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Wednesday, January 30, 2019

Hello Dolly Protien Bars | Whole Food, Gluten-Free


There are ALL KINDS of protein bar recipes on the Internet.  Many of them included some form of highly processed protein powder which can be REALLY pricey, especially if you are on a budget.  I created this recipe because I wanted a healthy protein bar that was easy to make, healthy AND delicious and budget-friendly.  This recipe is a whole food dish and is gluten-free, refined sugar-free, soy-free.  Can easily be make dairy-free and vegan by subbing the milk chocolate chips with dairy-free chocolate chips and replacing the honey with agave nectar or other liquid vegan sweetener.

NOTE:  I know a lot of you will ask this so I will go ahead and answer this question:  

Q:  Can I use regular peanut butter or other nut butter? 

A:  Yes you can!  However, you will need to adjust the amount of other liquids you use (i.e., honey, water.)  I suggest using the full cup of regular peanut butter and reducing the honey.   You may not need the 1/2 cup of water.   You can always add more honey or water if needed, so start with less.

Chances are you already have all the ingredients to make this in your cupboards.  So let's get started!!!

In a large mixing bowl, combine the honey and peanut butter powder until it resembles creamy peanut butter.  Stir in the ground flax seed.





Next stir in quick oats and coconut flour alternately with water.  Once all the water is stirred in the mixture will be thick like cookie dough.  If it is too wet, stir in more oats.


Spray a 9" x 13" pan with cooking spray.  Spread the mixture into the pan and press with lightly greased hands.  A little cooking spray sprayed directly on your hands works well.




In a bowl, microwave the mini chocolate chips for one minutes until they begin to melt.  Remove and stir in a a tablespoon of milk.  Microwave in 30 second increments, stirring in a little milk after each increment until the mixture is smooth, creamy and spreadable.  This should take about another minute or so total cook time.  Then spread the melted chocolate over the top and sprinkle LIGHTLY with salt.  This REALLY brings out the sweetness in the chocolate.



And finally, sift coconut flour over the top.  I use coconut flour because it is lower in fat than regular flake coconut, but you can totally use regular flake coconut here.


Chill for several hours or overnight in the refrigerator.  Cut into squares.  You can cut these as big or as small as you like.  I cut mine into 30 squares.




HEALTHY WHOLE FOODS HELLO DOLLY PROTEIN BARS  PRINTER FRIENDLY-CLICK HERE


1 cup peanut butter powder
1 cup raw honey
1 tbsp. ground flax seed
1tbsp. coconut flour
4 cups quick oats
1/2 cup water

In a large mixing bowl, combine the honey and peanut butter powder until it resembles creamy peanut butter.  Stir in the ground flax seed.  Next stir in quick oats and coconut flour alternately with water.  Once all the water is stirred in the mixture will be thick like cookie dough.  If it is too wet, stir in more oats.  Spray a 9" x 13" pan with cooking spray.  Spread the mixture into the pan and press with lightly greased hands.  A little cooking spray sprayed directly on your hands works well.

In a bowl, microwave the mini chocolate chips for one minutes until they begin to melt.  Remove and stir in a a tablespoon of milk.  Microwave in 30 second increments, stirring in a little milk after each increment until the mixture is smooth, creamy and spreadable.  This should take about another minute or so total cook time.  Then spread the melted chocolate over the top and sprinkle LIGHTLY with salt.  This REALLY brings out the sweetness in the chocolate.

And finally, sift coconut flour over the top.  I use coconut flour because it is lower in fat than regular flake coconut, but you can totally use regular flake coconut here.  Chill for several hours or overnight in the refrigerator.  Cut into squares.  You can cut these as big or as small as you like.  I cut mine into 30 squares.




PRINTER FRIENDLY-CLICK HERE



Love life and be well,



 

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