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Breakfast Bars: High Fiber & Protein, Gluten-Free, Vegan, Sprouted

Submitted by on Friday, 6 November 20094 Comments

breafastFor a long time I’ve been on a quest for a healthy breakfast that will also help with weight-loss. I love my toast with almond butter, but I am such with carbs that I will gain weight on that (or certainly not lose it). I lose weight on Atkins, but my cholesterol goes sky high and, well, it hardly feels healthy.

What was I looking for? A high-fiber, high-protein, gluten-free bread that was really low on the glycemic index. Am I asking too much? Even if I am, those are the parameters that I needed to work with given that I need to be gluten-free and seem to have Metabolic Syndrome.

What I came up with is also vegan, and you can sprout the gluten-free “grains” and seeds to get an even better breakfast, as sprouted grains are much easier to digest and full of enzymes and increased nutrients. The sprouting process brings the grain kernel to life for germination.

Annie’s Breakfast Bar
Makes 10-12 cookies/bars

1 cup raw, hulled sesame seeds
1 cup rice bran
1 cup quinoa flour
1 cup coconut flour
2 1/2 to 2 3/4 cups water or unsweetened almond milk
2 tablespoons – 1/4 cup agave (if you need sweets, make sure you add another tablespoon or two)
2 teaspoons vanilla (optional)

Non-sprouting version
Preheat the oven to 350.
1. Combine all the ingredients in a big bowl.
2. Add water, almond milk, or milk until the mixture is the texture of cookie dough. Pat the dough into bar or cookie shapes.
3. “Butter” a cookie pan with coconut oil, and place the bars on it.
4. Cook until golden brown, about 18-20 minutes.

Sprouting version

Follow the directions for the non-sprouting version except 1) don’t use dairy milk for a liquid, and 2) stop after you have added the liquid and let the mixture set for up to 24 hours before adding more liquid if needed to return the dough to a cookie-dough like texture before forming the bars.

Serving: 1 bar
Calories: 180
Fat: 7.28g
Carbs: 23.51g
Fiber: 6.66g
Protein: 5.25g

Glycemic Index
Sesame seeds: very low
Rice bran: low
quinoa flour: low
coconut flour: low
agave: low
Note that high fiber foods lower the glycemic index, so the addition of the high-fiber coconut flour and rice bran are great additions to the ingredients.

I eat this “bar” with 1 cup of 2 percent Greek yogurt on top for an addition 19 grams of protein! I also sprinkle about 1/4 teaspoon of cinnamon and/or cardamon powder over it all, stir it together, and make a nice mixture like one could with a strawberry shortcake. (The cinnamon and cardamon are both anti-insulin spices.) This brings the calorie count to about 330. If it’s still not sweet enough add a little agave syrup. Add fresh fruit when in season.

I feel great on this breakfast. It tides me over to lunch, I’ve started to lose weight, and I am not craving carbs. Most importantly, my body feels like it has gotten what it needs with this. Yay!

By Annie B. Bond, the best-selling and award-winning author of five healthy/green living books, including Better Basics for the Home (Three Rivers Press, 1999), Home Enlightenment, Clean & Green (1990), and most recently True Food (National Geographic, 2010 and winner of Gourmand Awards Best Health and Nutrition Cookbook in the World). She has authored literally thousands of articles and was named “the foremost expert on green living” by Body & Soul magazine (2009).

Breakfast Bars: High Fiber & Protein, Gluten-Free, Vegan, Sprouted, 5.9 out of 10 based on 16 ratings Retweet

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  • Alisa says:

    Those sound really good…I like your style of healthy baking :)
    So you don’t cook the “sprouted” bars? Need to try that
    Check out my healthy gluten-free recipes for lunch or dinner at http://antioxidantbuzz.wordpress.com/

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  • Shelly says:

    I have gotten into the habit of eating oatmeal as a cheap lunch at work.It is unflavored instant oatmeal, but I add pumpkin spice and three packs of splenda to it.

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  • Ian says:

    Walking, Sprinting and adding hills or an incline can burn 180 calories in 30 minutes,
    Bicycling and Swimming of 30 minutes can burn 400 to 500 calories…..
    this is the best way to stay healthy and fit …

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  • I have tried different small meals in my breakfast but never heard of this dish before, It seems healthy as well as delicious and the ingredients are affordable so everyone can try it easily. I’m going to have it as my next breakfast recipe. 

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