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Subject: Making a zone snack bar....

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Steve User is Offline
Posts:2
Newbie
Newbie

03/08/2008 3:13 PM Alert 
I have a protien bar recipe that I have used a few times, but it is not zone compliant. Can someone assist me in adding maybe protien powder or whatever I need to add/reduce to make this recipe zone balanced? I have included the nutritionial info at the bottom.

Apricot chews

* 3 cups chopped dried apricots, about 1 pound
* 1 cup chopped dried dates
* 1 cup shelled hempseeds
* 2 tablespoons freshly squeezed lemon juice
* 1 teaspoon freshly grated nutmeg
* 1 teaspoon gluten-free vanilla extract


Per serving (2 chews/47g-wt.): 180 calories (80 from fat), 9g total fat, 1g saturated fat, 7g protein, 21g total carbohydrate (3g dietary fiber, 15g sugar), 0mg cholesterol, 0mg sodium

so basicall as is it is:
9 grams fat
7 grams protein
21 grams carb
Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

03/08/2008 5:38 PM Alert 
I don't know, but would it work if you used peanut butter instead of the hemp seeds, and then you could mix some protein powder into that?

I have never experimented by making a zone bar. Let us know how it works out!

Cranberrycat

We don't own the earth; we borrow it from our children.

Laurelee User is Offline
Posts:7
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Newbie

03/09/2008 10:01 AM Alert 
HI. I'm pretty new to zoneliving, but in the past I have experimented with wheat gluten. (I make mine from scratch, but I believe you can buy raw and cooked products in the health food stores.) Nutritionally 1 c. raw gluten is 72 gms of protein. I believe it needs a small amount of complete protein with it to make it complete. I haven't yet figured out how much ground gluten comes from a cup of raw...I hope to do that this week. I found a recipe for a gluten fruit bar which also would need some tweaking.

2 c. dried fruit
2 c. unsweetened coconut
2 c. ground gluten

Put dried fruit through food chopper. Mix with coconut, gluten, and any other ingredient you desire (dry milk, protein prowder, calcium powder, chopped seeds or nuts, carob powder)
If the combinations included do not stick together well, add
honey until they do. Press into a sprayed loaf pan.

I'm leaving out the directions to coat the bar with dipping carob. (Does anyone know the nutritional values of carob?)
I'm really interested in coming up with a snack bar, too. I hope to find some time this week to make a batch of gluten. Basically,you make a stiff dough with whole wheat flour and water, mixing to develop the gluten. Then you wash the dough under running water until only the stretchy gluten is left. For ground gluten, you first bake the raw gluten and then run it through a grinder. If anyone wants the complete directions, I would be happy to share them.

Sue User is Online
Posts:4653
Zoner
Zoner

03/09/2008 10:28 AM Alert 
Steve,

Even if you add P and F to the mix, you'll still be in the same boat with that recipe, a sinking boat as far as eating it to try to stay in the Zone. With all the C from dried fruit, the finished product will not be a good snack for the Zone regardles of whether you balance the grams of P, C, and F. Insulin levels will be pushed too high when most all the C is from dried apricots and dates.

sue

lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!

for more photos, scroll over this photo and click when the link appears

Sue, Zone Snack
Sue User is Online
Posts:4653
Zoner
Zoner

03/09/2008 10:41 AM Alert 
Laurelee,

The gluten bar recipe sounds delicious, but, as with Steve's recipe, it's going to stimulate the production of too much insulin because all the C is from dried fruit. Also, the fat in the coconut isn't Zone appropriate.

According to the book "Zone Food Blocks by Barry Sears, 2/10 of a cup of carob flour is 1 carb block. An alternative would be cocoa powder. It's rich in antioxidants. Especially good is organic raw cocoa powder. I buy it at Whole Foods.

sue

lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!

for more photos, scroll over this photo and click when the link appears

Sue, Zone Snack
Laurelee User is Offline
Posts:7
Newbie
Newbie

03/13/2008 11:02 PM Alert 
Sue, I knew the coconut would need to be replaced. Do you know where the carbs in the zone bars come from? I'm looking at a chocolate raspberry bar...it looks like, dried cranberries, elderberry juice concentrate, high fructose corn syrup...maybe some other stuff I don't recognize. The total carbs are almost the same as Steve's fruit chews--23 gm total carbs, 2 gm fiber, 14 gm sugar. How would you make a bar with more appropriate carbs?
Steve (if you read this) How many total chews does your recipe make? I don't know much about hempseeds...
are they like nuts in composition? Can you buy them shelled?
Sue User is Online
Posts:4653
Zoner
Zoner

03/14/2008 9:08 AM Alert 
Hi Laurelee,

The carbs on the Zone bar are listed on the label. In adition to those you mentioned, I'd say also the nonfat milk, some of the coating ingredients, inulin (fiber, which would be included in the total carbs on the label), probably the sorbitan, beet juice, etc. Remember to subtract the total fiber from the total carb when determining the actual amount of inusulin stimulating carb in a food.

No, I don't have a recipe for a Zone favorable home made snack bar.

Note that though the carb grams might be about the same on paper, that doesn't demonstrate how the GL's of Steve's snack compares to a Zone bar. A word about US gov't lableing stardards might help to clarify this. There are certain categories for labeling which encompass a large range of items which can vary greatly from each other. Take corn syrup, for example. As explained to me, for labeling purposes any corn syrup containing above a certain % of fructose can be calls "High Fructose " on the label. The higher the % fructose in a particular corn syrup, the less it will raise blood glucose when eaten. With labeling stardards representing ranges you can't tell from a label how much fructose is in the particular corn syrup in the product you purchase. What this means is one brand of bar that contains "high fructose corn syrup" as an ingredient may be very Zone favorable, while another brand listing "high fructose corn syrup" as an ingredient could be extremely unfavorable for the Zone. The favoribility difference in this example would be due to the actual % of fructose in each of the two the corn syrups. This difference would be difficult to discern simply by comparing nutrition info on the labels.

Incidentally, Barry Sears holds a US Patent on his Zone bars, in regard to their ability to control insulin within low ranges. Zone bars have been tested with diabetics in regard to insulin control.

sue

lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!

for more photos, scroll over this photo and click when the link appears

Sue, Zone Snack
hill User is Offline
Posts:99



03/14/2008 9:45 AM Alert 
I'm also trying to make a homemade zone. I have not quite worked it out yet. I have tried different combo's of these.

Protein
Whey protein
Dry milk powder is combo c/p block

Carbs
Steel cut oats
natural applesauce
fructose

Fat
natural peanut butter
almonds
janet User is Offline
Posts:133
Zoner
Zoner

03/14/2008 11:37 AM Alert 
what about using agave...supposedly doesn't stimulate insulin...?
Sue User is Online
Posts:4653
Zoner
Zoner

03/14/2008 3:02 PM Alert 
Agave nectar has a lower GL than some sweeteners, but to my knowledge it still raises blood glucose which in turn stimulates insulin production.

sue

lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!

for more photos, scroll over this photo and click when the link appears

Sue, Zone Snack
Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

03/14/2008 7:17 PM Alert 
Hill, sounds like some good food combinations, there. If you get it worked out, please share!

Cranberrycat

We don't own the earth; we borrow it from our children.

Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

03/14/2008 7:19 PM Alert 
Sue,
I hear you on the US govt labeling. But, how do we know that the Omegazone bar has the "better" HFCS? You can't tell that from the label, so how are we to "trust" what they say? Anyone can claim that their HFCS is superior to others. In my early zone days, I had also heard ZonePerfect say that about their bars!

Cranberrycat

We don't own the earth; we borrow it from our children.

Laurelee User is Offline
Posts:7
Newbie
Newbie

03/15/2008 4:47 PM Alert 
I made some yummy bars...but they still have dried apricots and agave for the carbs. I wonder if high fructose corn syrup would be better to use. The gluten has 0 gm. fat so I doubled the fat. I hope someone will check the math and see if I did it right.
apricot gluten bars
2 c. ground gluten 72 gms protein
2 T. protein powder or 12 gms protein equivalent [together they add up to 12 protein blocks]
1 c. dried apricot halves, mine weighed 200 gms - 70 gm. net carbs
2 1/3 T. agave 38 gms carb. [together they add up to 12 carb blocks]
1 T. extra virgin olive oil 14 gm fat
45 almonds, ground or chopped fine [together they add up to 12 fat blocks doubled, I think]
Grind the apricots and the almonds. Mix well with the ground gluten. Mix the oil and agave together until emulsified then mix well with the other ingredients. Pat into an 8" x 8" pan and chill. Makes 12 1-block bars. These stay very moist and so aren't very portable. I tried rolling one serving into 4 small balls which works okay, too. These could have some other flavoring added, too.
By the way, I added the protein powder to make the gluten a complete protein.

As I said before, I've always made gluten from home ground wheat flour, but I think you can buy powdered wheat gluten in the health food stores (Vital is one brand). I can give you insructions if anyone wants.
Laurelee User is Offline
Posts:7
Newbie
Newbie

03/15/2008 4:53 PM Alert 
One more question: My Agave nectar says it has a glycemic index of 27. Does anyone know what per cent fructose is good in high fructose corn syrup and what the glycemic index would be? Is there liquid fructose?
Thanks to all of you who reply so quickly.
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