As promised, I wanted to share with you my recipe for my homemade Chocolate Protein Bars! :]
I first started making these following Jamie Eason’s recipes for protein bars (hers are great too, if you are a full blown omnivore ;)). Now that I am mostly plant-based (with the exception of eggs, as I mentioned in my “almost vegan” post), I decided to tweak her recipe and come up with my own.
I initially tried these out with almond flour, however, it appears that I have a slight intolerance to tree nuts </3, so these didn’t make my stomach feel too happy :X. Therefore, I started to research high protein good quality flours. My research came down to buckwheat flour and amaranth flour.
Quick Info/Tips on These Flours:
Amaranth is an ancient food used by the Aztecs, this flour is made from the seeds of the broad-leafed amaranth plant. Amaranth seeds are also puffed into kernels for breakfast cereals. High in protein, calcium and iron, amaranth flour adds structure to gluten-free baked goods and helps them brown more quickly. To store, refrigerate in an airtight container.
How to use: Works well in recipes that contain brown sugar or maple syrup. Because of its distinct taste, use it sparingly, about 10 to 20 percent of a flour blend or no more than ½ cup per recipe.
Watch out for: If too much is used, baked goods may have a bitter aftertaste and may brown too quickly.
Buckwheat, despite its name, buckwheat is not a wheat. It is a fruit from the poly-gonaceae family, which also includes rhubarb and sorrel. Buckwheat has a strong, robust flavor that combines well with other gluten-free flours. A great source of balanced protein and eight essential amino acids, this flour is high in fiber and B vitamins. It’s available in light, medium and dark varieties. Light buckwheat flour is usually preferred for baking. Store in an airtight container in the refrigerator to extend shelf life.
How to use: For breads and rolls, use up to 1 cup per recipe to impart a taste and texture that comes close to whole wheat. Use less when baking delicate cookies or pies.
Watch out for: Too much can overpower a baked product.
Ok, so after much experimenting, here is the recipe I am happy with :]:
- 1 cup of Buckwheat or Amaranth Flour (or flour of your choice – I personally prefer the flavor of Buckwheat :])
- 4 egg whites
- 2 whole eggs (I use pasture-raised farm eggs – these are the best!)
- 2 scoops of vanilla protein (I use a vegan option: Sunwarrior Classic Vanilla)
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- A dash of salt
- 1/2 cup of sweetener of choice (e.g. Raw Organic Sugar, Stevia or Truvia, etc.). I personally don’t need my bars too sweet, so I actually just use Stevita and save on the extra carbs from other sweeteners :] (I use about 12-15 drops, but it’s personal preference :])
- 3 tbpsn of Cacao Powder (or Cocoa powder of choice)
- 4 oz of Unsweetened milk of choice (since I recently discovered that I do not tolerate tree nuts very well, I switched from almond milk to a new product by Good Karma: Unsweetened Vanilla Protein Flax Milk – i love it! It’s fortified with pea protein! Delicious!)
- optional: 1 tsp of coconut extract or almond extract (I personally loved the combination of coconut or almond with chocolate)
1. Prehead oven to 350 degrees
6. Bake 25-30 minutes in oven (cooking time varies by oven – so I would start with 25, and see if you need to bake for an extra 5 minutes or so).
Nutrition Information (from MyFitnessPal):
In Good Health,