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No Meat Athlete Inspired Breakfast Bars

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I landed on the No Meat Athlete website the other day and noticed the side bar with their most popular posts. Number one post is The Perfect Smoothie Formula and number two is The Ultimate Energy Bar Formula. Interesting, I have never seen a recipe called a formula, so I clicked to check it out. I actually love this idea of a formula rather than a recipe because it gives you so many different options. Almost every recipe I pick up, my instinct is to analyze what ingredients I can change out or add to the recipe. I guess it’s from years of kitchen experiments after following recipes to the letter when I first started cooking and baking.

I loved customizing this recipe using their formula with all of the great options. I did make a change from one of the base ingredients in the formula by using 1.5 cups of cooked millet instead of 1.5 cups of oats. I didn’t have any gluten free oats on hand and wanted to use up some cooked millet.

Check out these beauties, which would be lovely with some tea. I am planning to enjoy a breakfast bar tomorrow morning with a green smoothie to give me energy all morning until lunch time! Can’t wait.

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When making bars, I always prefer to wrap them up individually and toss in the fridge or freezer. That way, I don’t need to eat before they get stale. These bars are vegan, gluten free, and dairy free. They are quite filling with their fiber rich secret ingredient of beans, hehe.

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Ingredients:

1.5 cups cooked adzuki beans

1/4 cup ground flaxseed mixed with 1/4 cup water

1/4 cup agave syrup

1/4 cup mashed ripe banana (about a half banana)

1 teaspoon ground cinnamon

1/4 teaspoon sea salt

(First set of ingredients will be combined in food processor until smooth then add remaining ingredients and pulse)

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1.5 cups cooked millet (I used millet instead of oats from the base formula)

1/2 cup buckwheat

1/2 cup gluten free all purpose baking flour (I used Bob’s Red Mill)

1/4 cup water (if needed)

1 cup mini semi-sweet chocolate chips (I used Enjoy Life mini chips – allergen free)

Method:

1. Preheat oven to 350.

2. Grease bottom and sides of 9 x 13 inch baking pan with coconut oil.

3. In a food processor, add beans, ground flaxseed and water, agave syrup, banana, cinnamon, and sea salt. Run food processor until ingredients are blended and smooth.

4. Add the millet, buckwheat, and flour then pulse until just mixed in. You don’t want to puree the batter from this point on.

5. Add 1/4 cup water if batter seems a bit too thick.

6. Fold in mini chocolate chips.

7. Spread batter evenly in prepared pan.

8. Bake until edges begin to pull away from sides of pan and a knife inserted in center comes out with just a few moist crumbs attached, 30 minutes. Check after 20 minutes.

9. Let cool completely in pan.

10. Cut into 8 or 12 bars.

11. Enjoy!!

These are great to individually wrap and throw in the freezer.

For the original formula along with suggested formula options, check out No Meat Athletes website. I know I’ll be back for more great tips!

Pumpkin Chocolate Chip Bars

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If you are looking for a pumpkin treat to share for the holidays or to keep for yourself, this one is a keeper. I make these for my husband all of the time then I individually wrap and freeze them so he can grab for a snack on the go or enjoy after dinner. Whole wheat flour, ground flaxseed, and canned pumpkin offer a healthier nutritional profile than typical bars. I use half cup oil and half cup of applesauce to ensure the bars are moist but contain less fat without compromising flavor.

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Dry Ingredients:

2 cups whole-wheat flour (regular or whole wheat pastry flour)

1 T. pumpkin-pie spice

1 tsp. baking soda

1/2 tsp. sea salt

2 T. ground flaxseed

Wet Ingredients:

1/2 cup organic coconut (or canola) oil

1/2 cup unsweetened applesauce

3/4 cup sugar (organic cane sugar, sucanat, or turbinado)

1 large organic egg

2 tsp. vanilla extract

1 cup canned pumpkin puree

1 cup mini semi-sweet chocolate chips

Method:

1. Preheat oven to 350.

2. Grease 9 x 13 inch baking pan with coconut oil.

3. In a medium bowl, whisk together flour, pie spice, baking soda, salt, and ground flaxseed; set aside.

4. In a separate bowl, mix together oil, applesauce, and sugar until smooth.

5. Beat in egg and vanilla until combined.

6. Beat in pumpkin puree.

7. Fold into dry ingredients until just combined.

8. Fold in chocolate chips.

9. Spread batter evenly in prepared pan.

10. Bake until edges begin to pull away from sides of pan and a toothpick inserted in center comes out with just a few moist crumbs attached, 35 – 40 minutes.

11. Let cool completely in pan.

12. Cut into 12 or 16 squares.

These are great to individually wrap and throw in the freezer.

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Hemp Seed Pesto (Dairy Free)

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I was craving salad for dinner tonight but wanted to add some oomph to it without adding meat. I started by hard-boiling some eggs. I noticed my basil plant was looking rather full out on the patio, so I took my scissors to it with pesto in mind, hehe.

This recipe is based from a great website called www.choosingraw.com. This is a great clean eating recipe made from all fresh, whole foods. Hemp seeds are used instead of traditional pine nuts or walnuts for this recipe. I love hemp seeds as they are a good source of healthy Omega-3s fats, high in protein, and high in: Iron (20%), Thiamin (20%), Phosphorus (45%), Magnesium (45%), Zinc (20%), and Manganese (110%). Hemp seeds are also a good source of: Riboflavin (6%), Vitamin B6 (8%), Folate (8%), and contain 3 grams of fiber in a 3 Tablespoon serving.

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Hemp Seed Pesto

Ingredients:

1 cup shelled hemp seeds (Manitoba Harvest is my preferred brand)

1.5 –2 cups fresh basil leaves, measure out by firmly packing into measuring cup

1 garlic clove

2 T. olive oil

2/3 cup water

sea salt and black pepper, to taste

Method:

1. Raid your basil plant and collect as many leaves as possible. Shoot for 1.5 to 2 cups. You can also use store bought. Rinse well.

2. Add hemp seeds to food processor and pulse for about a minute, until the seeds are ground up.

3. Add basil leaves, garlic clove, olive oil and pulse in food processor to combine.

4. Add water to make a creamy consistency.

5. Serve over fresh salad immediately or store in fridge.

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Cool Off With Red Raspberry Fizz

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Berries are in season mid-summer and a great way to enjoy them is in a cool drink. I picked up some fresh Driscoll’s berries at Publix and was inspired to create a mocktail, perfect on a hot day. I specifically seek out Driscoll’s berries if local are not available. They use high quality practices to grow delicious berries and none of their berries are GMO (genetically modified) or irradiated. That gives me peace of mind Smile

Raspberries are low in sugar, high in fiber, and a good source of Vitamin C. They also contain a ton of antioxidants which fight free radicals in our bodies and help lower inflammation.

To make this drink, pour 8 ounces of club soda (pure carbonated water) into a glass. Add ice if you like. Grab a handful of fresh mint leaves and fresh red raspberries. Wash thoroughly, then toss into glass. Find a cozy spot outdoors and enjoy!

This fun drink is delicious and low in calories and sugar. The mint and raspberries are a lovely cooling combination.

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Ingredients:

8 oz club soda (pure carbonated water)

small handful of fresh mint leaves

small handful of fresh red raspberries

Method:

1. Pour club soda and ice (optional) into a glass.

2. Wash mint leaves and raspberries thoroughly.

3. Toss mint and raspberries into glass.

4. Sit back and enjoy!

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Pumpkin Seed Butter

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Pumpkin seeds are incredibly delicious and a wonderful alternative to those who are sensitive to almonds, peanuts, walnuts, cashews. Seeds are often tolerated by those who are allergic to nuts. You can buy pumpkin seeds at bulk bins in Whole Foods and other natural food stores. I often find mine at Publix Greenwise or Whole Foods. Some grocery stores carry them as well. If you love nut butters for their smooth, creamy, and spreadable textures, then you’ll love this nut free alternative. Click here to learn about the health benefits of pumpkin seeds.

Skip the coffee, have this nutrient rich and delicious plate of food instead. Pumpkin seed butter with carrots and celery for a yummy afternoon snack!

 

Start with 1.5 cups of raw pumpkin seeds. If you bought roasted seeds, skip steps for roasting.

Preheat oven to 375. Spread seeds onto baking sheet. Bake for 7-10 minutes. Set your timer for 7 minutes and check to make sure seeds aren’t burning. Roast for additional 3 minutes if needed. Seeds will go from flat to round.

Let cool for about 10 minutes then put into your food processor.

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Process on High for about a minute, until seeds are finely chopped.

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Next, add 1.5 Tablespoons First Cold-Pressed Olive Oil and continue to process. Seeds will start to bead up. Stop processor and scrape down sides.

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Pumpkin seed butter is beginning to form now. At this point, you are getting very close, keep on going!

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Destination smooth! Now you’ve got your smooth and creamy pumpkin seed butter! The whole process in under 30 minutes.

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Oh Yum! Remember to taste before giving to others Smile

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Save for snacks to bring to work, place in Pyrex containers for easy travel. Store in fridge.

Goes great with carrots, celery, apple and pear slices, millet toast, or a piece of dark chocolate!

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Pumpkin Seed Butter Recipe

Ingredients:

1.5 cups raw pumpkin seeds

1.5 Tablespoons first cold-pressed olive oil

Method:

1. Preheat oven to 375.

2. Measure out 1.5 cups pumpkin seeds and spread even layer onto cookie sheet.

3. Roast pumpkin seeds for 7-10 minutes. Check after 7 minutes, they may be done depending on how hot your oven runs.

4. Remove pumpkin seeds from oven, set aside for 10 minutes to cool slightly.

5. Pour pumpkin seeds into food processor, 4-10 cup size.

6. Process pumpkin seeds on High for 1 minute, until finely chopped.

7. Add olive oil and process on High for 3 minutes, stopping every minute to scrape down sides of food processor.

8. Pumpkin seed butter will start to thicken and form chunks, keep going at this point!

9. Process in shorter intervals and keep going until pumpkin seed butter gets smooth, no chunks remaining.

10. Place into glass container, cover, and store in fridge.

Enjoy!

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