Tuesday, 2 June 2015

No bake raw, gluten free & vegan rice crispy protein bars

You may have seen from the blog already that I love a snack and I love a sweet treat (check out my "snacks" and "sweet treats" pages) yet I don't do too well on sugar (thanks IBS) so am making a conscious effort to reduce my intake of the white stuff. 

I made these tasty little treats at the weekend, thinking that this big batch would last me a while. However, the Boy decided to pack them up and take them with him back to base, and left me one. 

These rice crispy protein bars are not only tasty, satisfy a sweet tooth and are a handy snack but also gluten free. They main ingredient is the humble rice crispy and they couldn't be easier to make! 

 Ingredients you need include:

1 cups of rolled oats*
2 cup of protein powder
2 cup of rice crisp cereal 
pinch of sea salt
1/2 cup of peanut butter 
1/2 cup of agave nectar 
1 tsp vanilla extract 
100 ml of dairy free milk 
100g of 90% dark chocolate (I used Lindt)
1/2 tbsp of coconut oil 

First off you need to make the oat flour. 
Simply pop the oats in to a food processor and blitz away until you have a fine flour 

In a large mixing bowl, add the oat flour, protein powder, rice crisp cereal and a pinch of salt in a large bowl 

Add in the peanut butter, agave nectar and vanilla and stir well to combine all the delicious ingredients. I found this was quite dry and didn't want to add any more agave nectar (save on sugar) so added about 100ml of light soya milk. You want a texture that is a little sticky. 

Grab a square tin, about 8 inches, and line with greaseproof paper. 

Plop the mixture out in to the tin and evenly spread. Push down with you palms to ensure that this is well packed down so it sticks when set

Pop this in the freezer whilst you make the topping - it is important that you pop this in the freezer rather than the fridge otherwise it won't go crunchy and everyone loves crunchy rice crispies! 

Over a low heat, melt the chocolate and coconut oil together until completely melted. Retrieve the protein bar mixture from the freezer and carefully pour and spread the chocoalte sauce on top of the bars. 

Pop back in to the freezer again for 10 minutes until set

When ready, simply cut them up in to bars or squares. You don't have to keep these in the freezer but can do if you want to preserve them and keep them for longer. 

These have enough chocolate on them to satisfy any sweet cravings but not enough to over load you with sugar, especially if you are using 90% dark chocolate. 

For added crunch and chocolate, I added in a handful of cacao nibs too :-)

X x X

*use gluten free oats for a gluten free options 

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