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.

Blueberry Crisp

I am finally working through the 25 lbs of blueberries from U-Pick I brought home last weekend. How did I do it? I made two HUGE blueberry crisps. We will not be eating these on our own. My new motto is berries are better when shared J

It only takes five ingredients to get this on the table at your next summer gathering.  Simple, nourishing & satisfies the sweet tooth.

Blueberry Crisp

Ingredients

Berry Filling

• 10 cups fresh blueberries
• ½ cup coconut sugar

Crumble Topping

• 2 cups rolled oats
• 1 cup coconut sugar
• ½ cup coconut oil

Preparation Instructions

1. Mix blueberries and coconut sugar for filling in your baking dish.
2. Pulse topping ingredients in food processor and sprinkle over top of berries.
3. Bake at 350 degrees F for 60 minutes. **

** I used a big roaster pan (11 ¾ in x 9 3/8 in x 2 5/16 in) but you could certainly half the recipe and use a smaller pan. You may only need to bake for 35-45 minutes depending on the size of your recipe.

 

 

Fuel Facts

Numbers: 200 calories, 2 g protein, 4 g fat, 37 g carbs, 3 g fiber

            **Per piece when split into 15 servings

Ingredient Breakdown:

v Blueberries – So why do blueberries get so much hype? Because they deserve it! They have one of the highest antioxidant capacities of all fruits and veggies, meaning they are able to combat free radicals in the body more effectively than their produce counterparts. Blueberries are also being shown to improve memory and cognitive function, helpful as we age. Best of all, blueberries maintain their health benefits when frozen so you can preserve them all year long!

v Coconut Sugar – The coconut blossom, often an overlooked portion of the palm tree bears sweet, natural coconut sugar. It is unrefined and a great 1:1 substitute for baking. Unlike refined white sugar that is devoid of nutrients, coconut sugar is rich in magnesium, potassium, zinc, iron and B vitamins. If that wasn’t enough, coconut sugar plays a role in environmentalism. According to the Madhava package, “The coconut palm tree produces 50% to 75% more sugar per acre than cane sugar, while only using 20% of the resources. A delicious gift that keeps on growing.”

v Coconut Oil – About 92 percent of the fat in coconut oil 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 oils, coconut oil 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 oil have an increase in HDL (good) cholesterol and a decrease in LDL (bad) cholesterol.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

Blueberry Chia Seed Jam

It’s blueberry season!!!! I got a little bit carried away at U-pick last weekend… 25 lbs of fresh, delicious berries later my kitchen counters are pretty much stained blue.  I just whipped up some Blueberry Chia Seed Jam to put on the Oregon Beer Bread I made last week. There isn’t anywhere quite like Portland, OR in the summer!

The jam has only 3 ingredients and is sweetened just lightly with honey. This means you get all of the antioxidant power of the berries without all the added sugar of store brought varieties. Super simple to make!

Beer bread uses just 5 ingredients. By far the quickest bread I’ve ever made. It is a nice staple to have on hand. Recipe to follow soon!

Blueberry Chia Seed Jam

Ingredients

• 8 cups fresh blueberries
• ½ cup honey
• ¼ cup chia seeds

Preparation Instructions

1. Heat blueberries and honey in a pot over medium heat. Stir often, smashing the blueberries as you go for about 10 minutes.
2. Add chia seeds and continue cooking for 20-30 more minutes, stirring often.
3. Remove from heat and let cool. Store in Mason jar and eat within 7-10 days.

Fuel Facts

Numbers: 40 calories, 0 g protein, 0 g fat, 9 g carbs, 1 g fiber

            **For 2 Tbsp of jam (makes a little more than 4 cups)

Ingredient Breakdown:

v Blueberries – So why do blueberries get so much hype? Because they deserve it! They have one of the highest antioxidant capacities of all fruits and veggies, meaning they are able to combat free radicals in the body more effectively than their produce counterparts. Blueberries are also being shown to improve memory and cognitive function, helpful as we age. Best of all, blueberries maintain their health benefits when frozen so you can preserve them all year long!

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 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.