Ingredients:
-1/3 cup chopped cashews
-1/2 cup chopped almonds
-1 cup honey
-1 ½ cups rolled oats
-1/2 cup wheat germ
-1/2 cup dried cranberries
-1/2 cup chopped dried apples
-1/2 cup chopped dried dates
-1/2 cup dried goji berries
1. Warm honey in microwave to the consistency of a thin syrup.
2. Place all the ingredients except honey and goji berries in the bowl of a food processor. Give it a few pulses and then blend while drizzling in honey until mixture binds.
3. Press into a baking dish of whatever dimensions you prefer (the larger the dish, the thinner the bars/the more bars) and spread goji berries on top (you can mix them in at the food processor stage, but they’re much prettier this way). Cover with parchment paper and press down for an even top.
4. Place in freezer for a minimum of thirty minutes. Uncover and cut into squares.
NOTE: I’ve found the best way to store these is wrapped in plastic wrap and then kept frozen. Since I usually take them on the go, they’re softened up by the time I want to eat one.
FRUIT BRAN MUFFINS
-4 ripe bananas
-1 apple (remove core, but keep skin on)
-2 egg whites
-3/4 cup raisins
-1 tsp salt
-1 tsp baking powder
-1 tsp baking soda
-2/3 cup oat bran
-2/3 cup whole wheat flour
-3/4 cup All Bran cereal
1. Preheat oven to 400F
2. Puree bananas and apple in a food processor. Then add egg whites.
3. Add raisins and process with several pulses until raisins are partially chopped.
4. Add remaining ingredients and process until incorporated.
5. Divide among muffin cups and bake for 23 minutes.
-1 apple (remove core, but keep skin on)
-2 egg whites
-3/4 cup raisins
-1 tsp salt
-1 tsp baking powder
-1 tsp baking soda
-2/3 cup oat bran
-2/3 cup whole wheat flour
-3/4 cup All Bran cereal
1. Preheat oven to 400F
2. Puree bananas and apple in a food processor. Then add egg whites.
3. Add raisins and process with several pulses until raisins are partially chopped.
4. Add remaining ingredients and process until incorporated.
5. Divide among muffin cups and bake for 23 minutes.
GRANOLA
Ingredients:
-2 cups old-fashioned oats
-1/2 cup wheat germ
-1/4 tsp salt
-2 T brown sugar
-1/4 cup honey
-2 T vanilla bean paste (or vanilla extract if paste not available)
-3 T vegetable oil
-1 T water
-2 T cinnamon
-1/3 cup slivered almonds
-1/2 cup chopped dried apples
-1/4 cup dried cranberries
-1/4 cup dried dates
(Feel free to use whatever fruit and nuts you prefer, just try to keep to similar proportions)
1. Preheat oven to 275F.
2. Mix dry ingredients in a large bowl, excluding fruit.
3. Bring wet ingredients to simmer over low heat. Drizzle over oat mixture and stir to combine (hands are best!).
4. Pour mixture onto large jelly roll pan (or a baking sheet if no jelly roll pan is available). Work into clumps with hands. Bake for 30 minutes.
5. Mix in dried fruit and continue to bake for 15 minutes or until golden brown.
-2 cups old-fashioned oats
-1/2 cup wheat germ
-1/4 tsp salt
-2 T brown sugar
-1/4 cup honey
-2 T vanilla bean paste (or vanilla extract if paste not available)
-3 T vegetable oil
-1 T water
-2 T cinnamon
-1/3 cup slivered almonds
-1/2 cup chopped dried apples
-1/4 cup dried cranberries
-1/4 cup dried dates
(Feel free to use whatever fruit and nuts you prefer, just try to keep to similar proportions)
1. Preheat oven to 275F.
2. Mix dry ingredients in a large bowl, excluding fruit.
3. Bring wet ingredients to simmer over low heat. Drizzle over oat mixture and stir to combine (hands are best!).
4. Pour mixture onto large jelly roll pan (or a baking sheet if no jelly roll pan is available). Work into clumps with hands. Bake for 30 minutes.
5. Mix in dried fruit and continue to bake for 15 minutes or until golden brown.
MOROCCAN ENERGY BALLS
Ingredients:
-2 cups dried pitted dates
-1/2 dark raisins
-1/2 cup golden raisins
-1/2 cup chopped walnuts
-1 T apple juice
Blend ingredients in a food processor until sticky. Shape into balls and refrigerate.
-2 cups dried pitted dates
-1/2 dark raisins
-1/2 cup golden raisins
-1/2 cup chopped walnuts
-1 T apple juice
Blend ingredients in a food processor until sticky. Shape into balls and refrigerate.
IN A PINCH
When you don't have enough time for these recipes, but need some tasty and healthy, here are a few ideas for a quick bite. Unsurprisingly, most involve nut butters and apples, a classic snacking combo!
-Remove the core from an apple. Replace it with approximately one tablespoon of granola mixed with one tablespoon almond butter.
-Cut up an apple into thin slices and put in a bowl. Sprinkle with cinnamon, cover with plastic wrap and nuke for about a minute and a half. (be careful removing from microwave as steam will come out of plastic wrap)
-½ cup almond butter mixed with ½ cup lowfat vanilla yogurt makes a great dip for apples
-And a great idea from our marathoner, Cristina, is to mix sweet potato puree with peanut butter as a replacement for those corn-syrup-y gels runners tend to slurp down.
-Remove the core from an apple. Replace it with approximately one tablespoon of granola mixed with one tablespoon almond butter.
-Cut up an apple into thin slices and put in a bowl. Sprinkle with cinnamon, cover with plastic wrap and nuke for about a minute and a half. (be careful removing from microwave as steam will come out of plastic wrap)
-½ cup almond butter mixed with ½ cup lowfat vanilla yogurt makes a great dip for apples
-And a great idea from our marathoner, Cristina, is to mix sweet potato puree with peanut butter as a replacement for those corn-syrup-y gels runners tend to slurp down.
TRAIL MIX CHEAT SHEET
Trail mix is an easy snack to make and tailor to your nutritional needs. Certain fruits, nuts and seeds perform different functions for your body, but it’s hard to keep them all straight. Use this cheat sheet to make the most optimal snack for you.
AMINO ACIDS are the body’s “building blocks,” making up its proteins. Cells depend on them for growth, repair and maintenance. Excellent for post-workout recovery.
Good sources:
Goji berries
Mangoes
Macadamia Nuts
ANTIOXIDANTS is the term used to name all the good vitamins, minerals, carotenoids and polyphenols that protect the body from harmful free radicals and fight cancer.
Good sources:
Apples
Chia seeds
Goji berries
Mulberries
Strawberries
Walnuts
ARGININE is a specific amino acid that stimulates the release of the most important anti-aging hormone in the body, as well as the other functions all amino acids perform.
Good source:
Macadamia nuts
BORON is a mineral required to convert Vitamin D to its most active form. It also promotes better bone health
Good Sources:
Currants
Raisins
CALCIUM helps to prevent bone breakdown and loss, a loss which increases the risk of osteoporosis over time.
Good sources:
Almonds
Chia seeds
Mulberries
Raisins
Sesame seeds
FIBER helps food move smoothly through the digestive system, promoting regularity, relieving constipation, aiding in weight loss and reducing the risk of diabetes and coronary heart disease.
Good sources:
Almonds
Apples
Bananas
Blueberries
Cherries
Macadamia Nuts
Mulberries
Pistachios
Raspberries
Sesame seeds
Sunflower seeds
ELLAGIC ACID is a polyphenol antioxidant and a phytochemical that has been shown to prevent cell damage.
Good sources:
Blueberries
Raspberries
Pecans
FLAVONOIDS are polyphenolic compounds found in fruits and vegetables that have been reported to have antiviral, anti-allergic, anti-platelet, anti-inflammatory, anti-tumor and antioxidant activities
Good sources:
Apples
Goldenberries
Raspberries
Strawberries
IRON is stored in red blood cells and hoarded by the body, yet it is the most common nutrient deficiency in the United States. Likely, because it is caused by a diet high in sugar and fat. Iron deficiency is manifested in feelings of cold and being tired, as well as an impaired ability to focus and concentrate. Excellent for a pre-workout mix.
Good sources:
Almonds
Chia seeds
Mulberries
Raisins
Pumpkin seeds
Sesame seeds
Sunflower seeds
MAGNESIUM aids in the contraction and relaxation of muscles, as well as the production and transport of energy and the production of protein. Excellent for pre-workout mixes.
Good sources:
Almonds
Brazil nuts
Cashew nuts
Flax seeds
Pumpkin seeds
Strawberries
Sesame seeds
Sunflower seeds
OMEGA-3 FATTY ACIDS are essential to human health but cannot be produced by the body. They play a crucial role in brain function and normal growth and development.
Good sources:
Chia seeds
Flax seeds
Mangoes
Pumpkin seeds
Strawberries
Walnuts
PROANTHOCYANIDINS are a class of flavonoids that are credited with preventing bladder infections.
Good source:
Cranberries
PHYTONUTRIENTS are a class of very potent antioxidants that enhance immune system response, fighting off cancer cells and enhancing overall health.
Good sources:
Cranberries
Raspberries
Strawberries
PHYTOSTEROLS reduce cholesterol absorption in the intenstines, thereby lowering cholesterol.
Good source:
Pistachio
POTASSIUM plays a role in balancing the body’s pH as well as maintaining a normal water balance in the body and normal muscle growth. For that reason, athletes especially need potassium because it is lost from muscles during exercise, as well as sweated out. Low potassium can cause muscle cramping and cardiovascular irregularities.
Good sources:
Almonds
Bananas
Blueberries
Cherries
Chia seeds
Macadamia nuts
Mangoes
Pistachios
Pumpkin seeds
Raisins
Raspberries
Strawberries
Sunflower seeds
PROTEIN is a necessary component of a person's diet, but harder to find in non-animal sources.
Good sources:
Almonds
Brazil nuts
Cashews
Macadamias
Pecans
Goldenberries
Mulberry
Flax
Sunflower seeds
THIAMINE is a water-soluble vitamin which helps the body release energy from carbohydrates during metabolism. Excellent for post-workout recovery.
Good source:
Brazil nuts
VITAMIN A is essential for night vision and it improves the immune system’s effectiveness.
Good sources:
Goldenberries
Mangoes
VITAMIN B6 helps maintain the health of the lymphoid organs that make white blood cells. A deficiency can decrease antibody production and suppress immune response. It also helps to maintain a normal level of blood glucose. Excellent for post-workout recovery.
Good sources:
Mangoes
Pistachios
Raisins
Raspberries
Strawberries
Sunflower seeds
VITAMIN C is essential in the formation of red blood cells, antibodies and a healthy circulatory system.
Good sources:
Bananas
Blueberries
Cherries
Cranberries
Goldenberries
Mangoes
Mulberries
VITAMIN D is essential for the absorption of minerals in food.
Good source:
Goldenberries
VITAMIN E is an antioxidant involved in immune function. It also acts as an anti-inflammatory.
Good sources:
Almonds
Blueberries
Mangoes
Pecans
Sunflower seeds
Walnuts
VITAMIN K is involved in the process of blood clotting.
Good sources:
Cranberries
Mangoes
ZINC plays a role in cell division and growth, as well as wound healing and the break down of carbohydrates. It is necessary for the body’s immune system to work properly. Excellent for post-workout recovery.
Good sources:
Chia seeds.
Pumpkin seeds
Sesame seeds
Sunflower seeds
AMINO ACIDS are the body’s “building blocks,” making up its proteins. Cells depend on them for growth, repair and maintenance. Excellent for post-workout recovery.
Good sources:
Goji berries
Mangoes
Macadamia Nuts
ANTIOXIDANTS is the term used to name all the good vitamins, minerals, carotenoids and polyphenols that protect the body from harmful free radicals and fight cancer.
Good sources:
Apples
Chia seeds
Goji berries
Mulberries
Strawberries
Walnuts
ARGININE is a specific amino acid that stimulates the release of the most important anti-aging hormone in the body, as well as the other functions all amino acids perform.
Good source:
Macadamia nuts
BORON is a mineral required to convert Vitamin D to its most active form. It also promotes better bone health
Good Sources:
Currants
Raisins
CALCIUM helps to prevent bone breakdown and loss, a loss which increases the risk of osteoporosis over time.
Good sources:
Almonds
Chia seeds
Mulberries
Raisins
Sesame seeds
FIBER helps food move smoothly through the digestive system, promoting regularity, relieving constipation, aiding in weight loss and reducing the risk of diabetes and coronary heart disease.
Good sources:
Almonds
Apples
Bananas
Blueberries
Cherries
Macadamia Nuts
Mulberries
Pistachios
Raspberries
Sesame seeds
Sunflower seeds
ELLAGIC ACID is a polyphenol antioxidant and a phytochemical that has been shown to prevent cell damage.
Good sources:
Blueberries
Raspberries
Pecans
FLAVONOIDS are polyphenolic compounds found in fruits and vegetables that have been reported to have antiviral, anti-allergic, anti-platelet, anti-inflammatory, anti-tumor and antioxidant activities
Good sources:
Apples
Goldenberries
Raspberries
Strawberries
IRON is stored in red blood cells and hoarded by the body, yet it is the most common nutrient deficiency in the United States. Likely, because it is caused by a diet high in sugar and fat. Iron deficiency is manifested in feelings of cold and being tired, as well as an impaired ability to focus and concentrate. Excellent for a pre-workout mix.
Good sources:
Almonds
Chia seeds
Mulberries
Raisins
Pumpkin seeds
Sesame seeds
Sunflower seeds
MAGNESIUM aids in the contraction and relaxation of muscles, as well as the production and transport of energy and the production of protein. Excellent for pre-workout mixes.
Good sources:
Almonds
Brazil nuts
Cashew nuts
Flax seeds
Pumpkin seeds
Strawberries
Sesame seeds
Sunflower seeds
OMEGA-3 FATTY ACIDS are essential to human health but cannot be produced by the body. They play a crucial role in brain function and normal growth and development.
Good sources:
Chia seeds
Flax seeds
Mangoes
Pumpkin seeds
Strawberries
Walnuts
PROANTHOCYANIDINS are a class of flavonoids that are credited with preventing bladder infections.
Good source:
Cranberries
PHYTONUTRIENTS are a class of very potent antioxidants that enhance immune system response, fighting off cancer cells and enhancing overall health.
Good sources:
Cranberries
Raspberries
Strawberries
PHYTOSTEROLS reduce cholesterol absorption in the intenstines, thereby lowering cholesterol.
Good source:
Pistachio
POTASSIUM plays a role in balancing the body’s pH as well as maintaining a normal water balance in the body and normal muscle growth. For that reason, athletes especially need potassium because it is lost from muscles during exercise, as well as sweated out. Low potassium can cause muscle cramping and cardiovascular irregularities.
Good sources:
Almonds
Bananas
Blueberries
Cherries
Chia seeds
Macadamia nuts
Mangoes
Pistachios
Pumpkin seeds
Raisins
Raspberries
Strawberries
Sunflower seeds
PROTEIN is a necessary component of a person's diet, but harder to find in non-animal sources.
Good sources:
Almonds
Brazil nuts
Cashews
Macadamias
Pecans
Goldenberries
Mulberry
Flax
Sunflower seeds
THIAMINE is a water-soluble vitamin which helps the body release energy from carbohydrates during metabolism. Excellent for post-workout recovery.
Good source:
Brazil nuts
VITAMIN A is essential for night vision and it improves the immune system’s effectiveness.
Good sources:
Goldenberries
Mangoes
VITAMIN B6 helps maintain the health of the lymphoid organs that make white blood cells. A deficiency can decrease antibody production and suppress immune response. It also helps to maintain a normal level of blood glucose. Excellent for post-workout recovery.
Good sources:
Mangoes
Pistachios
Raisins
Raspberries
Strawberries
Sunflower seeds
VITAMIN C is essential in the formation of red blood cells, antibodies and a healthy circulatory system.
Good sources:
Bananas
Blueberries
Cherries
Cranberries
Goldenberries
Mangoes
Mulberries
VITAMIN D is essential for the absorption of minerals in food.
Good source:
Goldenberries
VITAMIN E is an antioxidant involved in immune function. It also acts as an anti-inflammatory.
Good sources:
Almonds
Blueberries
Mangoes
Pecans
Sunflower seeds
Walnuts
VITAMIN K is involved in the process of blood clotting.
Good sources:
Cranberries
Mangoes
ZINC plays a role in cell division and growth, as well as wound healing and the break down of carbohydrates. It is necessary for the body’s immune system to work properly. Excellent for post-workout recovery.
Good sources:
Chia seeds.
Pumpkin seeds
Sesame seeds
Sunflower seeds
Subscribe to:
Posts (Atom)
