Friday, 14 January 2011

Energy Bars - gluten free, dairy free

I spent some time trying to make a flapjack without oats, but was disappointed by the texture and appalled by the amount of butter and sugar needed to hold the ingredients together.  I watched nutritionist Ellie Krieger make energy bars on TV and thought her recipe would adapt well with gluten-free ingredients.


 She did use oats and wheat flour; here is a version using buckwheat and my usual flour mix of urid lentils (40%), tapioca (40%) and cornmeal (20%).

These bars are sweet without being cloying, hold together well and can be eaten without crumbs getting anywhere and, for the person that said they wanted quiet food to eat in the library, make hardly any noise at all.

Elie wrapped hers in clingfilm and stored them in the freezer so that she always had a wholesome snack to put in her bag when she was in a hurry.  Otherwise, she suggested a week at ambient temperature.

I have tried to produce a complete nutritional breakdown but had to use a combination of pack backs and websources, so data on all the minerals, amino acids etc. are not available.  Actual figures on the vitamins and minerals should be higher.  However, you can see that these little bars are good for protein, fibre, and iron.  They are also packed full of slow-release sugars so will be good for combating hunger for longer.

Ingredients (substitute whatever fruits and nuts you have in your store-cupbard.  Next time I will try cranberries and lemon zest for a sour flavour).

125g pumpkin seeds
125 sunflower seeds
230g apricots
110g blueberries
125g dates
100g whole buckwheat
100g whole almonds
125g flour (gluten-free mine is urid, tapioca and cornmeal)
3 large eggs
1 tsp cinnamon
150g maple syrup

Put all the dry ingredients in a food processor and whizz until it starts forming a paste.  I had to do this in two batches.  You want some of the fruit to pulverise so that it holds the mix together, but some bits to be large enough to notice what you are eating.

Add the egg and maple syrup and stir until evenly mixed.

Place on a greased baking sheet.  I lined mine with baking parchment just to be sure that it wouldn't stick. Press down to make a flat top so that things will hold together.

Bake at 170C fan for about 20 minutes until it just begins to go brown.

Cut into slices while still warm and place on rack to cool.

Nutrition Data

20 slices from batch (I made 40 but regarded two of these as one serving for this calculation).  Percentages are approximate RDA for adult female.

219 calories
Total fat                 10g                15%
Saturated fat            1 g                 6%
Sodium                  14mg              1%
Total carbohydrate 30mg            10%
Dietary fibre            3 g               13%
Sugars                   17g
Protein                    7g                  14%

Vitamin A  6%
Vitamin C 1%
Calicum 4%
Iron 11%

Have a look at  this website for useful help with analysing recipes -

If you want to make these a more complete protein source add some powdered milk as Elie did - I kept these dairy free because I am mildly lactose intolerant.  Being made with nuts and lentils and buckwheat makes them pretty good as they are.

1 comment:

I reserve the right to edit or not publish comments