Home made Energy Bars

Energy food, Energy Bars for Runners

Home Made Energy Bars

My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit. Keep the size of the ingredients about equal to a cranberry or raisin when chopping.

Ingredients

    1 C rolled oats
    1 ½ C almonds, chopped semi-fine
    1 ½ C dried cranberries
    ½ C nonfat dried milk
    ½ C ground flax seeds
    2 tsp butter
    1 C organic agave or maple syrup/honey –  or a combo
    1 1/2 C peanut butter

Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until needed. No baking is required.


The recipe above costs a fraction of what it costs to buy individual store bars and produces about 30! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be pretty high. That’s what you want in an energy bar – lots of instant energy (fruit and other natural sugars), along with fats, and protein for a full complement of nutrients.

<script>

(function(i,s,o,g,r,a,m){i[‘GoogleAnalyticsObject’]=r;i[r]=i[r]||function(){

(i[r].q=i[r].q||[]).push(arguments)},i[r].l=1*new Date();a=s.createElement(o),

m=s.getElementsByTagName(o)[0];a.async=1;a.src=g;m.parentNode.insertBefore(a,m)

})(window,document,’script’,’//www.google-analytics.com/analytics.js’,’ga’);

ga(‘create’, ‘UA-60099027-1’, ‘auto’);

ga(‘send’, ‘pageview’);

</script>

5 Reasons Why Swiss Chard is Good for You

Swiss chard is not only vitamin-rich, it’s one of the prettiest vegetables in the garden.

Swiss-chard-go-wow-living

With stems ranging from red, to gold, to deep purple, this leafy green is a treat to eat.

Here are 5 reasons to incorporate this powerful food into your diet starting today.

1. Chard is loaded with phytonutrients that work to protect your body’s antioxidant stores, helping to fight cancer and maintain eye health, decreasing your risk of cataracts.

2. Vitamin C is this vegetable’s middle name. Just two small handfuls of chard supply over a third of your daily dose of vitamin C.

3. Chard’s high levels of Magnesium and vitamin K help protect you from osteoporosis. A veggie this green impacts everything, even your bones!

4. Chard is fiber-rich. A dose of fiber goes a long way toward decreasing your cholesterol levels and reducing your risk for heart disease.

5. Chard is full of vitamin E, which decreases your risk of developing coronary artery disease and other heart problems.

What’s your favorite Swiss chard recipe? Here’s one that I absolutely love and can’t wait to share with you!

Chard Frittata

  • Serves 4 – 8 people
  • 8 eggs, beaten @ 7g protein per egg
  • 21 cups of raw chopped chard (stems and leaves OK) @7g carbohydrate per cup of chard*
  • 1-2 cups of chopped onion @ 15g carbohydrate per 1 cup of onion
  • Garlic, chopped, (to taste)
  • 2 TBSP Olive or Coconut Oil
  • 8 sticks of string cheese @ 7g protein per stick
  • 6 oz goat cheese @ 4g protein and 2g carbohydrate per oz
  • 4 oz grated parmesan cheese @ 10g protein per oz

Directions

Add oil to a large cast iron or heavy metal skillet. Sauté onions and garlic over medium heat for 1 minute. Add chard stems and cook another 1 – 2 minutes. Add remaining chard leaves and cook until leaves turn bright green. Season lightly with salt, pepper, herbs of your choice, and a bit of Tabasco Sauce. Stir all together and mix well.

Turn stove heat to low. Pour beaten eggs over mixture to cover evenly. Do not stir. Let the eggs permeate the spaces between chopped chard and onions. Turn off heat.

Arrange 8 sticks of string cheese in a star pattern on the top of the frittata. Pinch segments of goat cheese and place in-between string cheese to make a decorative look on the top of the pan. Lightly sprinkle parmesan over top of everything.

Turn on the broiler and, when broiler is HOT put pan under the flame and brown the top of the frittata. I like mine to get nice and almost burnt. The heat from the broiler should finish cooking the eggs. If they are not solid already place the pan in the hot oven (broiler turned off and door closed) and let the egg mixture finish cooking.

Enjoy hot or cold. Cut into 4 – 8 pieces.

Breakdown of Protein and Carbs

Ingredients

Grams of Protein

Grams of Carbohydrate

8 eggs

56

N/A

21 cup chard

Some

147

1 cup raw onion

Some

15

Garlic

N/A

N/A

Olive Oil

N/A

N/A

8 pcs string cheese

56

N/A

6 oz goat cheese

24

12

4 oz dry parmesan cheese

40

N/A

 

Total Protein 176

Total Grams of Carb 174

 Substitute frozen spinach to save chopping. [Reference: http://nutritiondata.self.com/].

Home Made Energy Bars

Energy food, Energy Bars for Runners

Home Made Energy Bars For Runners

Want an alternative to those expensive sports/energy bars that you buy in the specialty running stores? This recipe for home made energy bars is delicious and easy to make.

Save money, be natural, and get the nutrients you need to perform well in sports.

My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit.

    Ingredients
    1 C rolled oats
    1 1/2 C almonds, chopped semi-fine
    1 1/2 C dried cranberries
    1/2 C nonfat dried milk
    1/2 C ground flax seeds
    2 tsp butter
    1 C molasses/honey – either one or a combo
    1 1/4 C peanut butter

Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until needed. No baking is required.

The recipe above costs maybe $5 to make and produces about 30 bars! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be pretty high. That’s what you want in an energy bar – lots of instant energy (fruit and sugars), along with fats, and protein for a full complement of nutrients.

Stephanie Atwood is a long distance running coach who coaches The WOW Team, a women’s running and walking club in the Bay Area. Atwood is certified as a personal trainer and consults on sports nutrition. Ms. Atwood is also a Master’s Runner and runs or walks almost every day. When we’re moving, we’re getting fit. It doesn’t matter how old we are or how fast we’re moving!”

Ms. Atwood is author of the weekly fitness E-zine The Weekly Pep Talk (TWPT) and hosts http://goWOWTeam.com

Spicy Black Bean Burgers

Spicy Black Bean Burgers

These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa.

INGREDIENTS
1/2 cup flour

1 small onion, diced

2 cloves garlic, minced

1/2 tsp dried oregano

1 small hot or jalapeno pepper, minced

1 tbsp olive oil

1/2 medium red pepper, diced

2 cups cooked or canned black beans, mashed

1/2 cup corn niblets

1/4 cup bread crumbs

1/4 tsp cumin

1/2 tsp salt

2 tsp chili powder

2 tbsp parsley, minced (optional)

DIRECTIONS
1. On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.

2. In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.

3. Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.

Makes 6 patties.

Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan. net) Arsenal Pulp Press.

Nutritional Info
Amount Per Serving:
Calories: 189.9
Total Fat: 3.5g
Total Carbs: 32.6g
Dietary Fiber: 6.7mg
Protein: 8.1g See Full Information