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On-The-Go Brekkie Bars: Plant-Based Recipe

By October 6, 2017Green Food

On-The-Go Brekkie Bars

Wheat Free, Dairy Free, Vegan, Nut Free

On-The-Go Brekkie Bars | Wheat free | Dairy Free | Nut Free | Vegan | Breakfast Bars | Recipe

Are you searching for an on-the-go brekkie option that is: brekkie bars

  • Cheap
  • Easy to make
  • Will keep you full and satisfied
  • Energizing
  • Nutritious
  • Good for you

 

Want an easy breakfast that is unprocessed and unrefined, doesn’t require single use packaging and isn’t choc-full of refined sugars, fats, colours, flavours and preservatives?

 

Sounds too good to be true right? Well I have something that ticks all the boxes! These ‘on-the-go’ brekkie bars take a little bit of prep when you have a spare hour in the week, but make approx. 8 breakfast bars per tray (depending how big you like your bars). They contain oats for slow release energy and provide 7g each of fibre and protein per serve (more if served with extra plant milk and fruit). They can be eaten hot or cold, as a hand-held bar or served with extra plant milk and fruit.

Smaller appetites will likely be satisfied with one bar. However, if you’re a big brekkie eate

 

r like me you may want to eat two or three. Tune in and let your hunger guide you!

A bar full of nutrition

Each bar contains:

  • 1-3 serves wholegrains
  • ½ -1+ serve fruit
  • ½-2 serves calcium rich foods/dairy alternative (more if served with calcium enriched milk of choice)
  • 1 serve healthy wholefood fats

Brekkie Bar Ingredients: makes approx. 8 bars

Base:

  • 2 ½ cups rolled oats*
  • 2 cups fortified soy milk**
  • ½ cups puffed amaranth, quinoa or spelt
  • 2 bananas: 1 mashed banana + 1 sliced for topping
  • 2 tsp each cinnamon, nutmeg and allspice
  • 2 tsp pure maple syrup (optional)

Flavour Combos:

I’ve included a few of my fave flavour combos but by all means get creative!

Coco-Nut:

  • ¼ cups shredded coconut + extra for topping
  • 2 Tbs tahini or almond butter
  • Extra puffed grains for topping

Autumn Spice:

  • 2 apples, grated or diced
  • ¼ cups sultanas
  • ¼ cups flaked almonds
  • 1 tsp vanilla
  • ¼ cups buckinis for topping

Chilli Fudge (Nut Free):

  • 6 dates (soaked and blended in the soy milk from the ‘base’)
  • ¼ cups raw cacao
  • ¼ cups cacao nibs
  • ½ tsp chilli flakes
  • extra puffed grains for topping
  • unsweetened cranberries or goji berries for topping

Method:

  1. Pre-heat the oven to 180 degrees Celsius. Meanwhile lightly grease and line a baking tray with baking paper
  2. Blend the oats and spices in a food processor of high speed blender/nutrabullet. Blend until a flour forms
  3. Add soy milk and 1 mashed banana, blend until smooth
  4. Stir through puffed grains and maple if using
  5. Stir through any remaining extra flavour ingredients
  6. Top with sliced banana, dried fruit, buckinis, nuts or puffed grains depending on flavour of choice
  7. Cook in oven for 20-25 minutes until golden on top. Let cool on a rack for 10 minutes then slice into 6-8 large bars or 12 smaller snack bars

Nutrition:

1 bar contains (depending on flavour):

  • Energy: 780-1114kJ (190-270 calories)
  • Protein: 6-7g (more if serves with extra plant milk)
  • Fibre: 5-7g (more if served with extra fruit)
  • Fat: 5-7g
  • Saturated Fat: <1g-2g
  • Cholesterol: <1g
  • Sodium: 56-66mg
  • Iron: 2-3mg (more if served with plant milk)
  • Calcium: 106-120mg (more if served with plant milk)
  • Zinc: 1g-1.5g
  • Magnesium, Potassium, Phosphorus, B Vitamins for energy and vigour!

Tips:

  • Ensure plant milks are fortified with at least 120mg calcium/100mL serve. Soy milks contain additional protein, calcium and certain brands are fortified with B12, vitamin D , omega 3 and even iron. Full fat options are most suitable for children under 2 years old. Choose organic soy milks to avoid contamination with pesticides and herbicides
  • If you need to ensure your Breakfast Bars are FODMAP-friendly, make sure you follow these extra guidelines
    • Choose soy milk from Whole soy bean like ‘So Good’ brand or can use rice milk
    • Choose Bananas that are just ripe (i.e. no brown on it)
    • The Coco-Nut topping is low FODMAPs if you watch your portion size to keep tahini and almond butter <1Tbls per serve (which is 4 Brekkie Bars!) or you could also use peanut butter

 

WFPB recipe brought to you by plant-based dietitian Amber Sewell-Green (APD/AN)

Amber Sewell-Green

Author Amber Sewell-Green

More posts by Amber Sewell-Green

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