Tag Archives: bars

Healthy Granola Bars, extra protein!

I’ve said this a million times, but I am a serial-snacker. I need to be able to reach out and grab something no matter where I am, and luckily I always can. I have a lot of recipes for healthy snack as you can see here. I love love bars. They are so perfect for any occasion. To take to work, or to take from the kitchen down the corridor to your home office, like in my case or to give to the kids to take to school. Or even after a gym session.

They are loaded with fibre, healthy fats (hello omega-3) and of course oats! Oats are a true power house and one of the healthiest grains around. Oats are also loaded with important vitamins, minerals, and antioxidants. And even contain protein.

The wonderful thing about these bars is that they don’t fall apart, like most healthy bars. And bars that do stick together are usually loaded with sugar (used as glue). The trick here is the egg, it’s perfect and also adds more nutrition. I prefer to use dark chocolate because it contains less sugar, but you can use chocolate chips if you prefer. Also change up fruit and nuts as you please. All of that doesn’t matter and is according to taste. I love apricots because they contain a lot of potassium.

To make this vegan, simply replace egg with a chia egg or flax egg by using one tablespoon of seeds plus three tablespoons water. Let it sit for 10 minutes before mixing in with the rest of the ingredients.



INGREDIENTS:

• 2 cups old-fashioned rolled oats
• 1 cup oat flour
• ¼ cup protein powder, I use rice protein
• ¼ cup melted coconut oil
• 1/4 cup almond butter
• 1/3 cup rice syrup, or maple syrup
• 2 teaspoons pure vanilla extract
• 3/4 cup roughly chopped pecans or nuts of choice.
• 1/4 cup sesame, pumpkin and sunflower seeds
• 1/4 cup unsweetened coconut flakes
• ¼ cup chopped dried apricots, and/or raisins
• 1/4 teaspoon kosher salt
• 2 x 1/4 cup chopped 78% dark chocolate
• 1 large egg
• 1 – 2 tbsp. water



INSTRUCTIONS:

Pre heat oven to 350 F / 180 C.

Start by making your own oat flour by blending oats in a food processor.

Then in a large non-stick frying pan, toast the nuts gently for a few minutes. Then add the seeds as well and toast for another minute or two. Transfer to a plate to cool.
In a large bowl mix oats, oat flour and protein powder. Stir to combine.

In a small saucepan, gently heat coconut oil, almond butter and rice syrup until soft and combined, add the vanilla and mix. Remove from heat and let cool.

Add the cooled nuts, seeds, coconut flakes, apricots/raisins together with the salt to the bowl with the oats in it. Stir to combine. Also add a quarter cup chopped chocolate and stir through.

Now beat the egg in a small bowl and add to the dry ingredients together with the cooled oil and syrup mixture. Stir to combine.
Once combined well, pick up a small mount and squeeze together in the palm of your hand. If it sticks together well, it’s ready to bake. Otherwise add a tablespoon of water and combine again.

Now place the mixture in a baking tin lined with parchment paper and bake for 30 to 35 minutes. Remove from oven and let cool completely before cutting into bars. I prefer to let the tin sit in the fridge overnight before cutting.
In a small heat proof bowl microwave the remaining quarter cup chocolate at 10 second intervals until melted. Cut the bars into preferred size and drizzle with the chocolate using a small spoon.
Place in a Tupperware and keep in the fridge for about 6 days. You can also freeze these.

Enjoy!

Caramel Chestnut Cream Cheese Crumble Bars.

Chestnut cream cheese crumble bars.

Caramel Chestnut cream cheese crumble bars.

For the ultimate sweet treat, try these Chestnut cream cheese crumble bars; a sweet nutty cookie base is topped with an unctuous chestnut cream cheese mixture, some puddles of white chocolate and more lumpy crunchy crumble on top. And in case that wasn’t enough,  a caramel drizzle on top.
The nuttiness is elevated by adding toasted Pecans in the crumble. I love these as an afternoon snack with a cup of tea or as a dessert. Chestnuts are so delicious and pair very well with savoury and sweet.
They’re a breeze to make; first you toast your pecans, then to a food processor add all the dry ingredients and pulse, including the pecans, add the wet ingredients and pulse again. You spread out 2/3 of the crumble onto a cookie sheet and pre bake the base. You make the filling and spread on top, covered by the remaining crumble and bake. That easy. The caramel drizzle is added once the bars have cooled and are cut into squares. So simple, right?
Lusciously decadent but oh so good.

The ingredients are very straight forward, oats (any kind will do), flour, pecans, cream cheese, cooked chestnuts, sugar, butter and some white chocolate chips….


Prep time : 10 min

Cooking time : 30

Serves : 16

INGREDIENTS:

Crumble:

  • 2 cups / 200 gr. oats (any kind)
  • 1 cup / 120 gr. all purpose flour
  • 1/4 cup / 30 gr. toasted pecan halves
  • 2/3 cups / 140 gr. butter
  • 1/4 cup / 50 gr coconut sugar
  • 1/4 cup / 60 gr maple syrup
  • 1/4 tsp vanilla extract
  • 1/2 tsp cinnamon

Filling:

  • 1 cup / 200 gr cooked chestnut drained* (see note)
  • 1 cup / 200 gr cream cheese at room temperature
  • 1/2 tsp vanilla extract
  • 1/4 cup / 60 gr maple syrup
  • 1/4 cup / 50 gr white chocolate chips (more or less)

TOP:

  • Pecans
  • 1/4 – 1/3 cup / 60-70 gr ready made caramel from jar or similar

INSTRUCTIONS:

Pre heat your oven to 350 F / 180 C. Line a 8″x 8″/ 20cmx20cm baking tin.

Toast your in pecans in a dry pan until lightly golden. Transfer to a food processor, add the flour and oats and pulse until very fine crumb. Next add the butter, sugar, maple syrup, vanilla and cinnamon. Run the processor until it comes together and when you take a bit of crumb between your thumb and index finger , it should stick together. Add a little bit of water if it’s still to crumbly.

Press 2/3 of the crumb mixture into the prepared pan and pierce with a fork a few times. Bake for 10 minutes at 350F/180 C.

Meanwhile make the filling. Wipe the food processor clean with a paper towel, and add the chestnuts. Run the processor until the chestnuts are very fine. Next add the cream cheese, vanilla and maple syrup. Process until creamy. Add the white chocolate chips and pulse just once or twice to combine. Spread the filling over the base, and top with the remainder of the crumb mixture. Scatter with some pecans. Place back into the oven and bake for 20 minutes.

Remove from oven and let cool completely. Cut into 16 squares and drizzle with the caramel.

Enjoy!

NOTE: the chestnuts usually come in a tin or in packs, either one is fine as long as they are cooked and drained. Even fresh ones cooked at home is fine too.

If you make this recipe please be sure to leave a comment and/or give this recipe a rating! I love hearing from you.  And please don’t forget to tag me on Instagram so I can see your creations!

Salted Peanut Caramel Bars

Salted Peanut Caramel Bars

This one is for all the candy bar lovers out there. Make them at home and don’t feel guilty about it, you totally deserve it. Besides, they’re pretty healthy.
With a crispy cookie-like base and heaps of gooey salted peanut-laden caramel, these bars are three layers of WOW!
Yep, three layers of WOW, that’s right! It’s a sweet-and-salty lover’s dream come true.
You need to make these at least once in your life, or twice or a hundred times, who’s judging?
I can tell you one thing, our self-control was taken to test, we had a hard time not scoffing them down all at once.

INGREDIENTS:

COOKIE BASE:
• 1/2 cup sunflower seeds
• 1 1/3 cup oats
• 1/2 cup shredded dry coconut
• 1/4 cup coconut oil, melted
CARAMEL PEANUT FILLING:
• 1/3 cup rice syrup
• 1/2 cup coconut cream (fat on the top of a can of coconut milk)
• 1 tbsp peanut butter
• 1 tsp. Vanilla extract
• A pinch of salt
• 3/4 cup lightly salted peanuts
CHOCOLATE TOPPING:
• 3.5 oz (100 gr) dark chocolate bar, chopped
• 1 tbsp coconut oil

INSTRUCTIONS:

COOKIE BASE:

1. Preheat oven to 350 degrees F. Line a 8-inch square pan with greased foil or parchment paper with overhanging sides.
2. In a food processor, combine all the ingredients for the crust and pulse until fine crumb. Test by pressing some “dough” between your thumb and index finger, when it sticks together, it’s ready for the next step. Press evenly into the bottom of the prepared pan. Prick all over with a fork
3. Bake until edges are golden and center is set, 15 minutes. Let cool completely.


CARAMEL PEANUT FILLING:

1. Add the rice syrup, coconut cream and peanut butter to a heavy bottomed pan and cook over medium-low heat for about 20 minutes, until very thick. Add the vanilla and stir. Let it cool a little bit. Sprinkle some peanuts over the cookie base, then spread the caramel evenly on top and sprinkle with more peanuts. Let it set in the freezer for 20 minutes before finishing with the chocolate layer.

CHOCOLATE TOPPING:

1. In a medium saucepan over medium low heat melt chocolate with coconut oil until smooth. Immediately poor chocolate over the top of the bars, using a spatula if needed to spread it out evenly. Chill in the fridge for about 30 minutes until filling and topping are set
2. Use overhanging foil or parchment to lift bars out the pan, and slice as desired. Bars are best stored in the fridge.


Enjoy!

Myra

More Bars to make:


Healthy Salted Caramel Twix Bars

These home-made Twix Bars are a nutrient powerhouse!

Aside from being an easy, on the go snack, these nutrient powerhouses contain essential vitamins, minerals, protein and omega 3 fatty acids. Yes, they are super healthy and super delicious.  And they keep you full and satisfied for a long time.

The base of the twix is made with healthy oats, nuts and some maple syrup.

The caramel layer is made out of dates, some of the most impressive benefits of Medjool dates include their ability to lower cholesterol, lower blood pressure, aid bone strength, protect cognition, boost metabolism, ensure proper hormone production, optimize digestion and help with normal growth and development.
Medjool dates also contain notable levels of magnesium, manganese, copper and calcium, all of which are required to improve bone mineral density in the body. Even if blood tests show that you are not deficient in minerals, this could be because your body is extracting minerals from your bones, especially women are prone to calcium deficiency so adding essential minerals in every snack is an important health decision.

So what are you waiting for? Let’s make some Twix!
________________________________________

🔪 Prep time : 15 minutes
⏰ Cooking time : 25 minutes
🍪 Makes : 16 Twix


INGREDIENTS:
BASE
• 1 cup cashew nuts, preferably soaked for a few hours
• 2 cups oats
• ½ Cup (pea) protein powder
• ¼ tsp. salt
• ¼ cup flax seeds
• ¼ cup coconut oil melted
• ¼ cup peanut butter,
• ½ cup maple syrup or agave syrup or a combo of both (I use 50/50)
CARAMEL
• 1 cup (heaped, well packed) pitted medjool dates
• ¼ tsp. instant coffee granules
• A few drops of natural caramel extract (optional)
• A few tablespoons of water
CHOCOLATE TOP
• ½ cup roughly chopped 80% dark chocolate
• 2 tsp. coconut oil
• Flaked sea salt

INSTRUCTIONS:
1. Pre heat the oven to 350° F / 180° C
2. Drain the cashew nuts and pat dry.
3. Place all the dry ingredients in a high powered food processor and process until fine.
4. Transfer to a bowl.
5. Place the cashew nuts in the food processor and blend until smooth.
6. Place the dry ingredients back into the food processor.
7. Heat the peanut butter, syrup and coconut oil briefly in the microwave until just softened. Add to the rest of the ingredients.
8. Mix everything well.
9. Line a square 8” / 20 cm. baking pan with parchment paper
10. Place all the base ingredients in the baking pan and press down firmly.
11. Bake for about 20-25 minutes, or until golden on top and firm to the touch.
12. Remove from the oven and let cool on a rack in the pan.
Meanwhile make the caramel.
1. Place the dates in a sauce pan with a thick bottom to prevent burning and add the water.
2. Add the coffee granules
3. Cook slowly, stirring often to break down the dates completely. Add a little water if necessary.
4. This can take up to ten minutes depending on the dryness of the dates
5. Keep stirring until you have a thick paste. (that smells heavenly)
6. Add the caramel extract
7. Let cool completely.

When ready to assemble, spread the date caramel all over the cookie base, evenly.
Place in the refrigerator until firm and cooled. Or in the freezer if you are in a hurry
Melt the chocolate in 20 second intervals in the microwave until melted.
Spread evenly over the caramel and return to the fridge until set.
When you are ready to cut the Twix bars, make sure to immerse a sharp knife in hot water before cutting thru the chocolate or it will break unevenly. Cut into 16 squares.
Sprinkle over some flaked sea salt.
And I’m really wondering how long they will last in your home…..let me know, ok?

Enjoy!

Myra XO