For the Last Minute…

I know a while ago I promised more ideas for my vegetarian and vegan friends; I’ve been trying to include recipes and options that are friendly to both carnivores and herbivores alike.  The truth is, a lot of folks who spend time recommending such things, recommend a plant-based diet as the answer to reducing the collateral damage we’ve done to our bodies over years of eating the “Standard American Diet” (or, appropriately enough, the SAD).

My personal opinion is that it is all, indeed, very personal.  What works for me might not work for you.  What I find delicious and nourishing might make you feel like caca.  So, I try to cover the gamut; a smoothie here, a breakfast there…maybe an energy bar to keep it real.

Speaking of which, I found in my cyber-travels a great recipe that is both quick and vegan.  Not just quick to eat, but quick to make and simple to boot.  The whole thing takes about 15 minutes, and that’s including the freezer time.

Last-Minute Energy Bars

1 c. rolled oats
1 c. brown rice crisp cereal
1/4 to 1/2 c. protein powder
1/2 t. cinnamon
1/2 c. brown rice syrup
1/2 c. sunflower seed butter
2 t. vanilla extract
1/3 c. dark chocolate chips

–Mix all the dry ingredients together in a large bowl.
–Mix the brown rice syrup and seed butter together in a medium bowl. Heat 45 seconds in the microwave and then add the vanilla.
–Add the wet mixture to the dry, and mix well. You might have to knead it.
–Using slightly wet fingers, press the mixture into a pan and roll out smooth. (You might want to line the pan with parchment paper.)
–Melt the chocolate chips in the microwave and spread in a thin layer over the top.
–Freeze for 10 minutes, then cut into bars and store.

A few notes: You should look for a really mild protein powder to use; some of the powders can be really chalky, and that will show up in the flavor if you aren’t careful. Try some of the rice protein powders; they seem to have a less powerful flavor than whey or soy.

You can also use other nut butters if you choose; just be sure they are somewhat drippy. If they are of a more solid consistency, you will have to use more syrup, which is fine, too.

Honey can be used in place of the brown rice syrup; I actually used this because I didn’t have any brown rice syrup on hand. You could try agave nectar or maple syrup, but they might not bind as well.

You can also sprinkle sesame seeds or chia seeds on top before freezing…your choice!


2 thoughts on “For the Last Minute…

  1. MisoB says:

    Hey Evil – do these keep or do you need to refridgerat? Looking for some energy bars for camping that will hold for a couple days. Miso

  2. sarakmooney says:

    Hi Miso! You know, I’m not sure how they would keep…I have been keeping mine in the fridge. Maybe give it a try and let me know…?

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s