ROCKET FUEL Recipe: Millet Cherry Bars

Here’s more proof that you don’t need to dish out your hard-earned cash for energy bars designed in factories when making your own inspiring version is easy, even for the culinary challenged. Not just for the birds, millet is an inexpensive gluten-free grain that gives these bars great texture and nutritional firepower.

Enjoy this free recipe from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative, and convenient recipes to power your everday exercise and weekend adventures. Take a look at Rocket Fuel!

Rocket Fuel Recipe Millet Cherry Bars by Matt Kadey

Dairy-free, freezer-friendly, gluten-free, vegan or vegetarian
SERVINGS: 9
ACTIVE TIME: 20 min.

The flat side of a measuring cup is a perfect tool for pressing the bar mixture into a flat, even layer in the pan. Also, placing the uncut bars in the refrigerator for a couple of hours can make slicing them easier.

1 cup roughly chopped pecans
½ cup raw millet
¼ cup raw shelled sunflower seeds
¼ cup raw shelled pumpkin seeds (pepitas)
1 cup dried cherries
2 tablespoons honey
Zest of 1 medium orange
½ teaspoon salt

Preheat oven to 350°F. Spread pecans, millet, sunflower seeds, and pumpkin seeds on a rimmed baking sheet. Place in oven and heat, stirring a couple times, until golden and fragrant, 10 to 12 minutes. Line an 8 × 8–inch square baking pan with a piece of parchment paper large enough so there is a 1-inch overhang.

Reduce oven temperature to 200°F. Blend cherries, honey, orange zest, salt, and 2 tablespoons water in a food processor into a paste. Transfer to a bowl and stir in toasted pecan mixture. Press firmly into prepared pan in an even layer and bake until just slightly sticky to the touch, 25 to 30 minutes. Let cool completely in pan before using the parchment overhang to lift from pan. Cut into 9 bars. These can be kept chilled for 2 weeks or frozen for up to 2 months if wrapped tightly.

GAME CHANGERS: Replace pecans with almonds + Try raw quinoa as a replacement for millet + Swap out cherries for cranberries + Use brown rice syrup or agave syrup instead of honey + Add lemon zest instead of orange zest

Rocket Fuel by Matt KadeyIn Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
MattKadey.com
VeloPress
Amazon
Barnes & Noble
local booksellers
Chapters/Indigo and MEC.ca in Canada

Food photography by Aaron Colussi.

 

 

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