Nutty Bars (gluten free and low sugar)

"Some times you feel like a nut some times you don't.... " This song has been running through my head. I usually feel like a nut. haha I love eating nuts. The funny thing is I used to think I didn't like pecans and now I realize that I do. It is fun to eat different nuts because they all contain different benefits. They are a great source of protein too. The key is to enjoy them but to not go overboard eating them.

I made this mixture of nuts into a bar and was very pleased how they turned out. It is a great combination of flavors. Do you feel like a nut today?

 Ingredients

1 C chopped unsalted cashews
1 C chopped almonds
1 C chopped pecans
1/2 C chopped dark chocolate chips
4 T chia *optional
4 T coconut oil melted
1 T honey
1/2 C chopped dark chocolate chip
1 T coconut oil

Directions    makes about 1 dozen

1. In a medium size bowl pour in cashews, almonds, pecans, chips and chia. Stir until all combined.
2. In a small bowl stir together oil and honey. Stir into the nut mixture until all combined.
3. In a small bowl melt remaining chips and oil in microwave. Stir the oil and nut mixture together. The chips melt a little bit with the warm oil and honey. I liked that.
4. Line a long bread pan with parchment paper. Pour the melted chips on the bottom of the pan spreading evenly. Then pour the nut mixture on top. Spreading it evenly. I used a small metal spatula to flatten the mixture down.
5. Place in fridge to harden. It will take about an hour. Cut into squares and enjoy.
6. Store leftovers in fridge in air tight container. YUM!

Chocolate Chip Peanut Butter Dough Bites (gluten free)

I sometimes get cravings to eat cookie dough. This is a great way to satisfy that craving with out all the calories. You can make them up ahead of time and then you will have them ready when the craving hits. They are also a great high protein snack. Enjoy!


Ingredients


1/3 C natural peanut butter
1/4 C honey
3 T coconut oil
1 tsp vanilla
1 C Old fashioned oatmeal
3/4 C unsweetened shredded coconut
1/3 C chopped up dark chocolate chips
1/3 C chia  ground*optional


Directions  makes 15 bites

1. In a mixing bowl put peanut butter, honey, oil and vanilla. Stir together until all creamy.
1. Add the rest of the ingredients into the bowl. Stir until all combined or use your cleans hands to help all of the ingredients combine together.
2. Roll into balls with your hands. Put on a non stick surface.
3. Then place in the fridge to harden. After they harden put in airtight container and store in fridge or freezer. Enjoy!

Chia Fresca Drink (protein drink)

My daughter thinks it is fun to buy the chia drinks from the store. You know you can make your own and down on the sugar and control what is put in it? Here is a fast and easy recipe. That tastes really good. Great way to boost up your energy for the day.


Ingredients

1 C unsweetened pure juice (I used pomegranate cranberry)
3 C water
3 T chia
3-4 T honey
juice from one lime
quart jar with a lid

Directions

1. Pour all ingredients into a quart jar and shake it up. Leave in the fridge for at least 30 min to let the chia soften and expand. A great drink to enjoy all day long.

Vegetable Lentil Salad

This salad is a great way to eat a lot of vegetables in a healthy way. I loved all the color in it. When you eat a rainbow of colors you know you are getting a nice mixture of nutrients. You get a added bonus of lentils, chia, and quinoa. You get some nice protein in it. I have a nice hand chopper that cubes the vegetables. That makes it really easy. You can find it at Walmart or any store that carries kitchen tools. This is so healthy and good. Winner! Winner!

Ingredients

1 C lentils cooked
1/3 C quinoa cooked (red adds great color
1/3 C chia *optional
1/4 C chopped purple onion
1 sweet potato cooked and cubed
1/4 C yellow pepper chopped in cubes
1/4 C red pepper chopped in cubes
1/2 C zucchini  chopped
1/2 C avocado chopped
2 Roma tomatoes chopped in small pieces
1/4 C cilantro chopped up
juice from one lime
1 tsp salt
1/4 tsp ground pepper
1/4 tsp chili powder

Directions
1. Toss all the ingredients in a bowl except juice, salt, pepper and chili powder.
2. Then squeeze on the juice and pour in salt, pepper and chili powder. Toss into salad.
3. Serve at once for best results or cover in an air tight container and put in the fridge until ready to serve.
4. Keep leftovers in airtight container in the fridge.

Chewy Protein Energy Bars

I loved this picture of my daughter throwing up the leaves yesterday. She was an angel. She came and raked up and bagged 10 bags of leaves and carted them away. We have wonderful children who bless our lives in so many ways. I have loved the times my children and grandchildren have enjoyed playing in our leaves. There are a lot more leaves to come. The trees still have a lot of leaves on them. :) The raking and bagging is not over.

It is easy to find a lot of energy bars in the store. They are often very expensive and a lot a times you need a dictionary to decipher what the ingredient its. The safest bet and healthiest is to make your own ahead of time. Then you know exactly what you are eating.  The key is to make up a batch of them ahead of time and then you will have them ready to go when you need them.

These are loaded with protein. They are low in sweetener and taste great. You can make them your own by being creative and adding your favorite dried fruit or you can leave it out. I left it out this time.  I loved the soft chewiness of these bars. They also had just the right amount of sweetness.  Have a great weekend.


Ingredients

1/2 C chia ground *
1 C Old fashioned oatmeal
1/2 C sunflower seeds
1/4 C whole grain flour (I used spelt)
1/2 C dried fruit of your choosing * optional
1/2 C raw almonds
1/2 C raisins
1/2 C soft dates
1 tsp cinnamon
2 T coconut oil
5 T honey
2 eggs


Directions  Heat oven to 350

1. In a blender or food processor, pulse and blend everything except oil.  honey and eggs. Blend until all broken down.
2. Pour in bowl add oil, honey and eggs. Blend until all combined. I used a wire whisk to get it all to blend together. It will be a thick paste.
3. Grease a 9x9 pan (I love the way stone ware cooks.) Grease pan or line with parchment paper.
4. Place in oven and bake about 15 min or until done.
5. Take out of oven and let cool about 15 min before cutting.
6. Store wrapped up in air tight container individually so they are ready to grab. You can store in the fridge for 3 days or freeze them up to 3 months.

* I ground up chia ahead of time in a small grinder.

Protein Power Blast Topper (Raw)

Topper on Yogurt

This is a fun topper that is loaded with protein. You can just store it in the fridge in an airtight container and have it ready to pour on top of , yogurt, fruit, hot cereal, and eaten alone too. It is a great way for you and your family and friends to add protein blast to your diet in a chewy yummy way. You can also mix a couple tablespoons with a couple tablespoons of your favorite nut butter and spread on apples, crackers, or rice cakes.

Protein Topper

Ingredients

1/2 C peanut butter or your favorite nut butter

1/4 C honey

1 1/2 C old fashioned oatmeal

1 C quinoa flour or whole grain flour

1/2 C shredded unsweetened coconut

1/4 C chia seeds

1/4 C ground flax seeds *optional
1 tsp vanilla

1/2 C Dark chocolate chips crushed up

Other optional additions

raisins or nuts

Protein topper on Oatmeal

Directions
1. In a bowl mix together peanut butter and honey until creamy.
2. Pour in the oats, quinoa, coconut, chia, flax seed, and vanilla. Blend until all crumbly. I used my hands some to get it all mixed together.
3. Stir in chips and *optional nuts and raisins.
4. Eat at once or store in airtight container in the fridge. Enjoy a yummy blast of flavor.

Optional: Mix a couple Tablespoons of topper with a couple Tablespoons of nut butter. Stir together until combined. Spread on bread, crackers, fruit, or rice cakes.

Multi-Grain Protein Bites (Raw)

So my little boy  has grown into a man. He has grown out of sitting on my lap, but he has not grown out of my heart. He is serving a mission for The church of Jesus Christ of Latter Day Saints. I am going to miss him a ton. He will be gone for 2 years. I am very grateful for his example, and the things he has taught me, and will teach me. It was really hard to say goodbye. I am glad that is over. A new chapter of my life begins. This says my feelings well...

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I made these yummy protein bites. They are loaded with yummy things for you. The cool thing is that it only takes one or two to be very satisfied. They are a great snack to have on hand.

Ingredients

2 C old fashioned oatmeal

1/2 C uncooked quinoa well rinsed

1/2 C unsweetened shredded coconut

1/2 C unsweetened almond milk

1/4 C chia

4 T honey

3 T coconut oil

3 T peanut butter

1 tsp vanilla

1/2 C chopped up dark chocolate chips

Directions makes 24 balls

1. Pour all of the ingredients into a bowl except the chocolate chips until combined. Then stir in the chocolate chip pieces.
2. Put bowl in the fridge for at least 20 min. To let it harden.
3. Take out of the fridge. Form into balls or use a small cookie scooper.
4. Place on parchment or wax paper on top of a cookie sheet.
5. Put bake into fridge and let harden about 30 min. Eat and enjoy.
6 . Store leftovers in an air tight container in the fridge.

Yummy Chocolate Cashew Protein Bites

So I can never have enough of different versions of these protein bites. They are great to have stored in the fridge when you need a healthy snack. I love that they have a crunch to them and a touch of sweetness. They also are packed with some nice protein in them.  They are filling too. You may want to double the recipe.

Ingredients

1 C cashews
2 T chia seeds
2 T hemp seeds
2 T coconut oil
1 T cocoa
1 T honey (substitute for vegan version)

Directions  makes 5-6 bites

1. Blend up the nuts first in the blender. I left them a little chunky. You can decide your preference.

2. Pour in the remaining ingredients. Pulse until all combined. You may have to stir with a rubber spatula in-between pulses.

3. Pour into a bowl and form into balls. Put in fridge to harden. Enjoy!

4. Store in airtight container in the fridge. Yum!


More protein Bites
Chocolate peanut butter candy bites

Dark Chocolate Cashew Truffles