Posted By Kimberly Turner on Jul 2, 2015 in Featured, Gluten Free, Healthy, How To Cook, Snacks Recipes, Sweets, Vegan, Vegetarian | 0 comments

It’s important to keep our metabolism up during the day, and high protein snack bars are just what your body needs to make it through to the next meal.

Illustration of a Protein Fold

Protein rich snacks will keep you feeling full longer, and sustain you until lunch or dinner.

It seems to me that lately there is an increasing emphasis on eating gluten free. Even in your local supermarket, you will find a section dedicated to gluten free choices.

What does gluten-free really mean?

What makes it Gluten-Free?

Can you be certain that items labelled gluten free are actually free of gluten?

Well, the FDA has now set standards that items labelled gluten free, must contain less than 20 parts per million or less of gluten.

Gluten & Coeliac Disease:

People with Coeliac disease are intolerant of gluten, but it is not an allergy. Celiac disease is an auto-immune disease, and with the new FDA standards, those people with the disease can be assured that gluten free labels are actually dependable.

Many people are now giving up gluten altogether, or substantially reducing their intake.

Gluten is the glue that holds breads together and this was discovered in the 7th century by monks. The gluten gives bread its nice chewy texture. Since it is glue-like in texture, it slows down the digestive system.

Facts About Gluten:

Gluten collects in the colon and eventually prevents proper natural evacuation of waste matter.
It prevents your body from extracting the minerals in the foods you consume.
The opiate peptides in gluten are addictive and this is one reason that you find it difficult to give up foods high in gluten and might be responsible for encouraging you to overeat.
Gluten can be responsible for digestive inflammation and slows down your immune system.
Molecular Structure of Vitamin D3

The antibodies in your body that are fighting the gluten can also attack heart tissue.
Gluten and its processes can be tied to cancer, as it provides a foundation for formation of cancer cells.
Gluten can hinder the storage and absorption of vitamin D.

For the reasons stated, it is certainly worth looking into the reducing of gluten in your diet, or eliminating it altogether.

What Foods Have Gluten?

Below is a list of foods that contain gluten, and it stands to reason that recipes made including these ingredients will also have gluten.

white flour
whole wheat flour
wheat germ
wheat bran
spelt
semolina
kamut
durum wheat
graham flour
triticale

Gluten Free High Protein Snack Bars:

Here is a recipe for delicious, healthy, snack bars that are gluten free you can make very easily and it is filled with tasty ingredients to satisfy the whole family.

Type: Snack Recipe

Prep Time: 10 min
BBQ Time: 6 – 8 min
Oven Time: ~ 5 min
Yield: 4 servings

Kitchen Tools:

large bowl
9 x 13 inch baking dish
lined with parchment paper

Ingredients:

2 1/4 cups gluten-free rolled oats
1/3 cup chia seeds
1/2 cup sesame seeds – raw or toasted
1/3 cup almonds – slivered
1 cup flax seed meal
1/3 cup almond butter – softened
3/4 cup peanut butter – softened; if you cannot tolerate peanut butter, you can substitute with almond or cashew butter
1/2 cup honey – agave syrup would be fine, if desired
1 1/2 tsp pure vanilla extract
1 1/4 tsp ground cinnamon

Instructions:

In the large bowl, combine all ingredients until thoroughly mixed.
Transfer the mixture into the baking dish that has been lined with parchment paper.
Gently, using a spatula, press mixture down to make an even, flat layer.
Refrigerate for a minimum of 5 hours or overnight, to allow the mixture to set.
Remove your flattened mixture from the baking dish and remove the parchment if it sticks.
On a level surface, slice into preferred size bars.
Wrap each bar separately in plastic wrap.

Note: I like to place the wrapped bars into my refrigerator or freezer to keep them as fresh as possible. If you plan on using all the bars soon, store them in a cool place until needed.