Fudgey Protein Energy Bars
By: Feed Me I'm Hungry
This is a delicious recipe for "fudge" if made exclusively with cocoa/carob powder. For picky eaters…use ½ cup cocoa powder and ½ cup protein powder for a healthy bar that still packs plenty of chocolate decadence!
Preparation Time: 15 minutes plus ½ hour refrigeration.
Cooking Time: 5 minutes maximum.
Yield: about 40 2" squares.
Ingredients:
1 cup nut butter or seed butter
1 cup raw honey
1 cup carob powder (or 1 cup cocoa powder or 1 cup protein powder)
¾ cup nuts and/or seeds, ground. (choose walnuts, almonds, pumpkin seeds, or sunflower)
¼ cup finely ground flaxseeds
¼ cup raisins or chopped dried fruit (optional)
¼ cup flaked unsweetened cococut (optional)
1. Cream together nut butter and honey. (If nut butter was refrigerated, melt it in saucepan over low heat; then mix with honey.)
2. Sift in carob powder (or cocoa or protein powder) and stir to blend.
3. Add remaining ingredients and stir to combine.
4. Press mixture into a 9" lightly oiled cake pan and cool in fridge for at least ½ hour.
5. Cut into squares or bars with a warm knife.
Wrap in wax paper and refrigerate for 1 month, or freeze up to 3 months.
Nutritional Analysis per 25 gram (1 square) serving:
Calories - 85 kcal
Total Carbohydrate - 10 g
Fibre - 1.4 g
Total Fat - 5.2 g
Saturated Fat - 0.6 g
Mono-unsaturated Fat - 3.1 g
Poly-unsaturated Fat - 1.2 g
Protein - 2 g
Sodium - 2 mg
Alternative ingredients:
Nut butters: almond, almond-hazelnut, or peanut. Choose single-ingredient varieties with raw or dry-roasted nuts as the only ingredient.
Seed butters: sunflower, pumpkin or tahini (sesame-seed paste) are preferable.
Protein powders: Whey protein isolate, non-GMO fermented soy protein isolate, or pure rice protein or pea protein are preferred. Rice and pea proteins are hypo-allergenic.
Ages & Stages:
1 year: not appropriate due to nuts and honey.
1-4 years: do not give peanut butter or peanuts to children under 3.
5-12 years: great as an after-school snack or a treat!
12+ years: great as a snack after sports or exercise.
Health Tips:
Avoid whole nuts & seeds if irritable bowel or inflammatory bowel disorders exist, and use the following: finely ground hemp seeds, finely ground flax seeds, and coconut flakes to make a volume equal to ¾ cup. Because the severity of bowel disorders varies among individuals; please consult your health care practitioner before consuming any nuts or seeds if you have these conditions.
Short Cuts:
All ingredients are pantry staples. This recipe is quick and easy!
Original recipe by: Karen Zegers, RNCP
Modifications by: The Feed Me People, FMP Inc.
Feed Me…I'm Hungry! is a self-published book featuring over 80 delectable recipes. Each recipe can be easily modified to suit different age groups, picky eaters, or special dietary requirements. Every selection features wonderful ingredients drawn from culturally diverse menus and inviting photographs.
Healthy Kid-Tested Recipes - Nutritionist approved - Dr. recommended!
Visit us online at: www.feedmecookbook.com
© Toronto4Kids - January 2008 |
