May 082011
 
I consider myself pretty athletic (cough, for a girl)–I’ve always been able to throw a ball, can sink some surprising shots in a game of horse, and can swim like nobody’s business–but I’ve just never been able to call myself a “runner”.  I really admire runners, and the kind of fitness it requires, so this spring, I’ve decided I’m going to try to become one of them.  Nothing crazy, no marathons in my future, but I’d just like to be able to run 5+ miles without stopping (or passing out).  And with every new goal, comes a new snack…at least that’s how it works in my world.  So I made these quinoa energy bars as a perfect pre or post run snack (or even a high energy breakfast for any day of the week).  


Nutritional Highlights:  These bars are great fuel for a runner: plenty of protein from the quinoa, healthy fat from energy-dense nuts and seeds, and carbohydrates (the body’s preferred source of energy) from the oats, flour, and sugars in the dried fruit.  When you make an energy bar yourself, you know exactly what’s going into it…no crazy preservatives you can’t pronounce, no corn-syrup, just good natural ingredients.  This recipe is also incredibly versatile to fit your tastes–switch up the dried fruit and nuts to include your favorites.  


Quinoa-Nut Power Bars
adapted from Bob’s Red Mill
makes 15 bars
2 cups oats, rolled, quick cooking
1/2 cup quinoa
1/4 cup flaxseed meal
1/2 cup soy protein powder (optional…I’m kind of afraid of protein powder, plus I’m not trying to beef up so much)
1 teaspoon baking soda
1/2 teaspoon sea salt
1 cup raw nuts:  combination of walnuts, sunflower seeds, slivered almonds (or any other nut you have/like)
1/2 cup dried fruit: I used a mixture of dried blueberries and cranberries but any combination would work
1/2 cup sweetened coconut, shredded  (if you don’t like coconut, just use more dried fruit)
1/2 cup evaporated cane juice (I didn’t know what this was, so I used 1/4 cup honey instead)
1/2 cup whole wheat pastry flour
1/4 cup oil (can also replace with applesauce or mashed banana for a lower fat version)
2 teaspoons vanilla
1 cup water
1 teaspoon cinnamon
Instructions: Cook dry quinoa according to directions. While this is cooking, combine oats, flax, protein powder, baking soda, evaporated cane juice, flour, walnuts, seeds, cranberries, coconut and sea salt in a large bowl.
Once quinoa is cooked, add to the pan the oil, vanilla and water. Add wet ingredients into dry ingredients and mix together.
Spread mixture into greased 9 x 13-inch pan, pressing down with hands to fit into pan. Dough may seem slightly dry, but this is okay. Bake for 20 minutes at 350ºF. Allow to cool and cut into pieces.  Freeze extras that you won’t eat within 1 week.  

Enjoy your bars and your jog!!

And sorry for my lack of posting lately…finals in my grad classes this week!  I’ll be back in full force next weekend…likely, with a cocktail recipe :)

  3 Responses to “Quinoa Energy Bars”

  1. this looks great – and pretty easy too! I’ve been looking for a good homemade energy bar recipe and can’t wait to try this one. Do you think it would work with unsweetened coconut flakes instead of sweetened (I have diabetes and am always trying to lower my sugar/carb intake)

  2. Hi, I made mine with unsweetened coconut and it is still delicious I think…anyone know the calorie/protein count in this recipe?

  3. Thank you so much for sharing this recipe! My boyfriend and I are loving these. We added 1/4 cup of raw cacau and it turned out great!

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