Entries in Berries (6)
Hey it's Thursday! How's everyone doing? I'm great but I would be doing a whole lot better if Spring would hurry up and get here already. This winter has been pretty rough. So much dryness in the air and cold temperatures. That breif warm up last week was such a tease!
That's why I whipped up some tasty treats to share with you guys this week.
Granola bars and healthy fruit and nut bars are one of my favourite things to make. I certainly have a soft spot for them.
I'm should start by mentioning that these bars turn out to be a fail the first time I made them. Ugh! Not a great way to start the week. My dates were a bit dry so I added some water to the mix. Only I added a little too much and the whole thing became a giant mess of date paste instead of a nice dough that I could form into bars. I never would have thought it would be so easy to mess up no-bake fruit and nut bars, but I somehow managed to do it. Ha! Back to the drawing board I went and came out with these beauties.
It's a great idea to make these and keep them wrapped individually in the freezer. They don't freeze and this keeps them nice and fresh.
These no-bake bars are easy enough to make and can be thrown together in minutes. One of these would be a perfect snack before a workout. Or if you tend to be one of those people who skip breakfast or grab a muffin and a coffee at the drive-thru then you've gotta try these bars instead. They're loaded with super foods like walnuts, hemp seeds, and blueberries, and the only sugar in them comes from the dried fruit. Plus they taste like a blueberry muffin.
Blueberry Muffin Energy Bars no-bake, gluten-free, grain-free, vegan | Yields 6 bars
- 1 cup soft pitted dates
- 1 cup walnuts
- 2 tbsp raw hemp seeds (I used north coast naturals)
- 1/4 cup vanilla protein powder (I used vega sport)
- 1/4 cup dried blueberries
- Place walnuts and hemp seeds in your food processor and process until finely chopped (like breadcrumbs). Pour the nut + hemp seed mixture into a bowl and set aside.
- Place the pitted dates in your food processor and process into small sticky pieces. The mix will be clumpy.
- Add the nut + hemp seed mixture back into the food processor along with the protein powder and dried bluberries. Process until evenly combined and the mixture holds together.
- To shape into bars: turn mixture out onto a long sheet of plastic wrap, then fold the wrap over the dough to cover it.
- Flatten with your hands and roll out the dough with a rolling pin to desired thickness. Cut into bars.
- Keep in a sealed contained, or individually wrap and store in the refrigerator or freezer. These bars can be eaten straight from the freezer as they will not freeze.
Serving Size: 1 bar Calories: 248 Fat: 12g Fiber: 4g Protein: 8g Sodium: 7mg Carbohydrates: 28g Sugar: 16g
This recipe has been in my head for awhile now. I've been very curious about gluten free flours and baking with them. Although I'm not allergic gluten myself, I like to make gluten free recipes for family and friends who are. Of course, I enjoy them too.
I turned to Gluten Free Girl to help me learn more about the types of flours there are (some of which I already know) so I could attempt making my own gluten free flour mix. Gluten free baking is not so simple as one might imagine and can get quite scientific. Trying to find the perfect gluten-free flour blend is like trying to find Waldo. Sure you can take the guess work out of it all and buy the pre-made flour mixes at the store, but I enjoy the challenge and trial + error that goes with experimenting (playing) in the kitchen.
There is a wide variety of gluten free flours, and starches that can be used in combination to create high-quality baked goods. For a list of gluten free flours that are available to you check out the Gluten Free Girl's guide to making your own all purpose flour like I did and don't be afraid to experiment. She suggests using a 40/60 ratio of whole grain to white flours/starches. She explains that wheat flour is part protein and part starches. That is why you want to mix the high protein whole grain flours like millet, buckwheat, teff etc. with starches like sweet rice flour, arrowroot flour and potato starch. The starches are what help to hold the flour together and give you that high-quality baked good.
I decided to try sorghum and millet flours for the 40% whole grains; sweet rice flour and arrowroot flour for 60% starches. I really liked the smell and taste of these all mingled together once they were baked.
The texture of sorghum flour is a lot like whole wheat pastry flour and is very high in protein. The millet flour nice and light, perfect for making quick breads or biscuits with a nice crumb.
Peaches are one of my favourite stone fruits and are in season right now.
I used wild blueberries, but regular are fine too. The flavour of wild when compared to cultivated blueberries in out of this world.
Now where's the vanilla ice cream?
Peach-Blueberry Cobbler gluten-free (serves 6)
For the All Purpose gluten free flour mix:
- 200 grams sorghum flour
- 200 grams millet flour
- 300 grams sweet rice flour
- 300 grams arrowroot flour
For the Cobbler:
- 4 cups fresh peaches, peeled, pitted, and sliced
- 1 tbsp lemon juice
- 1/2 cups + 2 tbsp brown sugar, divided
- 1 1/2 cups all purpose gluten free flour mix
- 1 tsp baking powder
- 1/4 tsp sea salt
- 3/4 tsp cinnamon
- 3/4 tsp nutmeg
- 1/2 cup butter, softened
- 1 cup 2% milk
- 1/2 cup blueberries
Make the All Purpose Gluten Free Flour Mix:
First we want to make our flour mixture. It will make 1000 grams of flour. Combine the sorghum, millet, sweet rice, and arrowroot flours together in a large bowl and whisk very well. The mix will end up being all one colour. Now you're ready to make the cobbler!
- Heat oven to 375º.
- Bring 2 tbsp of sugar, peach slices, and lemon juice to a low boil over medium heat, stirring occasionally for 10 minutes until peaches are partially softened.
- Arrange peach mixture in an 8x8 baking dish.
- Combine flour, 1/2 cup sugar, baking powder, salt, cinnamon, and nutmeg in a mixing bowl, stirring well with a whisk. Stir in the butter until incorporated. Slowly, pour in the milk, a little at a time, stirring just until combined. Stir in blueberries.
- Spread batter evenly over peach mixture. Set the dish on a baking sheet lined with parchement paper.
- Bake at 375º for 30-45 minutes or until the topping is golden brown and filling is bubbly around the sides.
- Serve warm.
Note: Store your leftover flour in a sealed container or flour bag for any recipe you want to create in the future.