These healthy fruit and amaranth bars are easy to prepare, tasty and very versatile: they make a great take-away snack, and can be kept fresh in a closed container up to a week while traveling. Even on short trips, I always take some with me as a food-first-aid-kit: juts in case I wouldn’t find anything compatible with my diet or my taste.
It only takes 15-20 minutes in the evening to have these snacks in my backpack the next morning. No baking required.
It only takes 15-20 minutes in the evening to have these snacks in my backpack the next morning. No baking required.
About amaranth. This pseudograin is naturally gluten-free and high in good quality protein compared to other grains. Once the main source of energy for the Aztecs, it has regained attention in the ’70s due to its favorable amino acid profile and simple cultivation. Being a pseudograin, it is still high in carbohydrates, and has a high glycemic index, especially the popped seeds. So how does popped amaranth show up in my kitchen?
The glycemic index of a food is not just about each ingredient, it’s also about their combination. I take some dried fruits in this recipe, that are also high in carbs but have a low GI e.g. dried plums (or apricots). I mix in some seeds, that also add a good amount of dietary fiber, and I think what turns out at the end is something comaptible with a low-carb, low GI diet.
Ingredients for 10 pcs.:
100g or 1 cup of walnuts
50g or 1 cup of puffed amaranth
150g or 1 cup of dried plums
6 tablespoons of water
4 tablespoons of xylitol
50g or 1 cup of puffed amaranth
150g or 1 cup of dried plums
6 tablespoons of water
4 tablespoons of xylitol
(you can spice it up with some cinnamon or homemade vanilla extract)
- Toast the walnuts quickly on a sandwich grill or in a hot dry pan.
- Put the walnuts and the plums in a food processor and pulse 3-5 times.
- Mix the xylitol and the 3 tablespoons of boling water in a glass until clear.
- Now goes the puffed amaranth into the mixer, two pulses and you can pour the xylitol syrup in there, too. Mix until a sticky paste forms.
- Smooth the mixture abount 0.5-1 centimeter thick in a baking form previously lined with baking paper. Ply the paper over the muesli bars, apply some pressure (e.g. a big pot) and leave to cool overnight.
- Slice it with a sharp knife in the morning. I usually use the baking paper to wrap them up as neat little packages.
All this contains about 100g carbohydrates, which makes 20g CH/bars. Enjoy!
This sounds great and easy! Thanks for it, will try it out soon!
Just yesterday I was noticing that most commercial bars like this contain a load of sugar, so I needed an alternative. I'm going to try these first! Thanks for the lovely recipe.
I'll substitute molases for the xylitol which is another version of Monsanto's aspartame.
Hi,
I wrote a nice summary on natural and artificial sweetening options in Hungarian, I see I need to translate that ASAP. 🙂
Aspartame consists of 3 amino acids, and is a non-caloric sweetener, while xylitol is a natural compound, a polyol, primarily isolated from fruits. To result the same sweet taste, you need a pinch of aspartame or a cup of xylitol… The two are definitely not the same.
The xylitol I use is made in Finland and non-GMO.
Molasses is a by-product of sugar produce, thus it consists mainly of sugar, so it's no option for me, or anybody else concerned with insulin sensitivity or diabetes.
Thanks for stopping by, I hope you enjoy this recipe and visit again soon! 🙂
Nora
Hi could I leave out or sub the walnuts for something else?
Hi,
Sure, you can use almonds, cashews, pistachios, or any nuts you like.
How can I substitute xylitol?
Any powdered other sweetener you like, even honey or maple syrup.
How do you puff amaranth or do you buy it that way? If so, where do you get it?
I buy puffed amaranth at any local health food store.