These bars were designed as a transitional dessert, moving away from conventional options laden with dairy and refined flour. They have developed a devout following among those aiming to phase out nutrient-devoid sweets and progress to healthier options.
Tip: Sticky situation
These guys are really sticky, so don’t skip the parchment paper. Lining your baking pan will make it easy to remove the baked bars and cut down on your cleanup.
Pecan Bars
Ingredients
- 2 cups brown rice flour
- ⅓ cup organic dark brown sugar
- 1 tsp sea salt
- ¼ tsp baking powder
- ¼ tsp cinnamon
- ¾ cup vegan butter
- 2 cups coarsely chopped pecans
- 1 ½ cups organic dark brown sugar
- ⅔ cup coconut nectar
- 3 Tbsp cornstarch
- 2 Tbsp vegan butter
- 2 tsp pure rum extract
- ¼ tsp sea salt
- ⅓ cup unsweetened almond milk
Nutrition
Per serving:
- calories424
- protein3g
- fat22g
- carbs77g
- sugar36g
- fiber2g
- sodium231mg
Directions
01
Preheat oven to 350 F. Line 13 x 9 x 2 in baking pan with parchment paper, allowing 2 in overhang on 2 sides.
To make crust:
In large bowl, stir together flour, brown sugar, salt, baking powder and cinnamon. Use pastry cutter or 2 knives to cut in butter until mixture resembles fine crumbs. Pour crumbs into prepared baking pan and press down evenly and very firmly, making sure to press crumbs all the way to edges of pan.
Bake for 8 to 10 minutes, until firm and very lightly browned. Let cool on rack.
To make topping:
Spread pecans evenly over crust. In medium saucepan, heat brown sugar, coconut nectar, cornstarch, butter, rum extract and salt, stirring, until just bubbling. Remove from heat and stir in almond milk. Pour over pecans, making sure topping is spread evenly.
Bake for 25 to 30 minutes or until bubbly. Let cool on rack, then refrigerate overnight. Remove from pan and cut into 15 bars.
Brendan Brazier
Brendan Brazier is the Editor-in-Chief of alive magazine. He’s also the bestselling author of the Thrive book series, creator and host of the Thrive Forward web series and creator of the Thrive Fitness Fitplan app. As a former professional Ironman triathlete and a two-time Canadian 50 km Ultra Marathon Champion, Brendan is regarded as one of the world’s leading authorities on plant-based performance.
READ THIS NEXT
SEE MORE »
Pickled Radish and Cabbage Slaw
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
Chicken Taco Lettuce Wraps with Tomatillo Salsa Verde
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
Pinto Bean and Pasilla Pepper Dip
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.
Eggplant-Crusted Mushroom Quiche with Arame
Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish. Fresh or dried If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.