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.

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

Quinoa-Stuffed Peppers

Quinoa-Stuffed Peppers
from Clean Eating Magazine
Ingredients for Stuffed Peppers:
2 ORGANIC bell peppers (any color), halved and seeded, stems intact
1/2 C uncooked quinoa
1/2 C chicken broth (I think I used about a cup)
7 oz diced tomatoes (you may notice I have no red in mine…I did not have canned tomatoes on hand)
5 oz spinach or kale (I used kaled and of course, I used more than this…probably a cup or two shredded)
1 T pine nuts
Pesto:
I cheated and used store bought, but if you choose to make your own…
2 cups basil or spinach
1/2 clove garlic
1 1/2 T Parmesan cheese (fresh is best)
1 T pine nuts
1 1/2 T extra virgin olive oil
1/8 tsp sea salt
1 pinch fresh ground black pepper
Instructions:
Prepare peppers: preheat broiled to high. Place bell peppers, skin side up on a baking sheet lined with aluminum foil. Broil until bell peppers start to soften, about 10 minutes. Keep a close eye so you don’t burn!
Meanwhile, combine quinoa, broth, and tomatoes in medium pot. Bring to boil on high heat,then reduce heat to low and simmer for 10-12 minutes, until liquid is absorbed. Add handfuls of spinach to quinoa mixture and stir to combine. Fill bell pepper halves with quinoa-spinach mixture, divide evenly. (before filling, I combined the pesto and quinoa so it was dispersed evenly…you can choose to do this or serve pesto on side)
Prepare pesto:
Add basil, garlic, cheese, pine nuts, oil, salt, and pepper to a food processor and pulse until finely chopped. Add 2-3T water as needed to thin pesto. Top stuffed peppers with pesto (again, see thoughts above).
Nutrients for 2 peppers:
388calories, 18gfat, 43gcarbs, 9gfiber, 14gprotein

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

5 Suprisingly Healthy Foods

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD’s blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.
1. Potatoes.
Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.
If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.
Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.
Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.
Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.
Until next time…
look good, feel good, do good

Almond Mania: Almond Milk and Almond Butter Bars

Yesterday was a great day! I managed to get all 3 of my resolutions in! I read from my Women on the Bible book, I attended hot house yoga, AND I made a clean recipe!
Remember how I said I was going to attempt to make almond milk….well I DID IT!
Almond milk
is a good alternative to those that can’t tolerate the lactose in regular diary milk.

Almond Breeze is a brand you can purchase….but seriously this was a breeze to make and tastes just as good.
Here’s the very breezy process:
first you need one of these….

nut milk sack….I purchased mine online after googling them
soak 1 cup almonds over night (8-12hours) in about 2 cups water

rinse almonds and place in blender with 4 cups fresh water, blend away!
my almonds were almonds pieces so they blended easily.

when almonds are well blended and you have a nice white liquid, place milk sack in a glass jar and pour liquid through (may take an extra set of hand…J helped).
gently pull the sack out of the milk and squeeze out any excess milk.
(don’t throw out the ground up almonds leftover in the sack…see use for it below!)

flavor you milk with a little Stevia, Agave Nectar, honey, and/or vanilla
YUM YUM! Santa’s in for a treat next year with his cookies!


Almond Meal…that leftover stuff in the sack.
there are lots of things you can bake/cook with it, but the easiest is spreading it on a baking sheet, sprinkling it with cinnamon and brown sugar and baking at 350F for about 10-15 minutes.

J and I like is a top our steal cut oats in the morning
Almond Butter Bars
these are soooo incredibly good….it’s almost ridiculous
my friend Abby came over to help me whip these up. With both of us being active we thought these would be a tasty treat to keep us fueled throughout the day.
Ingredients:
1/2 C raw, unsalted almonds
1/2 C walnuts or pecans
1T butter mixed with 1 T olive oil (I used Smart Balance tub butter)
1/2 C natural almond butter (you could use peanut butter as well…I suggest natural still)
2 T maple syrup
1 tsp honey
pinch sea salt
1 tsp Watkins vanilla
1 T instant coffee granules (now we’re talking)
1-2 T sesame seeds
1/2 C craisins
1/2 C dried apple slices or other dried fruit
Instructions:
preheat oven to 400F, line baking sheet with parchment paper or lightly spray with Pam. arrange nuts on baking sheet and roast for 8 minutes.

transfer nuts to food processor and process until coarsely chopped. set aside.
in large mixing bowl combine butter and oil, almond butter, syrup, honey, and sea salt. Mix well. add vanilla, coffee, nuts, and sesame seeds. Combine well.
add berries and fruit. press into 8×4 in. pan. let set in fridge or freezer for 1 hour. cut into bars once hardened. For an easy take with you snack…wrap each bar in plastic wrap and store in freezer.
Nutrition for 1 bar: 419 calories, prot 8g, carbs 29g, fat 33g, sat fat 2g, trans fat 0g
Until next time…
look good, feel good, do good