Fuel Up Energy Bar

I had an absolute blast teaching my first spin class this morning! It was amazing to look around the room and see friends from all different walks of life there to support me. The best part is I think everyone got a killer workout in the process! Mission accomplished. If you couldn't make it today and live in the Portland area, check out Revocycle.  Lots of awesome, uplifting people making the world a better place!

As a thank you to everyone who came to class, I made post workout energy bars. After a hard workout, it is so important to refuel the body within a 30 minute window. This nutrient timing is something many fitness enthusiasts miss out on. When this window is missed, so is a critical opportunity to maximize athletic gains. This doesn’t have to be a full meal, but finding a way to get some nutrition immediately following physical exertion will pay off big time in the long run.

For those of you who were in class today and for anyone else who wants a healthy, gluten-free, raw energy bar to take on the run… Here is the recipe.

Fuel Up Energy Bar

Ingredients

• 14 date rolls*
• 1 cup cashew pieces
• 1/8 cup ground flax
• 1/8 cup hulled hemp seeds
• 1/8 cup chia seeds
• 1/8 cup peanut butter
• 1/8 cup honey
• 1 tsp vanilla

*Date rolls can be found in the bulk bins at Whole Foods Market or other health food grocers. If you can’t find these, use 2 ½ cup pitted Medjool dates + 1/8 cup shredded coconut (it is basically the same thing in a different form).

This is what date rolls look like.

Preparation Instructions

1. Mix all ingredients in food processor until it becomes a uniform dough.
2. Line a 9x9” baking pan with saran wrap or tinfoil. Press dough into the pan and smooth with a spatula. It helps to wet the spatula.
3. Let sit in the fridge for 2 hours to harden up before cutting.
4. Lift dough out of pan, remove saran wrap/tinfoil and cut into 12 bars.
5. Store in fridge or at room temperature. They will keep for several weeks. 

Fuel Facts

Numbers: 228 calories, 5 g protein, 11 g fat, 31 g carbs, 4 g fiber

            **For 1 bar (recipe makes 12)

Ingredient Breakdown:

v Dates – One of nature's many gifts, dates are one of the best natural sweeteners. Not only are they sweet, but they contain high amounts of fiber, promoting good digestion & intestinal health.

v Coconut – About 92 percent of the fat in coconut comes from saturated fats. You have probably heard that saturated fats are bad for you and to avoid them in your diet. In general, the rule is to limit saturated fats to less than 10 percent of your total intake. However, not all of these fats are created equal.

Unlike other saturated fats, coconut has a high percent of medium chain fats which are smaller and easier for the body to break down. Instead of storing these shorter chain fats, the body is more likely to use them for energy. This may not lead to weight loss, but it will certainly boost your energy. A few studies have also shown those who consume coconut have an increase in HDL (good) cholesterol and a decrease in LDL (bad) cholesterol.

v Cashews – The tree nuts have a lower fat content than most other nuts and most of this fat is in the form of monounsaturated oleic acid, the same heart healthy fat found in olive oil. One quarter cup of cashews provides about 38 percent of your daily needs for copper, a mineral that acts as a coenzyme in many body processes. 90 percent of copper in the body is used to create the transport protein ceruloplasmin. Ceruloplasmin aids in the oxidation of iron, allowing iron to bind to transferrin for transport to body tissues. Without adequate copper intake, iron-deficiency anemia can occur.

v Flax – The tiny seeds are best to eat ground in order for the body to reap all of the nutritional benefits. When the seeds pass through the body whole, they often remain undigested. Make sure to store ground flax in the freezer because its oils will otherwise go rancid rather quickly. It will keep for several months when stored properly.

Flax is a good source of omega 3 fatty acids in the form of ALA (alpha-Linoleic acid) which is a precursor for the essential polyunsaturated fatty acids EPA and DHA. Omega 3’s are anti-inflammatory and provide a host of health benefits when consumed in tandem with omega 6 fatty acids. Aim for a omega 6 : omega 3 ratio closer to 1. The standard American diet is much too high in the pro-inflammatory omega 6’s found in safflower, corn and grapeseed oils. Consuming just 1 Tbsp of ground flax each day can help improve your ratio.

v Chia Seeds – Another fuel source used by the ancient Aztecs, Chia seeds are full of nutritional goodness. For starters, they are higher in omega-3s even than flax seed and their high antioxidant content makes them keep much longer. Whereas flax seed will go rancid rather quickly if not kept refrigerated, chia seeds can be kept at room temperature for weeks at a time. Also, unlike flax, you do not need to grind them in order to get all of the nutritional benefits.

When soaked in water, chia seeds will form a gel. In a similar fashion, this may contribute to keeping hunger at bay by swelling in the stomach when consumed in the diet. Chia seeds are great added to breads and baked goods, smoothies, and as a topping for yogurt or cereal.

v Hemp – These seeds provide the polyunsaturated essential fatty acids in an ideal 4:1 ratio, omega 6 to omega 3.  Hemp seeds are also a good source of protein and fiber, which work together to help keep you fuller longer. Adding a bit to salads, smoothies, etc. may curb those munchies later in the day.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Vanilla – Using vanilla in baked goods enhances the flavor, decreasing the need for large amounts of sugar. Some believe it may have aphrodisiac effects and help with intestinal gas, but neither of these benefits have been confirmed through research.

Avocado Sriracha Hummus

My best friend in the whole world, Kelly, was in town this weekend. Talk about being re-inspired! We rode bikes, ran, did yoga, laughed, ate delicious food, set goals, counseled each other, danced, planned and played. Best Friend Therapy… It’s a thing. Our time together was nourishing in every sense of the word.

For her arrival, I made some hummus with a twist. We ate it up with crinkle cut carrot coins, but any vegetables would work for dipping.

Avocado Sriracha Hummus

Ingredients

• 1 can chickpeas
• 1 avocado
• Juice of ½ lemon
• 2 Tbsp tahini
• 2 cloves garlic
• 1 Tbsp avocado oil (or olive oil)
• 1 Tbsp Sriracha
• ½ tsp salt

Preparation Instructions

1. Add all ingredients to food processor and blend.
2. Serve with crinkle cut carrot coins or veggie of choice. Makes 2 cups.

Fuel Facts

Numbers:  38 calories, 1 g protein, 4 g fat, 2 g carbs, 1 g fiber

**For 2 Tbsp

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocados have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees F and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium.

v Lemon/Lime – High in the antioxidant vitamin C, lemons and limes, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

v Sriracha – This fan favorite hot sauce is made from chili peppers. Chili peppers get their spicy kick from a compound called capsaicin. The hotter the pepper, the more of the compound it contains. Capsaicin has been studied extensively and is found to have an anti-inflammatory effect, which makes cayenne a great addition to recipes and even recovery smoothies after a hard workout.

v Garlic – The “stinking rose” is actually a vegetable in the Allium family, with onions and leeks. Not only does garlic add tons of flavor and aroma to any dish, it is also high in sulfur-containing compounds that help fight oxidative stress and inflammation. Garlic has also been shown to reduce triglycerides and total cholesterol. With all of these combined benefits, garlic can play a big role in maintaining heart health for those who eat it often.

Crunchy Chickpeas

I discovered this tasty little treat in our healthy snack store at OHSU last week. They were so delicious and satisfying I decided to make my own version at home today. Confession: They are already gone as I write this post (but I did have a little help from Daniel).  If you don’t want to make your own, you can buy them prepackaged from The Good Bean in lots of different flavors.

Crunchy chickpeas are a great substitution for nuts if you are looking to cut a few calories and lower your fat intake. They have the same salty crunch, slightly more protein, 15 grams less fat and 50 less calories than a ¼ cup serving of almonds.

I stuck with the basics for seasoning, just salt and a little paprika for color, but you can really get creative with these guys. This is an easy recipe to try your hand at different flavor combinations. I have included a little cheat sheet to help you get started…

Crunchy Chickpeas

Ingredients

• 1 15 oz can chickpeas (garbanzo beans)
• 1 tsp oil (avocado, olive, grape seed, etc)
• ½ tsp salt
• ½ tsp paprika

Preparation Instructions

1. Heat oven to 400 degrees F.
2. Drain and rinse chickpeas, blotting excess water with a paper towel.
3. Toss with oil, salt and paprika.
4. Spread on a baking sheet and bake for 45-60 min, stirring 2-3 times during cooking.

Serving Suggestions

• Carry with you as a snack.
• Use to top salads for added crunch and saltiness.
• Try different herb and spice combinations. 

Fuel Facts

Numbers: 155 calories, 8 g protein, 3 g fat, 23 g carbs, 5 g fiber

**For ¼ cup (recipe makes ~3 servings)

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees farenheit and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Paprika – The spice is made by grinding up sweet red peppers, which is how it gets its beautiful red hue. Paprika has a mellow flavor making it a great addition to any dish that needs a pop of color. Paprika contains a host of vitamins and minerals but is most notable likely for its carotenoid content.