Yummy Kasha Protein Bars recipe (gluten-free sugar-free!)

I wanted to have a healthy protein-rich snack that I could easily eat while out on adventures with the baby (and that she can eat too, without getting crud all over her clothes). Protein bars seemed like the way to go, but packaged stuff is all made from horrible ingredients, or overpriced. I decided to look up a recipe for gluten-free/sugar-free protein bars, figuring I could probably just make my own bars for cheap… and couldn’t find ANY decent recipes!

So I made my own…

I picked buckwheat groats (kasha) as the base ingredient, because it is gluten-free and has many health benefits. I used peanut butter as my protein source, but any nut butter could be used. For extra protein, you could also add stuff like nuts, seeds, flax, etc. I didn’t use sweeteners, but you certainly could if you wanted to, and I added a suggested measurement to the recipe for those who would find that helpful. You could also add all sorts of fun additional flavors like: cocoa powder/nibs, coconut flakes, nuts, seeds, dried fruit, cinnamon, vanilla, etc…

Chewy Kasha Protein Bars
prep time: 15min. cook time: 25 min.
serving size: makes about 20 3″x3″ squares

ingredients:
– 3 cups kasha (buckwheat groats)
– 1 cup almond milk, coconut milk, or water
– 1 cup peanut butter or other nut butter (cashew, almond, etc)
– 1/2 cup flax seeds
– 1 tbsp butter or coconut oil (optional)
– 1 tbsp agave or juice concentrate (optional)
– pinch salt
– fun additional flavors like: cocoa powder/nibs, coconut flakes, nuts, seeds, dried fruit, cinnamon, vanilla, etc. (optional)

1. Bring the water/milk, flax seeds, and 2 cups of the kasha to a near boil (save 1 cup of dry kasha for later). Add the butter or oil. Reduce heat and cook until thick (about 10 minutes).

2. Preheat oven to 350 degrees. In a large mixing bowl, combine the cooked kasha with the remaining 1 cup of dry kasha, and all the other ingredients.

3. Spread the dough evenly on a 12″x16″ well-greased cookie sheet. Bake at 350 degrees for 20-25 minutes. Cut into bars or squares when cooled.

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About Tikva Adler

Hello! My name is Tikva Adler, a full-time mom, nanny, and artist. This blog is a place for me to share my adventures in consciousness and awesomeness. Being of the baby-wearing, co-sleeping, hula-hooping, tree-hugging, moonlight-dancing, paint-splattered sort, my advice and stories tend to revolve around those types of themes. Stay tuned!

Posted on March 31, 2011, in recipes and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. You forgot to mention that your husband ate them all. 😉

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