Monday, September 18, 2017

Recipe: Apple Cinnamon Fiber Bar

✔️Dairy-free ✔️Egg-free ✔️Gluten-free ✔️ Nut-free
✔️ Refined Sugar-free ✔️ Soy-free ✔️ Sugar-free
✔️ Vegan ✔️ Vegetarian

What do you put in your packed lunches? If you're struggling for ideas,
then try these nutritious fiber bars!
They're much healthier than store bought fiber bars or granola bars. These apple cinnamon fiber bars are delicious, full of nutrients and each serving has 5 grams of both protein and fiber. Eat them for breakfast, add them to your lunch, enjoy as a snack or as dessert.
Apple Cinnamon Fiber Bar
Prep Time: 30mins
Makes 10 bars
  • 3/4 cup quinoa flakes
  • 3/4 cup sorghum flour
  • 1/4 cup brown rice flour
  • 3 tablespoon ground flax seed
  • 3 tablespoon hemp seeds
  • 1/2 teaspoon Baking soda
  • 1/4 teaspoon salt
  • 2 apple, diced
  • 1/2 cup apple juice
  • 1 tablespoon lemon juice
  • 1 teaspoon cinnamon
  • 8 medjool dates, pitted and diced
  • 1/4 cup coconut oil, melted
  • 2 tablespoon apple butter or 1 tablespoon apple sauce
  • 3 tablespoon sunflower seed butter
  • 1 teaspoon pure vanilla extract
Make it this way: If you don't have quinoa flakes on hand, you can substitute them with gluten-free quick cooking oats. Pulse the oats a few times in a food processor to make them closer to the consistency of quinoa flakes – just don't over do it!
Try it with: Try this bar broken up into your favourite yogurt for a tasty breakfast or pair it with a salad to make a well rounded lunch.

1. Preheat oven to 350F and line a cookie sheet with parchment paper or a silicon baking mat.

2. Add diced apples, apple juice, lemon juice, and cinnamon to a small sauce pan. Cover and cook
on medium-low heat for 5-10 minutes. Set aside to cool.

3. Meanwhile, combine quinoa flakes, sorghum flour, rice flour, flax seed, hemp seeds, baking soda, and salt in a large bowl. Whisk until combined.

4. In a blender or food processor, process half of the apple mixture (reserve the other half) with dates, coconut oil, apple butter, sunflower seed butter and vanilla extract.

5. Add processed mixture and reserved apples to the large flour bowl, and mix until combined.

6. Get your hands dirty! Scoop 1/4 cup of mix at a time into your hand and shape into small bars – about 1 inch in width and 2-3 inches in length.

7. Place on prepared cookie sheet and bake for 30-35 minutes or until golden.

Quinoa flakesFiber, calcium, magnesiumHeart health, high cholesterol
Sorghum flourMagnesium, iron, fiberGluten-free diets, celiac
Brown Rice FlourProtein, fiber, B vitaminsHeart disease, diabetes, obesity
Ground flax seedFiber, omega 3Bowel regularity, appetite control, skin problems, heart disease
Hemp seedsOmega 3+6, protein, fiberHigh cholesterol, heart health, diabetes
Cinnamon (Celyon)Essential oils, fiber, calciumDiabetes, blood sugar control, poor digestion
ApplesPectin, polyphenols, vitamin CInsulin resistance, high cholesterol, asthma
Coconut OilMedium chain fatty acidsDiabetes, Alzheimer's, obesity, immune support
DatesFiber, beta-d-glucan, potassiumHigh cholesterol, bowel regularity

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