Well i need to make more of an official exact recipe. I have been meaning to do this with the meal bars so when i finally start a blog i have recipes. I have always make nut/seed/fruit bars wtih greens, but until i made them more of a "meal" for me by adding quinoa they keep me going.
I kind of do this by how many servings I want. So for example I want an ounce of almonds, a good serving of flax, so like 10 grams, a serving of kale/spinach, and a small bit of dates, oh and a serving 100 grams of quinoa. I also add cinnamon, and some times I do a chocolate type.
SO for a small square pan I have, I'd do 4 times all these. So I would use 400 grams cooked quinoa (I cook tons anyways for salads, but i'm more exact for bars, because i want to know the calories protein.
So for an 8x8 square pan, in a food processor I put 4 ounces or 115 grams almonds, 40 grams of flax seeds, a bunch of kale/spinach, however much you want to use, I use about 400 grams spinach or kale, and maybe 2 ounces dates and a tblsp coconut oil Then some cinnamon/nutmeg or whatever you want. Just turn on the FP and let it wirl around untill it is finely ground but not nut butter. Then I dump it in a bowl and mix with the quinoa, or just throw the quinoa in the FP and whirl it a couple pulses. Press it all in to a pan. I put them in my oven on dehydrate (my oven has a dry function, wtih a plug to keep the door cracked but a 200 oven would be fine i think) and I just leave them in there just enough so that I can keep them out and they are slightly dryer than sticky. I found when i just put them in the fridge they are mush if i try to put one in a bag or something. You can dry them out as long as you want, the longer/slower the more they turn in to that "bar" type thing.
So here's the breakdown per serving:
100 grams quinoa: 4 grams protein 120 calories
almonds - 28 grams 160 calroies 6 grams protein
flax 10 grams 55 calories 2 grms protein
dates 1/2 ounce (4 ounces total batch or 115 grams)about 1 grm protein and about 35 calories
coconut oil 1 tblsp for batch, 1/4 tblsp per bar 40calories
kale - 100 grams 50 cal, 3 protein
total per bar is about 450 calories, 16 grams protein. ALL real food that your body will digest and use very effectively and keep you full/satisfied. And they are totally yummy. You can scale down amounts, or use less greens but 100 grams per serving to me makes it count like a 'meal.' I have been livin on these during the day forever.
I guess actually that is kind of an exact recipe
Normally i multiply everything by lilke 8 at least and make a lot. I eat one at least a day, and i do different kinds. Sometimes i use coconut, cranberries AND dates, or whatever. It's pretty simple concept but you can make different flavors .