Thursday, July 24, 2014

Chocolate Banana SunNut Protein Bars with Coconut

I had Phood Nutritional Shake powder to use up, so I conducted this culinary experiment! Although it didn't turn out as I wanted, I like them because they are soft, have only a hint of sweetness, are a little nutty, and I found them to be incredibly filling (and since they are pretty low-cal, this is good if you're trying to stick to a calorie budget while still feeling satisfied). So, considering they aren't so sweet, I think they are perfect as a snack or breakfast bar, because it doesn't make me want to devour them in mass quantity. Still, I would like to tweak the recipe for next time, because I think it could use maybe a little salt, or replace some of the flour with cocoa powder. 

Makes 12 squares/ bars

1 banana, mashed
3 cups oats (quick oats are fine, but if you want more texture, use rolled oats)
1/2 cup Sunbutter creamy sunflower seed butter
6 scoops Phood Chocolate Caramel Nutritional Shake powder
1 avocado, mashed (skin and pit removed)
3 large egg whites (Vegan substitute: 3 tbsp flax meal plus 1/2 cup+1 tbsp hot water)
1/2 cup sorghum flour
1 cup applesauce, unsweetened
3/4 cup finely grated carrot
1/2 cup unsweetened flaked coconut
3 tbsp sunflower seeds raw, hulled (optional topping)
vegetable or coconut oil

Preheat oven to 325 F. 
Lightly grease a 9x13 baking pan with oil.

Blend banana, avocado, applesauce, egg whites, and sunflower seed butter together in a large bowl. 
Add in the remaining ingredients. Mix thoroughly. Spread mixture evenly into baking pan (it may help to wet a spatula to spread it more easily). Sprinkle sunflower seeds on top, if using. 

Bake for 30 min, or until knife inserted into center comes out clean with just a few crumbs (it will still be moist). Place the pan on a cooling rack until cool. Cut into 12 squares. 

Nutritional Info (via MyFitnessPal) per serving:
286 kcal, Tot. Fat 13 g (3 g sat. fat, 4 g MUFA, 3 g PUFA), Chol. 0 mg, Sodium 143 mg, Potassium 296 mg, Carbs 32 g (Fiber 7 g, Sugars 4 g), Protein 13 g

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