It has sure been a nice Sunday. Just enough rain to bring a gentle smell of ozone, the kids were all on a good day, and I had a chance to just rest. With the result, that I felt ready to do a little experimenting in the kitchen….
I have been really wanting to try some home-made power bars lately. Store-bought ones are so expensive, and I have no control over the ingredients. I have one son who is highly lactose sensitive, and another who I am really struggling to get enough calories and nutrition into his 6’4″ body that is growing faster than his sensory taste buds are willing to keep up with. So all this week I have been reading recipes online, and special thanks to a blog post on the elements of a good power bar (http://www.glutenfreeforgood.com/blog/backcountry-nutrition-for-peak-performance ) I was ready to adapt to things I knew they might enjoy, so here’s the beginning of my experiment in sneaking more good calories
Super Cookie Dough Bites!
This make a smooth, truffle type texture when the chopped nuts are left out- one of the problems I have had is my son does not like the crunchy or chewy type of bars that are so popular right now.
1/2 Cup coconut butter or butter (I used coconut butter for lactose free, but I may have to go back to butter for my taste sensitive ones.)
3/4 Cup Brown Sugar
1 tea vanilla
1 can (14 oz.) sweetened condensed milk (see following recipe for a home-made lactose free version)
1/4 tea. salt
1 Cup flour
1 Cup power flour (see notes, below)
1/2 c. chocolate chips (I keep a jar of mixed milk choc., minis, and mini m&ms for cookies)
1/2 c. pecan pieces or other nuts
chocolate candy coating wafers
—lightly grease a 8″X 8″ pan with coconut oil
— mix together the first 5 ingredients with a beater on medium speed. Add the flours, chips and nuts, stirring with a wooden spoon, as the dough gets very heavy.
— spread batter into pan, pressing down with fingers. Refrigerate till set. Cut into bite-sized squares.
–pour about 2 cups of chocolate wafers into a microwave safe bowl. Microwave for 1 minute. stir chocolate, if needed microwave again for 10 seconds, stir till all the wafers are melted.
—Dip squares with a spoon, set to cool and harden on a wire cookie rack (with wax paper under it to catch the drips), or wax paper on a tray.
in a medium bowl, add— 1 Cup Almond flour, 1/2 Cup Coconut flour, 1 Tbl. flaxmeal, 1 Cup Oat flour, 2 Tbls. cornstarch. Mix thoroughly with a fork.
***Peanut Butter version…..
Replace butters with peanut butter; follow the next 6 ingredients as listed. And since this one is for me, I felt free to replace the chocolate chips and nuts, with 1/4 Cup rolled oats and 3/4 Cup rice crispy cereal.
***These would be easy to make fully gluten free by replacing the regular flour with more of the power flour, or other GF flour of your choice— just be sure that the chocolate chips are gluten free.
GF/CF Home-made Sweetened Condensed “Milk”— I used the suggestions here for using Coconut Milk instead of Milk, and I chose Honey as my sweetener. I liked it, but learned not to do this part of the experiment while my kids were home- I can’t be tied to the stove that long. 🙂
Sweetened Condensed Milk – Dairy Free
- 1 1/2 cups coconut milk or 1 can of coconut milk
- 1/2 cup honey or (vegan can use agave) or sweetener of choice
- 1 tsp vanilla (optional)