Parsnip Prune Bars recipe

These energy bars are vegan, high fibre, and deliver a lot of protein, with an unusual flavour.  The recipe was developed as “ration bars” to dramatize a potential climate-change scenario in which all ingredients must be grown in Canada.  But these are tasty even without such restrictions.  The toasted millet gives them a delicate crunch.

ration bar and wrapped

Parsnip Prune Bars

Makes one 9”x13” pan.  The recipe is quite flexible; make substitutions as desired.

mise en place

  • 1/3 cup millet
  • 1 tbsp chia seeds
  • 1/4 cup water
  • 400 g parsnips
  • 1/2 cup water
  • 200 g prunes
  • 1/2 cup canola oil
  • 1 1/4 cup instant oat flakes
  • 1/2 cup large flake oats
  • 1 cup whole wheat all-purpose flour
  • 3/4 cup white sugar
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp citric acid
  • 1/2 tsp ground cardamom
  • 1/2 tsp ground cloves
  • 3/4 cup hemp hearts
  • 3/4 cup dried currants
millet before after

Toasted millet, in the bowl, is a bit more golden than the pan of un-toasted millet grains.

  1. Toast the millet:  stir the grains in a dry skillet on medium-high heat, or bake for about 10 minutes at 350°F, until fragrant but not burning.  Set aside.
  2. Stir chia seeds into 1/4 cup water and soak at least 15 minutes, stirring occasionally to break up clumps. (This is an egg substitute.  Flax-seed can also be used.)
  3. Clean and chop the parsnips (no need to peel).  Steam or microwave for 5 minutes in 1/2 cup water. Puree the steamed parsnips and water in a food processor.
  4. Add the prunes, oil, citrus juice, and chia-water mix to the food processor, and puree after each addition.
  5. Preheat the oven to 350 °F.  Line one 9”x13” pan with parchment paper.
  6. In a large bowl, mix the dry ingredients:  oat flour, oat flakes, wheat flour, hemp hearts, sugar, baking powder, baking soda, citric acid, salt, cardamom and cloves.
  7. Stir wet and dry mixtures together; it will be a stiff, sticky batter.  Stir in currants and toasted millet.  Spread the batter into the pan with your hands or a spatula.
  8. Bake for 24 minutes in a convection oven, or 30 minutes in a regular oven, until the edges are crispy but not burnt.  
  9. Use the parchment paper to lift the bars out of the pan to cool on a wire rack.  Cut into bars.
bars ready to cut

Parsnip Prune bars, baked.  (I needed to cut precise sizes of bar.  No marker ink touched the food!)

2 thoughts on “Parsnip Prune Bars recipe

  1. Pingback: Foresight scenarios for agriculture in 2050 | Alana Boltwood

  2. Pingback: Scenarios for agriculture in 2050 | Alana Boltwood

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s