Sugar Free Muesli Bar!

I love muesli bars.

I have fond memories of being able to choose which flavour of Muesli Bar would be in our lunchbox for the week.

For me it was Chewy Choc Chip or Yoghurt Topped Apricot.

And don’t even get me started on the flavour of butter and oats combined (ergo a good moist Anzac Cookie)

But let’s have a look at the average contents of your store bought Muesli Bar

 rolled oats (28%), whole wheat (10%)], glucose (wheat), sugar, dried apricot (9%), vegetable oil [emulsifier (soy lecithin), antioxidants (304, 306)], coconut, maize starch, humectants (420, 422), dried apple, rice flour, oat flour, skim milk powder, honey, emulsifier (soy lecithin), food acid (citric), natural flavour, preservative (220)*.

 

Hmm…I never liked numbers…. perhaps that’s why I don’t like eating them either.

 Just looking at the above is enough of an answer as to why there are so many food allergies.

But back to the Muesli Bar….

As I like to limit the amount of sugar I eat, I have struggled to concoct a muesli bar that I would be happy to eat.

 Several have been made- but they have bordered on cakey rather than chewy.

 Disastrous I tell you.

 So this is why I am super proud to bring you my latest kitchen pursuit that lives up to its name.

It’s a Muesli Bar…that is what it is.

 In fact, don’t even bother to introduce your offer of a muesli bar with the fact that it is gluten, sugar and lactose free….just offer….and watch them consumed.

 

Enough Said? 

Muesli Bars without the Crap

80g of Gluten Free Oats (or GF Muesli Mix)

90g of Vanilla Whey Protein (make sure it is pure without any funky additives)

100g of Natvia

100g Sprouted Dehydrated Buckwheat (if you don’t have, just add more oats)

40g Shredded Coconut

70g Butter or Coconut Oil

Dash of Celtic Sea Salt

(feel free to ad extras…I just like my bars simple!)

 

Method:

  1. Preheat the oven to 180 degrees and line a square cake tin with baking paper.
  2. Combine your dry ingredients together in a large mixing bowl
  3. Melt the fat with the Natvia in a small saucepan over low heat
  4. Combine the two and then press into the lined cake tin until even.
  5. Pop in the oven for about 30 minutes until crispy and golden!

 

Makes 8 Muesli Bars!

 

Yummo!

 

 

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Green Protein Bar

Ok ok….so I am a huge fan of whole food and believe I should really just have a nice wholesome piece of protein with a suitably dressed veggie…but sometimes (quite often really) I know I am going to be out and about not sitting down when it comes to meal times. In this circumstance I have go to meals that I prepare on Sunday afternoons and bundle them up in portions ready for the week ahead. The key here is simplicity and ease; beautiful bundles that have limited carbs and sugars with maximum protein hit. Think of these as your go to protein bar sans soy fillers and questionable alcohol sugars.

Ingredients

½ cup macadamia nuts, soaked overnight to soften

1 ½ cups of coconut (organic prefereably…or one without sulphites)

¼ cup unflavoured whey protein powder

4 tbs of chia seeds (preferably soaked overnight)

4 tbs of green powder

½ cup water

½ coconut oil melted (or your desired fat;-)

½ tsp of liquid stevia

Process the nuts, coconut, green powder, and protein powder until you have a gummy powder consistency. Add the soaked chia seeds, drained of any excess water, water and coconut oil until combined. Press the mixture into a small pan and refrigerate. That’s it!

When you remove them cut them into portions or roll into balls.

Out of the fridge these babies are dense. Once I wrap them up in baking paper for work, they tend to go gooey…. which is also delightful!

Note: If you want to create a chocolate element to this dish…simply ad ¼ cup of Cacao powder and eyeball a little more liquid.

Gingerbread Cookies

Photo Credit: Crystl

Despite my best attempts at thinking up new content- that has never been published on the internet- it is a given that recipes I feel have been conjured in a dream, manage to surface on other beautiful blogs. Ah the complexities of a postmodern world.

Regardless of this- I wish to share with you- these glorious home made Ginger bread cookies. These are not your typical gingersnap cookies…why? Because I just never enjoyed the texture or the abrasive snap of a sweet something. Rather- sweetness in my eyes should be smooth, luxurious and indulgent-

not a biting battle with your back teeth.

While I would like to lay claim to these as my own – I have chanced upon them at the toneitup blog. Yes- the ingredients deviate- somewhat, however they are essentially the same.

Regardless- for those who love ginger, you will ADORE the fresh chopped aromat in these babies. Whip them up, whack them in the oven and you will have the smell of easter knocking you senseless.

Once baked-store them in an airtight container and pray that you will be able to control yourself at just one.

————————————————

Dry Ingredients

  • 1/4 cup brown rice protein powder (or whey)
  • 2 tbs Coconut Flour
  • 1 tablespoon ground flaxseed or chia seeds
  • 2 teaspoons powdered or liquid Stevia
  • 1 tbs fresh, chopped ginger root
  • 1 teaspoon cinnamon
  • 2 pinches of salt
  • 1 tablespoon ginger powder
  • 1/2 teaspoon baking soda
  • 1/4 tsp of cloves
  • 1/4 tsp of nutmeg
  • 1 tablespoon Xyltiol

Wet Ingredients

2 egg whites

1/4 teaspoon vanilla extract

2 tablespoons molasses or brown rice syrup

Directions

Preheat oven to 180 degrees. Combine all dry ingredients in a bowl. Mix, then add wet ingredients. Oil 2 baking trays with coconut oil. Divide into roughly sixteen balls, and squash down on your baking trays.

Cook for 10-15 minutes or until crisp and brown. I like softer cookies, so I make them a little thicker, as opposed to the traditional Ginger Snap cookies!

Paleo Protein Bar

Photo Credits: rusvaplauke

Ok…so these muffins are my standby and

I love making one big batch of them on Sunday for the week ahead.

Generally they tie me over between lunch and dinner- when I need that little afternoon pick me up but don’t feel like chowing down on a hunk of meat.

Finally ,

these babies are super transportable –

which is fabulous for those days when you are going to be out all day and food choices are slim to none.

And…if I haven’t had enough fat for the day – I pair this with coconut cinnamon butter which is HEAVENLY. 

These muffins are chocolaty satisfying and moistened with the use of carrot puree. You can’t taste the carrots (trust me) but they have that wonderful softness requisite in  a perfect muffin morsel. What’s more is that one serving is two muffins. Go ahead- slice one open, smear it with coconut oil and chew slowly.


Ingredients 

4 TBS coconut flour

3/4 cup chocolate protein powder

2 tsp orange essence

1 teaspoon baking powder

pinch of salt

6 egg whites

1 cup carrot puree

¼ cup cocoa powder

stevia to taste [ I used Now Foods Stevia Glycerite ]

Method

1. Preheat the oven to 180 degrees. Grease and line a muffin tray ( I like to use these casings– they don’t cling to your end product and force you to eat the paper)

2. In one bowl mix all your dry ingredients (ergo the flour and the salt and the baking powder)

3.  Mix all your wet ingredients in another bowl (do I have to spell it out?)

4. Add bowl number two to bowl number one and stir.

5. Bake in the oven for 30 minutes

..I tend to make variations on this recipe…stay tuned for more flavour combos!