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Get Started - 100% free to try - join in 30 secondsThe Formula
1 pound can of beans, drained and rinsed (or 1.5 cups cooked beans)
1/2 cup binder
1/4 cup sweetener
1/4 cup soft sweet fruit
1 teaspoon extract (optional)
1 teaspoon dry spice (optional)
1/4 teaspoon sea salt
1 1/2 cups oats (you can toast them if you want but I can’t tell the difference)
1 cup dry base ingredient
1 cup stir-ins
Some Possibilities:
Beans: white, black pinto, chickpeas and adzuki
Binders: almond or peanut butter, grownd flax seed mixed with water, pureed pumpkin, mashed avocado
Sweetners: maple syrup, brown rice syrup, agave nectar
Soft, sweet fruit: applesauce, mashed banana, chopped dates, crushed pineapple
Optional Extracts: vanilla, almond, lemon, coconut, coffee
Dry spices: cinnamon, ginger, nutmeg, cardamom, instant coffee
Dry base ingredient (a combination is usually best): protein powder, brown rice flour, spelt flour, cocoa (max ½ cup), whole-wheat flour, buckwheat flour
Stir-ins: shredded coconut, dried cranberries, raisins, dried apricots, chopped nuts, cacao nibs, dry cereal, crushed pretzels, chocolate
Ultimate Inspiration: Cranberry-Pistachio Protein Bars
1 can chickpeas, drained and rinsed
1/2 cup binder: ¼ cup of ground flax seed with ¼ cup water
1/4 cup agave nectar
1/4 cup applesauce
1 teaspoon vanilla extract
1 teaspoon cinnamon
1/4 teaspoon salt
1.5 cups oats
1 cup vanilla protein powder
1/2 cup pistachios + ½ cup dried cranberries
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