Posted: September 26, 2013 | Author: Becky Johnson | Filed under: Cooking with Love, Desserts, Gluten Free, Snacks, Uncategorized, Vegan | Tags: cocoa, cocoa crisps, energy bars, granola bars, oatmeal, peanut butter, peanuts, Rice Crispies |
I just returned home to Denver after a fabulous road trip with my husband Greg, to visit my daughter (co-author, co-blogger, co-conspirator), Rachel and her little family in Texas.
Her little boy Jackson, the most cheerful 2 year-old in the Lone Star State, greeted us at the door as if we’ve never been gone, and we were instant buddies again.
We loved watching him play in his “beach” (sandbox), help his dad out with yard work….
and make himself at home in the kitchen.
(He disappeared for 20 seconds and Rachel found Jackson eating this tub of vegan butter, and when she took it from him – quick as a flash, he grabbed another unopened tub and ran with it to the other side of the house, as if the butter tub was a football and he was toddler quarterback.)
Speaking of football and butter…. funny lady Anita Renfro posted this cartoon yesterday that cracked me up, because this could easily be me and Rachel watching Chopped, while our husbands watch Monday Night Football.
And speaking of cooking and football…
I just may have created the perfect football snack. These Crispy, Nutty Cocoa Energy Bars are a cross between a granola bar, a Pay Day candy bar, a Reeses and Rice Crispy Treats. They are also vegan, gluten-free (if you use gluten-free oats), chocked full of protein, healthy fiber, Omega 3s. But your guests and kids will never guess these treats are mostly good for them.
The great thing about this basic recipe is that you can really be creative with what you like, and what you have on hand to make it your own. They are perfect to tuck into your kids’ lunches. Kids prefer these to cookies, in fact, and you can be sure that they are getting plenty of fiber and protein to help slow the absorption of sugar. So no sugar crashes as happens so often with cookies.
Go, Team, Go!
Crispy, Nutty Cocoa Energy Bars
½ cup peanut butter (I used the natural kind)
½ cup agave nectar (you can substitute honey or brown rice syrup if you prefer)
1 ½ T. coconut oil (or olive oil)
2 T. pure maple syrup
¼ cup brown sugar
½ t. sea salt
1 t. vanilla
2 cups oats (use gluten-free oats if you want to make this recipe gluten free)
2 cups cocoa crisped rice cereal (I used a brand from the natural cereal section)
½ cup hemp seed or wheat germ or flax meal
2/3 cup chopped peanuts (I used a mixture of plain roasted and honey nut. They were already in fairly small pieces so I didn’t chop them.)
Preheat 350 degree
In a saucepan mix the first 6 ingredients and bring to a slow boil for 2 minutes. Turn off heat. Add vanilla. In a large bowl place oats, rice cereal, hemp seed (or wheat germ or flax), and nuts. Pour the hot peanut butter mixture over the dry ingredients and combine well. Pour all into a pan that has been greased with coconut oil or olive oil. Pat the mixture down firmly, using a piece of plastic wrap to keep it from sticking to your hands.
Bake for 15 minutes, let cool and then let harden in fridge (or freezer, if you are in a hurry). Then using a sharp knife, cut into squares or rectangles. (Or footballs, if you are feeling creative!)
Variations: Add coconut, chocolate chips or dried fruit. Use other nuts besides peanuts, and another nut butter instead of peanut butter, especially if you worry about peanut allergies. Almonds and almond butter or cashews and cashew butter would be delicious. Try another kind of crispy, light cereal for cocoa rice crisp cereal. (I have used Corn Chex, crushed, with good results.)
Posted: December 4, 2012 | Author: Becky Johnson | Filed under: Breads, Breakfast Foods, Desserts, Fruit Dishes, Gluten Free, Kids Cooking, Snacks, Uncategorized, Vegan, Vegetarian | Tags: bananas, cherries, coconut, cookies, cranberries, dates, dried fruit, energy bars, granola bars, healthy breakfasts, healthy lunch box treats, muffins, nuts, oatmeal gems, oats, seeds, trail mix |
(Becky, the Mama)
My mother, Ruthie, went from loving her sugary desserts (a la last week’s Honey Slice cookie recipe) to a diet almost completely without sugar a couple of decades ago. A health crisis with her blood pressure and heart, meant major changes in her daily diet – all for the better. Out went everything white: sugar, white flour and white rice… and in came the brown and fiber-filled replacements. But, we are not the sort of women to suffer deprivation in our family. Being the creative and resourceful cook, Mother found several ways to satisfy her sweet tooth while also getting healthier, sporting an adorably slim figure, and having more energy than women decades younger than she!
This is one of my all-time favorite sweet, healthy, satisfying treats that she baked. She served them in a pretty cloth-lined basket at a family supper and they disappeared in what seemed like minutes. Everyone from kids to adults raved about them.
The basic ingredients are so simple: oats, mashed bananas and grated apples. From there you can throw in the kitchen sink: any nuts, seeds, flavorings or dried fruit that you like. Another bonus is that you can serve this recipe to most of the people in your family (or friends) on special diets. The recipe is naturally vegan, and if you use gluten-free oats, it is gluten-free and can easily be adapted to use less sugar or made sugar-free. Kids not only love them, but as you can see from my little helper below, they also love to help make them.
My grandson Georgie, furiously mashing the bananas with a potato masher.
If you want to create warm memories of baking with little ones this Christmas, but prefer not to send them into a Sugar Orbit in the process: this is the perfect mom and child, or grandma and grandchild project, to whip up together.
The texture is somewhere between a muffin, an oatmeal cookie, trail mix, and baked oatmeal. Made with sugar they get a nice crunch on the outside but are moist and slighty chewy on the inside. Perfect for quick breakfasts-to-go, they also make great snacks for school lunch boxes and any outdoor enthusiasts in your family. Wrapped in foil they are wonderful sources of energy when hiking, camping or snow-boarding.
This recipe makes 2 dozen. Best stored in fridge and then heated for a few seconds in microwave.
Oat Nut Fruit Gems
Preheat Oven to 350 degrees
2 large bananas, mashed (use 3 if bananas are small)
2 large peeled apples, grated (use 3 if apples are small)
3 cups oats (I like Old Fashioned Oats for the chewier texture)
½ t. sea salt
1/3 c. raw organic sugar (or use other sweeteners such as brown sugar or coconut sugar or even Stevia, according to taste )
½ c. dried chopped fruit (I used dates and dried cranberries. Coconut also works well in this recipe.)
1/2 nuts and/or seeds (I used walnuts and pecans)
2 t. vanilla
Mix all of the above together in a large mixing bowl. Spray or oil muffin pans. Fill them about 2/3 full and gently press down with back of spoon. if you want them to look more muffin-like you can mound them a bit in the middle, as they won’t rise. (No leavening or eggs.)
Bake for 20 to 30 minutes or until just golden brown around edges and top.
When cool to touch, gently remove from pan. If not eaten in a day, store in fridge in a sealed bag or plasticware and zap for a few seconds in microwave to warm.
This was printed from: We Laugh, We Cry, We Cook
The site URL: http://welaughwecrywecook.com
The Title: Oat Nut Fruit Gems
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This was printed from: We Laugh, We Cry, We Cook