Chia Peanut Butter Protein Bars

Make your own protein bars with this simple recipe! Each bar has 9 grams of protein, 3 grams of fiber, and 190 calories. Then wrap up the bars in single serving bags or in pieces of foil - they are perfect to take on the go!

chia peanut butter bar

Chia Peanut Butter Protein Bars

Serves 10

Ingredients:
1 1/2 cups chickpeas, drained and rinsed
3 tablespoons coconut milk
30 grams (2 scoops) chocolate Klean Athlete protein powder
1/2 cup creamy peanut butter
1/2 teaspoon sea salt
1/4 cup maple syrup
1/2 cup old fashioned rolled oats
2 tablespoons chia seeds

Directions:

Prepare a 9 x 9 - inch baking dish with non-stick cooking spray or parchment paper.

In a food processor pulse the chickpea and the coconut milk until well combined. Then add the protein powder, peanut butter, sea salt, and maple syrup. The mixture should be thick and sticky.

Transfer the mixture to a mixing bowl and add the oats and chia seeds. Stir until well combined. Add the mixture into the prepared baking dish. Refrigerate at least 4 hours. Cut into 4 bars and serve.

Store bars in a air tight container and refrigerate or even pack in single serving bags or wrap in foil.

Nutrition facts (per bar): 190 calories, 9 grams fat, 2 grams saturated fat, 0 milligrams cholesterol, 140 milligrams sodium, 20 grams carbohydrates, 3 grams fiber, 7 grams sugar, 9 grams protein

Products Worth a Try for Athletes

When it comes to fueling athletes there are products on the shelf that are definitely worth a try to give your body a boost of the energy it needs to fuel and refuel the body. Here are a couple of product picks from our founder and sports dietitian, Molly Morgan for athletes to consider adding to their routines!

Kind Bars - perfect for on the go fruit boost

Kind Bars - perfect for on the go fruit boost

PRESSED BY KIND BARS

These Pressed By KIND bars are a perfect way to boost fruit intake for busy days. Each bar has 2 servings of fruit and there is no added sugar. Pictured here is our founder’s favorite variety - Mango Apple Chia!

What we love is that each of these bars has only about 100 - 110 calories and delivers 3 - 4 grams of fiber; the fiber component is key for athletes to help balance blood sugar levels and provide longer lasting energy. Click here to check out the line-up of Pressed by KIND bars. Note - these are also available for purchase at stores like Target and Wegmans.

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EPIC BARS

Epic bars are a protein-packed snack and great for on the go days. Each bar delivers 7 - 13 grams of protein. Plus they don’t need refrigeration and are perfect to throw in your workout bag or back pack. Visit Epic.com to check out all of the different flavors available! Note - these are also available for purchase at stores like Target and Wegmans.

BEETS

If you are short on time to roast up a batch of beets, instead grab a package of Love Beets. They come in delicious flavors or plain and make a great side dish at meals or event a salad topper. Beets deliver important compounds to boost performance.

For more on the latest in beet and performance research, check out our recent Spotlight on Beets blog post.

Yum! Chickpeas - a perfect on the go snack

Yum! Chickpeas - a perfect on the go snack

CHICKPEAS

Take chickpeas with you! Buy bags of roasted chickpeas for a perfect snack that delivers fiber and protein for longer lasting energy. Plus they deliver important nutrients including: iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. In fact, one serving on roasted chickpeas has 8% of the Daily Value for iron.

Check out these fun ideas to add-in chickpeas from our recent blog post - click here.

KLEAN ATHLETE VITAMIN D

When you can’t routinely be out in the sunlight, adding in vitamin D is important for many reasons: first is that there are very few foods that naturally deliver vitamin D and that vitamin D plays key roles in the body, especially for athletes. Vitamin D can keep your immune system strong and has links to musculoskeletal strength, and physical performance.

To add in vitamin D, we recommend checking with your health care provider first before adding any supplements to your routine. For athletes completing at elite levels or pro levels, always choose a 3rd party certified supplement (like NSF) to ensure that the product is free of banned substances. Fuel2Win is an affiliate with Klean Athlete and you can get a 15% discount. Click here to purchase from Klean Athlete.

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:

Q: My son is really hungry after his evening 1.5 hour swim practice? What is a good snack choice for him?

A: After a practice lasting 1.5 hours, it is definitely key to refuel tired muscles and hydrate. Some keys to refueling includes a mix of water, quality carbs, and some protein!

I would suggest having some items with you so they can snack on the way home, for example: a shelf-stable chocolate milk box (check out Horizon Organic Milk boxes), protein or similar bar (e.g. KIND Snacks Protein Bar), and banana. 

Below are some more reminders and quick snack ideas.

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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