Saturday, April 22, 2017

Nut-Free Oatmeal To Go


Building off the Banana-based Muffins, this is a nut-free version that is more along the lines of a breakfast bar.

Two sets of ingredients below for two different flavors.

Equipment needed: Vita-Mix with Dry Container or Food Processor, Spatula, Large Bowl, Dehydrator

Raspberry - Dark Chocolate

5 Bananas
1 package frozen Raspberries
1 package Dark Chocolate Chips
3 cups coarse ground Gluten-Free Rolled Oats
1 cup coarse ground (raw, unsalted, shelled) Sunflower Seeds
1 cup Gluten-Free Rolled Oats

In the Vita-Mix dry container, grind the rolled oats and the sunflower seeds. It helps to grind when combining a wet ingredient (seeds) with a balancing dry ingredient (oats.) Use the spatula to scrape this into the bowl.

Next in the Vita-Mix dry container, blend the bananas with the package of frozen raspberries. Probably best to blend the bananas first until they liquify. This might require some tamping as the raspberries may freeze into a bit of a mass. Scrape this into the bowl.

Stir in the package of dark chocolate chips and the whole rolled oats. You can use the spatula to stir which will also help with scraping the sides of the bowl as you stir.

Place half the mixture in the middle of a dehydrator silicon sheet and spread to an even depth. This should fill 2 sheets approximately 12" square.

Dehydrate at 125° for about 5-6 hours. Flip directly onto the dehydrator grate, score into squares, and continue dehydrating for another 5-6 hours or until they reach the desired texture. Spreading the squares apart will help them gain a crispier edge.

When peeling off the silicon sheet, some mixture may cling to the sheet. If you like little crispy bits, put this sheet back in the dehydrator.

I was asked about the calories for this bar, so I did the calculations from the raw ingredients.

40 ~2.5" Square Bars: Nutrition Information per bar:

                                 measure*                %**
Calories                      103.8
Calories From Fat       37.4
Total Fat                        4.4                      6.6
Saturated Fat                2.8                      9.3
Trans Fat                       0.0                      0.0
Cholesterol                    0.0                      0.0
Sodium                           0.1                      0.0
Total Carbohydrate     16.1                     5.6
Dietary Fiber                 2.8                     11.4
Sugars                            6.3
Protein                           2.6

Vitamin A                                                 0.3
Vitamin C                                                 3.8
Calcium                                                    0.9
Iron                                                          10.7
Potassium                   64.4                      1.9

* g/mg/calories
** percent of daily value - 2000 calorie


Apple Cinnamon

3 Bananas
2 single serve (4 oz @) Applesauce
2 tbl Ground Cinnamon
2 cups coarse ground Gluten-Free Rolled Oats
2 cups coarse ground (raw, unsalted, shelled) Sunflower Seeds
1 cup Gluten-Free Rolled Oats

In the Vita-Mix dry container, grind the rolled oats and the sunflower seeds. It helps to grind when combining a wet ingredient (seeds) with a balancing dry ingredient (oats.) Use the spatula to scrape this into the bowl.

Next in the Vita-Mix dry container, blend the bananas with the applesauce and cinnamon until it liquifies. Scrape this into the bowl.

Stir in the whole rolled oats. You can use the spatula to stir which will also help with scraping the sides of the bowl as you stir.

Place half the mixture in the middle of a dehydrator silicon sheet and spread to an even depth. This should fill 2 sheets approximately 10" square.

Dehydrate at 105° for about 5-6 hours. Flip directly onto the dehydrator grate, score into squares, and continue dehydrating for another 5-6 hours or until they reach the desired texture. Spreading the squares apart will help them gain a crispier edge.

When peeling off the silicon sheet, some mixture may cling to the sheet. If you like little crispy bits, put this sheet back in the dehydrator.

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