My last post was about iron-deficiency anemia, celiac disease, and iron-rich foods. It came with a heavy dose of red blood cell biology and those of you willing to wade through it, not unsubscribe, and leave a comment at the end were rewarded with an opportunity to win a copy of The Gluten-Free Edge, my sports nutrition book co-written with Peter Bronski.
And the winner is (drum roll, please)—Jennifer R! Thank you all for participating and congratulations to Jennifer.
Since it’s the season for giving, I’m going to keep the giveaway streak going (see details below).
I thought I’d follow up my anemia post with a gluten-free, iron-packed, power-bar recipe that I developed as a homemade alternative to store-bought energy bars. This one is a take-off on an almond meal version featured in the recipe section of The Gluten-Free Edge and is proof that vegetarians (even vegans) can get the iron and protein they need if they do it right.
Gluten-free oat bran power bar (makes 16 servings)
What you need
1/2 cup oat bran (I used Montana Gluten-Free Oat Bran, see details below)
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1 cup walnuts
1 cup almonds
1 cup dried, unsulphured apricots, chopped
1/3 cup certified gluten-free oats (I get mine from MT GF Processors or GF Prairie)
1/2 cup chocolate chips (make sure they’re gluten-free)
1/3 cup honey
1 large egg
2 tablespoons coconut oil, melted, plus some to grease the pan
1-1/2 teaspoon vanilla
What you do
1. Preheat oven to 350 degrees. Grease a 9-inch square baking pan (I used a dark-colored metal baking pan).
2. Place the oat bran, the cinnamon, and the sea salt in a food processor and pulse until well mixed.
3. Add the walnuts, almonds, apricots, and oats and pulse several times, until the nuts and apricots are in small chunks but not completely ground. Add the chocolate chips and pulse a few times, leaving larger chunks.
4. In a bowl big enough to hold all the ingredients, whisk together the honey, egg, melted coconut oil, and vanilla. Whisk for 1 minute to ensure the ingredients are well mixed.
5. Add the dry (pulsed) ingredients to the wet ingredients and mash together with a fork. Use your hands if you have to and make sure everything is mixed together.
6. Spread the mixture in the prepared pan. Cover with parchment paper and, using your hands, press and flatten evenly. You can also use a flat spatula to even out the mixture. Remove the parchment paper.
7. Place pan on center rack of the oven and bake for 22 to 24 minutes, until golden brown. Remove from oven and let cool. Place the pan in the refrigerator to chill before cutting into bars. Store bars in an airtight container in the fridge, or wrap individually and freeze.
These bars are power-packed with nutrition and great for athletes. They’re high in carbohydrates (great workout fuel), high in protein (for recovery), and super high in iron (building blocks for RBCs, see prior post). The iron is mainly from the oat bran. The bars are also high in fat (another source of workout fuel), but the fat is from healthy sources, so don’t fret. Because of the high fat content, they aren’t low calorie, but if you need a boost while out hiking, biking, or during a mid-afternoon work slump, these power bars will serve you well.
PER SERVING (1 bar): 225 calories; 14 g fat; 22 g carbohydrate; 6 g protein; 3 g fiber
NUTRITION BONUS: 1 bar provides 30% of the RDA of iron
Would you like a 3-pound bag of this nourishing Montana Gluten-Free Oat Bran? It’s grown out west by awesome big sky farmers and is minimally “processed” in a dedicated, state-of-the-art, gluten-free facility. The oat bran is dry milled, with no heat applied during preparation or packaging. It’s good stuff, non-GMO, is tested and certified gluten-free, and is a great way to boost the nutritional value of GF baked goods. Most GF baked goods are low in iron and other nutrients. Tossing in some oat bran solves that problem.
To enter the giveaway, leave a comment on how you’d use the oat bran. Be creative—I’m curious. Make sure you include your email address where prompted. I’ll pick the winner via random.org. Good luck and happy baking!
Peace, love, and oat bran!
PS I’m not employed in any way by MT GF Processors or GF Prairie. No one asked me to blog about the products or do giveaways. I’m not paid to do it. I buy my own products and endorse the farmers and product developers whom I believe are doing it right. There’s been an explosion in the GF market and a lot of the stuff has the nutritional value of ground styrofoam. It’s junk food. I want the good guys to be successful. We need to support this “grass roots” movement. Our health and the health of the environment depend on it.
Go hug a farmer!