Kale Yerba Mate Bars (V, GF, raw option)

Kale Yerba Mate Bars (V, GF, raw option)
Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 41
  • Amount Per Serving
  • Calories: 187.1
  • Total Fat: 7.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 100.9 mg
  • Total Carbs: 18.5 g
  • Dietary Fiber: 2.7 g
  • Protein: 3.9 g

View full nutritional breakdown of Kale Yerba Mate Bars (V, GF, raw option) calories by ingredient
Report Inappropriate Recipe

Submitted by:

Introduction

ground kale, chard, yerba mate and oats provide the base for this healthy-ish energy bar with a sweet kick. Find a non-dairy carob or chocolate chips and make it vegan. these mini bars are surprisingly filling and allow you to get your fill of greens while on the road. ground kale, chard, yerba mate and oats provide the base for this healthy-ish energy bar with a sweet kick. Find a non-dairy carob or chocolate chips and make it vegan. these mini bars are surprisingly filling and allow you to get your fill of greens while on the road.
Number of Servings: 41

Ingredients

    Pulse in blender:
    +3.3C GROUND oats
    +3C (heaping) GROUND kale & chard chips
    +2C (heaping) GROUND loose leaf yerba mate tea, unbrewed
    +1/2C GROUND flax seeds

    Combine with:
    +2.5C (12oz) vegan chocolate or carob chips
    +1.25C peanut halves (or walnuts, almonds, pecans or cashews)
    +1.25C puffed brown rice (or 2-3 crumbled rice cakes)
    +1/3C melted nut butter (peanut, almond or cashew)
    +.25C melted Earth Balance or other nondairy margarine spread (could sub coconut or other oil)
    +1.5C agave nectar (or honey)
    +1.5C pure maple syrup
    +1tsp baking soda
    +1.5Tbsp vanilla extract
    +.25tsp sea salt (optional)
    Possible addition: 1C raisins or chopped dates

Tips

SPECIAL DIETS & SUBSTITUTIONS:
**GLUTEN FREE: already naturally gluten-free, if made with pure ingredients! If you can't find GF oats, you can sub hazelnut flour (or any alternative flour) or cooked quinoa (or other GF grain such as amaranth or millet) for the ground oats**

**RAW DIETS: These bars are just as good raw! Just remember to skip the baking soda and you may want to reduce vanilla to 1Tbsp**

**NUT ALLERGIES: Substitute sunflower seeds, whole flaxseed, raisins and/or chopped dates for the peanut halves and use extra agave and/or maple syrup in place of PB/nut butter**

**LOW SUGAR: Substitute SF maple syrup (I like SpringTree) and be sure to use agave nectar instead of honey. Increase the amount of margarine and/or melted PB until right consistency, since SF syrup won't bind as well**

This recipe is so adaptable that it can please almost any diet. An ambitious cook could make this a low carb, low-sugar, gluten-free, nut-free, raw vegan bar if he really wanted to!


Directions

1) dry 3 bunches of kale and/or chard in dehydrator or in oven at 350 for 10-15 min until crispy.

2) Individually pulse oats, greens, yerba mate into a fine powder (measurements are after grinding)

3) In a large mixing bowl combine powders with other ingredients. Save agave, earth balance, melted PB & maple syrup for last and mix in gradually until mixture clumps together well and can be easily formed into balls and compacted. You may not need the full amount of these liquids
*possible addition: 1C raisins or chopped dates

4) Scoop into a couple of baking pan and spread evenly (I used a 9x13" cake pan AND a standard bread pan). Press down firmly and try to compact as much as possible (I recommend putting wax paper on top and using the bottom of a second equal-sized to really press hard). Bars should be less than 1" thick and very dense (any air pockets will make them fall apart)

5) Bake for 18-20 minutes at 350F or until firm with slightly brown edges. Cut into 1x2" mini bars

Wrap individually with foil or plastic for the perfect homemade travel snack

Serving Size: makes 40-48 mini energy bars

Number of Servings: 41

Recipe submitted by SparkPeople user KLM5028.

Rate This Recipe