Sunday, June 18, 2017

Hemp Powder Bars




I was at the local farmer's market recently and ran into a guy selling his own hemp powder.  I love experimenting with new things, so I bought a bag.  Hemp powder is a great protein source that is plant based and full of fiber.  Many people make this the base of their protein shakes.  I prefer to make something that is eaten with them, so away I went with trying out a few recipes.  This one is by far my favorite.  It is sweet and very satisfying! 


Ingredients:
10 Medjool dates, pitted
1/2 cup mixed nuts
1 tbsp. cinnamon
3 tbsp. hemp powder
1/4 cup peanut butter


Instructions:
1. Line a loaf pan with parchment paper.
2. Combine all ingredients in a food processor or blender and pulse until it forms a thick batter.
3. Spoon mixture into loaf pan, spread, and place in fridge for 30 minutes.
4. Cut in to bars.  Keep refrigerated.


Nutrition Info: (makes 9 bars)
Calories: 152
Fat: 5.6 g
Carbs: 21.9 g
Protein: 3.5 g

Banana Bread Bits

It is too hot to be baking! So I have been experimenting with no bake recipes.  These remind me of cake balls but without the sugar.  The banana gives you a sweet fix and energy to fuel yourself for whatever the day may bring.  If you choose to add protein powder, you can get an extra boost there.  I did add a scoop of vanilla Shakeology to mine.  As you may have heard in one of my recent FB live videos, I got off of Quest brand protein bars and subsequently, their powders as well.  They were not agreeing with my gut and I also was finding them way too sweet.  Shakeology has been a good alternative for me, but feel free to substitute any protein powder you like if you choose to.

Ingredients:
2 tbsp. almond or peanut butter
1 scoop protein powder (optional)
1 cup oat flour
Pinch of salt
1 banana, ripe as can be
1/4 cup unsweetened almond milk
Cinnamon (optional)

Instructions:
1. Combine all ingredients in a bowl.  If you do not add protein powder, you may want to start with less almond milk and add as you go until you get a batter.
2. Roll into balls.
3. Optional: add a sprinkle of cinnamon on top of each ball.
4. Keep refrigerated.

Nutrition (makes 16 balls):
Calories: 60
Fat: 1.8 g
Carbs: 8 g
Protein: 2.8 g

Homemade Lara Bars


I have a goal to make snacks where I do not have to add honey or maple syrup.  Sure, you can argue that they are healthier than straight up sugar, but I was challenged by my husband as to how much healthier are they?  I decided that I was up the challenge and found a super easy recipe for homemade Lara Bars.  I am currently out of country traveling for business and I wrapped up 6 of these in parchment paper for the road.  They made it in my suitcase, no problem!  This recipe only requires 3 ingredients and a food processor or blender.  I use my Ninja blender and these bars come together in a flash.  I personally think these taste better than the store bought Lara bars, the nutritional profile is about the same, and I am guessing that they are cheaper though I have not worked the math on that yet. 

No maple syrup and no honey - so what the sweetener/binder?  It is...dates!

Dates are natural - yes, they have sugar but a low glycemic index...so you don't get that sugar high followed by a crash.  I love eating these before a workout.  They are great for fueling a long run.

And...no baking required.  Another great time saver!

Ingredients:
10 Medjool dates, pits removed
1 cup nuts (I like to use mixed nuts)
1/4 cup raisin

Instructions:
1. Line a loaf pan with parchment paper.
2. Combine ingredients in food processor or blender.  Work that mix until it gels together.  It will be thick.
3. Spoon mixture into loaf pan.  Flatten and place in fridge for 30 minutes or freezer for 15 minutes.
4. Remove and cut into squares.  You can keep these at room temperature or in the fridge, depending on how you like them.  At room temp, they are a bit more gooey but they hold up well.

Nutrition Info (makes 8 bars):
Calories: 190
Fat: 7 g
Carbs: 30.4 g
Protein: 3.4 g

N

Sunday, June 11, 2017

Banana Apple Oat Cookies


This recipe is super easy to make in less than 5 minutes.  There is no sugar, no artificial sweeteners, and no flour used in this recipe.  It is a great snack when you are on the go or a good way to start your morning if you are not a big breakfast eater.  I also find it a good pre workout food!  This is a staple for me when I travel, because it does not require a fridge to store it.  This makes them easy to pack on a flight or on the road.  

It is called a "cookie" but please note that this is not a super sweet dessert and I would consider it more of a snack.  If you would like to make it sweeter, instead of applesauce substitute in 1/4 cup of peanut butter.  Also, make sure you have a very ripe banana to get it as naturally sweet as you can.  Finally, instead of raisins you could use chocolate chips to sweeten it up.

This recipe makes 8 cookies.

Ingredients:
1 very ripe banana
1/4 cup unsweetened applesauce*
3/4 cup old fashioned rolled oats
1 tsp vanilla
1 tsp cinnamon
1 oz raisins

* As mentioned above, you may substitute 1/4 cup peanut butter instead of 1/4 cup applesauce if you would like a sweeter cookie.  This will alter the nutritional content of what is listed below.

Instructions:
1. Preheat oven to 350F.  Line a baking sheet with parchment paper, or aluminum foil with non stick cooking spray.
2. Mash banana in a large bowl.  Add the rest of the ingredients and stir until smooth.
3. Drop batter into 15 spoonfuls on to the baking sheet.
4. Bake for 15-20 minutes.
5. Enjoy!

Nutrition: (per cookie)
Calories: 50
Fat: 0.5 g
Carbs: 10.8 g
Protein: 1.1 g



All baked up and ready to eat.
These keep well in an airtight container or ziplock bag.
No fridge required.