I don’t know about you, but I could use some energy. And I’m not talking about the kind I get from the endless cupcakes and cookies I seem to consume. I’m talking about the kind of energy that comes in an Allergy Free Energy Bar packed full of protein, complex carbs, and healthy fats.
The trick to creating an allergen-free (and refined sugar-free) energy bar is in replacing the ubiquitous nuts. Luckily, as you may already know, I’ve been on a “hemp kick“. Hemp and Flax are fantastic sources of protein and Omega 3 essential fatty acids. To further increase the protein content, I swapped the traditional oats for quinoa flakes (a complete protein, and gluten-free grain), and increased the nutritional profile by using iron-rich molasses in place of sugar or syrups. Dried apricots provide additional fiber, and the healthy complex carbohydrates one needs for balanced nutrition in combo with protein. Last, but certainly not least, coconut oil contains the healthy fats that all growing kids (and hard working adults) need for optimum health. Oh, and one more thing: I’d been looking for a fun way to use Enjoy Life’s fantastic new Granola (other than shoving it by handfuls into my mouth!). It was the perfect centerpiece to build this recipe around. I used Cinnamon Crunch, but you could just as easily use the Cranapple Crunch, or Very Berry Crunch.
Allergy-Free Energy Bars
(Gluten-Free and Nut-Free) Makes 12 bars
These nutritionally dense bars are perfect for breakfast, or an after-school (or camp!) snack. They are easy to make, and will satisfy your sweet craving, without any sugar. In the words of my husband’s Grandma Lily, “WCBB?” (“What could be bad?”)
1/3 cup quinoa flakes
1 cup Enjoy Life Cinnamon Crunch Granola
1/4 cup shelled hemp seeds (Manitoba Harvest hemp seeds are allergen-free)
1/4 golden flax seeds
1/8th teaspoon ground cinnamon
1/8th teaspoon salt
pinch of nutmeg
1 cup dried apricots or other dried fruit of choice, diced fine (look for sulfite-free)
1/4 cup coconut oil, or canola oil
1/4 cup molasses
1. Preheat oven to 350°F. Line an 8×8-inch baking pan with parchment paper, overlapping at the sides.
3. Combine quinoa flakes/powder with Enjoy Life Granola, hemp seeds, flax seeds cinnamon, salt and nutmeg. Stir well to combine.
5. Whisk together coconut oil, and molasses. Pour into dry mix, and mix well to combine.
7. Bake in center of oven 30 minutes until deeply golden. Remove from oven and let cool in pan until room temperature. Place in fridge for about 2 hours, to set. Remove from fridge. Lift out of pan by grabbing firmly by the parchment on both sides of pan. It should lift right out. Cut into quarters, then cut quarters into three bars each, for a total of 12 bars. Store tightly covered in the fridge.
ALLERGY-FREE ENERGY BARS
© 2010 by Cybele Pascal
For more Energy Bar recipes you might like, try:
(Please note that all my recipes are completely free of all top allergens (wheat, dairy, soy, eggs, peanuts, tree nuts, sesame, fish, shellfish, and gluten), so as many people as possible can enjoy them. Additionally, all the ingredients are available at Whole Foods, and online at Amazon.com. If you have trouble finding something, let me know and I’ll help you find it.)
SAFETY NOTE: Because each person’s food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns before consumption. Ingredients and manufacturing practices can change overnight and without warning.