Nut Butter Power Bars

To add to my collection of “clean” power bars, I tried two variations of this Wellmark recipe last week.  Both turned out yummy according to my tough critics, J and Trey, so thought I’d share!

Nut Butter Power Bars
Ingredients:
2 C quick oats or old fashioned
1 C natural peanut butter, almond butter or other variety
1 C honey
1 C dried fruit (cranberries, blueberries, raisins, apricots, etc)
1 C ground flaxseed
1 scoop vanilla whey protein powder (I used NNW Healthy Whey)
Instructions:
Mix all ingredients together and stir until blended  Spread mixture into a 13x10inch pan and refrigerate until ready to serve.  Store in fridge for 1 to 2 weeks or freeze for later use.  I like to cut and wrap into individual portion sizes for a quick on-the-go or pre/post workout snack.  If you cut into 32 bars each serving is about 170 calories.  Keep in mind the dried fruit and nut butter will make a higher calorie snack, especially if your bars are larger. 

Have a teenager at home who “doesn’t have time for breakfast.”  Throw one of these at them as they head out the door!  A sure hit! 

Until next time…
look good, feel good, do good
Sara B.

Pumpkin Bars

Here is a delicious recipe to indulge a little over the holidays and enjoy some of the flavors of the season.  I made these pumpkin bars for my neighbors on Halloween.  However,  I healthified the original recipe and slashed over 100 calories, 10 grams of fat and 18 grams of sugar!
Pumpkin Bars (healthified by Sara B)
the red shows what the original recipe called for
Ingredients:
2C white whole wheat flour – all purpose flour
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
1/2 tsp nutmeg
1 1/2 C sugar – 2 C sugar
1/4 tsp salt
4 eggs
1 can pumpkin
1/2 C canola oil – 1 C vegetable oil
1/2 C unsweetened applesauce (to replace the other 1/2 C of oil)
Frosting:
6 T butter – 8 T butter
4 oz reduced fat cream cheese – 8 oz cream cheese
3 C powdered sugar – 4 C powdered sugar
2 T skim milk

Instructions:
Preheat oven to 375F.  In a small bowl mix the dry ingredients together.  In a larger bowl mix the eggs, pumpkin, and oil.  Add the dry ingredients to the wet.  Pour into greased or paper lined muffin tins. Bake for 25-35 minutes.  Check occasionally to make sure they don’t burn!
Frosting: Cream butter and cream cheese until smooth, then add powdered sugar.  Add milk to create a spreadable texture. 
Frost once muffins are cooled and serve!

I made about 12 cupcakes.  The original recipe was about 693 calories and over 30grams of fat per serving.  The healthified recipe is around 475 calories and 19grams of fat per serving.  To make this even more sensible to your diet try making smaller servings like bite-sized muffins!


See how easy small changes make a big difference in your health!  Every calorie matters.  What are some ways that you healthify recipes?

Until next time…
look good, feel good, do good
Sara B.

Clean Energy Bars

Clean Energy Bar

my fellow crossfitter, Katie, found this on www.snack-girl.com
(makes 12 or 24)
Ingredients:

1/2 cup nut butter
2 bananas, mashed
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
1 tsp vanilla (optional)
Pinch cinnamon (optional)
1/4 cup pumpkin or sunflower seeds (optional)
Instructions:

Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and bananas until a paste forms. Add the rest of the ingredients and mix. Spoon into lightly greased muffin cups and bake for 15 minutes. Can be stored in refrigerator for 5 days.

For one granola bite (12 in recipe) = 190 calories, 8.4 g fat, 26.7 g carbohydrates, 5.4 g protein, 3.1 g fiber

Until next time…

look good, feel good, do good

Natural Energy Bars

The “bar” aisle at the grocery store can be daunting…all those flavors, brands, ingredients, and claims.

 

Hopefully this article from http://www.appforhealth.com/ will help clear up some of that confusion:

 

 

You may run across a familiar name within the article 🙂
Here is another great article:

 

 

 

Until next time…

 

look good, feel good, do good

 

Almond Butter Bars


Almond Butter Bars
Recipe is from my Almond Mania blog post
I made some small changes to this round….I used Land o Lakes all natural whipped butter (fewer ingredients than most tub butters)
and if you do not have Almond Butter try Peanut Butter!

Nutrition for 1 bar: 419 calories, prot 8g, carbs 29g, fat 33g, sat fat 2g, trans fat 0g
Slice into individual serving sizes, wrap servings in plastic wrap and freeze till you are ready for a nutty, awakening treat.

Until next time…
look good, feel good, do good

Caramel Apple Bars

My mom whipped up these tasty treats for J and I last night.

It’s always nice having your Mom make your bedtime snack.

Caramel Apple Bars
Ingredients:
1 C natural peanut butter (Parker’s and Maranatha are my favorites)
3/4 C caramel-flavored ice cream topping
3 T packed brown sugar
3 C Cherrios
1 C coarse chopped dried apples
1/2 C peanuts, whole OR chopped
Instructions:
Line 8x8x2 inch baking pan with foil, extend foil over edge of pan. Spray foil. In large saucepan combine 3/4 C peanut butter, 1/2 C caramel topping, and brown sugar. Cook and stir over medium heat just until mixture starts to bubble. Remove from heat. Add cereal and apples; stir gently to coat. Transfer to prepared pan; press firmly into pan with spatula or wax paper. In small bowl stir together remaining 1/4 C peanut butter and 1/4 C caramel topping. Spread evenly over bars and sprinkle peanuts over top, pressing lightly. Let bars stand for 1 hour. Enjoy!
ps..this is a good item to make on hot summer days when you don’t want to heat up your oven…and the kids can help!
Until next time…
look good, feel good, do good