Free! Dozens of them! Here!
It’s been a little while, but I post a lot on my Facebook, links to canning or storage books, photos of my cat…
Jim and Laurie’s homesteading group
Sometimes funny stuff, or homesteading stuff…
Do you wish you could make your own protein-energy-power bars? Do you want to get away from the chemicals, the allergens, the artificial sweeteners, the sad lack of non-horrifyingly-sweet bars out there? If you’re like me, I’m sick to death of overly sweet, dessert bars when I want a protein grab-n-go breakfast.
And most ingredients can come from food storage, so you can buy on sale and wait for it. I’m planning to try a sweet curry pumpkin batch, maybe a Thai with pineapple batch? I’ll post recipes if they work out.
The Ultimate Energy Bar Formula
The best mix and match game ever!
In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth. Add the oats and dry base ingredients and pulse just to combine. Add stir-ins and pulse again just to combine. If the consistency seems spreadable, you’re good. If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient.
Grease 13×9 pan with baking spray or rub with 1 tablespoon coconut oil, then spread mixture into pan.
Bake at 350 degrees for 15-18 minutes.
Note: You should use unsalted, unsweetened versions of the ingredients, and control the sweetness and saltiness through the sweetener and added salt.
Recommended beans (no sauce or spice)
Recommended soft, sweet fruit
Recommended optional extracts
Recommended dry spices
*For stronger spices like nutmeg and cardamom, use just a ¼-½ teaspoon and combine with less intense spices like cinnamon.
Recommended dry base ingredient (a combination is usually best)
So that’s the basic formula! To help get you started, here are three variations Christine came up with. For each of them, follow the same procedure from above for mixing and baking.
Example #1: chocolate black bean happy bars
Example #2: cranberry-pistachio protein bars
Example #3: maple pumpkin health bars