  There have been a few out-in-out failures, a few good tries, and finally this morning, a true success. These were fruity, spicy, mild, but tasty, and able to stand up to a grand-and-go situation.

Remembering a vegan brownie recipe that I had made a few years ago, and remembering that beans are a whopping source of protein, but that Garbanzo beans are milder with a sturdier texture, I took a crack at a Garbanzo-bean-based bar.  The key: lots and lots of pulsing in the food processor and a hefty dose of spices to cover up any suspicion of eating a bean bar.  By 10 a.m., we had some tasty little squares that were substantial, just over 200 calories each, and 6.1 grams of protein per bar.

Ingredients

  •  14 1/2 oz. can of Garbanzo bean
  • 1/2 cup raw sugar
  • 1/3 cup raisins
  • 1/2 banana
  • 1/2 cup walnuts
  • 1 Tbsp. canola oil
  • 1/2 cup old fashioned oats
  • 1 Tbsp. ground flax
  • 2 tsp. cinnamon
  • 1 tsp. ground nutmeg

Directions

  • Preheat oven to 350.
  • Open Garbanzo beans into a colander and rinse very thoroughly. Add to a food processor along with raw sugar, raisins and 1/2 banana and process thoroughly. Add remaining ingredients and process until all ingredients are completely pulverized.
  • Spray 8″ x 8″ pan with non-stick cooking spray.  Spread the very thick batter evenly in pan. Bake at 350 for 35 minute. Allow to cool for at least 10 minutes before cutting into 9 squares.

 

 

 

Almond Chocolate and Sweet Potato Power Bars

I’ve been on a mission for some time to come up with my own power bar recipe. The goal: not too sweet; not the texture of sawdust; substantial enough to hold its own on a road trip; packed with protein and nutrition; and most importantly, ingredients that I’m familiar with (unlike the individually packaged protein bars that are touted as health food but consist of a lot of mysterious stuff).

The following recipe is a big step in the right direction. It was sparked by a recipe for sweet potato brownies that I happened upon on the  deliciouslyella blog and decided to take in another direction. Chances are these won’t around here until Anna leaves on her backpacking trip in three days, so I’ll need to make more. A lot of other ideas were sparked in the process of making these, so that’s good. What’s also good is that I was turned on to a website for calculating protein, calories, carbs, etc., .so I know definitively that one of these is good for 6.5 grams of protein, 229 calories, 15.6 grams of sugar and 6 grams of fiber.

Ingredients

  • 1 medium sweet potato
  • 1 cup raisins
  • 1 cup raw almonds
  • 3 Tbsp. ground flax
  • 6 Tbsp. water
  • 1 cup uncooked, old fashioned oats
  • 1/4 cup cocoa
  • 1 tsp. cinnamon
  • 2 Tbsp agave nectar
  • 1/2 tsp. salt

Directions

  • Preheat oven to 350.
  • Boil water in a medium saucepan. Peel sweet potato, cut into cubes, and add to the water. Cook for 15 minutes until sweet potatoes are very soft.
  • While sweet potatoes are cooking, measure 3 Tbsp of ground flax and in a small bowl and add 6 Tbsp. water. Set aside.
  • Using a coffee grinder, grind raw almonds to a fine consistency. Pour into a large bowl along with oats, cocoa, salt, agave nectar and cinnamon.
  • Pour 1 Tbsp. of the cooking water from the sweet potatoes into a 1 cup measure of raisins. Pour raisins into a food processor. Once sweet potatoes are thoroughly cooked, measure 3/4 cup of cooked potatoes and add to the food processor along with the raisins. Process for a few minutes until raisins are completely blended into the sweet potatoes.
  • Combine wet and dry ingredients, along with ground flax.
  • Mix thoroughly and pour batter into an 8 x 8 pan that has been coated with non-stick spray.
  • Cook for 20 minutes.
  • Allow to sit for at least a half hour and preferably overnight before cutting into 9 squares.