January 2024 Recipes

Apricot/Pecan/Coconut Bar – Using “Ultimate” Formula (Makes 12 Bars)

Ingredients (and an example shown in the photo above):

• • 15 oz. can of beans or 1-1/2 cups cooked beans (rinsed and drained) – we used navy beans.

• • 1-1/2 cups of oats (rolled or instant) – we used rolled oats.

• • 1 cup dry base ingredient – we used 1/2 cup pea protein powder and 1/2 cup buckwheat flour. 

• • 1 cup stir-ins – we used 1/3 cup dried apricots, 1/3 cup chopped pecans, 1/3 cup coconut flakes.

• • 1/2 cup binder – we used pumpkin puree.

• • 1/4 cup sweetener – we omitted this and doubled the amount of the next ingredient. 

• • 1/4 cup soft (sweet) fruit – we used chopped dates.

• • 1/4 teaspoon sea salt – which we used.

• • Optional: 1 teaspoon of extract – we used vanilla extract.

• • Optional: 1 teaspoon of dry spice – we used 1/2 teaspoon ground nutmeg and 1/2 teaspoon ground ginger. 

Directions:

• • In a food processor or blender, combine all of the wet ingredients.

• • Add the oats and dry base ingredients and pulse (just to combine).  

• • Add stir-ins and pulse again (just to combine).
    • • If the consistency seems spreadable, you’re good.  

• • If it’s too dry, add 1/4 cup of water.

• • If it’s too runny, add an additional 1/4 cup of the dry base ingredient.

• • Line a 9×13 pan with parchment paper and then spread mixture into pan.

• • Bake at 350 degrees for 15-18 minutes.

Note: You’ll have the most success if you use unsalted, unsweetened versions of the ingredients, and control the sweetness and saltiness through the sweetener and added salt.

Recipe comes from – https://www.nomeatathlete.com/homemade-energy-bar-recipe/

Carob Bars and Bites (Makes 16 Servings)

Ingredients:

• • 2 cup dates*

• • 1 cup nuts (walnuts, almonds, pistachios, etc.) and/or large seeds (sunflower, pumpkin, etc.) 

• • ½ cup small seeds (hempseed, chia, sesame and/or coarsely ground flaxseed)

• •  ½ cup oats (rolled or quick)

• • 1/4 cup carob powder**

• • 2 teaspoons vanilla extract

• • 1/4 teaspoon salt

• • 1/4 cup water (adjust as needed)

Directions:

1. 1. Put all ingredients in a food processor.
   2. Pulse until everything is mostly broken down (still with some bigger chunks, not pulverized). It should hold together nicely if you squeeze some of the mixture between your fingertips.

To make bars: line a 9 x 9 pan with parchment paper and compact the mixture into the pan firmly.  

• • This is an important step!  If you don’t press down the mixture well enough, the bars will turn out crumbly.

• • Put the pan in the refrigerator for 30 minutes to allow it to firm up before slicing it into bars.

To make bites: roll the mixture into small bite-size bites (slightly smaller than a donut hole) and put the bites on a plate in a single layer so they can “set.”

• • Put the plate in the refrigerator for 30 minutes to allow the bites to firm up.

• • Once they are set, they can be gently stacked and stored in airtight container in the refrigerator.

Notes:

* If your dates are dry (not soft to the touch), soak the dates for 30 minutes (and thoroughly drain off the water) prior to making this recipe. 

** One can buy carob powder at a natural food store or online.  I prefer to use medium roasted carob powder.

*** These bars/bites freeze really well!

Recipe adapted from: https://www.kindearth.net/carob-cosmos-bars-with-hemp-no-bake-vegan-gluten-free-no-refined-sugar/

Trail Mix Bars (Makes 16 Bars)

Ingredients:

• • 2 1/2 cup mixed nuts & seeds trail mix (whatever combination you like) 

• • 1 1/2 cups rolled oats (not instant)

• • 1  1/2 cup chopped dried fruit (apples, apricots, cranberries,  dates, raisins, figs, etc.) 

• • 1/2 cup flour (oat flour or other flour of choice)

• • 1/4 cup ground flax seed 

• • ½ – 2/3 cup unsweetened apple sauce (or 3 thoroughly mashed bananas)

• • 1 cup nut or seed butter (peanut, almond, sunflower, etc.) 

Directions:

• • Line an 8″x 8″ (or so) baking pan with parchment or wax paper such that the paper hangs over the edges.

• • Put all of the dry ingredients in a large mixing bowl and mix to combine.

• • Add the wet ingredients and mix to combine.

• • Place mixture into the prepared pan (pressing down firmly with the palm of your hand and distributing as evenly as possible).

• • Allow the pan to sit in the freezer for approximately 1 hour or overnight in the refrigerator. 

• • Remove pan from freezer/refrigerator. 

• • Lift the block of mixture from the pan by lifting up on the parchment paper. 

• • Set slab down and gently peel paper away. 

• • Slice slab diagonally into 8 long bars and then cut each long bar in half to create a total of 16 bars.

• • Store in the refrigerator.