Homemade Protein Bars

protein barsI like to buy protein bars. I throw a couple in my purse for the times when I am  hungry and can’t eat right away. I have low blood sugar. Most protein bars have ingredients that aren’t very healthy. The ones that do have healthy ingredients are pricey and don’t taste that great. I had an old recipe for energy bars. I added a few ingredients to increase the protein content, and swapped the coconut sugar for brown sugar. The result are protein bars low on the glycemic index. You can buy non-contaminated oats to make them gluten-free, or use 1/2 cup coconut oil to make them dairy free. Swap egg replacer for an egg and they are vegan.


  • 1 1/2 cups old fashioned oats
  • 1/2 cup almond flour
  • 1/2 tsp. baking powder
  • 1 tsp. cinnamon
  • 1/4 cup butter
  • 1/4 cup coconut oil
  • 1/2 cup coconut sugar
  • 1/4 cup agave nectar or honey
  • 1/4 cup peanut butter
  • 1 egg
  • 1/2 cup chopped almonds
  • 1/4 cup raisins

Pre-heat oven to 350 degrees. In a sauce pan, combine butter, coconut oil, coconut sugar, agave nectar and peanut butter. Stir over medium heat until butter is melted. Remove from heat and beat in one egg. Combine the dry ingredients and add to butter mixture. Stir in almonds and raisins. Pour into 9-inch greased square pan and bake for 20-25 minutes until golden. Insert toothpick in center–it should come out clean. Cut into bars.

Cauliflower Pie

cauliflowerpieCauliflower is a food I have been obsessed with lately. It is flavorful and has high amounts of vitamin C. This pie takes cauliflower and transforms it into a main dish. It is great served with a salad and garlic bread.

  • 1 medium head cauliflower (I prefer purple cauliflower for the color)
  • 1 tbs. olive oil
  • 1 medium onion, chopped
  • 3-4 cloves garlic, minced
  • ½ tsp. Himalayan sea salt
  • 1 tsp. Italian seasoning
  • ¾ cup coconut flour
  • ¼ cup whole wheat flour
  • ½ tsp. baking powder
  • 6 large eggs
  • ¾ cup pepper jack cheese
  • ½ cup cheddar cheese

Preheat oven to 350 degrees. Spray non-stick cooking spray in a 9-inch pie pan.

Bring about one inch of water to boil in a large pot with a steamer basket. Add the cauliflower and steam until tender, about 8 to 10 minutes.

Heat oil in a large skillet over medium heat. Add the chopped onions and minced garlic. Saute until the onions are golden, about eight minutes. Add the steamed cauliflower and the seasonings and ¼ tsp. salt and cook for two to three minutes.

Whisk the flours, baking powder and ¼ teaspoon of salt in a bowl. Whisk eggs in a large bowl until mixed. Sprinkle the dry ingredients over the eggs and whisk to combine and eliminate most of the lumps. Stir in the pepper jack cheese. Add a bit of water to thin the mixture. Add the cauliflower mixture and stir to combine. Spread evenly into the pie pan. Sprinkle the cheddar cheese on top.

Bake until the top is golden and the pie is set, about 35 minutes.