"granola" bars -- gluten free, grain free, sugar free, low inflammatory vegan snacks

Both a friend of mine and I are struggling with auto-immune diseases right now. In an effort to reduce  grain proteins, starches, and sugars in an effort to decrease our inflammatory load, I came up with these awesome bites. Soaking the seeds and nuts before using helps that too!!

equipment needed:
mixing bowl
mixing spoon
measuring cups
measuring spoon
coffee or seed grinder
oven
square pans -- I like silicone pans -- 8 inch x 2 (and place the silicone on a metal baking sheet for stability)
metal spatula (for cutting the bars after
(or a knife and cutting board)




ingredients:
1/2 cup coconut butter
1 cup xylitol
1/2 cup boiling water
1 tbsp apple cider vinegar

1 tbsp psyllium powder
1/4 cup green banana flour
1/4 cup ground chia seeds
1 cup almond flour
1/2 tsp xanthan gum

1 tsp baking soda
1 tsp cream of tartar
1/2 tsp sea salt
1/2 tsp tonka bean power

(optional 2 tbsp cacao powder)





1/2 cup hemp hearts
2 cups shredded coconut
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1 cup walnut pieces


345 for 40 to 45 minutes

Crunchy Almond Butter Bites

These are best friends with peanut butter bites. They are ridiculously yummy but not as in your face. Nobody is as in your face as peanut butter. Even with the freezer door shut, I can hear the peanut butter bites yelling 'In Your Face'. Not the almond butter bites though. They are mannerly and refined.

equipment needed:
mixing bowl and mixing spoon
scraper and plastic spatula
measuring cups
measuring spoon
square silicone pan or square glass pan and baking parchment


ingredients:

1/2 cup coconut nectar
1/2 cup smooth almond butter

1/2 tsp sea salt
1/2 tsp ground vanilla bean

 2 cups shredded coconut
1/2 cup hemp hearts
1/4 cup buckwheat groats
1/4 cup dates, pitted and chopped


directions:
1. combine the coconut nectar with the almond butter and mix in the sea salt and ground vanilla bean
2. stir in the shredded coconut and hemp hearts
3. stir in the buckwheat groats
4. stir in the chopped dates
5. press with great force into the square pan. I like to cover it with parchment whilst pressing so it doesn't end up on my hands, but that's just me.
6. score into bites
7. chill or freeze
8. remove from pan and store in an airtight container (I keep mine in the freezer)

Easy Peasy Super Wholesome Trail Mix Cookie Bars***

September 1? WTF? How on earth did that happen?

With images of empty lunch boxes blurring my vision, poking at my psyche, and taunting me today, I started to think about nutritionally dense snacks.  I had a bunch of overripe bananas nagging me, and these cookie bars coalesced in my imagination.  They are simple -- really just mashed banana with ground chia, a little tapioca, shredded coconut, and large oat flakes. A few seasonings, a few mix-ins for flair, and presto here we are. But I have to tell you -- they are really delicious. A huge hit both with my kiddo and my dh.

equipment:

coffee grinder for chia seeds, or buy ready ground
hand blender for mashing bananas, or use a fork
2 x 8 inch silicone pans
1 baking sheet to put the pans on
measuring spoons
measuring cups
mixing bowl
mixing spoon
oven


a) base:
2 cups mashed banana (I used my hand blender but a fork will do, too.)

b) seasoning and leavening:
1/2 tsp sea salt
1 tsp ceylon cinnamon (or 1/2 tsp other cinnamon)
1/2 tsp baking soda
1 tsp cream of tartar

(or substitute 2 tsp baking powder  for the baking soda and cream of tartar!!)

c) batter:
1/4 cup ground chia seeds
1/4 cup tapioca starch
1 cup shredded coconut
2 cups large flake rolled oats

d) add ins:
1 cup sunflower seeds
1 cup raisins
3/4 cup chocolate chips (optional)


directions:

preheat your oven to 345!

1. combine your mashed banana with the ingredients from group b)
2. mix in the ingredients from group c) in that order, stirring after each addition.
3. mix in your mix-ins. Don't be afraid to mix it up!!
4. divide into 2 silicone square pans
5. press it down really well
6. bake at 345 for 40 minutes
7. Allow to cool slightly then cut into bars -- gingerly. I used the blunt edge of a spatula, careful not to destroy either the bars or my silicone pans.
8. when fully cool, store in an airtight containers in the fridge