Mineral-Rich Energy Bars

Creating a nutrient-dense, delicious energy bar

This month I started a new yoga program and realized I needed to make some nutrient-dense snacks to take with me. I remembered Jessica Porter’s classic recipe for Crispy Brown Rice Bars (a healthy, macrobiotic version of Rice Crispy Treats), but wanted to add some extra goodies to make them more hearty:

  • pumpkin seeds or pepitas (high in potassium, iron, magnesium, and zinc)
  • unhulled sesame seeds (high in copper, manganese, magnesium, calcium, and more)
  • dulse flakes (high in iodine, protein, Vitamins B6 & B12, and more)
  • almond butter (high in protein, fat, magnesium, calcium, and potassium)

These healthy, mineral-rich energy bars are a great post-workout snack and help to boost the thyroid, build bone density, and increase minerals in the diet.

Choosing the right brand of brown rice syrup makes a difference

Make an effort to find the special brown rice syrup I recommend in the recipe— Suzanne’s Specialties Genmai Rice Nectar. It is available online and in various natural foods stores. I used to be able to buy it in Austin but now I have to order online.

Suzanne’s brand is much more clean tasting and delicious than other brown rice syrups (such as the Lundberg brand which is more bitter), as it is made through natural fermentation rather than a chemical process.

You could try making this recipe with another sweetener, but you may need to adjust the other ingredients due to viscosity and sweetness (honey is much sweeter and maple syrup may be a little too thin to hold the bar together).

Mineral Rich Energy Bars (V, GF)
 
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These no-bake energy bars are the perfect post-workout or lunchbox snack. They are packed with nutrients including complex carbohydrates, protein, fat, and many trace minerals.
Author:
Recipe type: Snack
Cuisine: American
Serves: 12 bars
Ingredients
  • ½ cup organic brown rice syrup (Suzanne’s Specialties Genmai Rice Nectar recommmended)
  • ⅓ cup organic almond butter
  • a few grinds Himalayan sea salt or a large pinch sea salt
  • 1 teaspoon virgin coconut oil (optional)
  • 1½ cups crispy brown rice cereal (One Degree or Erewhon brands recommended)
  • ½ cup organic green pumpkin seeds (pepitas), toasted
  • ¼ cup organic raisins
  • 1 tablespoon dulse flakes
  • 1 tablespoon unhulled sesame seeds, toasted
  • 1 piece parchment paper
Instructions
  1. In heavy-bottomed saucepan, heat brown rice syrup, almond butter, and salt over low to medium heat until bubbly and well combined. Remove from heat and stir in coconut oil if the mixture is too thick (depends on the brand of syrup you use).
  2. Add cereal, pepeitas, raisins, and dulse flakes to the almond butter mixture and fold in until well combined using a heat-proof rubber spatula or wooden spoon coated with a little coconut oil.
  3. Lay piece of parchment paper on a flat surface (large cutting board or countertop).
  4. When mixture has cooled to the point you can handle it without getting burned, and turn mixture onto parchment paper. Moisten fingertips with a little water, and press down into an even layer, about ½-inch thick. Sprinkle evenly with sesame seeds and lightly press down.
  5. Using a sharp chef knife, cut into bars or squares.
  6. Store in an airtight container at room temperature for a few days or refrigerate if storing more than a few days.

Be creative!

Be creative and try different combinations with what you have on hand. Some other ideas for add-ins to replace pepitas, raisins, dulse, and sesame seeds: sunflower seeds, macadamia nuts, coconut flakes, slivered almonds, candied ginger, or chocolate chips (freeze ahead and make sure mixture is cool before pressing into the bars). You could also try tahini (sesame butter) in place of almond butter. 

Interested in learning more? I offer cooking classes on demand at my home or yours in the Austin area. 

And please drop me a line to let me know how your bars came out!

 

Chickpea Hummus with Lemon and Parsley

Although it takes more effort to cook your own beans from scratch, the result is well worth it. I recommend soaking 2-3 cups of dry chickpeas so that you can use some of them in this recipe (about 2.5 cups cooked chickpeas) and you will have plenty leftover to use in soup, for snacks, or to sprinkle on salads. This recipe uses olive oil rather than tahini (sesame butter). The result is a lighter more Mediterranean style hummus.

Chickpea Hummus with Lemon and Parsley
 
Author:
Recipe type: Appetizer
Cuisine: Middle Eastern
Serves: 6 servings
Ingredients
  • 1 cup dry chickpeas
  • spring or filtered water
  • 4 garlic cloves, peeled
  • 1-inch piece of kombu
  • ½ teaspoon sea salt
  • 2 tablespoons lemon juice
  • zest of 1 lemon
  • 2 teaspoons umeboshi vinegar
  • 2 tablespoons extra virgin olive oil
  • ½ cup parsley leaves, finely chopped
  • extra virgin olive oil, for garnish
  • New Mexico chili powder, for garnish
Instructions
  1. Rinse chickpeas and place in glass bowl. Cover with water about 1-1/2 inches above the chickpeas and soak 6-8 hours.
  2. Drain the chickpeas and place in a pressure cooker with enough fresh water to cover 2 inches above the beans.
  3. Boil for 10 minutes uncovered. Skim off foam that collects on the surface.
  4. Add garlic and kombu. Place lid on the pressure cooker and allow to come up to pressure.Turn heat down to low, and cook chickpeas for 18 minutes.
  5. Remove pressure cooker from heat and allow the pressure to come down naturally. Once the lid can be removed, add sea salt and simmer uncovered for another 10 minutes.
  6. Strain chickpeas and garlic (reserving cooking liquid) and place in food processor.
  7. Place lemon juice, lemon zest, and umeboshi vinegar in a food processor and blend until smooth.
  8. Add olive oil and blend again until smooth.
  9. Adjust thickness by gradually adding some of the cooking liquid (if needed).
  10. Adjust seasonings (add more lemon juice or sea salt if needed).
  11. Add parsley and pulse food processor just to combine.
  12. Top with a drizzle of olive oil and a few sprinkles of chile powder before serving.
Variations
  1. Boil chickpeas in a heavy bottomed pot instead of pressure cooking. Cooking time may take more than an hour for chickpeas to become soft before adding sea salt.
  2. Use tahini (sesame butter) in place of olive oil.