Categories
Recipes

Easy Energy Bar Recipe – Healthy Homemade Snack

Ingredients:

  • 1 1/2 cups Organic Oats
  • 1/2 cup Almonds unsalted
  • 1/2 cup Cashews unsalted
  • 1/2 cup Walnuts
  • 1/4 cup Flaxseeds golden or brown
  • 1/4 cup Pumpkin Seeds raw
  • 1/4 cup Sunflower Seeds raw
  • 1 cup Dried Fruit Any on hand, a mixture of more than 2, etc.
  • 1 scoop of Protein Powder any that you like or use. I use Organic Vanilla Protein powder
  • 3/4 cup Maple Syrup or 1/2 cup Pure Honey + 1/4 cup Pure Maple

Method:

Turn the oven to 190C/375F and allow it to preheat.

On a large baking sheet combine together oats, cashews, pumpkin seeds and sunflower seeds.

Toast it for 5 minutes, mix it then toast for another 2 minutes. Do not burn and do not get it fully toasted, this is just to release the aroma, and get that amazing taste so do not skip this step either. Take it out of the oven and let it slightly cool down. You may crush it if you prefer less chunky nuts.

Cut dried fruit into smaller chunks as well. Place it on the cutting board and roughly chop.

Add all the dried ingredients in the large bowl, then add Maple syrup. Read notes for more info.

Mix the whole mixture together. Use your hands to mix it (This is also an amazing skin scrub).

Line the middle of a deep baking pan with parchment paper or wax paper, 9×9 inch square pan is perfect. If you want these bars to have height then use a smaller pan.

Oil your hand with healthy oils, avocado oil, oil, coconut oil and similar then lightly oil the pan sides.

Transfer the mixture to the pan and press with your oily fingers and hand for a couple of minutes until the mixture is firm.

Cover with a plastic film or wax paper and place in the fridge.

Allow it to set for at least 2 hours before eating, but the best results are 24 hours in the fridge.

Recipe Notes:

This recipe is really versatile. So, you can go crazy and add any fruit, nuts or seeds that tickles your fancy. If you are the type of person who prefers less sugar in your bar Maple syrup is the way to go. As far as sugars go, I suggest pure maple syrup. It’s one of the least harmful. Honey or agave nectar is a great alternative to use as well, but if you are able to use pure maple rather use that. This easy energy bar recipe delivers quite a few energy bars, and can make up to 14 servings depending on the size of the pan you use or how you cut the bars. As for Nutritional value, these bars are between 340-380 calories, depending what brands of protein powder, dried fruit or maple syrup you are using of course.

Watch this space for more recipes like this easy energy bar recipe. Please leave me comment below or on Facebook, I would love to hear your feedback. Don’t be shy to share pictures!

Categories
Recipes

Easy Pea And Spinach Carbonara [Recipe]

Pea and Spinach Carbonara is a great healthy meal. Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don’t get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

Ingredients

  • 1½ tablespoons extra-virgin olive oil
  • ½ cup panko breadcrumbs, preferably whole-wheat
  • 1 small clove garlic, minced
  • 8 tablespoons grated Parmesan cheese, divided
  • 3 tablespoons finely chopped fresh parsley
  • 3 large egg yolks
  • 1 large egg
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • 1 (9 ounce) package fresh tagliatelle or linguine
  • 8 cups baby spinach
  • 1 cup peas (fresh or frozen)

Method – Making Pea and Spinach Carbonara

  1. Put 10 cups of water in a large pot and bring to a boil over high heat.
  2. Meanwhile, heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.
  3. Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.
  4. Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve ¼ cup of the cooking water. Drain and place in a large bowl.
  5. Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine. Serve topped with the reserved breadcrumb mixture.

Nutritional Information

  • Serving size: 1 cup
  • Per serving: 430 calories; 15 g fat(4 g sat); 8 g fiber; 54 g carbohydrates; 20 g protein; 53 mcg folate; 223 mg cholesterol; 2 g sugars; 0 g added sugars; 8,198 IU vitamin A; 50 mg vitamin C; 246 mg calcium; 6 mg iron; 586 mg sodium; 160 mg potassium
  • Nutrition Bonus: Vitamin A (164% daily value), Vitamin C (83% dv), Iron (33% dv), Calcium (25% dv)
  • Carbohydrate Servings: 3½
  • Exchanges: 3 starch, 1 fat, 1 vegetable, ½ high-fat protein, ½ medium-fat protein

ENJOY!

Categories
Recipes

Apple And Oats Muffins [Recipe]

Most of us love muffins! They make an excellent breakfast, and can be a great snack during the day. If you’re trying to live a little healthier, our Apple and Oats muffins are a great way to keep the hunger pains at bay during the day. At the same time, you get to stick to a healthier snack!

Ingredients:

  • 1 cup (150g) Self-raising flour
  • 1 cup (150g) Plain flour
  • 1 1/2 tsp Baking powder
  • 3/4 cup tightly packed Brown sugar
  • 1/2 cup Rolled oats, plus 1 tablespoon extra
  • 1 1/2 cups (375ml) Vanilla yoghurt, at room temperature
  • 2 Eggs, lightly beaten
  • 100ml Olive oil
  • 1 red or green skinned Apple, chopped into small cubes.

Method: Making Apple and Oats Muffins:

  1. Preheat the oven to 180°C.
  2. Grease your muffin pan with cooking spray.
  3. In a large mixing bowl, sift together self-raising flour, plain flour and baking powder.
  4. Stir in the sugar, apple and oats.
  5. In a separate mixing bowl, whisk together the yogurt, eggs and oil.
  6. Add the yogurt mixture to the flour, combine. Do not over mix.
  7. Divide the mixture evenly into the muffin pans.
  8. Sprinkle with extra oats and bake for about 25 minutes or until golden.
  9. Remove from oven, and cool in the pan for 5 minutes, before transferring to a wire rack.
  10. Serve warm or store to be heated up later.

ENJOY!