Wed May 31, 2017

May 31, 2017

Press: 2 reps OT90 x 6 sets - build from 70%

 

3 rounds
400m Run
40 Box Jumps (24/20)
40 KB swings (24/16)

---------------------------------

NO SUGAR ADDED GRANOLA BARS

By Coach Courtney, RD www.vitalitynutrition.ca

 

These naturally sweet granola bars are a great alternative to store-bought granola bars as they are full of healthy fats and have no added sugars. The sweetness comes from the bananas which also holds the bars together. If you wanted a sweeter bar, you could add chocolate chips, shredded coconut, extra dried fruit, or a few tablespoons of honey or maple syrup.


The oats and nuts in these bars add fibre at 4g per bar and the balance of protein, carbs, and fats will leave you feeling satisfied.

Store them in the fridge or freezer and grab one to-go for a busy morning or as an afternoon snack. They would make a great portable snack for camping, hiking, or travel days. I like making them to give as a gift to friends or family who are having a busy week! 

 

Ingredients:

  • 3 ripe bananas, mashed (400g)

  • 1 tsp vanilla extract

  • 1/2 tsp cinnamon

  • 1/4 tsp salt 

  • 2 cups (160g) oats

  • 1/2 cup sunflower seeds (75g)

  • 1/2 cup pumpkin seeds (75g)

  • 1/2 cup walnuts (50g)

  • 1/2 cup sliced almonds (50g)

  • 1/2 cup dried cherries, unsweetened (100g)

  • 1/4 cup hemp hearts (30g)

Directions:

  1. In a large bowl, mash the ripe bananas with a fork and stir in the vanilla, salt, and cinnamon.

  2. Process the oats in a food processor until they are coarsely chopped

  3. Mix the oats, nuts, seeds, and dried fruit into the banana mixture

  4. Use a spatula to press the mixture into a parchment lined cookie sheet or baking dish

  5. Bake the bars for 25 minutes at 350F

  6. Let the bars cool before slicing into 12 servings. Wrap the bars individually in plastic wrap and store in the fridge or freezer. 

Yields:

12 Servings

 

Nutrition Facts

Calories: 222

Carbohydrates: 26g

Fibre: 4g

Protein: 7g

Fat: 11g

 

 

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