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Betty’s Flax Seed Chocolate Coconut Rock Snacks

It began as a hostess gift, when Carolyn invited me to join her for a jam session (I was terrified, and indeed, that is a whole other story). Then came the realization that, on an evening after working all day, trying to make music was a bit of an energy drain. By the time we had a name (yeah, our name was surely inspired by that other famous baking Betty), a drummer, a set list and two hours to rehearse it, Betty Rocker https://www.newsreview.com/reno/baked-goods/content?oid=14962152 was full tilt into rock snacks!

Ready to rock!
Ready to rock!

 

 

 

 

I have enjoyed baking for most of my life, and love to share healthy treats with friends. Baking is a great way to add seeds, fruit, nuts, whole grains and seems to have broad appeal. It is a simple matter to make healthier substitutions and cut fat in recipes you already love. Applesauce or other pureed fruit, yogurt or nut milks can replace some of the fat in many baked goods. Whole grain flours and ground nuts and seeds can replace white flour and provide nicer texture and flavor. Certainly you can create art in the kitchen when you shake up an existing recipe!

So here is a simple recipe for flax seed bars that you can take some further liberties with, just keep the dough cohesive and somewhat sticky and you’ll be fine.

3/4 cup whole wheat flour                                1 cup raw sugar (or brown sugar)

1 1/4 cup quick oats                                           1/4 cup unsalted butter

3 tablespoons flax seeds                                    1 egg

1 teaspoon coarsely ground coffee beans      1/3 cup semi sweet chocolate chips

4 tablespoons unsweetened coconut              1/2 teaspoon baking soda

1/4 teaspoon sea salt                                          1 heaping teaspoon cinnamon

About one tablespoon flavoring of your choice, vanilla, rum, maple, bourbon are all lovely!

Up to a half cup of nut milk, plain yogurt, soy milk, dairy milk, whatever you like, to dampen as needed

Preheat oven to 350 degrees. Very lightly grease a 9 X 12 inch baking dish. Grind flax seeds with coffee until thoroughly chopped, but not dust. Mix softened butter and sugar until creamy. Add all dry ingredients except chocolate. Mix, and begin to add milk or yogurt choice as necessary to make a somewhat firm, sticky, cohesive dough. Then add chocolate chips. Spread evenly in prepared 9 X 12 inch baking dish and bake for about 30 minutes at 350 degrees. Baking time will vary with oven-check after 20 minutes. After cooling completely, cut into bars and store in airtight container-they freeze very well. Makes two dozen soft small squares.

A few of these bars will sustain you through a couple of hours of sweaty rock and roll fun-enjoy!

 

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