Vegan, Gluten free, Dairy free
Do you get confused by the ingredients listed in store bought protein bars? Why not make this easy, homemade protein bar instead! This recipe uses chickpea flour, which is both very high in fiber and protein, along with trail mix ingredients that will give you the energy you need to make it through the mid-day slump, a long hike or running after the kids.
Makes 8 large bars, or 16 snack sized squares.
- 1/3 cup chickpea flour
- 1/4 cup sprouted rice protein powder
- 1/3 cup quinoa flakes
- 3 tablespoon ground flaxseed
- 1/4 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon Himalayan rock salt
- 1 1/2 cup toasted walnuts, chopped
- 1/2 cup dried cranberries
- 1/2 cup dried apricots, cut into small pieces
- 1/2 cup medjool dates, pitted, and cut into small pieces
- 1/2 apple, diced [any kind will do the trick]
- 1/2 cup prunes
- 1/4 cup maple syrup or brown rice syrup
- Preheat oven to 350F. Line an 8×8 pan with parchment paper across both sides for easy lifting. Then, line a baking sheet with parchment or a silicon baking mat.
- Spread chopped walnuts evenly on baking sheet and toast in the oven for 8-10 minutes. Remove from oven and set aside.
- Meanwhile, cook up the binding goodness! Add the apple and prunes to a small saucepan, cover with water and bring to a simmer. Allow to cook for 5 minutes. Drain and puree with maple syrup in a food processor or blender until smooth. Set aside.
- In a large bowl, whisk together chickpea flour, protein powder, quinoa flakes, flaxseed, baking soda, cinnamon, and salt. Stir in the walnuts and dried fruit. Make sure the nuts and dried fruit are completely coated with the flour mixture.
- Add the fruit puree mixture to the fruit and nut mixture and mix well. Spread into the 8×8 prepared pan, pressing with your fingers to even it out. Make the bars as flat as possible by using a pastry roller to roll the bars even flatter. If you don’t have a pastry roller, use a small medicine bottle to roll with!
- Bake for 30-35 minutes at 325F or until golden.
- Remove from the pan and allow to cool for 20 minutes before cutting with a sharp knife.
Make it this way
If you don’t have chickpea flour on hand, you can substitute it with a combination of brown and white rice flour.
Instead of sprouted rice protein powder, you could use any kind of protein powder – try hemp, rice or whey protein. The protein powder does significantly contribute to the flavour of the bars, so use an unflavoured protein powder if you don’t like the taste of flavoured protein powders. You can also substitute the protein powder with extra quinoa flakes if you prefer.
Get the Goods
|Chickpea flour||Fiber, protein, folate||High cholesterol, diabetes, pregnancy (prevention of birth defects)|
|Spouted rice protein powder||Protein||Easy to digest, hypoallergenic, blood sugar control|
|Quinoa flakes||Fiber, calcium, magnesium||Heart health, high cholesterol|
|Ground flax seed||Fiber, omega 3||Bowel regularity, appetite control, skin problems, heart disease|
|Cinnamon (Celyon)||Essential oils, fiber, calcium||Diabetes, blood sugar control, poor digestion|
|Prunes||Fiber, phenols, vitamin C||Constipation, immunity, supports healthy gut bacteria|
|Apples||Pectin, polyphenols, vitamin C||Insulin resistance, high cholesterol, asthma|
|Walnuts||Omega 3, vitamin E, magnesium||Heart health, high cholesterol, diabetes|
Try it with
Try a snack sized bar with your morning smoothie and you’ll have lots of energy all the way to lunchtime. Eat a snack sized bar for dessert and the carbohydrates will increase your serotonin levels so you can have a better sleep.