Mrs. Canadian Renegade Spins a Gringalicious Recipe

in food •  6 months ago

If you have a hankering to try something new in the kitchen, you'll want to wander your way over to @gringalicious' blog. Whether you're looking for sweet, savory, breakfast, or dessert, you're sure to find something to satiate your cravings With over 14,000 followers she's carved out a reputation for creating scrumptious recipes and swoon-worthy food photography.

Bars 1

There aren't many people I look up to when it comes to creativity. Sure, plenty of people inspire me, but I don't often return to the same people repeatedly for inspiration. @gringalicious, however, has captured my attention. There is something about her style that draws me in, or perhaps it's because she is 10 years my junior that I am fascinated by her raw talent and drive.

Let me tell you from experience guys, setting up food photography is no joke and I was working with one of the more simple food items. While I didn't have an array of props or backgrounds to work with, I hope I gave a satisfactory nod to the work of @gringalicious.

About 2 months ago she posted Sunflower Seed Oatmeal Banana Energy Bars and I knew I had to try them. As a busy mom, chasing after twins, sometimes I need to grab a quick bite to keep me going. Lately, I have been reaching for cookies, sugary granola bars, and left over Easter candy. Not exactly the snacks of champions, so when I saw these bars I thought to myself, Self, it's time for a change.

sunflower seedsHave you ever toasted sunflower seeds? This was my first time, and I really enjoyed the smell and the rich colour they turned when they were done.

While the bars are filled with healthy, unrefined ingredients, the one thing I wanted more of was protein, so I turned to the creator herself. She thought adding protein was an amazing idea and suggested I give it a try and write a post about it. I sent Matt to the store to pick up all of the ingredients the following weekend and two months later, I finally headed to the kitchen!

Now, I've mentioned before that I am not much of a chef but I can stumble my way around the kitchen. To be honest, taking someone else's recipe and putting my own spin on it felt a little daunting. I wanted to go mad scientist but I ended up being a bit more rushed-mom-on-a-mission. Same thing though, right?

BlenderThis is when we started to suspect we were headed for trouble.

Everything started out well, but as I began to compile the ingredients into the blender something didn't seem quite right. Perhaps, I am not great at visualizing volume but the blender was just getting fuller, and fuller. Suddenly, the catch phase will it blend? began running through my head. And, it kind of blended, but the motor was working so hard it started to emit a burning odor.

I was using a Vitamix, which is a beefy blender, but I didn't really evaluate the volume of dry ingredients or the order in which I added them. There just wasn't enough liquid to keep the momentum going, and having the flax at the bottom wasn't doing me any favours either. As Matt said to me, that stuff is like cement! I probably should have used the attachment specifically made for the dry ingredients first, and then combine that with the wet ingredients. Like I said, I was a mom-on-a-mission and by this point my decision making skills were rapidly deteriorating.

Energy Bars 2

After we blew a breaker on the blender, we decided to evacuate a good portion of the ingredients and add half a cup of water to get things moving. Thankfully, the blender reset itself and we were able to finish pulverizing its contents. Plenty of recipes call for whole oats so we figured we'd just hand mix the purée with the rough stuff and keep on truckin'. I folded in about 4 scoops of protein powder and added some maple syrup. Since the protein was also sweetened with stevia, we decided to reduce the amount of maple syrup. Matt reminded me that if you add enough sugar, just about anything can become a cookie, which we wanted to avoid.

MixingThis is what it looked like when we decided to hand mix the blended half with the rough half and just before I folded in the protein powder.

Now that I'd totally butchered this beautifully crafted recipe, the time to pop this concoction in the oven had arrived. Since the ingredients had been modified and the liquid content increased, we had to do a bit of trial and error with the bake time. Finally, a finished product emerged and it both looked and smelled pretty yummy. If you're looking for something to help curb the sweet cravings and be satiating for on-the-go, these are a great option. These bars pack a lot of nutrition into them with just a subtle sweetness. So without further ado, the recipe:

Energy Bars 3

Sunflower Seed Banana Oatmeal Bars with Protein

Prep Time: 10 minutes
Break to Feed Babies: 15 minutes
Troubleshoot Blender: 15 minutes
Formulate New Plan: 10 minutes
Cook Time: 35 minutes
Total Time: 1 hours 25 minutes

Yield: 24 bars

Ingredients

  • 1 cup shelled sunflower seeds
  • 4 teaspoons coconut oil
  • sea salt to taste
  • 4 medium ripe bananas
  • 1/2 cup flax seed meal
  • 1/2 cup unsweetened dried coconut flakes
  • 4 cups old-fasioned rolled oats
  • 1 400mL can full fat coconut milk
  • 1 tablespoon pure vanilla extract
  • 1 tablespoon sea salt
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmegripe
  • 1/6 cup maple syrup
  • 1/4 cup cocoa powder
  • 4 scoops vanilla protein powder
  • 1/2 cup water

Method

  1. Line a 13x9 inch glass pan with parchment and grease with coconut oil. Preheat oven to 325 °F (160 °C).
  2. Melt coconut oil in a small frying pan and add sunflower seeds. Stir constantly until browned and toasty then sprinkle with salt to taste.
  3. Combine dry ingredients in a mixing bowl, including the toasted sunflower seeds and mix well.
  4. Place wet ingredients into a food processor or blender and slowly add the combined dry ingredients as you pulse. When the blender begins to struggle scape the contents into the bowl of remaining dry ingredients and fold together.
  5. Scrape mixture into prepared pan and spread into a smooth layer with a spatula.
  6. Bake for 35 to 40 minutes until the edges start to darken and the top looks dry. Remove and cool completely then cut into desired size bars.

@gringalicious Tip: They are best stored in the fridge but should last for many days at room temperature also. If you plan to eat them over a longer period of time then freezing is probably a good idea.

EnergyBars4

Nutritional Information Per Bar

Protein 10.8g
Carbs 27.8g
Fat 10.5g
Fiber 5.1g
Calories 235.1

All photos in this post were taken by Mrs. Canadian Renegade.


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My only question is how did you calculate the

Nutritional Information Per Bar

Did you send them off for a test or guess from the ingredients? I am just very curious how you came up with that?

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I actually offered to do this for Aimee and then when I was half way through it I realized it was a major pain in the ass.

What I did was look up the nutritional information of each ingredient. Many of them had to be adjusted for units of measurement. Then multiplied out to the quantities we used. Then I added them all up and divided by 24 which was the number of pieces we divided it into. It took me about an hour. I was thinking 10 minutes! 🤬

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I thought it would be a pain in the rear. I was thinking Wow they sent them off to a lab to have the Nutritional value calculated.lol silly me.

they look good! Did you eat them while warm? Smelled pretty yummy you said, were they?

We have protein powder too but we use it for smoothies. Maybe my mom can make some too.

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They had cooled down before I had a chance to taste them because I had to take all of my photos while the twins were napping! Just a little pressure. They are tasty but they're not sweet like a candy bar or dessert. We also cut back on the amount of maple syrup the original recipe recommended. If you do make them I would recommend sampling the batter before you bake so you're happy with the flavor. This is the first time I used protein powder in baking, we usually drink it on its own or in a berry smoothie too. -Aimee

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Haha my mom jokes "I can't do anything" when we're all awake.

She thinks she might try making some for quick breakfast on days she goes to the office. Well, if she can find time to keep us occupied she said.

I'd be excited to taste them. I'm eating more now! Are there still some left?

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Those would be a great grab-n-go for running into the office for sure. If she does find the time to make sure she reads where we ran into trouble so that she doesn't have the same issue. She may also want to bake them longer than we did (40 minutes) because we added more moisture and were just saying today how they could have stayed in the oven a bit longer. We left ours on the counter and should have stored them in the fridge because the extra moisture and warm room caused a few to grow mold! Yuck! You could easily solve that problem by baking longer or storing in the fridge though. Your eating more are you? Are you bulking up and putting on muscle? That's what Matt does to get stronger: lifts weights and eats lots! - Aimee

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Yes, that's what I'm planning on having for the mornings since I don't really want to eat that early nowadays. I'll take note of those tweaks. Especially since we have a nutri-ninja for smoothies only! Oh my, I'm going to have to improvise hahaha. Don't want a smoking kitchen.

My big boy is getting to be a fine young man. Getting muscles and losing teeth. Soon you'll have 2 fine young man. The days go by fast your renegade twins will be up and about.

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Ha ha! No, smoking kitchens are to be avoided at all costs. You could potentially blend the dry items seperate and then mix all together by hand too. Or just have rougher bars without any blendig too.

Muscles and losing teeth! Talk about milestones and some serious growing up happening. Is he eating your cupboards bare? Our son is an eating machine and I fear this is just take small glimpse into what it will be like when he is a teenager! Yikes! Thank goodness we will be growing our own food soon. 🤣

The days do go by fast, don't they? The twins are starting to show interest in walking and I am not sure I am ready for that just yet. -Aimee

Ps. If you do make the bars, let me know how they turn out.

This is beautiful!!! It sounds so good too! I have to say...food photography with the steps like you have done here are one of my favorite things on Steemit ❤

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Thank you very much. I am glad you are enjoying the content. Have you tried any recipes from Steemit yet? Any success? This was my first attempt trying a recipe I found here. -Aimee

This looks so delicious you guys!!! And I really like how your posts have evolved. Looking good Renegades!

You guys are always inspiring, thanks for steeming on

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Thank you! We worked really hard on that post. I say we because Matt was busy wrangling babies so I could make the recipe and then he stepped in to help troubleshoot. They turned out pretty good, all things considered. -Aimee

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Oh my, I can't imagine, wrangling two of them!!! Great job you guys

it seemed so delicious ... i wanted to try it🤤🤤🤤

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I am glad you think so. Maybe one day you can make the recipe and see if it's as delicious as you imagined. -Aimee

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I doubt. if one day i make it will taste good ..😂😂😂

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Never say never! It took me two months to finally get down to business and make these bars. Sometimes, the one day we always speak of actually arrives. -Aimee

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I agree with you ,, as the saying goes '' the result will not betray the hard work ''

Hi @canadianrenegade, sorry if i use google translate to understand your recipe. I can understand it, and the ingredients are easy to find at my place

thank you

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I am glad the ingredients are easy to find for you! Google translate is a wonderful tool and I hope it helps you if you decide to prepare this snack for yourself. Thanks for stopping by. -Aimee

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you are welcome, I will try to make it my friend

Those look good!

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Thank you! I think the recipe turned out well, all things considered. It looked a little dicey for a while but I am happy with the results. -Aimee

I try to understand what cake you are making, compare with the cake around me (Indonesia), but I can not mengahahisepenuhnya,
I'm sure it's a delicious cake, at least I have enjoyed it in a photo, thank you for your post, you must be a very creative mother for the family,
good luck always

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Thank you, I am glad you enjoyed the photos. These bars are not really a dessert cake, they're more like a snack you can take with you when you're on-the-go or something quick, nutritious you can eat if you're not able to stop for lunch. -Aimee

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hopefully one day I can taste your cuisine, always successful greetings

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If the ingredients are available where you live, you'll have to give the recipe a try one day. -Aimee

Its a good and fantastic, look very nice.. 😍

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Thank you. -Aimee

Looks great! I love @gringalicious, she shares really great recipes and food photography :)

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Thank you! I agree, she is very talented in the kitchen and behind the lens. She brings inspirational content to Steemit. -Aimee

Nice post. They do look delicious.

Although TBH I'm here with an ulterior motive: I finally got around to checking out SBI and passed the favor on you did me by nominating another couple people. I'll buy you a share back too, now I've learnt you can do that, whenever it's next worth converting some more SBD to steem.... I haven't done the maths yet, but it seems like a win-win situation.

I am definitely going to try this recipe out.

Cheers,

Karl.

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Thank you kindly!

I think it takes a fair while to receive a full ROI on your investment but half of the return is going to whoever you gifted. Plus if you upvote SBI then your shares will receive double weighting which helps.

For me the biggest thing I like about it is that I can provide many people with a small amount of ongoing support without draining my SP.

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Agree totally. I notice you are 'well into' it from the stats. I just set up a healthy auto upvote too.

Also I dont think it takes too long to get your invesment back - if steem's appreciating it takes muchnless than the 6 months stated in their literature.

hi my friend @canadianrenegade, finally I can visit your post again. thank for the recipe, I think we can make it in indonesia, because the ingredients are easy to find or to make with our source here.

hi, are you coming to the challenge, I would love to read you thought for freedom challenge

see you there

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Well if ever you find yourself busy and in need of a nutritionally loaded snack, this would be a good option.

Yes! I saw the new freedom challenge posted and am working on something now. My to do list is rapidly growing so hopefully I am able to get my submission in on time. See you there!
-Aimee

So, todays menu is cooked by madam!!! right sir? Looking just yummy.😍

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Yes, I did the cooking today. Although, Matt did have to jump in and help me trouble shoot when we had blending misfortunes. Ha ha! Thank you. -Aimee

Its a fantastic and delicious. I look very good to see here

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Thank you! -Aimee

Looks really good. I think you under-estimate yourself! You have kitchen skills!

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Thank you! 🙃 Well, I recruited a little bit of help on this one but my skills are definitely improving. Maybe I should do a weekly In the Kitchen post as motivation to get even better. What do you think? -Aimee

AJ picked your post @canadianrenegade for his #TOP5 FOOD POST. Visit AJ's FOOD ROUNDUP to view where your post is ranked.
badge.jpeg

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Wow! Very exciting, thank you. -Aimee

see it makes me so hungry, thanks for giving me the recipe cake ..:-)

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You're very welcome. These are pretty tasty. -Aimee

Wow a 65$ Post with a reciepe of oat bars.
Theese need to be very good! I will add this to the „things I have to try from your blog“-list.

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Ha ha! I am happy with how they turned out, especially considering the trouble we ran into. So, what others things are you conserving trying from our blog? We are happy to hear you're enjoying the posts. -Aimee

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Oh there are so many food things.
If I had the money and time I would try the „building a house on a trailer“-recipe.

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Building a tiny house is definitely an adventure. If you have received the space it can be done inexpensively over a longer period of time. Some people do really well salvaging material. We were on a tight timeline though so that route didnt work well for us. -Aimee

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Would be great if you have a... hall? Really big garage 😂
I know it from my diy Camping van. Working on the street is awful.

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A shop would be perfect if you had access to one. We didn't have a shelter either and resorted to using tarps which were a huge pain in the butt. One night the tarps failed and we were bailing water out of the house at 3 in the morning. Yuck! -Aimee

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Oh... i will keep on collecting information.
Maybe I will build a tiny house one day :)
I even though about building a stationary one out of a container.

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If you do, beside to take photos and videos so you can share your experience here on Steemit. -Aimee

This sounds delicious and your photos are beautiful. I'll have to give this a try!

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Thank you! I think the bars turned out pretty good, especially considering the circumstances. Let me know if you do try them. -Aimee

Looks delicious. Love this kind of food. I have gardens. I love homesteading. Love red pilling and staying off grids. Love independence. Love Canada. So nice. I'm from Oregon.

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Thanks, they're pretty tasty bars all things considered. I am happy to see so many gardeners/homesteaders/off-grid/free-thinking individuals here on Steemit. -Aimee

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Awesome. I like Lara bars.

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Yes, very similar. -Aimee