Rethinking Your Snack Bars

Do you really want to eat these ingredients?

Most of us have very busy lives between work, school, family and fun.  It is challenging to make the time to prepare balanced healthy foods and we tend to buy granola bars, protein bars or snack food items at Costco or the grocery store.  While this seems like a great idea to get a good snack with protein and good taste (and it certainly is a better choice than not eating), if you really look at the ingredients list, these bars are definitely not close to a whole foods product.  Here is just a sample of the ingredients from one commonly eaten bar:

Roasted Peanuts, Soy Protein Isolate, Chicory Root Extract, Sugar, Vegetable Oils (Palm, Kernel, Palm, Canola, Peanut), Whey Protein Concentrate, High Maltose Corn Syrup, Cocoa, Fructose, Peanut Butter (Peanuts, Salt), Vegetable Glycerin, Rice Starch, Honey, Rice Maltodextrin, Salt, Soy Lecithin, Natural Flavor. Contains Peanut, Soy And Milk Ingredients.

The ingredients list above is very far from whole foods, has highly processed fats, corn syrup and artificial fructose - Yuck!

I challenge you this week to try out one of these healthy, well balanced snack bar recipes!  Each of these is portable, tastes great and is free from bad fats, fake sugars and processed fillers from corn and soy.  

Emily Granola Bars This is a great granola bar that my daughter loves – hence the name.  These are crunchy bars and would need to be paired with a good protein for a wholesome, balance snack.

2 tbsp - ALMONDS, RAW ( I used sliced raw almonds because it’s easier on my food processor) 0.25 tsp - BAKING SODA 1 tsp - CINNAMON, GROUND 3 tbsp - HONEY 0.08 CUP - MAPLE SYRUP 1.5 cup - OATS, ROLLED, DRY, BOBS REDMILL 3 tbsp - OIL, GRAPESEED (or you can use the vegetable oil of your choice) 2 tbsp - SUGARS,GRANULATED Preheat oven to 325 degrees.  Line a cookie sheet with parchment paper.  In  a food processor, using the metal blade, process almonds until in small bits and pieces.  Transfer to a bowl and stir in the oats, sugar, cinnamon and baking soda.  In food processor combine the oil, honey and maple syrup.  Process until well blended, about 30 seconds.  Add the dry ingredients in 2 batches to the food processor, processing each time you add, until well combined.  Transfer mixture to bowl – now you can add any extras – mini chocolate chips, dried fruit etc.  Use a large spoon to spoon 12 cookie size servings onto the cookie sheet.  Bake on middle rack of oven for 25-30 minutes.  When done, remove from oven and let sit for 10 minutes to cool – this way they set and don’t fall apart.

NUTRITIONAL INFO: Number of Servings: 12; Calories Per Serving: 121 Protein Per Serving: 2g; Carbohydrates Per Serving: 17g Fat Per Serving: 5g; Sugar Per Serving: 9g Sodium Per Serving: 26mg; Fiber Per Serving: 2g

Chocolate Yam Protein Bars This is a good combo of protein/carbs/fats, and can be a 'meal in a bar' in a pinch. Feel free to sub out spices, flours, and sweeteners to suit your individual circumstances. Using 2 tsp baking soda per the recipe creates a more cakelike texture, while reducing to 1 - 1.5 tsp creates a denser, more brownie like texture that holds up better for travel.

1/2 cup - ALMOND FLOUR 1.5 CUP – UNSWEETENED APPLESAUCE 2 tsp - BAKING SODA 1/4 cup - CAROB POWDER 1 tbsp - CINNAMON 1/4 cup - COCONUT FLOUR 1 whole EGG 6 scoop – CHOCOLATE PROTEIN POWDER* (can substitute plain or vanilla as well) ½ cup - HONEY 1 tbsp - VANILLA EXTRACT 1.3 pound – YAMS, BAKED IN SKIN AND PEELED

Bake, peel, and mash yams. Add remaining ingredients to mashed yams and mix well. Add mixture to a lightly greased 9x11 baking pan, and bake at 350 for 20 - 25 minutes.

NUTRITIONAL INFO:  Number of Servings: 12; Calories Per Serving: 244 Protein Per Serving: 17g; Carbohydrates Per Serving: 35g; Fat Per Serving: 4g Sugar Per Serving: 17g; Sodium Per Serving: 244mg; Fiber Per Serving: 6g

Oatmeal Protein Bars Home-made protein bars - really great for travel or an alternative breakfast! One bar is huge satisfying. Even your kids will love them. You can add anything to them; dried fruit, cinnamon, nuts or seeds... Any type of milk will work. Could also substitute the applesauce with really ripe bananas(super mushy ripe).

3/4 cup - ALMOND BUTTER 1 cup – UNSWEETENED ALMOND MILK 1 cup - APPLESAUCE UNSWEETENED 2 – LARGE EGG WHITES 4.5 – PROTEIN POWDER* – FLAVOR IS YOUR CHOICE 3 cup – ROLLED OATS 2.5 tsp - BAKING POWDER

Combine all ingredients; pour into 9X11 or two 9x9 (8x8) pans sprayed with cooking spray. Bake at 350 for about 35 minutes. Really watch the time and don't over-bake as they will get dry. If doing in two smaller pans they only need about 25 minutes in the oven. Once cool, cut, wrap place in fridge.

NUTRITIONAL INFO: Number of Servings: 8; Calories Per Serving: 342 Protein Per Serving: 25g; Carbohydrates Per Serving: 29g Fat Per Serving: 14g; Sugar Per Serving: 6g Sodium Per Serving: 224mg; Fiber Per Serving: 7g *When choosing a protein powder, the same principle applies.  The fewer the ingredients the better.  Our new Summit at Home Proshop and Cafe now sells Hammer Protein, which is a very clean protein powder.  They have a whey protein powder (from dairy), or a vegan option (from vegetable protein sources).  Members also receive a discount!