Snacks to Pack

Don't leave home without them
By Rebecca Reilly

In a salute to manic Mondays and busy people everywhere, we raise the bar -- the snack bar, that is. The perfect finger food for delicious munching in the car, at the office, in the park.

These portable snacks are satisfying, a quick fix when hunger pangs strike. Be creative and alter the ingredients to suit your dietary needs. Before you rush out the door, tuck a couple in your purse, briefcase or book bag. Fortify...and enjoy!

Vegan Fruit Bars
MAKES 12 BARS
These bars are great for a day trip. They’re also delicious served with a cup of coffee or tea.
¾   cup of gluten-free flour blend (recipe below)
1    cup toasted quinoa flakes or gluten-free oats
¼   cup date sugar
½   teaspoon baking powder
1    teaspoon cinnamon
¼   cup maple syrup or agave
¼   cup oil of choice
1    egg or flax gel (recipe below)
1    teaspoon of vanilla
1    pears, peeled and coarsely grated        
½   cup chopped dates or dried apricots
¼   cup chopped almonds, lightly toasted (optional)
¼   cup hulled pumpkin seeds, lightly toasted
2-3 tablespoons sesame seeds

1. Preheat oven to 350 degrees. Lightly grease and line an 8x8-inch baking pan with parchment paper.
2. Mix together flour blend, toasted quinoa flakes or oats, sugar, baking powder and cinnamon.
3. Stir in maple syrup, oil, egg and vanilla. Add pears, dates, almonds and pumpkin seeds. Stir until well combined.
4. Spread mixture into prepared pan. Sprinkle sesame seeds over mixture.
5. Bake for 35 to 40 minutes or until done. Cool. Cut into 12 bars.  Store in an air-tight container in the refrigerator.

Chewy Granola Bars
MAKES ABOUT 3 DOZEN 2-INCH BARS
Make these ahead for a quick breakfast on busy mornings.
½   cup butter or margarine, melted
½   cup vegetable oil
¾   cup brown sugar or date sugar
½   cup sugar
2    tablespoons honey or maple syrup
2    cups gluten-free oats
2    cups quinoa or rice flakes
1    cup shredded coconut
⅓   cup chopped almonds (optional)
1    cup raisins or chopped dates

1. Preheat oven to 350 degrees. Lightly grease and line a 9x12-inch non-stick jellyroll pan with parchment paper.
2. In a large bowl, mix melted butter and oil with sugars and honey. Stir in remaining ingredients until well blended.
3. Spoon mixture into prepared pan and press down evenly, making sure surface is smooth.
4. Bake for 30 minutes. Cool slightly and cut into bars.

Jammin’ Bars
MAKES 12 BARS
These bars are yummy, a special treat for people on the go.

1    (14.25-ounce box) gluten-free yellow cake mix
¼    cup Montina flour
2½  cups gluten-free oats
¾    cup melted butter or margarine
12   ounces preserves or jam
1     tablespoon water

1. Preheat oven to 375 degrees. Lightly grease and line a 9x13-inch non-stick baking pan.
2. Combine cake mix, Montina and oats in a large bowl. Stir in melted butter.  Mixture will be crumbly.
3. Measure out 3 cups (about half) of mixture and press it firmly into pan, covering the bottom.
4. Whisk preserves and water together and spoon it over crumb mixture in pan.  Spread it evenly, leaving about ¼-inch edge without preserves.
5. Sprinkle remaining crumb mixture over preserves. Pat and press it firmly to make top even.
6. Bake for 20 minutes or until top is light brown. Cool completely before cutting into bars. 

Power Bars
MAKES 20 TO 24 BALLS
These little bars pack a sizable protein punch for a quick energy boost.

1      cup almond butter (not chunky style)
1      cup amaranth flake cereal, half of it coarsely ground
¾     cup (4 ounces) soy protein powder
¼     cup flax meal (recipe below)
⅓    cup date sugar
1 ½  cups lightly toasted, unsweetened coconut

1. Combine almond butter, amaranth flakes, protein powder, flax meal and date sugar in bowl of a mixer. Use beater attachment to combine ingredients. If necessary, use your hands to work mixture into a ball.
2. Scoop small golf ball-size portions and form into small bars. Roll each in toasted coconut to coat.
3. Refrigerate for at least 1 hour. Store in an air-tight container in refrigerator for up to 1 week.

Sephardic Haroset Pick Me Ups
MAKES ABOUT 3 DOZEN
These sweet nuggets are ideal for an afternoon pick-me-up or a quick treat after a meal. They’re sticky, so wrap them in cellophane and pack a hand wipe.
½   cup blanched almond slivers (optional)
1    cup dried apricots
¾   cup dried cherries of cranberries
½   cup pitted dated
½   cup unsweetened coconut
1    teaspoon cinnamon
1    tablespoon agave

1. Put all ingredients, except agave, into a food processor and chop until very fine.
2. While the machine is on, add agave. Process.
3. Remove mixture to a bowl. Scoop out by the tablespoon and shape into small bars. Bars will be sticky, so you’ll need a bowl of water to rinse your fingers while shaping.
4. Put each bar into a candy paper. Refrigerate to store.

Mix It Up!                                   
Gluten-Free Flour Blend      

¾   cup fine brown rice flour          
¼   cup sweet rice flour                  
¼   cup tapioca starch                    
¼   cup sorghum flour                    
¼   cup teff flour   

Whisk all flours together.  Store in the refrigerator until used.           
Ingredients are available at www.bobsredmill.com                                               

Egg-Free Solution
Can’t eat eggs? Try flax gel as a substitution for eggs in these snack bar recipes.
One flax gel recipe is equivalent to one egg. To cool mixture quickly, place it in the freezer.

Flax Gel
1    tablespoon ground flaxseed
¼   cup water

1. Mix ground flaxseed with water in a large microwave-safe container
2. Microwave on high until mixture bubbles and thickens slightly. Stir. Mixture should be the consistency of an egg white.

This article originally appeared in the Fall 2006 issue of Living Without.
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