Recipe Making your own protein/snack bars

Discussion in 'Recipes' started by Ganado, Mar 19, 2016.


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  1. Ganado

    Ganado Monkey+++

    KIND Bar Copycat | Blueberry Pecan[​IMG]
    A copycat recipe that tastes authentically delicious and saves money. Gluten free with vegan version.


    Ingredients
    • FOR NUT MIXTURE:

    • 2 cups whole roasted* unsalted almonds

    • 3/4 cups roasted* pecans, chopped

    • 1 cup dried blueberries (dice 1/3 cup, leave 2/3 cup whole)

    • 1/2 cup puffed millet, rice (or other puffed whole grain; or crispy brown rice cereal)

    • 1 tablespoon flaxseed meal

    • FOR SYRUP:

    • 1/2 cup honey**

    • 1/3 cup brown rice syrup (may substitute light corn syrup)

    • 1/4 cup frozen apple juice concentrate (thawed)

    • 1/4 teaspoon salt

    • 1 teaspoon vanilla

    Directions

    Grease/spray large bowl, 9x13 baking sheet/pan, wooden spoon or rubber spatula, and bottom of drinking glass. Set aside.

    *IF NUTS AREN'T ALREADY ROASTED:

    Preheat oven to 350 degrees. Spread nuts on large baking sheet and bake for 10 min. until lightly toasted and fragrant.


    Add toasted nuts and blueberries to large bowl; breaking apart clumps of fruit to distribute evenly throughout mix. Add puffed rice/millet and flaxseed meal. Stir to combine; set aside.


    In 1-1/2 or 2 quart saucepan, combine honey, rice syrup, apple juice concentrate, salt, and vanilla over medium-high heat. Cook, stirring frequently, until mixture reaches 260 degrees (hard ball stage) on a candy thermometer. Immediately, pour mixture over nut mixture, stir until evenly coated. Quickly transfer to greased/sprayed 9x13 pan, use hands to spread mixture evenly in pan; press the mixture to close in holes and distribute evenly all over the pan. Using bottom of greased/sprayed drinking glass to tap and compact mixture in pan. Let cool 20 minutes (pan should still be slightly warm). Invert pan on cutting board and tap until mixture falls out in one piece. Cut into 20 bars. (If they cool too much and become too hard or brittle to cut easily, put in warm oven for 1-2 minutes to soften; proceed with cutting.)


    STORAGE TIPS: Allow to cool completely before transferring to airtight storage container with parchment paper between layers. For take-along convenience, use parchment paper pieces to wrap individual bars burrito-style. Store at room temperature for up to 1 week. May refrigerate to extend storage or if firmer, less sticky bars are preferred. May be frozen.


    NUTRITIONAL INFORMATION for 1 bar: 135 calories, 7.7g fat, 36mg sodium, 16.2g carbs, 1.9g fiber, 12.6g sugars, 2.7g protein; Weight Watchers PointsPlus: 4


    **FOR VEGAN VERSION, omit honey and use all brown rice syrup.





    KIND Bar Copycat | Almond Coconut
    A copycat recipe that tastes authentically delicious and saves money. Gluten free with vegan version.[​IMG]


    Ingredients

    • FOR NUT MIXTURE:

    • 2 cups whole roasted* unsalted almonds

    • 2 cups unsweetened coconut flakes

    • 1/2 cup puffed millet, rice (or other puffed whole grain; or crispy brown rice cereal)

    • 1 tablespoon flaxseed meal

    • FOR SYRUP:

    • 1/2 cup honey**

    • 1/3 cup brown rice syrup (may substitute light corn syrup)

    • 1/4 teaspoon salt

    • 1 teaspoon vanilla

    Directions

    Grease/spray large bowl, 9x13 baking sheet/pan, wooden spoon or rubber spatula, and bottom of drinking glass. Set aside.

    ------------------------

    *IF ALMONDS AREN'T ALREADY ROASTED: Preheat oven to 350 degrees. Spread nuts on large baking sheet and bake for 10 min. until lightly toasted and fragrant.


    TO TOAST THE COCONUT FLAKES: Spread coconut in single layer on baking sheet. Bake at 350 degrees for 6-7 minutes, stirring half way through, until lightly toasted. Keep a close watch on it to avoid burning--it can go from golden to burnt quickly.

    ------------------------

    Add toasted almonds & coconut to large bowl. Add puffed rice/millet and flaxseed meal. Stir to combine; set aside.


    In 1-1/2 or 2 quart saucepan, combine honey, rice syrup, salt, and vanilla over medium-high heat. Cook, stirring frequently, until mixture reaches 260 degrees (hard ball stage) on a candy thermometer. Immediately, pour mixture over nut mixture, stir until evenly coated. Quickly transfer to greased/sprayed 9x13 pan, use hands to spread mixture evenly in pan; press the mixture to close in holes and distribute evenly all over the pan. Using bottom of greased/sprayed drinking glass to tap and compact mixture in pan. Let cool 20 minutes (pan should still be slightly warm). Invert pan on cutting board and tap until mixture falls out in one piece. Cut into 20 bars. (If they cool too much and become too hard or brittle to cut easily, put in warm oven for 1-2 minutes to soften; proceed with cutting.)


    STORAGE TIPS: Allow to cool completely before transferring to airtight storage container with parchment paper between layers. For take-along convenience, use parchment paper pieces to wrap individual bars burrito-style. Store at room temperature for up to 1 week. May refrigerate to extend storage or if firmer, less sticky bars are preferred. May be frozen.


    NUTRITIONAL INFORMATION (for 1 bar): 152 calories, 38mg sodium, 10g fat, 14g carbs, 1.3g fiber, 10.7g sugars, 3.4g protein; Weight Watchers PointsPlus: 4




    KIND Bar Copycat | Dark Chocolate Cherry Cashew[​IMG]

    Ingredients

    • FOR NUT MIXTURE:

    • 2 cups whole roasted * unsalted almonds

    • 3/4 cup whole roasted* unsalted cashews, coarsely chopped

    • 1/2 cup dried cherries, coarsely chopped

    • 1/4 cup raisins, coarsely chopped

    • 1/2 cup puffed millet, rice (or other puffed whole grain; or crispy brown rice cereal)

    • 1 tablespoon flaxseed meal

    • FOR SYRUP:

    • 1/3 cup honey**

    • 1/3 cup brown rice syrup (may substitute light corn syrup)

    • 1/4 cup frozen apple juice concentrate (thawed)

    • 1/4 teaspoon salt

    • 1 teaspoon vanilla

    • FOR CHOCOLATE DRIZZLES (optional):

    • 1 cup dark chocolate chips**

    • 1 tablespoon vegetable, grapeseed, or coconut oil

    Directions

    Grease/spray large bowl, 9x13 baking sheet/pan, wooden spoon or rubber spatula, and bottom of drinking glass. Set aside.

    ------------------------

    *IF NUTS AREN'T ALREADY ROASTED: Preheat oven to 350 degrees. Spread nuts on large baking sheet and bake for 10 min. until lightly toasted and fragrant.

    ------------------------

    Add toasted nuts to large bowl. Add dried cherries, raisins, puffed rice/millet and flaxseed meal. Stir to combine; set aside.


    In 1-1/2 or 2 quart saucepan, combine honey, rice syrup, apple juice concentrate, salt, and vanilla over medium-high heat. Cook, stirring frequently, until mixture reaches 260 degrees (hard ball stage) on a candy thermometer. Immediately, pour mixture over nut mixture, stir until evenly coated. Quickly transfer to greased/sprayed 9x13 pan, use hands to spread mixture evenly in pan; press the mixture to close in holes and distribute evenly all over the pan. Using bottom of greased/sprayed drinking glass to tap and compact mixture in pan. Let cool 20 minutes (pan should still be slightly warm). Invert pan on cutting board and tap until mixture falls out in one piece. Cut into 20 bars. (If they cool too much and become too hard or brittle to cut easily, put in warm oven for 1-2 minutes to soften; proceed with cutting.) Allow bars to cool completely before proceeding with chocolate drizzles.


    FOR CHOCOLATE DRIZZLES: Add chocolate chips and oil to microwave safe bowl. Cook on high power in 20 second intervals, stirring each time, just until last chips melt into mixture (approx. 60 seconds total). Use fork or squeeze bottle to drizzle chocolate over nut bars. Let cool until chocolate hardens.



    NUTRITIONAL INFORMATION for 1 bar: 169 calories, 9.5g fat, 37mg sodium, 20.9g carbs, 1.6g fiber, 15.3g sugars, 3.6g protein; Weight Watchers PointsPlus: 5


    KIND Bar Copycat | Fruit & Nut Delight[​IMG]
    Ingredients

    • FOR NUT MIXTURE:

    • 1-1/4 cups whole roasted* unsalted almonds

    • 1 cup whole roasted* unsalted peanuts

    • 3/4 cup roasted* walnuts, coarsely chopped

    • 7 dates, diced

    • 7 dried apricots, diced

    • 2 tablespoon raisins, diced

    • 1/2 cup puffed millet, rice (or other puffed whole grain; or crispy brown rice cereal)

    • 1 tablespoon flaxseed meal

    • FOR SYRUP:

    • 1/3 cup honey**

    • 1/3 cup brown rice syrup (may substitute light corn syrup)

    • 1/4 cup frozen apple juice concentrate (thawed)

    • 1/4 teaspoon salt

    • 1 teaspoon vanilla

    Directions

    Grease/spray large bowl, 9x13 baking sheet/pan, wooden spoon or rubber spatula, and bottom of drinking glass. Set aside.

    ------------------------

    *IF NUTS AREN'T ALREADY ROASTED:

    Preheat oven to 350 degrees. Spread nuts on large baking sheet and bake for 10 min. until lightly toasted and fragrant.

    ------------------------

    Add toasted nuts and dried fruits to large bowl; breaking apart clumps of fruit to distribute evenly throughout mix. Add puffed rice/millet and flaxseed meal. Stir to combine; set aside.


    In 1-1/2 or 2 quart saucepan, combine honey, rice syrup, apple juice concentrate, salt, and vanilla over medium-high heat. Cook, stirring frequently, until mixture reaches 260 degrees (hard ball stage) on a candy thermometer. Immediately, pour mixture over nut mixture, stir until evenly coated. Quickly transfer to greased/sprayed 9x13 pan, use hands to spread mixture evenly in pan; press the mixture to close in holes and distribute evenly all over the pan. Using bottom of greased/sprayed drinking glass to tap and compact mixture in pan. Let cool 20 minutes (pan should still be slightly warm). Invert pan on cutting board and tap until mixture falls out in one piece. Cut into 20 bars. (If they cool too much and become too hard or brittle to cut easily, put in warm oven for 1-2 minutes to soften; proceed with cutting.)


    NUTRITIONAL INFORMATION for 1 bar: 170 calories, 9.5g fat, 38mg sodium, 19.7g carbs, 2.3g fiber, 15.4g sugars, 4.8g protein; Weight Watchers PointsPlus: 5



    MORE RECEIPES

    Homemade KIND Bars
     
    Last edited: Apr 5, 2016
  2. UncleMorgan

    UncleMorgan I eat vegetables. My friends are not vegetables.

    Sigh. My eyeballs are on a diet, but that was just too good to resist.
     
    Ganado and chelloveck like this.
  3. chelloveck

    chelloveck Diabolus Causidicus

    Nice thread topic and Opening Post....one way of fighting food fatigue is very aggressive snack attacking....."on the road".
     
    Ganado likes this.
  4. tacmotusn

    tacmotusn Mosquito Sailor

    years ago we made a concoction some called tigers milk. 1 part natural peanut butter, 1 part honey, 3 parts by volume dry powdered milk. peanut butter could be creamy or chunky. blended first 2 in a HD Mixer then add dry milk powder until it became a firm ball. roll out ball between wax paper until about 3/8 inch thick. cut into strips about 1" wide and wrap in wax paper. length of pieces 3 to 4". homemade high energy snack.
     
  5. Altoidfishfins

    Altoidfishfins Monkey++

    Dang that looks delicious, G.
     
    Ganado likes this.
  6. Kingfish

    Kingfish Self Reliant

    Nice , great thread. Another way to keep the kids happy as well.
     
    Ganado likes this.
  7. Yard Dart

    Yard Dart Vigilant Monkey..... Moderator Site Supporter++

    Dark Chocolate Cherry Cashew mmmmmmmmm!!!! [MG]
     
    Ganado likes this.
  8. Ganado

    Ganado Monkey+++

    Whoever moved the thread...thank you! for dome reason when I try to post to recipes it wants me to type in some darn fields for recipes. I can't just copy and paste. is it possible to fix that?

    @Yard Dart dark chocolate, cherries and cashews ambrosia!
     
    tacmotusn and Yard Dart like this.
  9. ghrit

    ghrit Ambulatory anachronism Administrator Founding Member

    Dunno what the problem might be, I see a template that can be deleted or used. Delete the template headers, and paste away. (I'll take the hit for the move, seemed the right thing to do.)
     
  10. Meat

    Meat Monkey+

    @Ganado I'd find it easier if you just made them for me and shipped em out. :D
     
    Yard Dart, Ganado and AD1 like this.
  11. tacmotusn

    tacmotusn Mosquito Sailor

    I had the same thing slap me in the face when I posted my last recipe. I think someone was just trying to be helpful.
    .
    However in answer to your question. Start the post in recipes by deleting all the format crap they put there to help. Then you can paste your recipe there.
     
    Ganado and Motomom34 like this.
  12. Ganado

    Ganado Monkey+++

    tacmotusn and Meat like this.
  13. Motomom34

    Motomom34 Moderator Moderator Site Supporter++

    I have all the ingredients but the puffed millet or puffed rice. These sound really good.
     
    tacmotusn and Ganado like this.
  14. Motomom34

    Motomom34 Moderator Moderator Site Supporter++

    Did anyone make these? I did and I had a deviation from the original recipe (ingredients) but these things are amazing.
    IMG_0257.JPG

    The liquid mixed with the dry at first you think you do not have enough but it works out. I wish they has cooled faster because the bottoms are moist/stickier. I ended up flipping the bars upside down and putting puffed rice on the bottom. The kids love these.
     
  15. 3M-TA3

    3M-TA3 Cold Wet Monkey

    @Ganado I gained 20 lbs just looking at this.
    You. Are. Evil.
     
    Yard Dart and Ganado like this.
  16. Ganado

    Ganado Monkey+++

    lol glad to help with your fictional poundage =) @3M-TA3 and well not mentioning any names but the Cold We Monkey is using his cell phone in the hot tub. My idea of decadence!

    I started making the cherry cashew chocolate bars as a snack for my sister's long distance bike rides. I don't know that they are any cheaper than buying them but at least I know how fresh they are. I'm having a bit a problem with them sticking to wax paper and aluminum foil isn't a great option cuz you can't lick the aluminum as well as wax paper.

    Seriously the heat is a night mare I may have to use powder'd sugar or arrowroot
     
    Yard Dart and 3M-TA3 like this.
  17. 3M-TA3

    3M-TA3 Cold Wet Monkey

    All that's missing is some wine and those cherry cashew bars...
     
    Ganado and Yard Dart like this.
  18. Witch Doctor 01

    Witch Doctor 01 Mojo Maker

    I'm not sure that this shouldn't be moved to the Inferno... titled "FOOD PORN" open at your own risk....;)

    Ok you can be bribed... what is it... shoes... bacon... wait that's @ditch witch ... wracks brain what was @Ganado 's Kryptonite....
     
    Ganado likes this.
  19. Ganado

    Ganado Monkey+++

  20. Witch Doctor 01

    Witch Doctor 01 Mojo Maker

    Damn! I thought I had a chance....
     
    Ganado likes this.
  1. Ganado
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  3. Ganado
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  5. Motomom34
  6. Ganado
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  8. Yard Dart
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  13. chelloveck
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  19. Ganado
  20. Motomom34
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