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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My Sugar Free Afternoon Snack!

So it’s ‘SUGAR FREE SEPTEMBER’ in the blogosphere and I have had MANY requests for sugar free alternatives to satisfy that sweet afternoon temptation.

First things first though –

Sweet cravings usually means you are:

1. Sleep Deprived (go to bed early tonight)

2. Stressed (take one thing off your to-do list)

3. Hormonal (eat the dam chocolate)

4. Reinforcing bad habits by always turning to something sweet in the afternoon.

On the matter of sleep. If you deprive your body of the necessary shuteye required for repair your body will try to ‘repair’ itself the next day.

To do this, your body releases growth hormone, stimulating ghrelin – your hunger hormone.

Needless to say you crave easy, accessible forms of energy i.e. sugar.

Regardless of this rant – I too am human and like something sweet in my life. Particularly with this warmer weather I ADORE ice cream. But I am not keen on most store bought products as they are filled with suspect numbers, soy lecithin and vegetable gums…to name but a few.

Hence, I invented my next best alternative!

Sugar Free, Protein Packed Ice Cream!

If you are keen for ice cream but hate the preservative ridden alternatives and lack time – try this on for size!

Protein Cheesecake Low Carb Ice Cream for ONE! 

Ingredients:
150g of cottage cheese or ricotta cheese (good quality means everything on the label makes sense to you)
¼ cup of water/almond milk/coconut milk
1 scoop of protein powder
Pinch of Vanilla powder
1 tsp of liquid stevia
1 tray of ice cubes (about 10-12 small ones)
1 tbs of Chia seeds (not necessary – they were sitting next to my blender so I thought why not?)

Method:
Combine ingredients, except for water in a blender or magic bullet. Add half the water and blend. If more water is required – add the remaining water. The water is purely to get the blender going – less is more. Puree the mixture until smooth and free of lumps, scraping down the blender as required.

Et Voila!

Serve immediately, otherwise the ice will melt somewhat. (Which is ok – just more of a thick smoothie then)

I love this at the moment- especially with this beautifully balmy weather we are having.

Oh – and for the purists who read my blog – (I love you…BUT) yes this isn’t typical ice cream, made with quality egg yolks and milk. However- as a kitchen cheat – this deserves me a gold medal!

HAPPY FRIDAY!

Chocolate Hazelnut Muffins

'Toblerone Muffins' photo (c) 2010, jamieanne - license: http://creativecommons.org/licenses/by-nd/2.0/

As you can see, I have a preoccupation with creating protein snacks.

I find that I am on the run a lot and HATE taking pre-prepared food that requires a knife and fork. While a lot of people would debate that my desire to use raw protein powders, kind of goes against the whole ‘whole nutrition’ thing, I see a good quality protein powder as added insurance that my body gets enough protein, since I weight train on a fairly consistent basis.

I am also aware of the realities of most store bought snacks and believe these to be the lesser of two evils for the every day on-the-go girl/guy.

So yes- while real food would be a beautiful slow roast piece of lamb, served on a bed of wilted greens- I am quite sure no one has the capacity at work to bring in haute cuisine Monday-Friday.

Plus I like to bake. 

A good protein powder is super easy to digest, doesn’t leave you bloated and a has a great amino acid profile to ensure your body can easily escort all those nasty city consumed toxins we receive on a daily basis.

That’s right – in order to get toxins out of your body you need amino acids. And where are amino acids? They are in protein.

So what are you waiting for? Get back in the kitchen and start making a mess.

x 

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 Chocolate Hazelnut Protein Muffins

Makes 8 muffins

Ingredients

½ cup of Chocolate Sprouted Brown Rice Protein Powder

1/3 cup of Pumpkin Puree

1 cup of Hazlenut Meal

¼ cup cocoa powder

2 tsp of baking powder

pinch of salt

4 egg whites

1 1/2 cups of Almond Milk

1 tsp of Liquid stevia

Instructions

Grease and line 8 muffin tins.

Preheat the oven to 180

In one bowl, place all your dry ingredients together and mix well.

An another bowl, add all your wet ingredients and give them a light whisk

Combine the two together and stir gently

Divide the mixture between eight muffin molds.

Bake for 30 minutes or until risen and golden.

Remove and cool on your bench top.

Wrap up into individual serves and enjoy at work or play!