Friday, April 19, 2013

Powerhouse bars.. superfood goodness in a fruit-n-nut slice!

I Love it when my man is home, I can make and bake sweets and treats with as much goodness as I can muster up! He has to watch his sugar intake so I stick to fruits, xylitol (because he doesn't like stevia) and some dried fruits. Keeping things as low fructose as we can without compromising taste. It's not a low carb diet just low fructose, grains and gluten.

refer to notes for alternative for gluten, grain and dairy free options.


Powerhouse bars

Makes: 24 medium bars

Ingredients:

1 cup oats
1/2 cup rice flour
3 tbs coconut flour
1/2 tsp baking powder
1 1/2 tsp cinnamon
1 tsp vanilla powder or similar
1/4 tsp nutmeg
1/2 cup goji berries
1/2 cup salted peanuts
1 cup dates -chopped in half
2 tbs chia seeds
2 tbs pepitas
2 tbs cacao nibs
2 dried bananas - chopped into 1 cm chunks
1/2 cup xylitol
2 eggs
150 ml buttermilk

Preparation:

  1. Preheat oven the 180 degrees celcius
  2. Mix all dry ingredients in a large mixing bowl
  3. Make a well in the centre and add eggs and buttermilk then stir to combine and breakup the egg yolks
  4. Mix through the rest of the ingredients until fully incorporated
  5. Press into a 20x20cm baking dish lined with baking paper 
  6. Bake for 35 minutes
  7. Let cool before cutting

Enjoy!

NOTES:

  1. For gluten free make sure the oats are gluten free
  2. To make it grain free use almonds flour instead of the oats and rice flour
  3. If you can't get the dried bananas use dried figs, apricots or sultanas/raisins
  4. Flax seeds can be used instead of the chia seeds
  5. You can substitute stevia for the xylitol but adjust portions as stevia brands are all different
  6. Or you can substitute coconut palm sugar for the xylitol if you are not worried about sugar content
  7. If you are dairy free just use an appropriate milk or yoghurt, either nut, rice, coconut or oat.






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Disclaimer:

I am not a doctor, registered dietitian or fitness expert. The purpose of my blog is to share my experiences with food, fitness and life and hopefully to inspire you. All content provided on my blog is for informational purposes only. I make no representations as to the accuracy or completeness of any information on this site or found by following any link on this site. Karen

Karenluvslife

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