Trevrizent said:High energy protein bar
This may be used as a breakfast bar, or for the busy person or hiker, as a mid-morning snack or lunch. Makes 15 or 16 bars. I’ve been experimenting with this recipe for a while to finally arrive at this.
100g (1 cup) buckwheat flakes
280ml (1 cup + 2 tbsp) red grape juice (I have also used apple juice, and apricot successfully)
115g (1/2 cup) butter or ghee (I have used both)
60g (1/4 cup) Xylitol
2 eggs (or any one of the several egg substitute formulas)
100g (3/4 cup) sunflower seeds, then chopped up
100g (3/4 cup) pumpkin seeds, then chopped up
100g (1 cup) flaked almonds, then chopped up
100g (3/4 cup) dried cranberries (or chopped dried figs, or …)
100g (1/2 cup) dried blueberries (or chopped dried dates, or …)
1 tsp garlic powder
1 tsp tumeric
1 tsp ginger
Preheat the oven to 180C/350F/gas mark 4. Line a 20cm square baking tin, or 28cm x 18cm Swiss roll tin, with baking parchment.
Place buckwheat flakes in a bowl and pour over the red grape juice, leave to soak for at least 1 hour, until all the juice appears absorbed.
In a large bowl (this is the main mixing bowl), cream butter, add sugar, beat until pale, light and fluffy.
In another bowl, whisk eggs and gradually add to the creamed mixture, beat together until combined.
Fold in juice soaked buckwheat flakes, chopped almonds and seeds, berries, and spices.
Pour into lined tin, smooth surface with a palette knife.
Bake for 25 mins until golden brown.
Allow baked ‘cake’ to cool in the tin, and place in refrigerator before taking it out and cutting into bars.
Store in an airtight tin and use within 1 week, or freeze.
There is an egg-free, crunchier version than the above ‘cake mix’ (this version is taken from Seriously Good! Gluten-Free Cooking by Phil Vickery), as follows:
100g sunflower seeds
100g sesame seeds (I used chopped almonds)
100g pumpkin seeds
100g semi-dried cranberries
100g semi-dried blueberries
100g gluten-free porridge oats (I used buckwheat flakes)
2 tbsp soft brown sugar (I used Xylitol)
1 tsp ground cumin seeds
1tsp ground cinnamon
1 tsp ground coriander
1x397g tin condensed milk
150g unsalted butter, cut into small cubes (I've used ghee here too)
(if the sugar is omitted, the texture will be slightly crumblier)
Preheat the oven to 180C/350F/gas mark 4. Line a 24cm square baking tin with baking parchment.
Place the seeds, fruit, oats, sugar and spices in a large bowl and mix well.
Put the condensed milk and butter into a bowl and place over a pan of gently simmering water. Melt together until well blended and hot. This will take about 15 minutes.
Stir the butter mixture into the fruit and seeds and mix really well.
Spoon the mixture into the tin and pack down with the back of the spoon.
Bake for 20 minutes, until slightly golden. Remove from the oven, cool and cut into bars.
I have yet to make this with a satisfactory substitute for the condensed milk.
However, I recently came across a plausible alternative in The AiA Gluten & Dairy Free Cookbook, Compiled by Marilyn Le Breton; as an alternative I have yet to see how well it works.Sweetened condensed milk
½ cup Dari-Free (potato based milk powder substitute) + ¾ cup sugar + 2 tbsp dairy free margarine (could use ghee or butter here I guess) +1/2 tsp xanthan gum or guar gum.
Mix all the ingredients together well.
Bring ingredients slowly to the boil, over a medium heat, stirring constantly.
Boil for 1 minute or until thick and bubbling, stirring constantly.
Chill liquid before adding to a recipe.
These both look great, Thanks for posting them . I find Breakfast tricky if I'm in a hurry and these would definitely help.
Would Coconut cream replace condensed milk if you can tolerate coconut? I might try I have a tin in the cupboard. If it works I'll report back.