Friday, February 15, 2008


I have no problem coming up with quick weight loss surgery friendly lunch and dinner ideas but breakfast has been an issue. I generally rotate between steel cut oatmeal, cottage cheese pancakes, fruit salad with cottage cheese or eggs. All of which take some time to prepare and some mornings I just don't have the time. Pre-op I would have hit Starbuck's bakery case or the donut shop. Post-op I know better. I was looking for a quick grab and go breakfast. I messed around in the kitchen today and came up with these.

I'm calling them Shelly's Banana Nut Breakfast Bars. They are not overly sweet (no sugar added) think a cross between banana bread and a granola bar. One of these and a protein shake and I'm good to go.

Shelly's Banana Nut Breakfast Bar

1/3 cup Raw Almonds, ground
1/3 cup Steel Cut Oatmeal
1/4 cup Soy Flour (7 g. of protein per 1/4 cup)
1/2 teaspoon Cinnamon
1/8 teaspoon Nutmeg
2 Tablespoons Almond Butter
1 Tablespoon Cold Butter
1/2 teaspoon Baking Powder
1/4 cup Pecans, chopped
1 egg, beaten
1 Banana, mashed
1 Tablespoon Sugar Free Torani Syrup (I used Caramel)

Mash banana and beat egg and set both aside. In a mini food processor whiz almonds, oats, soy flour, cinnamon, nutmeg, baking powder till fine. Add almond butter and butter and whiz again till incorporated. Add to egg and banana mixture. Add SF Torani syrup and chopped pecans. Mix well.

Pat with a fork into 5 x 7" baking dish that has been lined with parchment paper. Bake at 350 for 30 minutes. Cool on wire rack.

Cut into 6-8 squares. Drizzle with Caramel Drizzle or spread with SF Strawberry Jam.

Caramel Drizzle
15 Sugar Free Caramels (Brach's is one brand that makes them)
1 Tablespoon Vanilla Soy Milk

Nuke SF caramels and soy milk till melted about 30 seconds. Stir to combine. Drizzle over cooled bars.


little_bank_robber said...

OMG those look so good!

Anonymous said...

I am seriously lacking some of the ingredients for this recipe. Is there an acceptable substitute for the almond butter? How about wheat flour instead of soy flour? Or maybe I just need to get some soy flour. Any tips would be helpful. I enjoy your blog and your recipes. Thanks,

Michelle said...

Hey Marie, Sure you could but keep in mind you are raising the carb count and losing some protein as soy flour is 7g. of protein per 1/4 cup. Most health food stores carry it. Almond Butter too but Peanut Butter could be subbed I'm sure. Hope this helps. ~Michelle

Michelle said...

LBR, TY. I hope you enjoy them. ~Michelle

Amie said...

Michelle, this look great ! Where do you come up with these ideas ? I've made quite a few of your dishes, people at work are starting to get jealous, I'm eating so much better now than pre-op! I going to the store to get the soy flour and almond butter- as soon as it opens. Thanks again, you have really made a difference in my journey. Amie

Michelle said...

Amie, This one was inspired from the other day's Shelly's Baked Apple Crumb with Caramel Drizzle... it's basically the topping I came up for that modified. When I was eating the dessert I thought hmmm add a few more things and this would make a good bar. So glad you are enjoying the recipes. LOL to jealous pals. ~Michelle

Amy said...

Shelly, I have wanted to make these for so long and finally did this morning. I had to substitute some things (white wheat flour for the soy flour, cashew macadamia nut butter for the almond butter, and for the drizzle, I used Apricot Polaner All Fruit)...I am having SUCH a hard time staying away from eating more than one. They are SOOOOO good. Oh my!

Amanda(mandy) said...

hiya shelly , i am tried these roasted veggies as i type. ummmm. i added turnip and rootabaga ive never had those so we will see.. how do you prep your eggplant do you salt them? thanks again.

Danielle said...

Hey Shell - I had a question about some of your older recipes. I see that you've switch to using Spelt flour in the new recipes...if we wanted to make this older recipe but use spelt flour, would we just sub the soy flour for the spelt - or would we take out anything else?


Michelle "Shelly" said...

Hey Danielle, You can definitely use Spelt in this instead of Soy. I prefer spelt (in taste and how it acts when baking) Spelt replaces white flour at a 1:1 ratio so you can always switch to spelt but you can't do the reverse and switch a recipe to soy flour as soy can only replace up to a 1/4 of flour in a recipe.

Hope that helps.