No Bake Energy Bites

Summer is the time to make meals easy and cool, especially in Arizona.  We're not particularly motivated to heat up the kitchen when it's approaching 120 degrees outside.  My nursing mama friends out there will especially enjoy this recipe because it includes oats, a galactogogue.  Thank you to our recent college grad and wonderful intern Kelsey for this delicious treat!

*M*

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I have really been in a dessert mood lately. I have been making Megan’s GF Peanut Butter Dark Chocolate Bars on a regular basis and they have been satisfying my sweet tooth! I decided to test out a new dessert/snack from Gimme Some Oven that incorporates sweet items such a chocolate but is also very nutritious.

I have always liked chia seeds but never realized how good they were for you until about a year ago. This ancient super-seed has more omega-3 fatty acids than salmon, ounce for ounce.  Omega-3 fatty acids build new cells and regulate various processes of the body. Unfortunately, our bodies cannot make omega-3 fatty acids, so we must consume them. When I find myself consuming high amounts of essential fatty acids, I always see a difference in the growth of my hair and nails. This is because they can aid in beautiful hair and nails. This seeds can also contribute to heart health. In addition, chia seeds can help curb your appetite and add fiber to your diet.

You can have these as a snack between meals or even as a dessert like I do!  

No Bake Energy Bites

Ingredients:

1 cup dry oatmeal (I used old-fashioned oats)

2/3 cup coconut flakes

½ cup peanut butter

½ cup ground flaxseed

½ cup chocolate chips or cacao nibs

1/3 cup honey or maple syrup

1 tablespoon chia seeds

1 teaspoon vanilla extract

Instructions:

Assemble ingredients.

Mix all ingredients together in a medium bowl until thoroughly mixed.

Cover and let sit in fridge for approximately 30 minutes.

Then roll into balls and store in an airtight container and keep refrigerated for up to a week.

Makes about 20-25 energy bites.

  

Enjoy!

Kelsey

No Bake Dark Chocolate PB Oatmeal Bars

I did it!  I developed my own recipe!  (OK, I usually tweak any recipe I use to make it more Meg-a-fied, but this time I developed it on my own!)  I wanted to make a healthier no-bake cookie or bar that could also sub as a pre- or post-workout snack and had the two flavors I love the most: chocolate and peanut butter.  The result?  These fun little oatmeal bars that are great as a dessert, sweet snack, or even breakfast on the go.  Chocolate for breakfast, you ask?  Better (and more satisfying) than a chocolate doughnut!

This recipe is made up of some of my favorite nutrient-rich foods:

Cocoa powder and dark chocolate - full of phytochemicals (flavonoids, theobromine) that are cardio-protective and lower blood pressure.  Most of us love chocolate, and combining cocoa powder with coconut oil and a bit of stevia forms a nice chocolate "sauce" that's also super healthy.

Coconut oil - this once demonized oil has been heavily researched in the past decade and is now understood to be quite health-promoting.  We now know that it is beneficial to your heart and thyroid, and it may boost your metabolic rate and immune system strength.  Coconut oil is made up of medium chain triglycerides, which are preferentially metabolized and used for fuel by the liver.  (Polyunsaturated fats are made of long-chain fatty acids, which are harder to metabolize and are preferentially stored for fuel.)  Much of the research vilifying coconut oil was performed on oil that was partially hydrogenated; virgin coconut oil is what you want to reach for.  It is solid at room temperature but melts easily, especially if kept in an Arizona kitchen (mine is usually liquid after a few days in my pantry).

Peanut butter - great source of protein, adds satiety to meal, and thought to lower cholesterol and triglyceride levels.  Plus, it's just plain awesome.

Oatmeal - full of soluble fiber, which is thought to bind to LDL cholesterol and "sweep" it away from arteries.  This makes oatmeal heart healthy and a good whole grain option, if you eat grains.  Oats are naturally gluten-free, but many crops are cross-contaminated with wheat, rye or barley, or they're processed in facilities that also process gluten.  If you are gluten intolerant, opt for gluten-free brands like Bob's Red Mill, Holly's Oatmeal, or GF Harvest.  The less processed the oats, the more slowly they will be digested, so opt for traditional oatmeal or steel cooked oats whenever possible.  You can make oatmeal overnight in the crockpot to save time.  I used old fashioned oats for this recipe.  

Honey/stevia - I only used a small amount of honey, which has antimicrobial properties and is high in B vitamins, in this recipe, but I recommend it (and stevia) over other sweeteners because of its health benefits and minimal processing.  Plus, if you buy honey made in your local region, it may help you manage seasonal allergies a bit better.

This recipe is pretty dense and "oat-y" but has a strong chocolate peanut butter flavor.  If you don't like oats as much, you can reduce the quantity.  You can also make this lower in carbohydrates by reducing the honey (increasing stevia), eliminating the chopped dark chocolate, and swapping out 1 - 1 1/2 cups dried coconut for the oats.

Ingredients:

1/3 cup + 1 tablespoon coconut oil
3 tablespoons honey
Few dashes of stevia (to taste)
1/4 cup unsweetened cocoa powder
1 teaspoon vanilla extract
1 cup smooth peanut butter
2 cups old fashioned oatmeal
3-4 ounces dark chocolate chopped (optional; about 1 bar)

Instructions:

Add 1/3 cup coconut oil, honey, stevia, and cocoa powder to a small saucepan and heat until gently boiling.  

Remove from heat.  Stir in vanilla extract and peanut butter until well combined.  

Fold in oatmeal and chopped dark chocolate.  Drizzle with 1 tablespoon coconut oil to help bind the mixture.  

Spread evenly into an 8x8" baking dish and refrigerate to set.  

Cut into 12-16 squares and served once set.  Look how dense and yummy these are!  

I am considering freezing a few pieces to see how that goes, too!  Greg and I love having these in the fridge to satisfy our sweet tooth without a ton of sugar.  Let me know how you like them!

Enjoy!
*M*

Choosing the Right Energy Bar

As most of y'all know, I'm a big fan of eating whole, real foods as often as we can.  Real food provides a mixture of macronutrients (protein, fat, carbohydrate) and micronutrients (vitamins, minerals, phytochemicals), offers energy, and satisfies our hunger.  Sometimes, however, we need something to grab on the go that will keep us sated until the next meal or will fuel a workout.  Enter energy bars.  

I rely on certain energy bars as snacks or even as parts of meals if I'm pressed for time, and they offer ease and convenience that I often need while running from one job to the next.  Not all energy bars are created equal, however, so I want to offer some recommendations that you can use when shopping for your next favorite snack.  

I usually recommend energy bars as snacks and not entire meals, but if you are using an energy bar to replace a meal I recommend pairing it with additional foods, such as a piece of fruit and some sliced organic cheese.

#1 Check the ingredient list.

Most people check calories or fiber in their bar, but the first place I teach my clients to look is the ingredient list.  It doesn't matter if your bar is a good source of protein if it's also full of artificial ingredients and fake chemicals.  I usually recommend fruit and nut-based bars such as Lara brand because they are made up of very simple, real ingredients: nut, fruit and spices.  (In fact, you could make your own at home with a good food processor.)

Watch out for lots of added sugars (key words: syrup, high fructose corn syrup, sucrose, fructose, honey, etc.), artificial sweeteners (sucralose, acesulfame K, saccharin, aspartame), and partially hydrogenated oils.  Also be wary of soy and vegetable oils, as these are more inflammatory and usually made with genetically modified crop.  (Most soy grown in the US is GMO.)

The first three ingredients listed on a label make up the majority of any food or beverage product.  Thus, if your bar contains a sugar derivative first, it's as if you're eating a candy bar.

Let's take a few of the most popular bars as an example.  Here is the ingredient list for a Luna bar (caramel nut brownie flavor):

LunaPro ® (Cocoa Soy Rice Crisps [Soy Protein Isolate, Organic Rice Flour, Organic Alkalized Cocoa, Alkalized Cocoa], Organic Soy Protein, Organic Flaxmeal), Organic Brown Rice Syrup, Caramel (Organic Dried Cane Syrup, Organic Brown Rice Syrup, Organic Cane Syrup, Cocoa Butter, Water, Soy Protein Concentrate, Natural Flavors, Salt, Organic Soy Lecithin), Coating (Organic Dried Cane Syrup, Organic Cocoa, Palm Kernel Oil, Organic Palm Kernel Oil, Organic Soy Lecithin, Organic Vanilla), Organic Chocolate Chips (Organic Dried Cane Syrup, Organic Unsweetened Chocolate, Organic Cocoa Butter, Soy Lecithin,Natural Flavors), Walnuts, Inulin (Chicory Extract) (Chicory Extract), Vegetable Glycerin, Organic Unsweetened Chocolate, Organic Cocoa, Organic Alkalized Cocoa, Organic Chocolate Flavor, Organic Sunflower Oil, Sea Salt, Natural Flavor.

Notice the large amounts of soy, including soy protein isolate, regular soy protein, soy protein concentrate, and soy lecithin?  Yup, lots of processed soy, only one of which is organic.  That means that other soy derivatives are likely genetically modified (GMOs).  My recommendation?  Skip these bars.

Now, let's look at Clif bar (carrot cake flavor):

Organic Brown Rice Syrup, ClifPro® (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Rice Starch, Barley Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Organic Rolled Oats, Organic Cane Syrup, Organic Dried Apples, ClifCrunch® (Apple Fiber, Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Psyllium), Soy White Chocolate (Organic Dried Cane Syrup, Cocoa Butter, Soy Flour, Soy Lecithin, Vanilla Extract),Organic Soy Butter (Organic Roasted Soybeans, Organic Soybean Oil, Salt), Dried Carrots, Raisins, Coconut, Sea Salt, Natural Flavors, Spices (Nutmeg, Cinnamon, Cloves).

Again, lots of soy here, and the first ingredient is syrup (sugar). I recommend skipping this one.
Here's my favorite bar, Lara (peanut butter cookie flavor):

Peanuts, dates, salt.

In my opinion, Lara is one of the best products because it's affordable (as cheap as $1 a
bar), made up of simple ingredients, and great tasting. By the way, granola bars are usually not a very satisfying option because they're often high in sugar and very low in protein.

#2 Consider your protein source.

Protein is an important component of energy bars for many consumers, especially those who weight train.  Protein is imperative for all of us because it helps build muscle mass, maintains blood sugar, and keeps us feeling satisfied.  Unfortunately, the most popular snack bars on store shelves today are filled with protein isolate (read = highly processed) products to boost protein content.  Otherwise, there would be no way to add protein content in a bar form.  Whey and soy protein are the most popular sources, though some also contain rice protein.  Whole food-based bars usually obtain protein from nuts and seeds.  I recommend avoiding soy isolate at all costs because of soy's influence on the thyroid and its potential to act as an endocrine disruptor.  If you are choosing a bar with a protein isolate, opt for rice protein first, then organic whey protein second if possible.  

A last note on protein: while it is important to have protein in an energy bar, the amount you need varies.  If you're opting for a snack replacement, 4-6 grams is sufficient (though more is OK too).  For post-workout or as part of a meal, reach for a bar that has a bit more (8-15 grams).  Bars with 20-35 grams of protein are usually chalky tasting and don't provide too much added benefit if you're getting sufficient protein through regular meals.

#3 Choose something you enjoy, and pay attention while you eat it.

It's not worth eating an energy bar if you have to choke it down.  You won't feel satisfied if you're not actually enjoying your snack.  There are so many great brands that fit the "real ingredient" guideline and also taste great that with some taste testing, hopefully you will find one that you really like.  Try a few different flavors to see what really floats your (bar) boat.

As you eat your bar, try to be mindful.  Take a deep breath in.  Smell what you're eating, and connect to how your body is feeling.  When we involve our senses and our attention, we are much more likely to feel satisfied after eating.  We also digest the food better.

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In summary, when looking for a bar, aim for the following:
- Real ingredients
- Non-soy protein
- Good, satisfying taste

Without focusing too much on numbers, here's what I usually recommend to confirm on the label:

150-250 calories (more if using as part of a meal)
4+ grams of protein
3+ grams of fat
3+ grams of fiber

My favorite brands:

Most of these bars can be found at Whole Foods and Sprouts, and some (especially Lara) are stocked by regular grocery stores and Trader Joe's.  

Lara bar - peanut butter cookie and coconut creme pie are my personal favorites, but my husband digs lemon and apple pie.

Zing bar - higher in protein; choose rice protein-based options.  I am a big fan of the cookie dough flavor.

Pure bar - try dark chocolate brownie.  It's organic as well.

Barre bar - haven't tried these, but I'm intrigued!  Made by dancers, 7 g protein.  Order online.

Raw Revolution bar - higher in calories, but also higher in protein and fiber.  All raw ingredients.  Great as a meal replacement when paired with fruit when you're on the run.

If you wanted to be adventurous and make your own bars, here are a few recipes:

Nourishing Protein Bar

Homemade Lara Bars, 4 Ways (Including Nut-free)

Ultimate Energy Bar - made with beans!

Many companies and products are popping up every week, so check your local stores!  What real food bars do you like?

Enjoy!

*M*

Roasted Spiced Chickpeas

This is an easy snack recipe that is full of fiber and protein and adds a little spice to your afternoon (or breakfast?).  I had wanted to make it ever since I saw it in an issue of Whole Living (my favorite magazine), and when my sister sent me the recipe I remembered how awesome it looked.  The recipe below is inspired from the original.

The best part?  It's super easy.  Oh, and I couldn't get my husband to stop eating them, so they pass the test.

Ingredients:

One 15-ounce can chickpeas, drained and rinsed (try Fig brand or Eden Organics)
1 T. vegetable oil (I used melted pasture butter, but grapeseed oil would work)
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. ground ginger
1/4 tsp. ground hot paprika
1/4 tsp. ground garlic (optional)
1/2 tsp. sea salt

Instructions:

Preheat oven to 425.  Toss chickpeas with oil/butter and spices until evenly coated.  

Spread on a rimmed baking sheet.  Roast, shaking pan occasionally, until chickpeas are golden and crunchy, about 30 minutes. 

Let cool completely.  Store in an airtight container up to 2 weeks.

Enjoy!

*M*

Freebie Friday - Zing Bars

Photo courtesy of Cooking Light

This Freebie Friday is brought to the lovely Nutrition Transitions readers by Zing Bars. Zing has offered a free BOX of Chocolate Peanut Butter bars! ***To enter to win, simply leave a comment below, telling me your favorite snack!*** (Don't be afraid to comment...if you win, I will simply mail you the goods and you get to enjoy some delicious, FREE Zing Bars!) Zing Bars were created by registered dietitians who were looking for a healthy alternative for themselves, their clients and they're families. They are gluten-free and made with whole ingredients. Here's some more info straight from their website:

"Zing Bars are 100% natural with absolutely no artificial additives, sweeteners or flavors. We developed them for the health and well-being of our patients and from the kinds of ingredients we’d like our own kids to eat.

Each bar has a nut butter base—peanut, almond or cashew—with added protein, fiber, agave nectar and either fruit or organic free-trade dark chocolate. We chose the ingredients to provide the same complete nutrition that we recommend for all meals:

• Heart healthy fats
• High fiber
• High quality lean protein
• Low glycemic carbs"

Zing has both vegan and non-vegan (whey protein) options and comes in six flavors:
- Chocolate Coconut (vegan)*
- Peanut Butter Chocolate Chip (vegan)
- Cashew Cranberry Orange (vegan)
- Chocolate Peanut Butter (whey protein)*
- Oatmeal Chocolate Chip (whey protein)*
- Almond Blueberry (whey protein)
* Personal favorite flavors

If you want to compare Zing Bars to other brands, check out this site. You can buy Zing Bars online or at Whole Foods and other health food stores.

Enjoy!
*M*