Recipe: PB Chip Energy Bites

These peanut butter chip energy bites are absolutely delicious and they are whole grain based! They are perfect to keep on hand to fuel your athlete.

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PB CHIP ENERGY BITES
Serves 24 (Bites about 1" - 1.5" each)

Ingredients:
¼ cup honey
¼ cup coconut oil, melted
1 cup creamy peanut butter
3 cups rolled oats
3 tablespoons chia seeds
1 cup dark chocolate chips

Directions:
1.    In a mixing bowl combine the honey, coconut oil, and peanut butter. Mix until well combined.
2.    Then add-in the rolled oats and chia seeds. Stir to mix together. 
3.    Finish with chocolate chips.
4.    Cover and refrigerate for at least 30 minutes. 
5.    Then remove from the refrigerator and form into bites, about 1-inch each. 
6.    Place in a storage container or freeze!

Nutrition facts per serving: 180 calories, 11 grams fat, 5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 50 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 9 grams sugar, 4 grams protein
 

Recipe: Maple Sea Salt Energy Bites

Energy bites are great to make ahead and have ready for a on the go breakfast or snack! This energy bite recipe pairs the sweetness of maple syrup with the crunch of pecans and sea salt - plus with a base of whole grains.  Each bite will deliver: 130 calories, 2 grams of fiber, plus 3 grams of protein! 

Maple Pecan Energy Bites

Makes 12 - 16 bites per recipe

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond butter
1/2 cup (120 mL) flax seed meal
1/2 cup (120 mL) chopped pecans
1/3 cup (80 mL) maple syrup 1 tablespoon
(30 mL) chia seeds sea salt

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks and transfer to parchment paper. Sprinkle with sea salt.
3. Place in a freezer bag or container and store in freezer or refrigerator.

Nutrition Facts (per bite) : 130 calories, 9 grams fat, 0.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 35 milligrams sodium, 12 grams carbohydrates, 2 grams fiber, 5 grams sugar, 3 grams protein

Recipe: Watermelon Bites

What sports dietitian, Molly Morgan, loves about these watermelon bites is that they deliver important nutrients like carotenoids, including lycopene, which is anti-inflammatory.

Each bite delivers about 65 calories including a balance of healthy fats (from the watermelon seeds), quality carbs (from the dates + watermelon), plus protein (from the watermelon seeds). Plus watermelon has the amino acid citrulline, which studies have linked to decreased muscle soreness; although, note: most of the studies linking citrulline to performance benefits are based on using a citrulline powder, not from watermelon or watermelon juice; one cup of watermelon has 250 milligrams of citrulline. 

 Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites - Recipe provided by The Watermelon Board 

Watermelon Bites

Makes 20 - 25 bites

Developed by blogger Anya Shinall of Anya’s Eats, these amazing bites were the winner of Go Raw’s 2016 recipe contest. They incorporate both watermelon flesh and Go Raw’s sprouted watermelon seeds and are the perfect snack either pre- or post-workout! This recipe and photo were provided by The Watermelon Board


INGREDIENTS:
1 cup pitted dates, soaked
1.5 cups Go Raw Organic Superfood Sprouted Watermelon Seeds (10-ounce bag)
1 cup fresh watermelon, chopped
1 Tbsp. coconut butter
1 slice of beet, mashed and skin removed for color (optional)

DIRECTIONS:
1. Pit dates if they’re not pitted already and chop them in half. Place into a bowl of purified water and allow to soak for 1-2 hours.
2. Once dates are soaked, remove them and place them into a food processor. Pulse a few times and then add 1 cup watermelon seeds, coconut butter, watermelon, reserving ½ cup of the seeds for later. Add the mashed beet if you are using it.
3. Blend until well combined, scraping the sides of the food processor as you go. Add the rest of your watermelon seeds and pulse so that some of the seeds remain chunky. (Note: If you want a smoother texture, continue to blend but I think these are great with a nice crunch.)
4. Remove mixture from food processor, place in a small bowl and cover, allowing to cool in the fridge for 30 minutes.
5. Remove the mixture from the fridge and keeping your fingertips slightly wet, roll the mixture into balls and place only a plate. Once you are done rolling, add a few extra watermelon seeds to the top.
Place the watermelon bites in the freezer for 1-2 hours or until nice and frozen!
 

Nutrition Facts (per bite*): 65 calories, 3 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 8 grams carbohydrates, 1 gram fiber, 6 grams sugar, 2 grams protein

*Based on 20 bites per recipe


Check out these products included in the recipe above: 

Reference: 
Pérez-Guisado, et al. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength Conditioning Resesarch. 2010 May;24(5):1215-22. 

Canadian Academy of Sports Nutrition, https://www.caasn.com/watermelon.html (Accessed April 30, 2018)

Build A Smoothie Bowl

Smoothie bowls are a great way to switch up the traditional smoothie! Plus for athletes they are perfect for incorporating foods that will deliver key nutrients to boost performance and recovery - fruit, chia seeds, granola, nuts, seeds, etc. 

Smoothie Bowl - a perfect breakfast or snack!

Step 1: Make your favorite smoothie

Here is one of our favorite smoothie recipes that is anti-inflammatory, thanks to the tart cherry juice and the flax oil! Click here to read more on the benefits of tart cherry juice. 

Tart Cherry Smoothie
Serves 1

Ingredients:
1 cup 100% tart cherry juice
1/2 cup plain Greek yogurt or Icelandic yogurt
1 cup frozen sweet cherries
1 tablespoon Barleans omega swirl flax oil

Directions: 
1. Combine all the ingredients in a blender and blend until icy and smooth. 

Nutrition Facts (per serving): 380 calories, 6 grams fat, 0 grams saturated fat, 0 grams trans fat, 10 milligrams cholesterol, 70 milligrams sodium, 70 grams carbohydrates, 3 grams fiber, 52 grams sugar, 15 grams protein

Step 2: Pour your smoothie in a bowl and top with your favorite toppings 

Topping Ideas:
Coconut chips
Chia seeds
Sliced banana
Fresh berries
Sunflower seeds (shelled)
Granola
Sliced almonds

Step 3: Enjoy your smoothie bowl! 


Product Suggestions from Fuel2Win:

Recipe: Blueberry Mint Kombucha Freeze

Adding in kombucha, a probiotic-rich smoothie to your routine can help to deliver healthy bacteria to your gut. Research shows for athletes that better gut health can lead to quicker recovery in fatigued athletes. Plus studies link having diverse bacteria in your gut to better overall health, lower weight status, etc. 

This recipe uses Humm Kombucha (check for it a Target stores)! What we love about Humm kombucha is that the kombucha is blended with 100% fruit juice to give it a smooth taste. As some kombucha can be very tart. Work in this blueberry mint kombucha freeze recipe to your eating routine to boost your gut health! 

 Blueberry Mint Kombucha Freeze

Blueberry Mint Kombucha Freeze

Blueberry Mint Kombucha Freeze
Serves 2

Ingredients:

2 cups Humm Bluberry Mint Kombucha
1 cup frozen blueberries

Directions:

1. In a blender combine all the ingredients. Blend until icy and smooth. Divide between two glasses and serve immediately.

Nutrition Facts (per serving): 75 calories, 0 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 16 grams sugar, 0 grams protein

Reference: 

Mach, et al. Endurance Exercise and Gut Microbiota. Journal of Health and Sport Science. Health. 2017 https://www.sciencedirect.com/science/article/pii/S2095254616300163, Accessed March 16. 2018

Dinner Solution: Slow Cooker Vegetable Curry

Curry is a rich in flavor that gets much of its flavor and color from turmeric that is a staple of curry dishes. Turmeric is a primary spice in curry powder; turmeric comes from the root of the plant Curcuma longa and is known for its bright yellow color that is provided by the polyphenol compound found in turmeric. Look for curry powder in the spice aisle of the grocery store.

The best part about this curry recipe is that it is a slow cooker recipe so when you are headed out for a busy day of sports, you can have a delicious meal ready when you return! Also switch up this recipe and add additional protein (e.g. cubes of chicken, tofu) or other veggies (e.g. sweet potatoes instead of red potatoes, broccoli instead of green beans)! 

 Vegetable Curry (Source: Getty Images)

Vegetable Curry (Source: Getty Images)

Vegetable Curry

Serves 6 (1 1/3 cup servings)

Ingredients:
1 tablespoon olive oil
1 1/2 cups sweet onion, chopped
1 cup carrots, chopped
1 tablespoon curry powder
1 teaspoon brown sugar
1 teaspoon fresh ginger, peeled and grated
2 garlic cloves, minced
3 cups chickpeas, drained and rinsed or cooked
1 1/2 cups red potato, cubed
1 cup red bell pepper, diced
1 cup (1-inch) frozen green beans
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper (optional)
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can vegetable or chicken broth
1 can (14-ounce) coconut milk

Directions:
Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on high for 6 hours or until vegetables are tender. Add coconut milk.

Serving suggestion: Serve over rice

Nutrition Facts (per serving): 275 calories, 7 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 620 milligrams sodium, 45 grams carbohydrates, 11 grams fiber, 11 grams protein

Breakfast Solution: Overnight Oats

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats not only deliver fiber to help fill you up, they also deliver protein, one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

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Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

MILLET CHERRY BARS

This Millet Cherry Bar recipe is from a great new book, Rocket Fuel: Power-Packed Food for Sports and Adventure by Matthew Kadey, RD. It is filled with delicious recipes for athletes to fuel their bodies before, during, and after workouts and games. 

Republished with permission of VeloPress from Rocket Fuel: Power-Packed Food for Sports andAdventure by Matt Kadey, RD. See more recipes at www.rocketfuelfoods.net.

 Photo Credit: Aaron Colussi

Photo Credit: Aaron Colussi

MILLET CHERRY BARS

Here’s more proof that you don’t need to dish out your hard-earned cash for energy bars designed in factories when making your own inspiring version is easy, even for the culinary challenged. Not just for the birds, millet is an inexpensive gluten-free grain that gives these bars great texture and nutritional firepower.

Dairy-free, freezer-friendly, gluten-free, vegan or vegetarian
SERVINGS: 9
ACTIVE TIME: 20 min.

The flat side of a measuring cup is a perfect tool for pressing the bar mixture into a flat, even layer in the pan. Also, placing the uncut bars in the refrigerator for a couple of hours can make slicing them easier.

1 cup roughly chopped pecans
½ cup raw millet
¼ cup raw shelled sunflower seeds
¼ cup raw shelled pumpkin seeds (pepitas)
1 cup dried cherries
2 tablespoons honey
Zest of 1 medium orange
½ teaspoon salt

Preheat oven to 350°F. Spread pecans, millet, sunflower seeds, and pumpkin seeds on a rimmed baking sheet. Place in oven and heat, stirring a couple times, until golden and fragrant, 10 to 12 minutes. Line an 8 × 8–inch square baking pan with a piece of parchment paper large enough so there is a 1-inch overhang.

Reduce oven temperature to 200°F. Blend cherries, honey, orange zest, salt, and 2 tablespoons water in a food processor into a paste. Transfer to a bowl and stir in toasted pecan mixture. Press firmly into prepared pan in an even layer and bake until just slightly sticky to the touch, 25 to 30 minutes. Let cool completely in pan before using the parchment overhang to lift from pan. Cut into 9 bars. These can be kept chilled for 2 weeks or frozen for up to 2 months if wrapped tightly.

GAME CHANGERS: Replace pecans with almonds + Try raw quinoa as a replacement for millet + Swap out cherries for cranberries + Use brown rice syrup or agave syrup instead of honey + Add lemon zest instead of orange zest

 Image Courtesy VeloPress

Image Courtesy VeloPress

PB + Coconut Energy Bites

These energy bites are quick and easy to make and only require a mixing bowl! They are made with a base of whole grains, plus they have added healthy fats from peanut butter, ground flax meal, and chia seeds. 

Make up a batch of these to take with you during your travels to keep your body fueled - each bite delivers 160 calories, 9 grams of fat, and 4 grams of protein. 

 PB Chip Energy Bites

PB Chip Energy Bites

PB Chip Energy Bites

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) dried coconut flakes
1/2 cup (120 mL) natural peanut butter
1/2 cup (120 mL) flax seed meal
1/3 cup (80 mL) chocolate chips
1/3 cup (80 ml) honey
1 tablespoon (30 mL) chia seeds

Directions:
1. Combine all ingredients in a mixing bowl. Stir until combined.
2. Form into 1” blocks or balls and transfer to parchment paper.
3. Place in a freezer bag or container and store in freezer or refrigerator. 

Nutrition Facts (per bite) : 160 calories, 9 grams fat, 3 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 17 grams carbohydrates, 2 grams fiber, 11 grams sugar, 4 grams protein

 

Chia Cherry Lentil Muffins

These Chia Cherry Lentil Muffins are perfect for athletes, a nutrient-rich breakfast and perfect to pack for tournaments. Each muffin has 210 calories and 5 grams of protein and is made with a whole grain base.  

 Chia Cherry Lentil Muffins - Recipe developed by Molly Morgan. Photo Credit: Howey Mistakos, Novel Studios

Chia Cherry Lentil Muffins - Recipe developed by Molly Morgan. Photo Credit: Howey Mistakos, Novel Studios

Chia Cherry Lentil Muffins

Serves 16

Ingredients:
1 1/2 cups (370 mL) lentils, cooked
1/2 cup (120 mL) 100% orange juice
2 cups (500 mL) white wheat pastry flour
1 teaspoon (5 mL) salt
2 tablespoons (30 mL) chia seeds
1/2 cup (120 mL) sugar
1/2 cup (120 mL) vegetable or canola oil
1/2 cup (120 mL) vanilla yogurt
2 eggs
1 cup (250 mL) dried cherries

Directions:
1. Pre-heat the oven to 350 degrees Fahrenheit (180 degrees Celsius). Prepare 16 muffin tins with paper liners or non-stick cooking spray.
2. Combine the cooked lentils and orange juice in a food processor until the lentils are pureed. 
3. In a large mixing bowl combine the pureed lentils, white wheat pastry flour and salt. Stir to combine.
4. Then add chia seeds, sugar, vegetable oil, vanilla yogurt, and eggs. Stir to combine. Then add-in the dried cherries and stir to combine.
6. Pour 1/3 of the muffin mixture in each of the muffin tins. Bake for 20 - 25 minutes, or until a toothpick comes out clean. 
7. Cool the muffins on a cooling rack.

Nutrition Facts (per muffin): 210 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 25 milligrams cholesterol, 160 milligrams sodium 32 grams of carbohydrates, 2 grams fiber, 15 grams sugar, 5 grams protein
 

Garlic Quinoa Poppers

These garlic quinoa poppers are a great quick snack or addition to a meal. What is awesome about them from a nutrition perspective for athletes is that they are made with a base of nutrient-rich quinoa (pictured below).

Quinoa cooks up just like rice but delivers twice the protein compared to rice. Plus quinoa is gluten-free, as it is technically a seed, although is often considered a whole grain. Each serving of this recipe (2 poppers) has 6 grams of protein! 

Make a batch of these poppers up to have on hand for snacking, a great way to keep your energy up between meals! Click here to download the snacking handout for more ideas. 

 Cooked quinoa

Cooked quinoa

Garlic Quinoa Poppers
Serves 12 (2 poppers each)

Ingredients:
2 eggs
3/4 cup dry quinoa
1 1/2 cups water
1 cup chopped sweet onion
1½ cups shredded Pepper Jack cheese
2 cloves chopped garlic
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons low fat cream cheese
Non-stick cooking spray

Directions:
1. Combine the quinoa and water in a small pan. Bring to a boil, lower heat and simmer for 15 - 20 minutes.
2. Preheat oven to 350º F. Prepare a mini muffin pan with non-stick cooking spray.
3. In a mixing bowl, lightly beat the eggs. Then mix in cooked quinoa and chopped onion. 
4. Add cheese, garlic, onion powder, garlic powder, and cream cheese. Mix until well combined.
5. Transfer mixture to the prepared mini muffin tin (about 1 tablespoon of mixture per muffin).
6. Bake for 20-25 minutes or until golden brown and cooked through.

Nutrition Facts (per serving): 90 calories, 3 grams fat, 1 grams saturated fat, 40 milligrams cholesterol, 110 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 1 gram sugar, 6 grams protein

Energy Bites

Energy bites are quick and easy to make plus a perfect nutrient-packed snack to addition to a meal. Plus there are endless combinations you can make, stay tuned for more energy bite recipes! 

 Energy bites... a perfect on the go snack! 

Energy bites... a perfect on the go snack! 

ENERGY BITES
Serves 16 (1 bite each)

Ingredients
1 cup (~220 g) dates, pitted
¼ cup all natural peanut or almond butter*
¼ cup dark chocolate chips
1 1/2 tablespoons chia seeds (or flax or hemp seeds)
1 tablespoon maple syrup or honey
2/3 cup rolled oats
Dash of sea salt

*For a nut-free option try: Sunflower seed butter, if needed increase the rolled oats to firm up the mixture.

Directions:

1. Pulse dates in a food processor or blender until they are in small pieces or the mixture forms a ball.

2. Add oats, chocolate, chia seeds, maple syrup, and peanut butter. Then pulse or mix until combined.

3. Refrigerate mixture for 20 – 30 minutes (to help it firm up).

4. Roll into 1-inch bite-size cubes (about 28 grams per bite).

5. To set, place in a storage container and cover. Refrigerate or freeze for 15 minutes or eat as is!

Nutrition Facts (per bite): 100 calories, 4 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 17 grams carbohydrates, 2 grams fiber, 10 grams sugar, 3 grams protein

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Cranberry Oatmeal Bars

These cranberry oatmeal bars are a perfect treat for hungry athletes that will deliver whole grains and 3 grams of fiber per bar. Plus the creaminess of this bar comes from plain Greek yogurt, which delivers protein.

The grains in the bar are a mix of oats and white whole wheat flour - what is great about white whole wheat flour is that it has a lighter wheat flavor, yet you still have all the nutrition benefits (fiber, vitamins, minerals) of whole wheat. Look for white wheat flour in the baking aisle of the grocery store.

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Cranberry Oatmeal Bars
Serves 16

Ingredients - CRUST:
1 cup (240 mL) white wheat flour
1 cup (240 mL) rolled oats
1/2 cup (120 mL) packed brown sugar
1/4 (1.25 mL) teaspoon salt
1/4 teaspoon (1.25 mL) baking soda
6 tablespoons (90 mL) butter, melted
3 tablespoons (120 mL) orange juice
Cooking spray 

Ingredients - FILLING:
1 1/3 cups (320 mL) dried cranberries (about 6 ounces)
3/4 cup (180 mL) plain Greek or Icelandic yogurt
1/3 cup (80 mL) agave nectar
2 tablespoons (60 mL) white wheat flour
1 teaspoon (5 mL) vanilla extract
1 large egg white, lightly beaten 


Directions:
1.    Preheat oven to 325°F (160°C). Prepare a 9 x 13-inch baking dish with non-stick cooking spray. 

2. To prepare the crust - in a medium bowl combine flour, rolled oats, brown sugar, salt, and baking soda in a medium bowl, stir well. Then add the melted butter and orange juice over the flour mixture, stir until moistened (mixture will be crumbly). Reserve 1/2 cup of the oat mixture. Press remaining oat mixture into the bottom of the prepared pan.

3. To prepare filling - in a medium bowl combine cranberries, yogurt, agave nectar, flour, vanilla extract, and egg, stir well. Spread the cranberry mixture over prepared crust and top with the reserved oat mixture.

4. Bake at 325°F (160°C) for 40 minutes or until edges are golden. Cool completely in pan on a wire rack.

Option: Cherry-Oatmeal Bars: Substitute dried cherries for the dried cranberries.

Nutrition Facts (per bar): 210 calories, 5 grams fat, 3 grams saturated fat, 10 mg cholesterol, 125 milligrams sodium, 35 grams carbs, 3 grams fiber, 20 grams sugar, 4 grams protein
 

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Super Food Peanut Butter Chip Bars

This bar recipe is quick and easy to make. Plus they are perfectly delicious and they deliver whole grains, healthy fats, and fiber for longer lasting energy! 

 Superfood PB Chip Bars

Superfood PB Chip Bars

Serves 18

Ingredients:
1 cups rolled oats
2 cups quinoa puffs
1.5 cups pistachios
1 cup chopped dates
pinch of sea salt
2/3 cup crunchy natural peanut butter
2/3 cup honey (or agave nectar)
1 cup chocolate chips or chocolate pieces

Directions:
1. In a mixing bowl combine the oats, quinoa puffs, pistachios, dates, and sea salt. Stir to combine. 

2. On the stove-top in a small sauce pan combine the peanut butter and honey and stir over medium heat until the mixture is combined and melted. 

3. Stir the peanut butter honey sauce into the oats/nuts mixture. Then stir in the chocolate chips.

4. Prepare a 9" x 13" pan with non-stick cooking spray. Press the mixture into the pan and spread evenly. Then refrigerate for at least 1 hour to firm up the bars and then slice!