Snacks, Energy Bars, Etc

Chocolate Quinoa Bars (recipe thanks to Paula, an awesome client!)

Ingredients and Prep:

Cook 1/2 cups dry quinoa (with 3 cups water) – let cool
2 cups flour (gluten free, almond meal…whatever you prefer)
1 cup light brown sugar
2 cups milk (almond milk or coconut milk ideally)
2 eggs
2 tsp vanilla (more or less to taste)
2 big bars of dark chocolate chopped (lindt or godiva etc work fine, ideally using at least 70% cacao and it will still taste good!)
cinnamon to taste – 1 TSBP or more

mix quinoa, cinnamon, flour, brown sugar together
mix eggs, milk, vanilla together

stir in wet ingredients into quinoa mixture. Fold in chopped chocolate.

pour in a large pan (these bars can be as think or thin as you want…choose the pan accordingly)

bake at 350 for about 25 minutes. Thicker take longer but you can tell when they are done because it doesn’t look wet anymore.
Enjoy!!

Make Your Own Endurance Gel: (courtesy of Mark Sisson):  not delicious per say but works!

  1. Slightly heat some coconut water on the stove. Don’t let it get anywhere near simmering. Just let it get warm enough to melt the next three ingredients easily.
  2. Add a few dashes of sea salt, preferably one with high mineral content. Sea salt provides sodium, an important electrolyte, plus trace minerals. You’re going to be burning through a lot of it during the race.
  3. Add honey, preferably raw and from a local farm (remember, many store bought honey isn’t actually honey anymore).
  4. Add blackstrap molasses. Blackstrap molasses comes after the third boiling of sugar cane. It contains less sugar than either white sugar, brown sugar, regular molasses, or dark molasses, but far more minerals and electrolytes. See, sugar cane is a plant with roots that stretch deep into the soil to extract nutrients (some research suggests sugar cane roots may go down as far as six meters). Very few of those nutrients make it into white or brown sugar, and regular and dark molasses contain some, but it’s blackstrap molasses which gets the bulk of the minerals. So, when you add just a couple tablespoons of blackstrap molasses to your energy drink, you’re getting more than twice the potassium than a banana, more calcium than a cup of raw spinach, and almost 100 mg of magnesium.
  5. Mix it all together until everything melts and it’s a dark brown murky viscous fluid. I didn’t include specific amounts, but start with a couple tablespoons of each sweetener and the juice from one coconut (or one carton of coconut water). You’ll be cruising for the first bit of the race, thanks to your effective pre-race training and fueling, but when you really start dipping into your glycogen stores, having a banana or two and a bottle of high-potency Primal energy drink will prove useful.
 

Superfood Chocolate Balls:  (from Fiddlehead Cuisine)

Ingredients:

1/4 cup raw walnuts
½ cup ground flax or hemp seed (I like 1/2 & 1/2)
1/2 cup cacoa powder

2 tablespoons of spirulina
2 tablespoons coconut oil
3 tablespoons raw honey
a pinch of sea salt

l½ tsp vanilla extract
1 tbs. goji berries (optional but so good)
 
Prep:
 
If planning ahead, soak the walnuts overnight. Rinse and drain.
 
Combine all ingredients in food processor and blend well, until black and extremely sticky. Roll into balls and store in the fridge.
 
 
Easy Energy Balls (from Smashed Peas and Carrots website…”No Bake Energy Bites”):

Ingredients:

  • 1 cup oats
  • 1/2 cup peanut butter (or other nut butter)…we use almond butter when we can afford it
  • 1/3 cup honey
  • 1 cup coconut flakes
  • 1/2 cup ground flaxseed
  • 1/2 cup mini chocolate chips
  • 1 tsp vanilla
  • 2 tablespoons of whey protein powder (not in original recipe but we like to add it for more protein)
“Mix everything above in a medium bowl until thoroughly incorporated.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls and enjoy!  Store in an airtight container and keep refrigerated for up to 1 week.”
 
 
Thrive Apple Cinnamon Energy Bars: (from Brendan Brazier of Vega)
 
Ingredients:
 
  • 1 small apple, cored
  • 1 c dates
  • 1/2 c cooked quinoa
  • 1/4 c almonds
  • 1/4 c flaxseed or flaxseed meal
  • 1/4 c hemp protein (or your favorite protein powder)
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg

Prep:

“In a food processor, process all ingredients until desired texture is reached. If you prefer a uniformly smooth bar, process longer. If you would rather a bar with more crunch and texture, blend for less time.

Remove mixture from processor and either shape into balls or a brick. To roll into balls, simply pinch off a desired amount and roll between your hands. To roll into a brick, which you can cut into bars, places mixture on plastic wrap and flatten, covering with another layer of plastic wrap. Use a rolling pin to roll mixture to the desired thickness, then cut into bars.”

Raw Chocolate-Chia Energy Bars:

Ingredients:

  • 1 ½ cups pitted dates
  • ⅓ cup raw unsweetened cocoa or cacao powder
  • ⅓ cup whole chia seeds
  • ½ tsp. vanilla extract,
  • ¼ tsp. almond extract, optional
  • 1 cup raw slivered almonds or raw shelled pistachios
  • Almond meal/flour for dusting, optional

Prep:

1. Place dates in bowl of food processor; purée until thick paste forms. Add cocoa/cacao powder, chia seeds, and vanilla and almond extracts, if using. Pulse until all ingredients are combined. Add almonds; pulse until nuts are finely chopped and well distributed through date mixture.
2. Spread large sheet of wax paper on work surface, and dust with almond flour, if using. Transfer date mixture to wax paper, and use paper to press mixture into 1/2-inch-thick rectangle. Wrap tightly, and chill overnight.
3. Unwrap block, and cut into 8 or more bars. Dust edges and sides with almond flour, if using, to prevent sticking.

Sunny Robyn’s Sunny Dip (an awesome alternative to Onion Dip):

Ingredients:

  • 1 cup of Sunflower seeds, soaked in water for a couple of hours
  • 1 Tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 cup cold water
  • juice of 1 small lemon
  • salt & pepper to taste
  • optional but a great addition: dehydrated onion and garlic (about 1 tablespoon each or less…go for taste)
  • optional but again great: fresh and chopped or dried parsly and/or scallions
  • optional but great: sprinkle with 1/2-1 tablespoon dulse flakes for added nutrients!

Prep:

  • Put all ingredients except salt & pepper in blender and blend til smooth. Add salt & pepper to taste.

Primal Energy Bar:  (from Mark Sisson)

Ingredients:

  • 1/2 cup slivered almonds
  • 1/2 cup pecans
  • 1/4 unsweetened shredded coconut
  • 1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
  • 1/4 cup coconut oil
  • 1/4 cup almond meal (buy as the meal or simply pulse 1/4 cup almonds in food processor until it makes a coarse meal
  • 1 1/2 tsp pure vanilla extract
  • 1/2 tsp raw honey
  • 1/2 cup unsweetened whey protein powder
  • 1 large egg
  • 1/2 tsp salt
  • 1/2 cup dried cranberries or blueberries
  • 1/4 cup unsweetened shredded coconut to sprinkle on top

Prep:

  1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
  2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
  3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds in microwave or on stove top), and stir until smooth.
  4. Add vanilla extract, honey and sea salt. Mix thoroughly.
  5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
  6. Add whole egg and mix thoroughly.
  7. Fold in blueberries/cranberries.
  8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
  9. Cook in a preheated oven at 325 degrees for 10 minutes.
  10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
  11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
  12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add dark chocolate chips instead of the cranberries/blueberries.  (If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutty Energy Snack (from Mike Greary):

  • ½ cup almond butter
  • ½ cup ground flaxseeds
  • ½ cup tahini
  • ¼ cup protein powder
  • ¼ cup pumpkin seeds
  • ¼ cup maple syrup

Combine all ingredients in a medium size bowl, or you can use a food processor. Roll into balls about the size of a small walnut. Refrigerate.
You may choose to roll the balls in shredded coconut, or add dried fruit to the mix. You can also experiment with your favorite nuts and nut butters for more varieties of these high-powered snacks. Eat these instead of an energy bar. These are great fuel for a workout!

Kale Chips: a yummy and easy way to get kale in…and most kids seem to love them!

  • 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups; see Note)
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  1. Position racks in upper third and center of oven; preheat to 400°F.
  2. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.)
  3. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

Jen’s Energy Snack: (this is from a client of mine)

Ingredients:

1 jar raw almond butter, roasted almond butter, or a natural peanut butter
6 Tablespoons tahini
9 Tablespoons hemp seeds (hulled!)
1/2 cup of wheat germ (I use raw)
9 Tablespoons of dry milk powder (all natural or I use whey protein powder)
1 Cup rolled oats
1/4 cup honey (OR to taste–you may not even want it?!)

There’s still “room” for other dry ingredients in this recipe if you wanted to add something else (it’s “moist” still but not overly so) or if you want to add more of the dry ingredients to spice it up…shredded coconut, a touch of dried fruit, cacao powder etc.

Mix it all up then form into whatever shape you like.
This entire recipe has 212g of protein –so knowing that you can divide and cut it equally to any size you like and just divide the 212 by however many you make. I cut the “dough” in half–then roll it into two logs on way paper. I cut one log into 8 equal “big servings” (just over 13g of protein each) and one log into 16 “smaller servings” (6.65 g of protein each) Even the big ones are totally edible deliciousness.  I just bag the “slices” then throw half of each size in the fridge and half of each in the freezer (so they keep longer while I’m eating my way through the first half.) YUM!

Power Balls:

These “Power Balls” are a great go to snack when your on the run or when you need a quick pick me up!  You can do a bunch of variations on them as well to make them more power packed!

Ingredients:

  • 1 cup of oats – ground up into a coarse meal or flour like consistency
  • 2 cups almond meal
  • 3 tsp baking powder
  • 4 tblsp honey
  • 4 tblsp coconut oil (softened by a little heat for better mixing)
  • 1 cup carrots – cooked until they are soft and mash them like you would mash potatoes
  • 1 cup or so of chopped almonds or chopped pecans

Preparation:

  • Preheat oven to 350 degrees
  • Combine all ingredients and mix well…either by hand or in food processor
  • Mix well to create a dough-like consistency for making balls (it should be moist and a little sticky…if you find it too sticky, you can always add a little more almond meal)
  • Roll into balls…about 20-30
  • Roll the balls into the crushed almonds or pecans to coat them with nuts
  • Lay out on baking sheet  and bake in oven for 25 minutes
  • Be sure to cool for 10-15 minutes before touching (otherwise they are too soft and mushy)
  • Store in fridge and enjoy when you want!!

Green Energy Bars:

  • 2 teaspoons of wheatgrass or spirulina powder
  • 1/4 cup hemp seeds
  • 1 cup raw cashews
  • 1 cup of pitted medjool dates (about 8 large)

Mix the cashews, dates and wheatgrass powder together in a food processor just until a rough dough has formed (allowing some cashews to remain coarsely chopped). Add the hemp seeds and pulse several times until combined.

Place a sheet of saran wrap on a cutting board and spill the dough out on top. Use your hands to press and form into a 1 inch thick rectangle, then cut into 8 pieces.

Wrap and keep in the freezer for long term storage.

Hemp-Chia-Artichoke Hummus (courtesy of Navitas Naturals but adjusted by me)

  • 1 tablespoon of hemp seeds
  • 1 tablespoon of chia seeds
  • 1 15oz can of garbanzo beans
  • 6 oz’s of frozen or jarred artichoke hearts
  • 3 tablespoons of lemon juice
  • 3 tablespoons of olive oil
  • 3/4 teaspoon of cumin powder
  • 1-2 large cloves of garlic, chopped
  • 3 tablespoon’s of tahini
  • 2 tablespoon’s of chopped scallions

Combine all ingredients in a food processor, and puree until smooth. Refrigerate for up to one week. Makes 3 cups.

Guacamole!!!  Our favorite!

  • 3 ripe avocados
  • juice of 1/2 lime
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • many shakes of hot sauce…melinda’s hot sauce, cholula hot sauce work great or use your favorite or 1/8-1/4 tsp cayenne powder (depending on how spicy you like it)
  • 1 tsp salt

Cut the avocados in half, remove the seed and scope out the soft yummy green flesh into a small-medium sized bowl.  Add all the other ingredients and mash away till thoroughly mixed…Enjoy a delicious and healthy dip with fresh chopped veggies!

Cucumber – Yogurt Tzatziki

Ingredients:

  • 3 cups greek yogurt
  • 1 cucumber  (I like to use 2 but depends on how much you like cucs!)
  • 3 tblsp. fresh dill (dried is ok if need be or mint as a variation)
  • Juice of 1 lemon
  • 1 clove of garlic,  minced
  • sea salt and pepper to taste

1. Scoop out seeds from cucumber ( to cut down on wateryness) and coarsely chop

2. Add all ingredients to mixer/blender and mix away!

3.  If too watery, strain through muslin or cheesecloth

4. Sometimes for variation I use 1 cucumber and 1 tomato with seeds removed and fresh mint is great if you want to serve this with lamb!

Apple Pear Sauce

An apple a day truly keeps the Dr. away.  Apples help with weight control, provide insoluble and soluble fiber, and help relieve occasional constipation. The pectin in apples helps to reduce cholesterol.  This is a fresher and tastier applesauce to encourage eating apples.

Ingredients:

  • 2 cups apples:  chopped (I leave the skins on for added fiber if they are organic
  • 2 cups pears : same way as apples
  • 1 tso lemon juice
  •  cinnamon sprinkled to taste
  • optional: 1-4 tsp flaxseed meal sprinkled on top

Prep:

  • Process ingredients in a food processor until desired texture. Refrigerate until ready to serve. Sprinkle with cinnamon and/or flaxseed meal.

List of Snack Options

  • Fruit salad
  • Piece of fruit
  • Handful of nuts
  • Smoked salmon
  • Beef jerky
  • Cold left-over meat with homemade mustard or pesto
  • Olives
  • Naturally fermented dill pickles or sauerkraut
  • Dips: Tapenade, Baba Ghanoush, salsa, guacamole, hummus with fresh veggies
  • Hard boiled eggs
  • Piece of dark chocolate
  • High-quality, organic yogurt
  • Smoothie
  • Fruits with coconut milk
  • Fresh Veggies
  • Fresh Veggies with nut butter
  • Lots of good options!
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2 thoughts on “Snacks, Energy Bars, Etc

  1. HI- like your snack ideas. I am always looking for new healthy snack ideas for my three kids. I will be posted some of mine on my new blog, One Modern Mom. I really want my kids to like the kale chips so I will have to give that a try. As long as I don’t tell them what they are!

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