Savory Protein Bars Round 3

[supernova]

Background thread here: http://www.democraticunderground.com/discuss/duboard.php?az=show_mesg&forum=236&topic_id=48854&mesg_id=48854

I'm resurrecting this topic because I was thinking about this again to day. Can't believe it's been two years dormant. :crazy: I found myself loitering in front of the refrigerated cookie dough in the grocery store. Dammit! Isn't there something healthier I can eat? I still have the wheat sensitivity and I still want a savory protein bar to eat. Now, I eat even less of the candy bar protein bars than I did then. I almost can't stand the taste of protein powder anymore, plus the alarming study recently showing arsenic and heavy metals present in some brands of protein powder. Yuck.

FF to today and while I was looking longingly at the little delicious mounds of cookie dough, I remembered my savory cookie idea. Instead of the cookie dough, I got the makings for making a a savory cookie that I hope will look something like a pecan sandy. And I'm going to try for a cracked pepper and parmesan flavor to start.

This will be a great way to inaugurate my new oven!! :bounce:

[noamnety]

1. I recently made a pizza crust of sorts

that was a mix of mashed potatoes and shredded zucchini. I added a half cup of white flour and an egg to bind it together, but you could swap out the flour type.

Before adding toppings:


after baking:


I think that base could be adaptable to cookie-type things, providing nonwheat based bulk.

[Warpy]

2. Rice flour would probably work

I've used rice flour for years as a way to make non lumpy stove top gravies. Its thickening power is what you'd want in a vegetable based, non leavened pizza bottom (neither crust nor dough). I don't know if you'd be able to pick it up and eat it like pizza without a finger bowl at the ready, but I'm sure it would be wonderfully flavored. I might have to try it, myself, and I'm not much of a pizza lover.

As for the savory wheat free snack food, I'd think using rice spring roll wrappers (found in Asian markets, about 10 inches across, very generous) around a mixture of spiced beans or meat and veg and then cut into slices would be about as close as one could come to the savory snack food idea. The wrappers keep your hands clean and their bland taste would allow their use with a variety of cuisines.

[supernova]

3. That's interesting

a nice way to use up zucchini.

I'm working on this because I was thinking about a way to make low carb protein bars that are savory, not sweet. :-)

[grasswire]

4. first round?

Is this it?

http://www.democraticunderground.com/discuss/duboard.php?az=view_all&address=236x48526

[supernova]

5. You're good

That was the first thread. :-)

I decided I didn't like the garbanzo flour. it has a gameyness that I didn't like for this recipe.

[grasswire]

6. did we talk about a nut flour?

and how about incorporating whey powder somehow?

Bob's Red Mill sells a lotta lotta products by mail that might be worth investigating. The store is just a bus ride away from me.

I'd still go for a lemon rosemary protein bar.

[grasswire]

7. oh I see you ruled out protein powder

I assume you mean whey. Bob's Red Mill sells whey made in the U.S. I've used it sprinkled on yogurt, which made it taste like cheesecake.

[supernova]

10. Thank's I'll look for it

I was thinking more along the lines of the protein stuff they put in protein drink mixes and bars. I have a big bag of protein drink mix and am slowly using it up.

The "whole" powders/meals you can get here as basic ingredients should be fine, though. :thumbsup:

[Tesha]

8. why not make bread?

You can make hi-protien no-wheat breads with
nuts and other grains, with cheese and spices.
Turn it into toast or bruschetta.



or maybe crackers? like this...

Savory Gluten Free Crackers
Contributed by Bob's Red Mill Natural Foods

A wonderful savory cracker without corn, wheat, yeast, milk or egg. Saltine-type cracker when lightly sprinkled with sea salt.
Ingredients
1/2 tsp Whole Caraway Seeds
3/4 cup Organic Amaranth Flour
1/2 cup Arrowroot Starch
1/4 cup Almond Meal/Flour
1/4 tsp Sea Salt
1/2 tsp Cinnamon
1/2 tsp Baking Soda
1 tsp Cream of Tartar
1/4 tsp Garlic Salt
1 tsp Oregano
3 Tb Vegetable Oil
3 - 4 Tb Water
1 Tb White Hulled Sesame Seeds
Directions
Preheat oven to 350°F. Lightly crush caraway seeds using a mortal and pestle. Place caraway seeds in a large bowl with all dry ingredients except the sesame seeds and stir to combine.

Mix oil and 3 tablespoons water together and add all at once to flour mixture. Stir only until a ball forms. If ball appears dry and crumbly add a little more water, one teaspoon at a time, until ball hangs together. (Moisture content of flour varies.)

Roll half of the dough at a time, rolling quite thin using wax paper if needed. Cut into 1-1/2" squares or triangles and prick with fork. Sprinkle sesame seeds onto un-greased cookie sheet and transfer cracker cut-outs to cookie sheet and bake 15 minutes. Place crackers on wire rack, place it back on the cookie sheet, and return it back to the oven to crisp another 5-7 minutes.

Cool completely before storing in an airtight container. Repeat with other half of dough. Makes 4 dozen crackers.

NUTRITIONAL INFORMATION
Serving Size: 1 Cracker (6g)

Calories 25, Calories from Fat 15, Total Fat 1.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 20mg, Total Carbohydrates 2g, Dietery Fiber 0g, Sugars 0g, Protein 0g.

[supernova]

9. Thanks for that cracker recipe

That looks good.

I am going to try bread. I found a GF "french bread" mix yesterday that I will probably get after the cookie experiment.

[surrealAmerican]

11. ... or savory biscotti?

I know I've seen some recipes for savory biscotti.

[Alwaysonthego]

12. Yes! A savory nutrition bar...

Just wanted to share......finally..... a savory nutrition bar out there on the market! Bloggers are talking about and it sounds pretty good! It's called Journey Bar. The 2 flavors they have are Coconut Curry and Parmesan Romano. The only way to buy it now is online at www.journeybar.com. It looks like they have a tasting pack, if you don't want to buy a 12 bar box at first.

Check it out!!