After my month long hiatus I’m coming at you with some pretty amazing vegan protein bars. This month has been busy and I have not had much time to try new recipes or even cook much!So many things that happened this month:
- WE’RE MOVING! I accepted a great job in Phoenix, AZ as an Integrative Dietitian. I will be working at an Integrative Oncology Center associated with MD Anderson. *Pinch me!*
- I became a consultant for Beautycounter. This company blew me away when I learned about them! They are growing fast and making a huge splash in the beauty industry. They have high standards for their products. One thing I loved was that they placed 1500 chemicals on a Never List. This is a list of chemicals they will never use because of their harmful or potentially harmful effects on the body. (More on this later I’m sure!)
- I recently came back from a trip to Punta Cana, Dominican Republic. It was a blast but talk about a challenge for those us of with IBS! I was sick with stomach pains for a good part of the trip but I tried not to let that interfere with the fun. My food sensitivity test results allowed me to make smart choices. It was difficult when I didn’t know the ingredients in meals and sometimes it was hard to avoid. Nevertheless, I have a new love for cassava/yucca because that’s what I ate most of the time. I’m excited to experiment with it now that I’m home and make some awesome recipes!
Whew! That was a lot but now I’m back and getting back into the swing of things ?
Okay so back to these amazing vegan protein bars that I touched on early. I wish I could claim this recipe but I have adapted it from Lindsay Cotter at her blog: Cotter Crunch. She specializes in healthy, gluten free cooking and has some pretty amazing recipes!
I try to post recipes that contain ingredients found on our food sensitivity blood test – there are 120 different foods so we try to stick with that. This recipes veers off a little. The one extra ingredient that is not tested is chia seeds. They add 6 grams of protein to the batch and some healthy fats but if you can’t have them then take them out! I will list them as optional in the recipe below.
If the recipe doesn’t 100% work for your food sensitivities make sure to scroll all the way down. I try to make my recipes very general so that they work for everyone. There are so many substitutions that can be made for this recipe so that it works for you!
Cherry Apricot Vegan Protein Bars
Author: Carie Perrino, RDN, LDN, CLT
Ingredients
- 1-15oz can whole chickpeas (rinsed and dried)
- ½ C rolled oats
- ⅓ C dried apricots (sulfite free if necessary)
- ⅓ C dried cherries
- 2 Tbsp chia seeds (optional)
- 4 Tbsp allowed liquid sweetener - see substitutions for ideas
- 1 tsp pure vanilla extract
- ⅔ C allowed milk - see substitutions for ideas
- dash of cinnamon (optional)
- dash of salt
Instructions
- Preheat oven to 350F.
- In a food processor (or blender) combine oats, chia seeds and apricots. Blend until chopped. Empty contents into mixing bowl.
- In same food processor (or blender) add chickpeas. Blend until finely chopped (not pureed).
- Add chickpea meal to same mixing bowl.
- Mix in allowed sweetener, allowed milk, cinnamon, vanilla, salt, dried cherries. Batter will be very wet.
- Pour batter into greased 9x9 pan and spread out to even mixture.
- Bake at 350F for 30-40 minutes or until edges are golden brown and center is no longer soft.
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.
Alternatives:
Oats – you can substitute with any rolled grain like quinoa flakes, barley flakes, rye flakes, spelt flakes, wheat flakes.
Dried fruit – this can also be other dried fruit. Dried apples, dried cranberries, dried blueberries, etc
Liquid sweetener – the recipe originally calls for 100% maple syrup or honey but if you cannot have either of these you can also use rice bran syrup, coconut nectar, corn syrup, cassava syrup
Allowed milk – this can be cow’s milk, any nut milk, oat milk, soy milk, etc
Products:
What’s your favorite homemade bar?