Saturday, July 7, 2007

Recipe: Peanut Flax NanoPucks with Chocolate

If you refer to my food bar spreadsheet, you'll note that one of the highest nutrition-per-weight bars is the Kind Sesame & Peanuts bar.

These bars are really tasty, but at $2/each, their nutrition comes at a steep price. My CheapBastard(tm) reflex kicked into overdrive and I began reverse engineering a bar of my own that would match the nutrition and taste at a significantly cheaper price.

Your final price will depend on local availability, but shopping in Denver, CO at Vitamin Cottage and Whole Foods, I was able to make these bars for approximately $0.30 each. Yep, that's right. 30 cents each.

Peanut Flax Nano Pucks

140 g
flax seeds
100 g
sesame seeds
240 g
240 g
brown rice syrup
240 g
Sunspire chocolate chips
170 g
puffed millet
1.5 tsp

1 Preheat your oven to 275 degrees.
2 Grease the pan you intend to make these in. Size will vary according to the thickness you would like in your finished pucks. I used a 9x13 pan which resulted in bars about 1.5 inches thick.
3 In a medium bowl, mix the flax seeds, sesame seeds, salt and peanuts.
4 In a large measuring cup, mix the brown rice syrup with 2 cups hot water.
5 Pour the puffed millet into a large mixing bowl, and stir in the diluted brown rice syrup. This should deflate the puffed millet significantly.
6 Incorporate the seed and peanut mixture into the puffed millet and stir until thoroughly mixed.
7 Pour the mixture into the pan and spread evenly.
8 Put into the oven and bake for 30-60 minutes. What you're doing here is baking off the moisture that you added when you diluted the brown rice syrup. You want to bake until everything is golden brown and most of the moisture appears to have evaporated.
9 Remove the baking dish from the oven and score the bars into 24 servings.
10 When the bars have cooled, cut into 24 pieces.
11 Melt the chocolate over a double boiler, and dip each bar about halfway into the chocolate and turn upside down on a rack to cool.
12 When all bars are dipped, pour the remaining chocolate over the tops of the bars.

Nutrition Information

Amount Per Serving

Calories From Fat (49%)

% Daily Value
Total Fat 13.21g
Saturated Fat 2.98g
Cholesterol 0.00mg
Sodium 166.76mg
Potassium 90.25mg
Carbohydrates 24.94g
Dietary Fiber 3.88g
Sugar 8.20g

Protein 6.12g

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