Tag Archives: Greek yogurt

Protein Bars–Quick, Easy, Nutrient Dense

Looking for a protein bar?  Are you properly overwhelmed at the offerings?   How about trying to find one that is soy free?  “Good luck!”  Because soy is so cheap and readily available and high in protein per ounce, soy is WAY overused in the protein bar market.  As are artificial sweeteners.  Is there an answer to the need for a quick, tasty protein fix that doesn’t affront you in the natural foods department?  That was the challenge.  We are quite pleased with the result.  Not cookies, but a decent protein bar.  Without soy isolate, which, by the way, I hate :(.

Preheat oven to 350 degrees

First, the dry ingredients:

3 cups old fashioned oatmeal

1/2 cup sesame seeds

1/2 cup coconut, shredded

1 teaspoon salt

1/4 cup dark brown sugar

1/2 cup chopped peanuts

1/2 cup chopped dried cranberries

1 cup vanilla whey protein powder, if using a protein powder offends you, you could use oat or other grain flour

Then we will use the following for the “wet” ingredients:

1/4 cup coconut oil

1/3 cup honey

1 teaspoon vanilla extract

1 cup Greek honey yogurt, full fat

1 cup natural peanut butter

Mix all dry ingredients together and pour into food processor

Process to make into a coarse crumb

Dump dry ingredients back in to large mixing bowl.

Now for the wet ingredients:

Blend together

1/4 cup coconut oil

1/3 cup honey

1 teaspoon vanilla extract

1 cup Greek honey yogurt, full fat

1 cup natural peanut butter

Whisk until fully incorporated

Pour over processed dry ingredients


it will be a thick batter

Line a sheet pan with foil…I am a big fan of the non stick foil

Pat into pan

Bake for 15 minutes

Cool 10 minutes on rack

Remove carefully from pan and cut into bars  (I use a pizza cutter)

Lift  bars onto baking sheets

leaving an air space between them

Bake another 15 minutes

Cool.  If your peanut butter always needs a chocolate fix, drizzle melted chocolate on the top

Chill to harden chocolate.  Wrap in foil.

A nice supply of additive free, natural protein bars.

Quick fix for the on-the-go crowd.

This recipe would lend itself to all sorts of changes (different dried fruit, seeds, etc)…I choose what I had on hand.  Adapted from http://www.healthygreenkitchen.com/homemade-protein-bars.html

This post is linked to Real Food Wednesdays: http://kellythekitchenkop.com/2012/03/real-food-wednesday-3142012.html




Filed under Breakfast, Eating well, Snacks

Dream Cream

My new favorite comfort food is what I call “dream cream”.   It is very simple to make and divine in mouth feel.  All you need to make your own “dream cream” is:

Nancy’s Honey Whole Milk Yogurt (or other high quality whole milk yogurt)

Strainer placed over a container–bowl, pan or, in my case, large measuring bowl

Line the strainer with coffee liners or food grade paper towels–I like to use the brown, unbleached ones because you can see them!

Spoon the yogurt into the strainer and top with one more filter or paper towel.

Place a weight on top ( a jar in  my case) and put in refrigerator.

That’s it.  Now you wait while your dream cream develops, perhaps dreaming of what flavors/sweeteners you will add when it’s done.

Here’s what it looks like after an overnight rest in the refrigerator. The liquid in the bottom is whey – save this to make lacto-fermented foods or add to smoothies for additional protein.

Turn out onto a plate:

Add a tablespoon of lemon cream (curd) and swirl for a lovely, lemony treat.

All sorts of possibilities exist, however, sweeten to taste with your choice of sweetener, add fruit, syrups–experiment with your preferences.  It can also be eaten just as is– it’s a little tart.

You can also freeze this in your ice cream maker for a decadent frozen yogurt.


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Filed under Eating well, Gluten Free, Grain Free, Snacks