Wednesday, March 27, 2013

Nina Bars Redux - Buckwheat and Kamut


Hi folks.  This is a remix of the Nina Bar recipe from a while back.  I've had a lot of positive feedback on the Raspberry Buckwheat Pancakes and figured I'd find a recipe or two to work some buckwheat into.*   I've also recently ended my love affair with Agave nectar.  (Sniff.)  I won't get into the details, you can google "What's wrong with agave" and find plenty of information for yourself.   The short of it is that I live in Canada where maple syrup is free flowing, less processed, and higher in minerals.  Also, as the gods would have it, agave is actually higher in fructose than high-fructose corn syrup (what?!) which contributes weight gain and blah blah blah.  So, here's a slightly tweaked Nina Bar for you, gluten free, vegan, and tasty as can be.  Enjoy! 


INGREDIENTS

2 cups gluten free oats
½ cup flax seed meal
½ cup buckwheat flour 
½ t salt
2 tsp cinnamon
1 tsp ginger
1/2 cup maple syrup
4 Tbsp coconut oil
1 t vanilla
¼ cup sunflower seed butter (cheaper than almond butter, healthier than peanut butter)
½ cup unsweetened soy milk
1 cup dried fruit:  3/4 cup unsweetened dried cranberries / 1/4 cup raisins
½ cup pumpkin seeds
  • Preheat the oven to 350 degrees. Lightly oil a 9X9 baking pan. 
  • In a large bowl, mix together the dry ingredients:  kamut, flax, buckwheat, and spices.
  • For ease of measuring, add all of the liquid ingredients into a 2 cup liquid measuring cup, along with the sunflower seed butter, and mix well.
  • Pour wet ingredients into dry and mix until incorporated, then fold in your additions;  seeds, dried fruits. 
  • Bake for 20 to 25 minutes - until the bars begin to turn golden at the edges. 
  • Cool, turn out, and cut.
  • Save in an airtight container for up to a week, or throw a few in the freezer.  Makes approximately 10 bars.
* Hind Sight Note:  I originally posted this recipe as gluten free while using kamut flakes.  It was then brought to my attention that kamut isn't gluten free at all! I don't know what I was thinking.  So - don't use kamut flakes if you're gluten intolerant!  (But then, you probably already knew that.)  If you're good with gluten, however, give kamut flakes a shot in place of the oats as they add a nice crunch.

5 comments:

  1. Hey, those look good! This Nina person must be very inspiring. You're a nice girl. <3

    ReplyDelete
  2. So I'm going to try a combo recipe of these with the cranberry almond chia bars. I am trying to come up with ideas for good snacks for our road trip to Maine through CANADA in two weeks.

    ReplyDelete
    Replies
    1. Canadian road trip!!! Woo hoo! Where will you be traveling? If you make it to Montreal you should look me up :)

      Delete
  3. Just FYI, kamut is just another type of wheat. These aren't gluten free at all.

    ReplyDelete
    Replies
    1. Good call, I was totally wrong on that one! Thanks for the heads up~

      Delete