Protein – Bars

happy friday! 🙂

yeah, i promised you i’d come up with a recipe of a high-protein-version of my “college-bars”.

duh, i tried it!

i thought about how i could increase the protein in these yummy treats, and guess where it took me:

CHICKPEAS!

yes, chickpeas can be used for many different kinds of food.

number 1 use is, of course, “hummus”.

BUT chickpeas are very patient & can also be added to sweet stuff, such as granola-bars.

fact is, the original version of college-bars already contained some amount of protein, thanks to the Amaranth.

i absolutely LOVE amaranth, especially popped, for its high nutritional value & the protein it contains.

(if you are not interested in nutritional facts, scroll down & go straight to the recipe! )

here’s some interesting stuff about Amaranth:

– high in protein (15-18%)

– contains respectable amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. 

– high in fiber

– contains calcium, iron, potassium, phosphorus, and vitamins A and C.

– fiber content of amaranth is three times that of wheat

– its iron content, five times more than wheat

– it contains two times more calcium than milk.

– Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.

– also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Cooked amaranth is 90% digestible and because of this ease of digestion, it has traditionally been given to those recovering from an illness or ending a fasting period.

– consists of 6-10% oil, which is found mostly within the germ. The oil is predominantly unsaturated and is high in linoleic acid, which is important in human nutrition.

– have a unique quality in that the nutrients are concentrated in a natural “nutrient ring” that surrounds the center, which is the starch section.

(source: http://chetday.com/amaranth.html)

now let’s take a look at chickpeas:

– helpful source of zincfolate and protein.

– also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes.

– low in fat and most of this is polyunsaturated.

– One hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only 0.27 grams is saturated), 7.6 grams of dietary fiber and 8.9 grams of protein.

– also provide dietary phosphorus (49–53 mg/100 g), with some sources citing the garbanzo’s content as about the same as yogurt and close to milk

– According to the International Crops Research Institute for the Semi-Arid Tropics chickpea seeds contain on average:

  • 23% protein
  • 64% total carbohydrates (47% starch, 6% soluble sugar)
  • 5% fat
  • 6% crude fiber
  • 2% unknown

– There is also a high reported mineral content:

  • phosphorus (340 mg/100 g)
  • calcium
  • magnesium (140 mg/100 g)
  • iron (7 mg/100 g)
  • zinc (3 mg/100 g)

Recent studies have also shown that they can assist in lowering of cholesterol in the bloodstream.

(this information is from wikipedia)

i think i created a very balanced & tasty bar, for i used the chickpeas both mashed & in original form.

here’s the recipe:

– 1 c. spelt flakes

– 2 c. oats mix (sunflower seeds, raisins, oats)

– 1. amaranth pops

– 1/3 c. flax seed, ground

– 1 c. chickpeas, cooked

–> as always, toast these ingredients on a baking sheet in your stove until golden brown;

combine and mash (i did this with a hand held blender):

– 1 1/2 banana

– 1 c. chickpeas

– 3/4 c. rice syrup

– 1/4 cup pure orange juice, or more if desired

– 1 1/2 t salt

– 2 t carob powder

– 2 T cinnamon

– 3 t ginger powder

* optional: 2-4 t instant coffee powder

–> mash all the ingredients above until a homogeny liquidish paste & set aside;

prepare:

– 2 c. dried dates

– 2 c. raisins

– 1/2 banana, roughly chopped

now, take your (hopefully) golden ingredients out of the stove & in a bowl, combine with the liquidish paste & the fruit;

toss well, to make sure everything is covered with the chickpea-rice syrup-banana-paste;

layer everything on a baking sheet and, with another baking sheet to help, press everything until flat. make sure to not leave any air between the sticky stuff!

–> turn on heat to about 180 – 200 °C & bake for about 15-25 min., depending on woh crunchy you want your protein – bars.

when finished, let cool down for about 10-30 min., then carefully cut into bars!

oh, you can also wrap them up and give them as a present!

OR, another opportunity, use them for the “WAKE ME UP – CUP”:

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College – Bars

hey there 🙂

actually, i’ve just gotten home from my third day at college.

IT’S AMAZING!

imagine about 70 people, coming from everywhere across the whole planet in my hometown to study.

we got 22 nations covered!

here’s a list of all the countries featured by us students

i told you i need some quick grab’n’go treats to take with me when spending the whole day at college.

therefore, i created my own recipe for GRANOLA BARS!

they are very similar as my “homemade granola”, just as a comfy to-go snack.

i figured out 2 versions of these bars.

they are very easy to make and, again, very flexible.

put into your fav. ingredients, here are my tried versions:

COLLEGE  – BARS

classic  style


– 1/2 – 1 c. spelt flakes

– 1 c. amarath-pops

– 1 cup muesli mix (oats, raisins, sunflower seeds)

– 1/4 c. flax seed, shredded

– 3/4 – 1 c. nuts, chopped (i used almonds, cashews & pecans)

–> on a baking sheet, toast the above ingredients for about 10 min. at 150 – 200 ° C.

– 1 banana, mashed

– 1/2 c. rice-syrup

– 3- 4 T mylk

–  1 t salt

– 1 t carob-powder

– 1 – 3 T cinnamon

* optional: some instant coffee powder

–> mix these ingredients & set aside until your others are a little toasted.

then, mix everything & toss well.

layer everything on the baking sheet, pressing it until flat (depends on how thin/thick you want your bars to be).

turn on heat to 200° C. & bake for about 15-25 min., depending on how crunchy you want the bars to end up.

now, let cool down for about 20 min. & then cut into bars.

cool in fridge & enjoy!

COLLEGE – BARS

fruity style

– 1 1/2 c. spelt flakes

– 1 1/2 c. amaranth pops

– 1/3 c. flaxseed, shredded

– 3/4 c. nuts, chopped (almonds, cashews, pecans)

– some dried figs, chopped (i used 7)

– some dried dates, chopped

– 3/4 c. raisins

– 1 banana, mashed

– 1/2 c. rice syrup

– 1/4 c. pure orange juice

– 1 t salt

– 1 t carob

– 2-4 T cinnamon

– 2 t ginger powder

*optional: 2 t instant coffee powder

-> see the instructions above at the “classic version” & follow them. 

roast the grains & nuts first & then add the wet mixture & toss well.

layer everything on a baking sheet &  press until flat, then bake.

when finished, let cool down & then cut in bars-forms.

i am so amazed!

these college – bars are so much cheaper, healthier & tastier than store-bought granola bars!

think about how much you would normally pay for such a bar.

college – bars don’t contain any trans fats. in fact, they contain no added fat at all!

more, these bars contain no sugar, but healthy, natural sweeteners.

short: they’re good for you, for the environment, animals, your heart & for your purse!  🙂

EXTRA- RECOMMENDATION

make your own composition of bars!

if you wonder what you could change, you may take a look at my “Index” – page for substitution-ideas.

i also kinda brainstormed and could offer you the following ideas:

– add chocolate! chocolate is great in any form: chocolate chips, totally chocolate-covered bars, cocoa powder instead of the carob;

– add some dried/dehydrated/fresh berries;

– add pieces of a banana;

– add peanut or any nut butter to the wet ingredients;

– add jam to the wet ingredients;

– reduce the amount of grains & use more nuts instead for a more “nutty” bar;

– add seeds! pumpkin, sunflower etc.;

– add shredded coconut/coconut-flakes;

have a good day,

s.