Grain Free Dried Cherry Walnut Espresso Bars

These bars (and numerous variations thereof) have been floating around my house for what seems like eons and I am so excited to finally share them with you! I baked numerous batches on the BBQ this summer (my oven heats up my house like crazy, even if the air is on, so I avoid it like the plague during the hottest times) and I knew the flavour was bang on. But the BBQ tends to bake on the hot side, even turned to low, and they were coming out dry. Worth the effort… but drier than I wanted them to be. Now that the cooler weather is here, and my oven is back to being a productive member of my household, I was able to bake these bars at a more appropriate temperature, and I can finally share the yumminess with you all!

Luckily the multiple test batches allowed me to play with the dried fruit/nut combo, and this is the one that we all like the best (although the cranberry/ pecan were a close runner up!) The espresso accents the chocolate, and compliments the bitter and sweet of the dried cherries and walnuts. I have used both our espresso machine and a French press to brew the espresso.   Strong coffee would be an OK substitute, but if you choose to leave it out altogether, be sure to add in another ½ cup liquid to the batter.

Grain Free Dried Cherry Walnut Espresso Bars

6 tbsp ground espresso beans

1 cup boiling water

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1 cup almond flour

1/3 cup coconut flour

¼ cup arrowroot flour

½ cup cocoa powder

2 tsp baking soda

1 tsp salt

1 tsp vanilla powder (or extract)

2/3 cup coconut sugar

2 Tbsp apple cider vinegar

½ cup softened coconut oil

½ cup kefir (sub yogurt or sour cream if desired)

Add ins:

1 cup chopped walnuts (or pecans)

1 cup dried cherries (or cranberries)

Preheat oven to 375F

Line a 9X13 glass baking pan with parchment paper and set aside.

In a French press, place ground espresso beans and boiling water. Set aside.

Measure all other ingredients (EXCEPT for the espresso and the add ins) into a large mixing bowl. Mix well with an immersion blender, scraping down the sides as needed.

At this point, pour your espresso from your French press into a half cup measure. Discard the rest. (or enjoy it yourself if you are so inclined!)

Mix into the batter with the immersion blender until well combined.

Stir in your add ins and mix well with a spatula. 

Scrape evenly into the parchment lined pan, smooth the top and bake in preheated oven for 27-30 minutes, or until a toothpick comes out moist but clean. Try not to over bake.

Using the edges of the parchment, lift the cooked bars from the glass pan and set them  on a wire rack. Cool, cut and store as desired. (We wrap them and store in the freezer for quick grab and go snacks)

Chop walnuts carefully with  knife if they are large pieces

Cranberry Coconut Breakfast Bars

I apologize, dear readers, for the lack of recipes lately. Between the holidays, a promotion at work, and life in general, it seems I have been a wee bit side tracked when it comes to getting recipes posted. Lots has been going on in the kitchen, but when all was said and done, something had to give, and the blog has suffered. I intend to correct that here and now though by giving you a wonderful grain free bar that is perfect for a quick breakfast or snack. These bars are heading to work with me tomorrow for an early morning staff training (along with another soon to be posted recipe...Grain Free Coconut Cinnamon Streusel Muffins). Not too sweet, portable, and full of yummy grain free nutrients to fuel your morning...or your break, or whenever you need a satisfying bite to eat. We usually cut these into at least 16 bars, and they store well in the freezer for those crazy busy mornings. 

Cranberry Coconut  Breakfast Bars

3 eggs

3 very ripe bananas (mine were previously frozen and thawed)

1 cup full fat milk kefir or yogurt  

1/3 cup gently melted coconut oil, cooled slightly

2 tbsp apple cider vinegar

2 tsp vanilla

1/3 cup coconut sugar

2/3 cup coconut flour

¼ cup Arrowroot flour/starch

¼ cup chickpea flour

¼ cup ground Chia seeds

1 tsp baking soda

1 tsp of salt

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1 cup fruit-juice-sweetened dried cranberries

1 cup unsweetened shredded coconut (Organic Traditions is my fav!)

Preheat oven to 375F. Grease a 9X13 glass baking dish or line with parchment paper and set aside. 

Beat the eggs, kefir, coconut oil, vinegar, vanilla and bananas together in a large mixing bowl until frothy with an immersion blender.  Add the coconut sugar, flours, baking soda, and salt. Mix well again ensuring there are no lumps left.

Mix in the dried cranberries and coconut  with a wooden spoon or spatula to evenly distribute.

Scrape the batter into prepared pan, and bake for 35-40 minutes, or until a toothpick inserted in the center comes out clean.

Let cool in the pan completely before cutting into desired shape. 

Store in an airtight container for 3-4 days in the refrigerator, or wrap individually and freeze for up to 6 months. 

Grain Free PBJ Bars

I created these bars on the weekend when I decided to try a new flavour of the grab-and-go-type bars that have become a staple in our freezer. I intended to make a chocolate and brazil nut combination, but someone found my stash of brazil nuts in the fridge, and that combination quickly went out the window. So while cupboard/fridge surfing for inspiration, I found a lonely jar of crunchy peanut butter.  (my guys all like the smooth kind, and I inadvertently came home with a jar of crunchy not too long ago, and there it has sat ever since…I had to take pity on it and use it!) The jar of raspberry jam sitting beside it completed the inspiration, and these babies were born. Grain free protein packed goodness  that is now stored in my freezer for a tasty on the go treat ( I roughly calculated the protein of each bar to be about 8 grams). I am sure you could swap the peanut butter for any other nut butter you wish if peanut allergies are an issue.

Grain Free PBJ Bars

½ cup almond flour

½ cup coconut flour

2 tbsp chick pea flour

¾ tsp baking soda

¾ tsp Himalayan or Celtic sea salt 

1/3 cup coconut sugar

½ cup natural organic peanut butter (mine was chunky)

4 eggs, preferably pastured

2/3 cup plain yogurt (I used a full fat one)

1 tsp vanilla

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½ cup raspberry jam, preferably fruit juice sweetened  (or flavour of choice)

Preheat oven to 375F and grease a 8x8 glass baking pan with St. Francis Coconut Oil Butter Ghee Cooking Spray or butter, or line with parchment paper. Set aside.

Place all ingredients EXCEPT the raspberry jam into a medium to large mixing bowl, and blend well with an immersion blender until well combined, scraping down the sides if necessary.

Scrape batter into prepared  pan. Drop the reserved jam by teaspoon-full’s evenly across the top of the batter, and run a knife thru the batter and jam in a zigzag pattern to swirl the jam into the top of the batter.

Bake in preheated oven for 30-35 minutes or until a toothpick inserted into the center comes out clean.

Remove from oven and let cool in pan before cutting.

I cut mine in half diagonally, turn the pan ¼ turn and then cut again 6 times evenly, creating 12 rectangular bars.

At this point you can store the bars in a container in the fridge for a few days, or , as we do, wrap in parchment or plastic wrap individually and store in the freezer for a quick snack or lunch box treat. 

Grain Free Dairy Free Pumpkin Bars

I think fall is my favourite season of the year. Don’t get me wrong, spring is amazing with all the new growth, and gardening and such. Summer has its moments too, with the hot lazy sunny days, and warm nights spent sitting on the patio. Winter has….lets see, um, snow… and ice… and cold… nope, not really a winter fan! But fall, now fall has it all, with the slight chill in the air, the beautiful fall colours in full splendor, and all the amazing fall produce, apples and  squashes and pumpkins, oh my!! We have these gorgeous little organic pie pumpkins at work right now, and this recipe highlights their flavour beautifully.  I am not generally a raisin fan, but the soaking method I use infuses them with a nice vanilla flavour and plumps them up nicely—no chewy raisins here! (if you would rather chewy raisins, you can skip this step all-together if you wish)

Grain Free Dairy Free Pumpkin Bars

½ cup raisins (I used Thomson Seedless, but feel free to pick what you like!)

½ cup boiling water (enough to cover raisins)

2 tsp vanilla

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4 eggs

1 cup pureed roasted pumpkin (see below for cooking methods or use organic canned pumpkin, NOT pie filling!)

2 tbsp coconut oil

2 tbsp apple cider vinegar

1 tsp vanilla

½ cup coconut flour

3 tbsp chickpea flour

2 Tbsp arrowroot flour

2 tbsp ground Chia seeds

1/3 cup coconut sugar

1 ½ tsp cinnamon

1/3 tsp freshly ground nutmeg (or ½ tsp dried)

1 tsp baking soda 

pinch of salt

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½ cup chopped pecans

Preheat oven to 375F.

Place raisins and vanilla in a heat proof bowl or glass measuring cup. Cover with boiling water and let stand for at least 10 minutes. Set aside.

Measure the rest of the ingredients EXCEPT the pecans into a large mixing bowl. Using an immersion blender, mix all the ingredients together well, scraping the sides of the bowl if necessary.

Drain the vanilla water from the raisins (save for another use if you have one!)

Add the drained raisins and the pecans to the batter and mix with a wooden spoon to distribute evenly.

Scrape into a greased or parchment lined 9x13 glass baking pan.

Bake in preheated oven for 40-45 minutes or until a toothpick inserted in the center comes out clean.

Cool before cutting into desired sized bars or squares.

Pumpkin cooking methods:

Crockpot method: My favourite method for a pumpkin of this size could not be easier! Wash off the outside of the pumpkin, and place it  WHOLE into your Crockpot.  DO NOT cut in half, scoop out the seeds, or anything. Just plunk it in. 

Turn the Crockpot on low, and cover with lid. Cook for 6-8 hrs on low or until the pumpkin is soft through.   Remove from crockpot and let cool before cutting in half. Scoop out seeds and set aside if you wish to roast them. Scoop the pumpkin away from the skin, and puree with an immersion blender until smooth. Use as desired.

This method works well with smaller squashes too. I often do this before I go out the door to work in the morning, and come home to a perfectly roasted squash!

Oven Roasting Method: Cut pumpkin in half, scoop out seeds and roast, cut side down on a baking sheet for 60-90 minutes, or until soft thru (this will depend on the thickness of your pumpkin).  Cool, scoop and puree as above.

Grain Free Coconut Chocolate Chip Blondie Bars

Very tasty grab and go bar that stores well in the freezer. Great for lunchboxes, trail rides, or mid afternoon snack attacks.

Grain Free Coconut Chocolate Chip Blondie  Bars

1 cup almond flour

¼  cup coconut flour

¼ cup chickpea flour

¼ cup hemp protein powder or hemp flour

3 Tbsp ground Chia flax mix

1/3  cup honey

1 tsp baking soda

½ tsp salt

3 eggs

1/3 cup sunflower seed butter (or nut butter of choice)

1 cup plain kefir or yogurt

1/3 cup coconut oil

2 tsp vanilla

ADD INS: (optional but YUMMY!)

1 cup chocolate chips

1 cup shredded coconut
***See alternate add ins below

Preheat oven to 375F

Place all ingredients except the add ins in a large mixing bowl and mix well with a immersion blender, scraping sides of the bowl as necessary.

Let batter stand for 5 minutes to thicken up, and then stir in the coconut and chocolate chips until evenly distributed.

Scrape into well greased 9x13 pan and smooth out with a wooden spoon or spatula.

Bake in preheated oven for 33-40 minutes or until toothpick inserted in middle comes out clean.

Let cool in pan and cut into desired shape. We cut ours in to 16 long “bars”, dividing the pan in half  first lengthwise down the middle, and then cutting into 8 even sections width wise. Wrap individually as desired and store in fridge for a couple of days or in the freezer for longer storage.

***These are also great with 1 cup chopped dates, 1 cup shredded coconut and the zest of an organic orange in place of the other add ins :)