9/2 Ingredient Roulette and 3 Snack Bar Recipes
This week a recipe formula for whole food snack bars popped into my inbox from Matt Frazier, the No Meat Athlete. It is like ingredient roulette. There is one formula and countless ways to enjoy it. The formula looks easy to use and I love that it takes the guess work out of what ingredients to add for a nutrient rich and thoughtfully crafted snack bar. I am still experimenting to find the most energetic foods for before and running. I think these are going to become a must have in the fridge and freezer.
Thank you Christine, sister of Matt, the No Meat Athlete for this fantastic formula and recipes.
The Ultimate Energy Bar Formula
- 1-pound can of beans, drained and rinsed (or 1.5 cups cooked beans)
- ½ cup binder
- ¼ cup sweetener
- ¼ cup soft sweet fruit
- 1 teaspoon of extract (optional)
- 1 teaspoon of dry spice (optional)
- ¼ teaspoon sea salt
- 1.5 cups of oats (you can toast them if you want but I can’t tell the difference)
- 1 cup dry base ingredient
- 1 cup stir-ins
In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth. 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.
Grease 13×9 pan with baking spray or rub with 1 tablespoon oil, 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.
Recommended beans
- White beans
- Black beans
- Pinto beans
- Chickpeas
- Adzuki beans
Recommended binders
- Almond butter
- Peanut butter
- ¼ cup of ground flax seed mixed with ¼ cup water
- Pureed pumpkin
- Mashed avocado
Recommended sweeteners
- Maple syrup
- Brown rice syrup
- Agave nectar
- Honey (if you’re not vegan)
Recommended soft, sweet fruit
- Applesauce
- Mashed banana (about half of one)
- Chopped dates (remove the pits!)
- Crushed pineapple
Recommended optional extracts
- Vanilla
- Almond
- Lemon
- Coconut
- Coffee
Recommended dry spices
- Cinnamon
- Ginger
- Nutmeg
- Cardamom
- Instant coffee
*For stronger spices like nutmeg and cardamom, use just a ¼-½ teaspoon and combine with less intense spices like cinnamon.
Recommended dry base ingredient (a combination is usually best)
- Protein powder (we’re fans of hemp, rice, and pea protein)
- Brown rice flour
- Spelt flour
- Cocoa (max ½ cup)
- Whole-wheat flour
- Buckwheat flour
Recommended stir-ins
- Shredded coconut
- Dried cranberries
- Raisins
- Dried apricots
- Chopped nuts
- Cacao nibs
- Dry cereal
- Crushed pretzels
- Chocolate chips
So that’s the basic formula! To help get you started, here are three variations Christine came up with. For each of them, follow the same procedure from above for mixing and baking.
Example #1: chocolate black bean happy bars
- 1 can of black beans, drained and rinsed (about 1.5 cups)
- ½ cup almond butter
- ¼ cup agave
- ¼ cup mashed banana
- 1 teaspoon vanilla extract
- ¼ teaspoon salt
- 1.5 cups of oats
- 1/2 cup cocoa + ½ cup brown rice flour
- ½ cup shredded coconut + ½ cup raisins
Example #2: cranberry-pistachio protein bars
- 1 can chickpeas, drained and rinsed
- ½ cup binder: ¼ cup of ground flax seed with ¼ cup water
- ¼ cup agave nectar
- ¼ cup applesauce
- 1 teaspoon vanilla extract
- 1 teaspoon of cinnamon
- ¼ teaspoon salt
- 1.5 cups of oats
- 1 cup vanilla protein powder
- ½ cup pistachios + ½ cup dried cranberries
Example #3: maple pumpkin health bars
- 1 can of great northern beans, drained and rinsed
- ½ cup pureed pumpkin
- ½ cup maple syrup (Christine used more maple syrup in place of the sweet fruit here, for more maple flavor)
- 1 teaspoon pumpkin pie spice
- ¼ teaspoon salt
- 1.5 cups of oats
- 1 cup spelt flour
- 1 cup raisin bran cereal
Maple pumpkin? Yes please. I am looking forward to trying all three and to making up my own combos as well. What do you enjoy as an on-the-go snack throughout the day?
Have a delicious day.
Tags: compassionate eating, dairy free, going veg, healthy energy bars, healthy snack bars, No Meat Athlete, trying vegan, trying vegetarian, vegan baked energy bars, vegan energy bars, vegan experience, vegan wannabe, vegetarian recipe, vegetarian transition
