Vegan Crack

AKA: Gluten Free Vegan Chewy Granola Bars 

I've been throwing together gluten free granola for a while now, but I was having issues with 1) having to stir it while in the oven every 10 minutes to prevent burning 2) the big yummy chunks (pecans, oat clusters) disappearing quickly from the tupperware container leaving only the crumbs of sesame seeds and coconut flakes at the bottom after a few helpings and 3) difficult to eat while driving, running, working etc since I'm such a messy "throw more down my shirt than in my mouth" eat-on-the-run kind of snacker.

So, I thought I'd try granola bars which are more portable, homogenous, and evidently extremely addicting....

This recipe can be modified in endless ways to suit your favorite nut/dried fruit/sweetener and even extra ingredient whims (flax seeds, chia seeds, sesame seeds, cocoa powder, pepitas, etc etc) so its a fun one to change up a little every time.

I have made three batches of these in 2 weeks, that is how fast they are disappearing from my kitchen into the mouths of running friends, coworkers and of course my own and my husband's as a mid-day snack or post-run recovery food.

They are the PERFECT (convenient, transportable, easy to digest yet power packed) pre, during, or post run snack with a great combination of good fats, protein, glucose, fiber, and if you use chia seeds, the magical mysterious ingredient they contain that make ultrarunners run forever, according to the book Born to Run by Christopher McDougall.

Did you know that dried fruit is a good source of iron?!  I remember that secret source of this hemoglobin-essential ingredient being a multiple choice question on my RN boards, and I always include dried fruit as an iron-rich food included in the list I give my vegan and vegetarian patients.

One more thing, a recent study published in The Journal of the Academy of Nutrition and Dietetics found that 6 grams of cinnamon, when consumed w/ high GI index foods (aka sugar!) provides better blood sugar control and less extreme insulin spikes and crashes.  Which means more consistent, sustained energy and less "bonking" and craving high sugary or fatty foods a few hours later.

This recipe is:

Vegan (if you use vegan chocolate and egg replacer)

Gluten Free 

Ingredients:

Dry:

1 3/4 cups of Gluten Free Rolled Oats

1/2 cup of Bob's Mill soy flour

1 tablespoon of dark brown sugar (optional)

1/2 cup of almond flour

1/2 cup of raw sliced almonds 

1/2 cup of raw chopped walnuts or hazelnuts

1/2 cup of raw crushed pecans (I put the pecans in a zip loc back and gently crush with a pestle from my mortar and pestle)

1/4 cup of chia seeds (optional) or flax seeds (optional)

1 cup of organic unsweetened shredded coconut

2 teaspoons of ground cinnamon (as fresh as possible)

1/2 teaspoon of kosher salt

1/2 cups of chopped vegan dark chocolate

1/2 cup of chopped dried fruit of your choice ( I LOVE dates, figs, cranberries, blueberries, and/or raisins)

Wet: 

 8 tablespoons of canola oil or coconut oil/canola oil combo

1 tablespoon of  honey (local if possible)

2 tablespoon of maple syrup

2 tablespoons of dark unsulphured molasses

1 1/2 tsp of egg replacer mixed with 2 tbsp of water or 1 Egg, beaten

1/2 teaspoon of pure vanilla extract

Instructions:

Preheat the oven to 325 degrees F. 

Spray a 9 x 13 pyrex pan with canola oil spray (flour free!)

In a large bowl, mix the oats, flours, brown sugar, cinnamon, and salt.

Add the nuts, coconut, dried fruit, and mix well to combine.

In a separate, smaller bowl, combine the egg replacer mixed with water or the beaten egg, the oil(s), honey, maple syrup, molasses, and vanilla and mix to combine well.  

Make a well in the center of the dry ingredients, pour the wet ingredients in the well, then mix with a non-stick spatula or wooden spoon until homogenous.

Scrape the mixture into the pan and press firmly w/ the back of a spatula into a dense, even layer.

Place the pan in the center of the pre-heated oven and bake, turning once halfway through baking, for about 20-25 minutes until the top is lightly golden brown but not burnt!

Remove from oven and place on wire rack to cool for 10 minutes then (this is an important step to help w/ ease of slicing into bars) place the pan in the freezer for about 20 more minutes.

Remove from freezer and slice into 2" and 2" (or bigger or smaller, whatever you prefer) bars.

Store in an airtight container in the fridge for 3 days, or wrap in saran wrap and foil and freeze for up to 4 weeks.