Friday, March 23, 2012

Recovery Bars from Sarah and Liz

From the kitchen of Sarah M, adapted from “Fuel For Life: Healthy Lifestyle Cookbook”
The original recipe is the proud creation of my friend, Liz F, who lives in Fogelsville, Pennsylvania.

1 cup Quaker Oats
1 ½ cups organic rice puffs (I used brown rice puffs)
¼ cup soy flour (I used white flour—ran out of soy)
½ cup raw wheat germ
2/3 cup oat bran
4 scoops whey protein powder, vanilla (I used Hammer Nutrition; the original recipe was tested w/ chocolate EAS)
  I used chocolate Genisoy
(1/8 cup chia seeds—this is my addition to this recipe)
1 Tbsp. cinnamon
(1 Tbsp cocoa powder—another addition of mine, since the original recipe called for chocolate protein powder) I omitted since I used chocolate protein powder.
¼ tsp. sea salt—coarse crystals
6 Tbsp. Jif reduced fat creamy peanut butter (I used natural peanut butter from Outpost) I used natural peanut butter...Smuckers, I think
½ cup brown rice syrup I used agave syrup
6 Tbsp. prune plum filling I used peach/applesauce
½ cup raisins (oops—I think I forgot these in this batch) I used crasins
3 Tbsp semisweet or 60% dark chocolate chips

Mix dry ingredients in a large bowl and set aside.  Combine peanut butter, syrup, and prune filling and mix until well combined.  Mix dry ingredients and peanut butter mixture until coated; add raisins.  Press mixture firmly into a 13x9 pan coated with cooking spray.*  Melt chocolate and drizzle over top of bars.  Cover and let sit until chocolate hardens.  Cut into 16 bars and wrap individually for storage.  Can be stored in pantry for 2 weeks or in refrigerator/freezer for several months.  16 servings.

Nutritional Information:  225 calories; 4.8g fat; 36g carbohydrates; 10.25g protein; 123mg sodium, 3g fiber

*Note:  Mixture should stick together.  If not, the bars will be too crumbly, like mine turned out to be!  If so, add more of any of the goopy ingredients, like the peanut butter.

I guess I know who to pick as a neighbor and a cycle buddy:)

I have mentioned the Idle Ironman workout thing I'm doing...and my next door neighbor, the Sarah of this recipe fame, is doing it also.  I invited myself on her ride on a recent warm spring day.  It was too bad this was the same day that I first got in the pool, so it was two new kinds of working out in the same day for me.  Yikes...the wind on the way back was a struggle for me.  Oh...the wind...Sarah's good fitness...and her relative youth.   Have I used all my excuses yet for how she kicked my butt?  

Ah, all was well with me when she handed me a bag of these bars to try.  These rock!  

This recipe required a trip to the coop to get scoops of the ingredients I don't have.  It's well worth the trip to get these items! I went to The Outpost, a local coop that I love but don't use as much as I once did since so many of the products are nut contaminated.   It makes it a bit more fun when I go there since it isn't in my usual rotation of errands.  This recipe is the reason Kelly gave me some chia seeds....looks like I owe her a recovery bar!

Sarah's changes are in the parentheses above.  Changes on my end (yellow above)..the Solo brand prune plum filling has the tree nut warning on it, so peach applesauce was my substitution.  Possibly in the future I'll just make some prune mash or make a filling following the linked recipe.   The flours required a trip to the coop since Bob's Red Mill products, made in the other Milwaukie (the one spelled wrong  in a different way),  have the nut warning on just about every we boycott!  Due to the nut allergy, I have been looking for a home made version of recovery bars for a bit...and then Sarah handed some to me...serendipity!

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