About a month ago I had one of those ugggh moments.
A good friend of mine had excitedly shared a new idea for on-the-go protein bars — something low in sugar, high in protein, and satisfyingly kid-friendly.
Yet, I snubbed her idea, passing it off as having too much sugar.
The reality was, I didn't really listen to her plan as I should have.
The next week, when she visited again to pick up her milk share at our home, she brought me a sample of her newly concocted protein bar.
Boy, was it good!
After hearing about the ingredients she used, I promptly ate my words. This was an amazing protein bar without much sugar at all!
The texture was smooth and not sticky, and it stayed together even without dates.
My friend Debbie had created a protein bar masterpiece.
So, I ate my humble pie, asked for forgiveness, and requested to borrow her idea and share this wonderful creation with you all.
Thank God for faithful friends who joyfully forgive and are more than happy to share. 😉
Here's my adapted version of her protein bars. I hope you love them as much as I do!
Debbie's Grain-Free Protein Bars
- 1/2 cup maple syrup
- 1/2 cup raw honey
- 3 egg whites
- 3 teaspoons vanilla extract
- 3 tablespoons gelatin
- 3/4 cup water
- 3 cups raw almonds, preferably soaked
- 2 cups raw cashews, preferably soaked
- 1-1/2 cup raw pumpkin seeds, preferably soaked
- 1-1/2 cup raw sunflower seeds, preferably soaked
- 1 cup coconut shreds
- grated rind of 1 organic lemon
- 3/4 cup mini chocolate chips
Grease a 9″ x 13″ glass dish with coconut oil.
Begin by making the marshmallow binder for the protein bars. Place maple syrup, honey, egg whites, and vanilla extract in your mixer. Whip or beat on high until gentle peaks form — this should take around five to eight minutes, depending on your mixer.
While the egg mixture is whipping, grind all of the nuts, seeds, and coconut shreds into a semi-coarse texture in a food processor or blender and mix together in a large bowl.
I just used a mixture of all the soaked nuts I had on hand. Feel free to experiment!
Add lemon peel and chocolate chips, and mix until combined. Set aside.
Heat water over medium heat while slowing adding gelatin. Once the gelatin has completely dissolved, remove from heat. When the egg mixture has begun to peak, slowly add gelatin water while continuing to whip. Allow to mix for another five to eight minutes, until the mixture has begun to thicken up.
Once egg/gelatin mixture is thickened, quickly combine with nut/seed mixture and mix until all ingredients are evenly distributed. Pour into the greased dish and refrigerate overnight.
In the morning, you will have a great on-the-go or simply anytime protein snack!
Feel free to experiment with the sweeteners. I find that 1/3 cup of both maple syrup and honey works best for my palate, but others in my home like a bit more. 😉
This recipe is quite flexible, so you can even just use entirely honey, or entirely maple syrup. Also, if you want to omit the chocolate, I would probably omit the lemon peel as well.
Do you find that many bar recipes are just too high in sugar? Does this look like a lovely, on-the-go snack?
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