Mineral-Rich Energy Bars (V, GF)

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, like: 

  -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)- one of my favorite foods

  -almond butter (high in protein, fat, magnesium, calcium, and potassium)

These mineral-rich energy bars are good for boosting the thyroid, building bone density, or for anyone feeling depleted that needs more minerals.

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.) It 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, 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’m offering healthy cooking classes in Austin this fall/winter. For class descriptions and registration information, click here.

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

 

Fresh Cranberry Sauce with Orange and Ginger

cranberry sauce

Cranberry sauce is a beautiful accompaniment for holiday meals, and so much better than any of the canned varieties. Fresh cranberries are sweetened with raisins and apple juice and flavored with orange and ginger, to give it a fresh, zesty taste. There is minimal prep involved, and the recipe can be doubled if you are feeding a crowd!

Homemade Cranberry Sauce
 
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Author:
Recipe type: Side Dish
Cuisine: American
Serves: 12 servings
Ingredients
  • ½ cup raisins
  • 1½ cups apple juice
  • 2 cups cranberries
  • pinch unrefined sea salt
  • 1 teaspoon orange zest
  • ½ teaspoon fresh ginger, peeled and finely grated (or more to taste)
Instructions
  1. In medium saucepan, cook raisins in apple juice for about 10 minutes. Add cranberries and sea salt.
  2. Cover, turn down to low, and simmer until cranberries have popped.
  3. Remove lid and reduce sauce to desired consistency. Keep in mind that sauce will gel more when refrigerated.
  4. Remove from heat. Stir in orange zest and ginger juice.

I like to use a microplane zester for both the orange zest and grated ginger. Be careful to very lightly zest the very outer portion of the orange peel, so that you don’t get the bitter white pith in your sauce. Sometimes I will squeeze the juice out of the grated ginger pulp and add that to the sauce rather than including the pulp.

Here is a meal using fresh cranberry sauce that I have been making for my students at The Natural Epicurean to demonstrate Fall Macrobiotic Cooking and Menu Planning. Clockwise from the top: millet-cauliflower mash with mushroom sauce, nishime style vegetables and pan-fried tempeh, fresh cranberry sauce, daikon pickle, and blanched greens with tahini-parsley dressing.

cranberry-sauce
Fall macrobiotic meal featuring fresh cranberry sauce with orange and ginger

Enjoy!