Tag Archives: fruit

No Bake Granola Nut Butter Bars

Granola Bars can be a breakfast or a snack…it depends on how they are made. These bars are a great Gluten Free YogaLean grab-and-go breakfast, snack after athletic activities, or something to take with you on an airplane flight.

 

I make these each time I fly. I can take them on the plane with dried fruit or fresh apple slices or grapes to ensure I have healthy, gluten free options while I am in transit. I prefer to take fresh fruit for the moisture content as flights dry me out, but that is not always feasible. Always have a plan A and a plan B when traveling!

 

HINT: When I travel I use almond, cashew, sunflower seed or walnut butter (and matching nuts/seeds) as many people have peanut allergies.

 

The recipe is simple, it is a derivation of my granola bars with dried fruit, and can be made many different ways so you will never get bored! The recipe is an ode to Rice Krispie Treats my mom made me when I was young…now grown-up and Gluten Free!

 

Enjoy this recipe and find other Gluten Free recipes at Healthy Recipe Variations.

 

 

Ingredients:

2 cups oats

1 1/2 cups Gluten Free Chex Cereal (Rice or Corn)

1/2 cup flax seed meal or ground flaxseed

1/2 cup unsweetened shredded coconut

1 TBSP cinnamon

1/2 cup honey

1 cup nut butter

 

Stir-ins: 1/2 cup diced dried fruit (no sulphur dioxide or sugar added is best), mini dark chocolate chips, or chopped nuts

Spray for the 9 x 12 pan (olive oil or coconut oil)

Untitled

Substitutions/Additions:

Peanut Butter: Substitute any nut butter (almond, cashew or walnut work well) or Sunflower Seed Butter. NOTE: When flying I try to avoid peanut butter as there may be a fellow traveler with a peanut allergy and you will not be able to unwrap and eat the food to avoid triggering a fellow passenger’s allergy.

Additions: Coconut, sunflower seeds, sesame seeds, or pepitas can be added if you wish a different texture and/or flavor.

 

Cooking Tips:

  • I like to add nuts that correspond to the nut butter I used in the recipe.
  • For this recipe, doubling the diced dried fruit will ensure that each bite has an ode to a peanut butter and jelly sandwich…a comfort food!

 

Instructions

  1. Start by gently crushing your cereal. Break up the Chex into smaller pieces, not into dust/flour.
  2. In a mixer or a large bowl, combine all the DRY ingredients.
  3. Warm the peanut butter (or nut butter you are using) in the microwave for 30 seconds or in a pan until it gets a bit runny. Add the warm peanut butter to the dry ingredients and mix to coat.
  4. Add the honey to the mixture and stir to coat.
  5. Transfer the mixture to the greased pan. Pat the mixture evenly into the prepared pan. Let rest to solidify for 30 minutes to 1 hour then cut into bars.

 

 

HINT: Cooking time for soft and chewy bars is 25-30 minutes for soft and chewy, 30-35 minutes for medium, 35-45 minutes for crunchy.

 

Enjoy this recipe and find other Gluten Free recipes at Healthy Recipe Variations.

5 Breakfast Smoothies that Rev up your Metabolism

 breakfastsmoothies

Smoothies are a fantastic way to fit more vitamins and nutrients into your daily diet. They make for a convenient (and filling) breakfast and are perfect snacks during the day. And by including the right ingredients like bananas, berries, and protein, you can even jumpstart your metabolism.

 

1. Mocha Smoothie

I love this smoothie because it tastes amazing, is low in calories and fat, and is a wonderful alternative if you love a Starbucks frappuccino! The coffee and protein powder really jumpstart the body. Plus it’s a great way to get your breakfast and coffee in one delicious serving.

choc smoothie

Ingredients:

1 cup cold black coffee

1 scoop vanilla protein powder

1/3 cup unsweetened vanilla almond milk

2 Tbsp. cocoa powder

 

Pour the coffee into ice trays and place in the freezer overnight. In a blender, add the coffee ice cubes, protein powder, almond milk, and cocoa powder. Blend until smooth, adding more almond milk if necessary.

 

 

2. Breakfast Fruit Smoothie

This is packed with vitamins and antioxidants that nourish the body while kickstarting the metabolism. The blueberries in particular are rich in Vitamin B. B vitamins are said to be helpful in the metabolism of carbohydrates, proteins, and fats.

blueb

Ingredients:

1 cup unsweetened almond milk

1 scoop chocolate protein powder

1 banana

1/2 cup blackberries

1/2 cup blueberries

 

Blend together, and enjoy!

 

 

3. Ginger Citrus Smoothie

The ginger in this smoothie kicks it up a notch, while giving your body a nice boost of energy.

 

Ingredients:

1 medium banana

1 ½ cups diced pineapple

1 Tbsp. fresh ginger

1/2 cup Greek yogurt – any flavor will do

1/2 cup fresh pineapple juice – you can also use water if you want

 

Feel free to sub out the pineapple for another citrus fruit like orange or clementine. Blend together and serve.

 

 

4. Banana Cinnamon Smoothie

The inclusion of cinnamon not only makes the drink taste decadent, but cinnamon is actually very helpful in metabolizing glucose (sugar) in the body. Not to mention, also, that bananas are packed with B vitamins and magnesium, the latter of which assists in fueling energy for the body.

banana cin

Ingredients:

1 cup almond milk

1/2 cup non-fat Greek yogurt

2 medium-sized bananas

1 teaspoon cinnamon

Ground nutmeg, for garnish

 

Blend the almond milk, yogurt, bananas, and cinnamon together. Sprinkle a little nutmeg on top.

 

 

5. Vanilla Berry Smoothie

Berries are high in fiber and water content, which makes you feel fuller faster. This smoothie can make a beautiful breakfast or a filling snack – blend it up before you leave for work and pop it in the fridge in the break room at work.

 

Ingredients:

1/2 cup water

1/2 cup unsweetened vanilla almond milk

1 cup frozen berries

2 scoops vanilla protein powder

1 tsp. flax oil

1 Tbsp. chia seeds

 

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