Another easy to make and easy pack-to-go homemade protein bar.

I used buckwheat flour for this one (instead of almond flour) to try it out for those who have nut allergies, and chia as an egg-substitute.

 

2 chopped apples
2 scoops vanilla protein powder
1 cup buckwheat flour
2 tbsp coconut flour
1-2 tbsp cinnamon
1 tsp baking soda
2 chia eggs (1 egg = 1 tbsp chia seeds soaked in 3 tbsp water for 5 minutes & then stirred up)
1/4 cup coconut oil (melted)
2 tbsp honey or pure maple syrup
1 cup water

DIRECTIONS:

Mix all ingredients together well.  Pour into greased 9×9 pan and bake in a 350 oven for about 30 minutes.

Serves 8, per serving:

207 calories – 23 g carbs – 7g fibre – 9 g protein – 9 g fat

 

About buckwheat…

It’s actually not wheat – not even a grain in fact! Buckwheat is a fruit seed related to rhubarb. It’s high in manganese – which is important to bone and tissue health because of the role it plays in collagen production. It’s also significant in gluconeogenesis (the conversion of substances like amino acids into sugar) and therefore plays a role in blood sugar stability too.

It offers high fibre carbohydrates and protein – complete protein no less!  It’s one of the few plant-based sources of high quality protein that contains all eight essential amino acid – or those which our bodies cannot produce, and so needs to get from food.

If you’re looking for a blood sugar balancing, high carbohydrate and protein dish for a break from boring chicken breasts and rice, give this gem a try!

 

Find buckwheat grouts at most grocery stores.

They are a harder shelled [non]grain and need to be simmered in water for about 15 minutes until soft.  Ratio of buckwheat to water 1 : 1.5  (1 cup buckwheat to 1.5 cups water)