Coconut-Pemmican Bars - Protein Snack Bars
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 40
Ingredients
1 medium banana *1 large apple5 cups organic oats, thick-cut if available1 Tbsp vanilla extract **2 Tbsp unsweetened cocoa2 tsp cinnamon1/4 tsp sea salt1 cup Myology Whey Protein Isolate Powder 3/4 cup soy flour2 cups roasted soy nuts, unsalted1/2 cup golden raisins1/2 cup coconut, unsweetened (= 8 Tbsp)* the banana should not be speckled and especially not over-ripe** my preference is the flavor of Goodman's white vanilla extract in this recipe
The night before (or at least a few hours ahead):
In a medium bowl measure 3 cups of organic oats, cover with water, stir to mix, then add more water to cover. At this point I pour them into a large ziplock bag and place in refrigerator.
Before mixing into batter, pour off the excess water. Snip a corner of the bag and squeeze the oats into the food processor chute.
Utensils needed include:
Large mixing bowl and mixing spoon or spatula
10" x 15" inch stone bar pan (or substitute your choice of baking pans; adjust calculations for servings)
Grater / or a Food Processor
[Steps 2 - 4 are quick work in the food processor]
To prepare batter:
1. Preheat oven to 350.
2. Remove apple core but do not peel. Grate apple; add banana and mash it as you combine it with the grated apple.
3. Stir in 1 Tbsp vanilla, 2 tsp cinnamon, 2 Tbsp cocoa, 1 cup protein powder, 1/4 tsp salt, and 3/4 cup soy flour. Mix well.
4. Add the moist oats and combine thoroughly.
5. Remove batter to a large mixing bowl. Stir in 2 cups of (dry) organic oats, the nuts and raisins.
6. Spread mixture into baking pan.
7. Bake on middle rack of oven at 350 for 20 minutes.
8. Reduce heat to 200; move pan to the top rack and continue to bake 5 minutes longer. Adjust baking time for baking pans and your preferences (crispy edges or softer bars).
10. Remove from oven and immediately cut the bars* and place them on a wire rack to cool.
11. Cool thoroughly before storing in refrigerator.
* This is calculated for 40 square bars, 1 3/4" x 1 3/4"
In a medium bowl measure 3 cups of organic oats, cover with water, stir to mix, then add more water to cover. At this point I pour them into a large ziplock bag and place in refrigerator.
Before mixing into batter, pour off the excess water. Snip a corner of the bag and squeeze the oats into the food processor chute.
Utensils needed include:
Large mixing bowl and mixing spoon or spatula
10" x 15" inch stone bar pan (or substitute your choice of baking pans; adjust calculations for servings)
Grater / or a Food Processor
[Steps 2 - 4 are quick work in the food processor]
To prepare batter:
1. Preheat oven to 350.
2. Remove apple core but do not peel. Grate apple; add banana and mash it as you combine it with the grated apple.
3. Stir in 1 Tbsp vanilla, 2 tsp cinnamon, 2 Tbsp cocoa, 1 cup protein powder, 1/4 tsp salt, and 3/4 cup soy flour. Mix well.
4. Add the moist oats and combine thoroughly.
5. Remove batter to a large mixing bowl. Stir in 2 cups of (dry) organic oats, the nuts and raisins.
6. Spread mixture into baking pan.
7. Bake on middle rack of oven at 350 for 20 minutes.
8. Reduce heat to 200; move pan to the top rack and continue to bake 5 minutes longer. Adjust baking time for baking pans and your preferences (crispy edges or softer bars).
10. Remove from oven and immediately cut the bars* and place them on a wire rack to cool.
11. Cool thoroughly before storing in refrigerator.
* This is calculated for 40 square bars, 1 3/4" x 1 3/4"
Nutritional Info Amount Per Serving
- Calories: 119.0
- Total Fat: 3.8 g
- Cholesterol: 0.4 mg
- Sodium: 22.0 mg
- Total Carbs: 14.2 g
- Dietary Fiber: 2.5 g
- Protein: 8.1 g
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