One Two Power Punch Bars
Posted: July 14, 2009 Filed under: Agave Nectar, Breakfast, Erythritol, gluten free, Quick cook, Snacks, Stage 2, Travel Foods, Vegan, Whole grains Leave a comment »
So, you’re probably wondering what the power punch is?
It comes from two of the smallest but most nutritious grains: Amaranth and Quinoa.
Here’s a bit of nutrition information about amaranth from this site:
Amaranth seed is high in protein (15-18%) and contains respectable amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in fiber and contains calcium, iron, potassium, phosphorus, and vitamins A and C.
The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.
Take a look at quinoa’s stellar stats:
The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa’s protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child’s protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues.
Who wouldn’t want to eat more of that?
I enjoy amaranth the most when it’s popped like popcorn. It’s fun and easy to do. I combine it with toasted quinoa flakes, almonds, and pumpkin seeds and mold it together with a 3:1 candy syrup. It makes for a nice, crispy bar. If you like your bars more chewy, you can use an “equal parts” candy syrup.
1 cup quinoa flakes
1/3 cup amaranth seeds
1 cup erythritol
1/3 cup agave
pinch salt
about 1/2 cup of any “add ins” that you like: chopped nuts, seeds, dried fruits, coconut, etc….
In a dry skillet, toast quinoa flakes on low to medium heat. Put in only about 1/4 cup at a time. Keep the skillet moving and watch for the flakes to turn a toasty brown in about 45 seconds. It will also smell nice and toasty. Transfer toasted grains to a large mixing bowl and continue with the rest of the flakes.
To pop the amaranth, sprinkle seeds to cover bottom of skillet. Don’t overcrowd the pan. Cover immediately, preferably with a glass top and keep skillet moving. Once seeds start popping rapidly, remove from heat. When popping stops, transfer to mixing bowl with toasted quinoa flakes. Add the salt and any other “add ins” you like. Mix well.
In same skillet on low heat, add erythritol and agave. Stir and melt until syrup becomes clear. Pour syrup in mixing bowl. Working quickly coat grains with syrup and transfer to a parchment lined cookie sheet. Press mixture into cookie sheet with another piece of parchment. Let cool completely before cutting.
Makes about 15 (2X3) bars
