Nutrition

24 diagrams to Help you Eat Healthy

Click the link above to find a wealth of information on healthy eating including serving sizes and LOTS of easy smoothie recipes.  Below is a presentation on nutrition for athletes and includes a recipe for "healthy" gatorade.

Protein Granola Bars (Makes 10-12 bars)

Inspired by: Homemade Protein Bars

  • 1 1/2 cups quick oats or rolled oats (120g)
  • 1/4 tsp salt
  • 1/2 cup peanut butter or cashew butter (Nut-Free Version: use Sunbutter) (120g)
  • 1/2 cup agave or honey (Use agave if serving to vegans, as honey is technically not vegan) (120g)
  • 2/3 cup protein powder of choice – have fun with different flavors! (70g)
  • handful mini chocolate chips, optional

Stir all ingredients together until well-mixed. Transfer the mixture to a 9×14 pan lined with parchment or wax paper. (For thicker bars than the ones shown, you can use an 8×8 pan.) Place another sheet of parchment or wax over the top and continue to smush down and spread until it fills the bottom of the pan. Freeze until hard, then cut into bars. For optimum freshness, store leftover bars in the freezer for up to a month.
From www.chocolatecoveredkatie.com

Hot Fudge Brownie LarabarsBased on the recipe for Fudge Babies.

  • 1 cup walnuts (120 g)
  • 1 and 1/3 cups pitted dates (220 g) (I love SunMaid dates, as they’re much softer.)
  • 1 tsp pure vanilla extract
  • 3-4 tbsp cocoa powder (or even Dutch cocoa)
  • optional: 1/8 plus 1/16 tsp salt (I always add it)
  • optional: chocolate chips or even a piece of a chocolate bar or baking chocolate

Blend all the ingredients, using a food processor or Magic Bullet. No need to blend the dates first; I just blend everything all at once in my MB. If you use drier dates than SunMaid, you might have to add up to 1 tbsp water. Form into bars. It might help to put dough in a plastic bag and close the bag, then shape into a bar. (Feel free to experiment with different nut combinations. I often sub almonds or cashews for some of the walnuts.)

Click for more flavors: Homemade Larabar Recipes. www.chocolatecoveredkatie.com

CHEWY CHOCOLATE CHIP GRANOLA BARS
 yield: 10 bars
 prep time: 10 minutes
 total time: 10 minutes

INGREDIENTS:

1/3 cup light brown sugar
¼ cup honey
4 tablespoons unsalted butter
2 cups quick-cooking oats
1 cup crispy rice cereal
½ teaspoon vanilla extract
3 tablespoons mini chocolate chips
**I have also added chia seeds and protein powder to this recipe with great results

DIRECTIONS:

1.Lightly grease an 8-inch square baking pan; set aside.
2. In a large bowl, stir the oats and rice cereal together; set aside. In a small saucepan, melt the brown sugar, honey, and butter together over medium-high heat until it begins to bubble. Reduce the heat to low and cook for 2 minutes. Remove from heat and stir in the vanilla extract.
3. Pour the melted mixture over the dry ingredients and mix well to moisten all ingredients. Pour the oat mixture into the prepared pan and press down to ensure that the ingredients are tightly compacted in the pan. Sprinkle the top evenly with the miniature chocolate chips and press down on the top lightly with the back of a spoon.
4. Cool at room temperature for at least 2 hours, or until the chocolate chips are set before cutting into bars. Wrap in plastic wrap or keep in an airtight container and store at room temperature for up to 5 days.
(Recipe adapted from Lauren's Latest) www.browneyedbaker.com

Peanut Butter Balls

Ingredients

  • 1/2 c + 2 TBS old-fashioned oats
  • 2 TBS honey
  • 2 TBS unsweetened cocoa powder
  • 1 TBS unsweetened all-natural creamy peanut butter

Directions

Add oats, honey, cocoa powder, and pb in mixing bowl and mix until well combined. Separate into 8 equal portions and roll into balls. Place on wax paper. Serve immediately or store on countertop in resealable plastic container for up to 3 days.

NUTRITIONAL VALUES
56 calories, 2 g protein, 10 g carbs, 2 g fat, 1 g fiber
Source: Biggest Loser