Need Recipe For Protein/Power Bar

[jasonD2]

Hello-

I typically eat Lara and Raw revolution bars but am trying to lay off fructose and a lot of these bars have dates and agave

Can anyone recommend a recipe for a protein bar that is gluten free, dairy free, fructose free, soy & egg free?

thanks

[Erin Elberson]

Hi Jason!

I did this one using rice protein (this is an excerpt from my blog)These do contain fruit-I know you said you had eaten Lara bars so I'm not sure if you are trying to avoid fructose from fruit-in which case these would not work. To make it egg free, substitute a mixture of 2 TBSP ground flaxseed with 4 TBSP of water to make a flax "egg." I guess if you wanted to eliminate the fruit you could just combine the protein powder with the flax egg, some nuts/seeds and enough water to make the right doughy consistency...but I'm not sure.

Gluten Free Dairy Free Protein Bar Recipe-Trail Mix bars

As I've mentioned before, I tend to treat recipes as a guideline more than a set-in-stone idea. So please do the same with this-these are all experiments and works-in-progress.

I thought the rice protein may produce a bit of a crumbly texture, so I tried to compensate with a bit more moisture. After cooking, I think I could have added a little more, so keep that in mind and let me know how you make out. Next time I'd add another mashed banana, more applesauce, or more eggs or egg whites. Something for just a bit more moisture. I would have reached for greek yogurt or ricotta cheese ordinarily, reminded myself-"no silly-these are dairy free!"

OK onto the good stuff:

Ingredients:

First thing I did was spread 30 grams of slivered almonds and 1 cup of gluten free oats on a jelly roll pan and toast them at 350 for about 10 minutes until fragrant and awesome smelling. While that is in the oven combine:

the Wet ingredients:

-1 mashed medium banana

-4 oz unsweetened applesauce

-80 grams of diced dried fruit (I had cranberries, apricots, and cherries)-I let this sit in the wet ingredients to plump a bit

-1 tsp vanilla

-.5 cup egg white

-1 TBSP coconut oil (you may need to melt this a little first if it's in solid form)

Combine all of the above wet ingredients. To that add:

-.5 tsp stevia (I use the spoonable kind-you can use whatever sweetener you want here)

-3 scoops of rice protein powder (measures to approximately 1 cup-mine was chocolate flavor and sweetened, so you may need to add sweetener or additional spices (cinnamon etc) if yours in unflavored.) I used True Protein rice protein that I reviewed here

-2 tsp cinnamon

-2 TBSP cacao powder

-The toasted oats and almonds that by now have come out of the oven

Add the dry to wet. Actually, add the protein powder first because that takes a bit more mixing. Then add everything else.

Spread into a 8x8 pan sprayed with non stick spray.

Bake at 350 for 15 minutes. Definitely not longer or they will get too dry.

Here's the nutritional breakdown based on my protein powder:

6 servings (this is 6 good-sized squares)

per serving:

225 calories

6 grams of fat

27 grams of carbohydrate, 4 of which are fiber

18 grams of protein

[jasonD2]

Thanks Erin- There a few other ingredients I would have to leave out...apples, banana, cinnamon and coconut. If theres a way to use the following ingredients id be happy as a clam...i know some bars are baked and others are just shaped and refrigerated so not sure what works best:

flax meal

pumpkin seeds

rice syrup

almond butter

pea or hemp protein

pecans

rice krispies (gluten free rice puffs)

any additional suggestions would be appreciated & thank u

[Takala]

Jason, you know that a lot of rice syrups are processed with barley, don't you ? Is the one you are contemplating actually gluten free ?

You can make syrup from sugar and boiling water if you need to.

[jasonD2]

I have the Lundberg Rice Syrup which is gluten free

[Erin Elberson]

Thanks Erin- There a few other ingredients I would have to leave out...apples, banana, cinnamon and coconut. If theres a way to use the following ingredients id be happy as a clam...i know some bars are baked and others are just shaped and refrigerated so not sure what works best:

flax meal

pumpkin seeds

rice syrup

almond butter

pea or hemp protein

pecans

rice krispies (gluten free rice puffs)

any additional suggestions would be appreciated & thank u

OK-that definitely changes things!

I'm guessing that with these ingredients you would be best off with a refrigerated bar. Honestly, I prefer the baked ones so I have very little practical experience with those. What flavors do you like? If you have a flavored gemma (pea) powder, then that will be your primary flavor.

Give this a shot:

1 cup of protein powder

.5 cup of flax meal , .5 c of rice krispies

-Combine these ingredients. Add 1 cup of almond butter and stir to combine. (This will also act as a forearm workout session ) Should make a sticky-doughish batter. You could add a bit of rice syrup here for consistency and sweetness.

-Add in some chopped pecans and pumpkin seeds.

Line a 6x8 pan with wax paper, and spread the batter out. You may need to use a spoon that's been sprayed with non-stick spray as this will be sticky stuff.

Refrigerate or freeze several hours or until firm.

Let me know how it works out if you try it!