Whole Grain Power Bars

Adapted from Bob's Red Mill Recipes

Bob's Red Mill website provides a great selection of whole grain recipes.  The one for homemade poptarts is particularly intriguing, and hopefully the source of a future post.  Check Bob's out for energy and breakfast bars among many other recipes (Baked donuts!  Who knew?).

Ingredients

• 2 cups quick cooking rolled oats
• 1/2 cup quinoa
• 1/4 cup ground flaxseed meal
• 3/4 cup soy protein powder
• 1 tsp baking soda
• 1/2 tsp sea salt (or regular salt)
• 1/2 cup chopped walnuts
• 1/2 cup sunflower seeds (raw, unsalted)
• 1/2 cup cranberries (fresh, frozen or dried)
• 1/2 cup shredded coconut (preferably unsweetened)
• 1/2 cup evaporated cane juice (turbinado sugar)
• 1/2 cup whole wheat pastry flour
• 1/4 cup oil
• 2 tsp vanilla
• 1 cup water

Directions

Preheat the oven to 350 degrees F with the rack in the center position.  Spray a 9x13" (or thereabouts) baking pan with Pam.

Cook the quinoa.  For those not familiar with quinoa, it is an awesome and versatile seed that can be added to soups and salads, among other things.  It has become very popular as it is a complete protein (6g protein in 1/3 cup cooked quinoa) from a non-meat source, is easy to cook and has a slightly nutty flavor.  It is important to rinse it with water before cooking to remove the bitter taste.  Cook it similar to rice by adding it to a pot with water, bringing it to a boil, reducing to a simmer, and then cooking until all the liquid is absorbed - about 10-15 minutes.  Add 1 cup of water to the 1/2 cup of quinoa in this recipe to cook it in a 1:2 ratio.  Quinoa can also be cooked in vegetable or chicken stock to enhance its flavor.  (This would be desirable when using it as a side dish to chicken, or with a stir fry, etc.)  Buying quinoa in bulk is usually less expensive than the pre-packaged version, so don't be afraid to visit Whole Foods.  Even though many of their products are more expensive, savings can be found in the bulk section of the store when compared to other stores.

While the quinoa is cooking, assemble the dry ingredients.  In a large bowl, mix together the oats, flaxseed (omega 3 fatty acids), protein powder, baking soda, salt, walnuts (more omega 3's!), sunflower seeds, cranberries (prevents urinary tract infections!), coconut, cane juice and flour.  If you want to substitute the cane juice for regular sugar, do so at your own risk - I make no guarantees.  However, you can experiment with other nuts (almonds), pumpkin seeds, blueberries or various dried fruits.  Do not experiment with all-purpose or whole wheat flour instead of the pastry flour.  Difference types of flours vary in their gluten content which affects how the flour works chemically in the recipe.  Pastry flour is high in gluten to facilitate the elasticity in this recipe.  While cooking is an art (adding spices, etc), baking is a science.  Without the proper ratios and ingredients, the chemical reactions necessary for the product to come together, will not occur.  E.g. your bread won't rise or your crust won't be flaky.  Flour substitutions can be found online.  If you wish to use all-purpose instead of pastry flour, use 1/2 cup minus 1/2 tbsp.  A small but significant difference. 

After the quinoa has absorbed all the water, remove it from the heat and add the oil (can try substituting an equal amount of applesauce to make healthier) and vanilla.

After mixing together, add the wet ingredients to the bowl with the dry ingredients (this process is facilitated by first making a well in the center of the dry ingredients and pouring the wet ones into the well).  Thoroughly combine and transfer to the pre-greased baking pan.  Bake for 20 minutes, or until a light brown and no longer soft in the center.  Cool completely and cut into 15 bars.  These freeze very well and make an easy grab and go snack.

Nutritional information

250 Calories.  13g Total fat.  2.5g Saturated fat.  220mg Sodium.  25g Carbohydrate.  4g Fiber.  7g Sugar.  10g Protein.

Protein Bars

Adapted from Alton Brown, Good Eats

Good Eats is one of my favorite cooking shows because it explains tricks for making certain foods (how to dry out and soaking bread for French toast, resting crepe batter overnight, etc), how to store ingredients, and theory behind how a recipe is put together.  Perhaps my ravioli wouldn't have fallen apart if I had seen that episode first.

Don't be afraid of the tofu in this recipe.  Tofu is flavorless by itself and takes on the flavor of whatever other ingredients are around it.  It is important to use the right tofu for your recipe.  Silken tofu, which is used in this recipe, is soft and works well to add protein to smoothies, mousse, etc.  On the other hand, extra firm tofu can be baked or grilled as it retains its shape.  While silken tofu is best thrown directly into a recipe, firm tofu should first be frozen in its package, completely defrosted, drained, and then further drained by placing it between paper towels with a cutting board on top.  Then place cans on top to provide some weight and help squeeze out more of the liquid.  After about 20 minutes, it will be much drier and will absorb a marinade or sauce much better to enhance its flavor and texture.

Ingredients

• 1 cup soy protein powder
• 1/2 cup oat bran
• 1/2 cup whole-wheat flour
• 1/4 cup wheat germ
• 1/2 tsp salt
• 2 cups dried fruit (combination of raisins, cranberries, blueberries, cherries, apricots, etc), chopped
• 1 (12.3 oz) package silken tofu
• 1/2 cup unfiltered apple juice
• 1/2 cup dark brown sugar, packed
• 2 large whole eggs, beaten
• 2/3 cup natural peanut butter
• Canola oil or Pam or pan

Directions

Preheat oven to 350 degrees F with rack in center position.  Spray 9x13" pan with Pam, line bottom with parchment paper and then spray top of parchment.  This will facilitate removal of your bars from the pan.  Do not use wax paper as the wonderful melting properties of wax do not lend itself well to heat when cooking.

Mix the protein powder, oat bran, flour, wheat germ and salt together in a large bowl.

In another bowl, whisk the tofu until it's smooth.  Then add the apple juice (unfiltered preferable but not necessary), brown sugar, eggs, and peanut butter.

Add dry ingredients to wet ingredients and combine thoroughly.  Fold in dried fruit.

Pour into prepared baking pan and cook for 35 minutes or until golden brown and center is set.  Cool completely and cut into bars.