So you want a little post-workout snack? Maybe a healthy dessert option? This one has it all. I took a recipe from Shape Magazine and reworked it to be gluten/grain free, no added fat, and lower in sugar.
This recipe is made using dates for the sugar component. Dates provide a natural form of sugar, as well as help hold the bar together. The benefit of eating dates is that you get sweetness plus added fiber. All traditional sweeteners lack fiber, except from a direct food source like dates or bananas. The protein in the bar comes from 4 forms: quinoa, hemp protein, almond meal, and flaxseed. There are no animal proteins and no use of grains in the recipe. While the carbohydrate level is high, these are “good” carbs. The quantity of fiber in the recipe helps to slow the absorption of the carbohydrates, allowing for a moderate rise in blood sugar levels. Unlike “bad” carbs, the fiber helps to avoid blood sugar spikes, which are harmful to all bodies, especially diabetics. To cut sugar levels lower, avoid adding the chocolate chips or use ones sweetened with stevia.
Original recipe: http://www.shape.com/healthy-eating/cooking-ideas/10-new-ways-eat-quinoa/slide/2
Ingredients:
- 2 cups cooked quinoa (we used red)*
- 5 dates, pitted, and soaked in hot water until softened
- 2 tbsp ground flaxseed
- ½ tsp almond extract
- 1/8 tsp salt
- ½ cup protein powder (use your favorite brand, we used Trader Joe’s Hemp protein)
- ½ cup almond flour
- ¼ cup reduced fat, unsweetened, shredded coconut
- ¼ cup vegan chocolate chips
* We always make extra quinoa if making it for another dish. It makes a great breakfast, dessert, or main dish. Here are some of our quinoa recipes:
https://gardenfreshfoodie.com/main-dishes/hot-pumpkin-quinoa-breakfast/
https://gardenfreshfoodie.com/side-dishes/citrus-quinoa-with-pomegranates-and-avocado/
Instructions:
- Preheat oven to 350 degrees F.
- Spray an 8×8 baking dish lightly with baking spray or use parchment paper to line (we did this, and then lifted it out easily).
- If you don’t have left over quinoa, you should begin prepping this the night before. We like to soak ours for 4-8 hours (can go longer). Rinse it, then bring 2 cups of water and 1 cup of quinoa to a boil. If you’d like to make a larger quantity it’s a 2:1 ratio (2 parts water, to 1 part quinoa). Cover, and reduce heat to simmer until water is absorbed, about 15 minutes. Let cool enough to handle.
- Using a food processor, combine all ingredients except chocolate chips.
- Fold in chips. The dough is very thick, like cookie dough, so use the spatula to press into pan
- Bake for about 25 minutes until knife inserted comes out clean, set to touch. Let cool and remove from pan. Cut into 16 squares.
Nutritional Benefits:
- High in protein: great for repairing/healing damaged tissues
- No refined sugar (if chocolate chips are removed or replaced with those sweetened by stevia)
- Good source of fiber: helps to maintain moderate blood sugar levels, decrease blood sugar spikes, create feeling of satiety, maintains digestive health, decreases risk of digestive cancers
- Flaxseed: Omega-3 fatty acids help to lower blood pressure, regulate heart health, provides protein, and helps lower bad cholesterol
- No cholesterol: heart healthy
- Plant-based/vegan: fights inflammation
- Quinoa: high in protein, complex carbohydrate, high in fiber, grain free (made from the seeds of the quinoa plant)
- Low in sodium; unlike most processed bars
- Gluten/grain free: fights inflammation
- 2 cups cooked quinoa (we used red)*
- 5 dates, pitted, and soaked in hot water until softened
- 2 tbsp ground flaxseed
- ½ tsp almond extract
- ⅛ tsp salt
- ½ cup protein powder (use your favorite brand, we used Trader Joe's Hemp protein)
- ½ cup almond flour
- ¼ cup reduced fat, unsweetened, shredded coconut
- ¼ cup vegan chocolate chips
- * We always make extra quinoa if making it for another dish. It makes a great breakfast, dessert, or main dish. Here are some of our quinoa recipes:
- https://gardenfreshfoodie.com/main-dishes/hot-pumpkin-quinoa-breakfast/
- https://gardenfreshfoodie.com/side-dishes/citrus-quinoa-with-pomegranates-and-avocado/
- Preheat oven to 350 degrees F.
- Spray an 8×8 baking dish lightly with baking spray or use parchment paper to line (we did this, and then lifted it out easily).
- If you don't have left over quinoa, you should begin prepping this the night before. We like to soak ours for 4-8 hours (can go longer). Rinse it, then bring 2 cups of water and 1 cup of quinoa to a boil. If you'd like to make a larger quantity it's a 2:1 ratio (2 parts water, to 1 part quinoa). Cover, and reduce heat to simmer until water is absorbed, about 15 minutes. Let cool enough to handle.
- Using a food processor, combine all ingredients except chocolate chips.
- Fold in chips. The dough is very thick, like cookie dough, so use the spatula to press into pan
- Bake for about 25 minutes until knife inserted comes out clean, set to touch. Let cool and remove from pan. Cut into 16 squares.
When I saw gluten free I was hooked. Going to try make these this weekend… Thank you
Awesome-let me know how you like them. They’ve become a fav of mine
I made these and I will be making them again REGULARLY. This is my new favorite protein bar. I hadn’t tried a cereal protein bar before, and with the quinoa, that’s what it brought to mind for me when I ate it.
I had quinoa leftover that had been made with a vegetable broth, and it didn’t cause a flavor problem.
I mixed the coconut and chocolate in favor of two binder for egg.
So happy to have found this, thank you!
awesome to hear Vanessa!!! Now I want to make these again 🙂