Power Balls - (picture and recipe found HERE)
1 cup honey
1 cup nut butter (peanut, cashew, almond, sunflower seed, etc.)
1 cup powdered milk or protein powder
1/2 cup coconut flour or cocoa powder
1 cup brown rice flour
1/2 cup rolled oats, ground (you can also get rolled wheat, spelt, barley, triticale)
1/2 cup wheat germ or flax meal
1/2 cup almond or hazelnut or pumpkin seed meal (just grind them up)
This is really easy to do in a standing mixer but if you put some elbow grease into it you get a work out while you make your snack. Make these into round balls and roll in more nut flour if desired. These can be served and eaten as is, or baked at 325º for 5-6 minutes to firm them up. They keep for a week on the counter or in the pack.
Scott (my hunter/angler husband) has actually lived off of these for several days… obviously he survived. They have a great balance of quick energy fuel, protein from the nuts & milk or powder, fiber and slow burning carbs from the flour, oats and wheat germ or flax meal.
Additions and variations are never ending – the key is to keep them the right consistency to make a ball out of. However, this can be spread thinly in a pan, scored before baking and baked at a low temp for an energy bar. Why pay up to $4.00 per bar when you can easily make them yourself with ingredients you can pronounce!
For those of you that enjoy the science of nutrition, here’s my reasoning behind my choice of additions to the Power Balls.
PEANUT BUTTER (not a nut but a legume, high protein, coenzyme Q10 (protects heart), high antioxidants like blueberries, monosat fat, high niacin (protects against dimentia) iron, VitE, calcium, higher resveratrol than grapes, tryptophan)
SUNFLOWER SEEDS (GROUND OR AS A NUT BUTTER) (VitE, B-vitamins, polyunsaturated fat, minerals, fiber, protein)
COCONUT FLOUR 57% FIBER! GLUTEN-FREE (immune booster, quick energy, anti-bacterial, good for skin, thyroid function, lots of fiber, vitamins & minerals)
COCOA POWDER – THINK OF IT AS A NUTRITIOUS FLOUR (from a plant so has many of the health benefits & FIBER, flavonoids & antioxidants boost immune system, relax blood pressure, balance hormones, reduce chol., serotonin & endorphins (mood enhancers)
ROLLED OATS (insoluble fiber, reduces toxic acid, fights cancer, phytochemicals, vitE, many other minerals, keeps blood sugars balanced)
FLAX MEAL Needs to be ground otherwise it goes right through, Omega-3, fiber, anti-cancer, blood sugar stabilizer, high magnesium which lowers blood pressure, opens airways and can prevent migraines.
WHEAT GERM full of vitamins & minerals – more nutrients than any other vegetable or grain source, natural immune booster
ALMONDS (GROUND) (VitE, magnesium, zinc, iron, fiber, calcium, monosaturated fat, anti-inflammatory, heart healthy antioxidants, protein)
PUMPKIN SEEDS (GROUND) (the most nutritious seed, best source of magnesium, iron, tryptophan (mood booster), anti-inflammatory, prostate & bladder health, omega-3)
Quinoa Breakfast Bars (pic and recipe found HERE)
Makes 6 bars (easily doubled)
3/4 cup whole wheat flour
1/2 tsp salt
1/4 tsp baking powder
1/4 tsp baking soda
1/3 cup unsweetened applesauce
2 Tbsp white sugar
2 Tbsp brown sugar
1 Tbsp molasses
1 egg
1 tsp vanilla extract
2/3 cup cooked quinoa
1/2 cup rolled oats
1/3 cup dried cranberries or blueberries
1/2 cup slivered almonds
Preheat oven to 375 degrees. Spray an 8x8" baking dish with cooking spray. Mix together flour, salt, baking powder and baking soda. In another bowl, use a hand mixer to combine applesauce, sugars, molasses, egg and vanilla. Slowly add flour mixture, mixing as you add. Fold in quinoa, oats, cranberries and almonds. Pour mixture into baking dish.
Bake for 10-14 minuets, until a toothpick inserted into the center comes out clean. Remove from oven and allow to cool slightly. Cut bars into six even slices and serve.
Store in an airtight container.
Nutrition Info per one bar: 180 calories, 4.5 g fat, 5.5 g protein, 27 g carbohydrates, 4 g fiber
OAT MUFFINS
1 cup whole wheat flour 1/2 cup sugar
2 tsp baking powder
1/2 tsp cinnamon
3/4 cup oats
3/4 c milk
1/4 c. oil (not applesauce)
1 egg
Combine dry ingredients in one bowl and wet ingredients in another. Stir together until JUST moistened. Pour into 12 greased muffin tins 2/3 full. Bake 15 min. at 400 degrees.
BLACK BEAN BROWNIES (Beans add extra protein)
1 (15.5 oz) can (1.75 cups) black beans, drained
3 eggs
3 T. vegetable oil
1/4 cup cocoa powder
1 pinch salt
1 tes vanilla extract
3/4 cup white sugar
1/2 cup chocolate chips (optional)
Preheat oven to 350 degrees. Lightly grease an 8x8 square baking dish. Blend the beans, eggs, oil, cocoa, salt, vanilla and sugar in a blender until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top. Bake until the top is dry and edges start to pull away from the sides, about 30 minutes.
SOFT GRANOLA BARS
4 cup oats 1 cup brown sugar
1 tsp vanilla
1
1/2 tsp cinnamon
3/4 cub butter or margarine, melted
1/2 cup coconut, chopped nuts
Combine dry ingredients. Add wet ingredients, stirring after each. Mix very well and press into greased ½” jelly roll pan or cookie sheet. Bake at 450 degrees for 8 minutes or until top is golden. Cool until warm and cut. Finish cooling until set. Remove carefully and store in airtight container.
PEANUT BUTTER BARS
1 cup butter, room temp 1 cup brown sugar
1 cup white sugar
2 eggs
2/3 cup creamy peanut butter
1 tsp baking soda
1/2 tsp salt
1 tsp vanilla
2 cups oats
2 cups flour
Mix together in that order until combined. Spread on a baking sheet. It is very sticky. I rub a pat of butter between my hands then spread it with my hands, working to get to all the edges, covering any holes. Bake at 350 degrees for 14-15 minutes. Let cool then spread with favorite frosting.
NO BAKE ENERGY BITES
1 cup oats
1/2 cup peanut butter
1/3 cup honey
1 cup coconut
1/4 cup whole flax seed
1/2 cup mini chocolate chips
Mix all ingredients very well. Refrigerate ½ hour, then roll into balls. Store airtight in fridgeADDICTIVE OATMEAL BARS
1/2 cup butter 1/2 cup sugar
1 tsp honey
1/4 tsp baking powder
2 c up oats
Melt butter completely. Add sugar and honey until sugar is melted. Stir in oats and baking powder. Spread in greased 8x8. Bake at 350 degrees for 15-17 min, should look barely tan/gold. Cool on rack and cut into 16 squares. The longer you cook, the harder the bar is later.
WHEAT MUFFINS—makes 16
2 cup whole wheat flour
1 cup brown sugar
1 egg
1/4 tsp salt 1 tsp soda
1 cup milk from instant powder
1/4 cup oil
Mix dry ingredients in one bowl and wet in another. Stir together until JUST combined. Pour into greased muffin pans 2/3 full and bake at 350 degrees for about 15 min. Makes 16.
Recipes in BLUE from Rebeca Goodrich
