High Protein Granola Bars

These are like candy, but oh so good for you! I’ve been tweaking the recipes for a year, and this batch is by far the best! I’ll add more variations as I make them.

First, about the ingredients. These are not cheap to make, but trust me, it’s worth the cost! Some of the ingredients are not easy to find, but I found them all in one place                  Lucky Vitamin.

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You can also get the cocoa nibs from Lucky Vitamin.

This is for 2 batches. I usually make 2 batches at the same time with variations. These 2 are Almond Joy, and Turtle, although I put coconut in both.

Bottom Layer

2 Cups Chopped Nuts

2 Cups Oatmeal

7oz. Cocoa Butter

6 Tbs. Coconut Butter

6 Tbs. Ground Cocoa Nibs (you could also use cocoa powder)

2 tsp. Vanilla

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You don’t need a fancy double boiler! Just use glass, not plastic.

Melt Cocoa Butter, Coconut Butter, in double boiler. Since I was making 2 kinds, I used 2 measuring cups, one for each.

Add cocoa, and vanilla.

Chop the nuts, and put them in parchment lined pans.

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Add oatmeal right on top of the nuts, don’t mix.

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Pour melted mix over as evenly as possible.

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Put that in the freezer while you work on the top half.

Top Layer

3/4 cup brown rice syrup

1 cup nut butter (I used 1/2 cup each of peanut, and almond)

1 cup coconut ( or and dried fruit)

2 Tbs. ground flax seeds

4 cups puffed rice (like rice crispies)

Sweet drop flavor to taste. I used 1/2 tsp or less in each, I think they were perfect, my son said not sweet enough. I used caramel with pecans and peanut butter, and coconut with almonds, and almond butter.

Melt nut butter, and brown rice syrup in double boiler. after you take it off the heat, add sweet drops.

Put all the rest of the ingredients in bowls, 1 for each batch.

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Pour melted brown rice mixture over dry ingredients.

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Mix well.

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Pour over frozen first layer. Place wax paper, of parchment paper over top, and press evenly.

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Freeze again. It doesn’t take long, 20-30 minutes.

They pop of pan easy.

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Leave out for 10 minutes to soften the bottom a bit.

I find easiest to score the bottom, and cut from the top.

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Put in zip lock bags, and keep in the freezer. I love them frozen!

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Recipe ~ Raspberry, Chocolate, Cheesecake Granola Bars

 

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I’ll make these again, and update with more pics, and measurements. For now, I can give you estimates.

The bottom layer, or crust, is crushed pecan (about 1/2 cup) with edible chocolate body butter. I melted the body butter, and added the pecans in a parchment lined 6 X 9 pan.

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Next layer, the cheesecake, 8oz cream cheese, 1 egg, tsp. vanilla, and Tbs. Coconut crystals. Spoon on crust, and spread gently.

Next layer, Raspberry jam. (From my garden, canned last season.) Any jam would work, but mine is sweetened with just a little honey, not sugar.

Top layer, about a 1/2 cup almond butter, about 1/3 cup coconut oil/palm oil melted, about 1 cup oatmeal, about 2 Tbs. coconut crystals, about 3 Tbs. coconut flour, about 1/2 cup raspberry jam. Mix until smooth, and spoon unevenly over top.

Bake 350 for 30 minutes.

I freeze my granola bars. This recipe is good to eat, hot, frozen, and room temp!

 

Gluten Free, Sugar Free, Peanut Butter and Jelly Bars

I have Black Raspberries, Red Raspberries, and Rhubarb, in my yard. I bought the Strawberries at the farmers market. Jam is so easy to make! Just sweeten, and cook. I used Stevia, but not that much.Image
Next I made almond Flour in the Vitamix, dry container.
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On the right is a white flour, and sugar recipe. On the left is the one I made up for me. It is Gluten, and sugar free. Great for diabetics. Lots of protein, and low carb.
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Regular recipe
http://www.foodnetwork.com/recipes/ina-garten/peanut-butter-and-jelly-bars-recipe/index.html
My recipe
Preheat the oven to 350 degrees F.

Grease pan approx. 4X6 a small casserole dish would work.

Mix
4 Tbs. butter (Coconut oil would also be wonderful)
4 Tbs. peanut butter
1 tsp. vanilla
1 egg

Add
2/3 cup Almond Flour
2/3 cup Coconut Flour
1/2 tsp. baking poweder
Stevia to sweetness desired (I used 4 drops)

Mix with fork or hands until it’s crumbly.

Spread 2/3 of the dough into the prepared pan and spread over the bottom. Spread the jam evenly over the dough.

Drop small globs of the remaining dough evenly over the jam. Don’t worry if all the jam isn’t covered; it will spread in the oven. Sprinkle with chopped peanuts, and oats, and bake for 35 minutes, until golden brown.

For dessert, you could add no unsweetened, or Stevia sweetened whipped cream.
For breakfast you could add unsweetened Greek yogurt.

Cheese Steak Salad

I know this is obvious, but you can turn any of your favorite sandwiches into a salad. It makes it much it lower in carbs, and much better for anyone diabetic, or insulin resistant.

I sauteed the onions, peppers, and mushrooms in one pan.

In the second pan I fried the shaved steak. As soon as I flipped the steak, I turned off the pan, and added a slice of cheese. 

I used baby Romaine lettuce, and ranch dressing. 

It was delicious! Not missing the bread at all.

I have 26 years of experience of being diabetic, and I’m trained as a hypnotherapist, massage therapist, and yoga teacher. If you live in the Chicopee Imagearea, and want some help, book a massage, or come to yoga class. 

Low carb for a diabetic, week 2

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At the start of week 2, I lost about 5 pounds, my blood sugar is the best I’ve ever seen it, and I’m learning to adjust some things.

This is my coffee. I learned that I don’t really like heavy cream in my coffee, and whole milk in my coffee, is where I want to put my carbs. I also notice that if I add cinnamon, I can cut down on the Stevia, just 3 drops. Cinnamon helps to stabilize blood sugar, as well as being very tasty. I put the cinnamon in before frothing the milk, it blends it right in, instead of sitting in clumps on the top.

Yesterday my son Nathan made a cake for his stepmother’s birthday. He cut the top off the cake to frost it. It reminded me of mother, who baked cakes to sell. As a child it was treat to get those little pieces of cake. I ate a few bites of the cake. It tasted WAY to sweet to me. My taste buds are getting used to less sweet. I threw the rest in the trash. It was still just a little warm. As I was throwing it in the trash, I knew I was committed to doing things differently. It felt really good.

Curry Chicken Salad, with Broccoli Slaw

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If you put some effort into eating low carb, it can be very good food! I buy organic rotisserie chicken. This time I used some of the breast meat for Chicken Ceasar Salad, with homemade dressing, capers, and olives. No croutons.

Second dish, curry chicken salad. I pulled the chicken off the bones, and put it in the food processor with celery (onion would also be an option, or scallions would even be better!), add mayo, and curry powder. I topped it with fresh sprouts (I sprout them…another blog).

The salad is also my recipe. I use broccoli slaw. The dressing is mayo, cider vinegar, and a sprinkle coconut sugar. I book bacon, and then chopped onion in the bacon fat. That gets added to the slaw, and then I topped it off with pumpkin seeds, sunflower seeds, and sliced almonds. Image