POWER BARS
makes 24 - 30 depending how thick you want them and the size of the pan
I encourage you to use the fruits and nuts combinations that appeal most to you. I like figs because they are high in fiber. Dates were chosen for their natural sweetness and they really make the bars moist. The powders bring a lot to the party: not just natural sweetness but also a punch of antioxidants, fiber, protein, and vitamins. The bars are very nutrient-dense and satisfying. You can use the same basic blend to make granola too.
Fruits
Dried Apricots - 10 or more
Dried Date - 1/2 cup
Dried Plums -10
Golden raisins ( or your preference. Currants are great, cranberries, dried cherries, etc )
Blueberries ( I used Walmarts frozen which have no sugar added. Thaw the berries, keep the juice )
Figs - 6
yumberry powder ( honest this is a fruit ),vita cherry powder,acai berry powder , gogi berry powder
Nuts
2 - 3 cups of mixed nuts, half chopped fine ( add half the sunflower seeds too )the other half chopped more coarsely I used pecans, walnuts, almonds, and hazelnuts
Natural nut butter - I used peanut but I love cashew butter, sunflower, etc. Hemp butter would give you the most protein.
Soybeans ( optional ) GNC has dry roasted ones which I also used in the snack mix.
Seeds ( about 1/4 cup each is what I used, more of the hemp becuase of the nutritional value )
Sunflower
Milk thistle, soaked, dried, chopped ( optional but very healthy )
Pepitas, Chia, Sesame
hemp hearts - excellent source of protein
quinoa, buckwheat ( soaked, dried and toasted ) total 1/3 cup
Misc
coconut shredded about 1 cup or more depending how moist you want the bars to be
coconut milk powder ( not if you are lactose intolerant ) about 1/4cup
coconut oil ( heated to liquid ) I used 3/4 cup
paleo meal 5 big scoops but you can use more
hemp protein powder ( optional but more protein ) I used a few tablespoons at the end while kneeding
agave syrup about 1/3 cup, add more if the mix is too dry
vegetable glycerine ( sweetener also helps hold the mix together ) about 4 tablespoons
Procedure
Chop half the nuts fairly fine and set aside
Chop the remaining nuts coarsely, to your liking. I prefer some nice chunks for texture. You can do this in the processor or with a favorite chef knife or even in a zip top bag and smack them with a pot or rolling pin
In a medium saucepan, combine the juice from the fruit plus your dried fruit selections and bring to a simmer, then turn off and cover. Let this sit for awhile to plump the fruit .Drain, but keep the juice.
Into the processor add the finely chopped nuts and the drained fruit, the agave and the veg. glycerine, the protein powders.and pulse until the fruit is chopped and the mixture starts combining. If your processor is not giving you problems at this point, add in the fruit powders and the rest of the nuts and seeds.
If the mix is too crumbly, add in some of the reserved fruit juice. Should be sticky but hold its shape almost like playdoh
Turn the mix out onto your work surface. Knead in the coconut and any other goodies ( freeze dried berries, etc ) Line a baking pan ( I used 9 x 13 with plastic wrap or parchment then press the mix into the pan. If it's still sticky, wet your fingers to smooth the mix or use the bottom of a drinking glass to help spread the mix
Pop the pan in the freezer for about an hour or they can stay in there for months just wrap tightly after the mix solidifies
Remove the pan from the freezer. Flip the pan over onto a cutting surface. The bars should cut with a pizza cutter. Store in a zip top container, or wrap individually
QUICK GRANOLA
Four segments: fruits, nuts and seeds, dried items, binders
I use dried dates, apricots, coconut, figs,golden raisins, and plums as my dried fruits.You can always customize by adding dried cherries or cranberries,currants, etc. Be sure to check the label when you purchase because most have added sugars.
Nuts: I have my favorites. Pecans, walnuts and almonds, plus edamame and macadamia if available. For the seeds I turn to sunflower, sesame, poppyseed, chia, and hemp hearts. Kohli’s has a full selection of seeds so have fun exploring. I like to add milk thistle for its health benefits, but they need soaked / drained/dried before using or they are bitter and you can not chew them
Dried items: shredded coconut, coconut milk powder, protein powder, quinoa flakes, puffed amaranth, puffed quinoa, dried apples or other fruits mixed in for texture, paleo meal, dried fruit powders and hemp protein powder. Packed with protein, fiber, and antioxidants. Both the quinoa and amaranth are complete proteins. Add buckwheat for even more crunch and nutrition
Note: if you grow your own stevia, you can add in dried leaves to the recipe for extra sweetness
Binders: natural nut butter ( peanut, cashew, or sunflower are easy to find. I also add hemp butter for extra protein and fiber)
Procedure:
Just as for power bars, soak your dried fruit in warm water ( enough to cover ) for at least half an hour to plump. Drain, but save the juice. Save a half cup of fruit and bring to a simmer in a small saucepan with just enough of the saved juice to cover. Simmer about 15 minutes over low heat until reduced by half, and the fruit is soft. Remove from heat to cool. If your mixture is too dry you can add more of the saved liquid or it makes delicious smoothies. Freeze it in ice cube trays and
store in the freezer in a zip lock bag till you need it )
Use a 1 to 1 ratio of fruit to nuts. Process together until the mix is crumbly. You may need to do this in several batches. Pour this mix into a large mixing bowl, and stir in the seeds and dried items. Pour in the cooked fruit / syrup, the nut butter ( start with ½ cup ) and add in enough agave syrup until the mix starts to clump and hold together when your squeeze a small portion in your hand
Turn this mix onto a baking sheet line with either foil or parchment. I use a silpat. Bake in a 150 oven for 30 minutes, then turn the oven off but leave the granola in for another hour to dry.
When done, let cool and mix with your puffed amaranth and quinoa and add any other items. I add in more shredded coconut for texture, and some coarsely chopped nuts.
Wonderful as a cereal with fresh fruit and almond milk, or a topping over plain yogurt which is my weakness. It’s a healthy snack even if you add chocolate chunks and raisins for the sweet tooth which I do. Because it travels well it can go to the office, to school, or on your flight.