Entries in Maple Syrup (9)
So I'm really quite excited! I recently teamed up with the Canadian company North Coast Naturals to develop some tasty new recipes using their products. I've been working very hard testing out my first recipe for these energy bars and I just couldn't wait to finally share them with you!
For my first recipe trial I wanted to make an energy+protein bar that I could feel good about eating and would help fuel me through my workouts.
Enter the No-Bake Peanut Butter Energy Bar.
I used North Coast Natural's vanilla 100% Iso-Protein Powder to give them a good hit of protein and nutrition. I love that this protein powder is all natural and has no preservatives, artificial sweeteners, colours or flavours. It's naturally sweetend with low-glycemic stevia and blends well in smoothies - no chalky taste at all. It really does taste great! Trust me, I wouldn't candy-coat the truth. I love how it tasted in these bars too. Next time I'm thinking of trying the chocolate Iso-Protein in these bars. Chocolate and peanut butter were made to go together!
Now there's 2 kinds of protein/energy bars that I like. First there's the cakey kind. And then secondly, there's the chewy kind. These are a bit of a mix between the two. They're soft and chewy, but still have some crumbliness going on. Perfection in bar form if I do say so myself.
I've been trying these as pre-workout snacks before going to the gym to lift weights. They're satiating and have just the right amount of carbs and protein. The best part is you know exactly what went into them. You get about 300 calories, 15 grams of protein, and 28 grams of clean carbohydrates. Plus they're delicious! They also make a perfect on-the-run to-go breakfast.
Happy lifting, friends!
No-Bake Peanut Butter Energy Bars Gluten Free, Vegetarian, Vegan option | Yields 12 bars
- 1 1/2 cups natural peanut butter
- 1/2 cup maple syrup, or agave, coconut nectar, honey
- 2 tbsp coconut butter
- 1 1/2 cups gluten-free rolled oats
- 2 scoops vanilla protein powder (I used North Coast Naturals Vanilla Iso-Protein)
- 1/2 cup raisins, or other dried fruit
- 1/4 cup roasted pepitas
- 1/2 cup slivered almonds
- Place oats, protein powder, raisins, pepitas and slivered almonds in a large bowl; mix to combine.
- Warm peanut butter and maple syrup in a small saucepan over low heat, stirring, until smooth. Pour over oat mixture and mix well to combine.
- Press into an 8x8-inch-square pan lined with parchment paper so the bars will lift out easily. Press the mixture down until evenly flattended. Let cool in the fridge for at least 1 hour to harden.
- Cut into 12 bars. Keep refrigerated.
- North Coast Naturals Iso-Protein is not vegan.
- To make this nut-free try using sunflower seed butter or tahini and replace the slivered almonds with extra toasted pepitas.
Serving Size: 1 bar Calories: 337 Fat: 19g Saturated Fat: 2g Cholesterol: 0mg Sodium: 14mg Carbohydrates: 28g Sugar: 14g Fiber: 5g Protein: 15g
Dear Mother Nature,
Please stop snowing. We are running out of places to put it!
If you'd let me rant for a brief second; I've had enough of these frigid temps and constant shovelling. And since moving somewhere warmer is out of the question right now, I am ready to just go live on the ski hill until the snow melts. Yes that is the one good thing about all this lovely winter... Fresh powder! Although that might prove difficult as many of the ski hills around us closed up yesterday for blizzard conditions. How often does that happen? I mean really, you know it's bad outside when.
Ahem (*clears throat*). Thanks for listening to my rant. Now let's get to the food!
I've got another granola recipe to share today. If you love cluster's in your granola then you're in for a treat!
Homemade granola is fairly big in my house. Once it's out of the oven it doesn't last very long. I recently experimented with using egg whites in my granola, adding them to the wet ingredients of the recipe. I was sceptical at first and thought it was a weird addition, but they really do help bind everything together and create some pretty big clusters. I mean just check out some the clusters I picked out in the photo below.
This granola is not too sweet and of course made from all-natural ingredients. The maple syrup really shines through. The vanilla and sea salt also helps to round out the maple pecan flavour. It's incredibly delicious and smells out of this world good.
Hello new oatmeal topper!
I might just have to make another batch this week. The first one is nearly gone. Enjoy!
Maple Pecan Cluster Granola Gluten-Free, Vegan Option, Vegetarian | Yields: 5 cups
- 2 egg whites (*vegan option: 2 tbsp chia seeds)
- 1 tbsp coconut sugar (or other unrefined sugar)
- 1/3 cup pure maple syrup
- 1/2 tsp vanilla extract
- pinch sea salt
- 2 cups gluten-free old-fashioned rolled oats
- 1/2 cup pecan pieces
- 1/4 cup raw unsalted sunflower seeds
- 2 tbsp ground flaxseed
- 2 tbsp shredded unsweetened coconut
- 1/2 cup raisins
- Preheat oven to 275˚F and line a cookie sheet with parchment paper.
- In a large mixing bowl, whisk together wet ingredients until thoroughly combined. If you are making the vegan version swap the egg whites for 2 tbsp of chia seeds. Stir in dry ingredients, except coconut and raisins, and mix well to coat everything evenly.
- Turn the mixture out onto prepared cookie sheet and spread evenly. Bake until golden brown and dry, about 40 to 45 minutes, stirring halfway through.
- Remove from oven and stir in shredded coconut and raisins. Let the granola cool completely before enjoying and storing. Store in an airtight container. It will keep fresh for up to two weeks. If you store the container in the refrigerator it will stay keep fresh longer.
*When making this recipe with chia seeds instead of egg whites, let the wet ingredients sit for 1 - 2 minutes before stirring in the dry ingredients.
To make this recipe gluten free make sure to use uncontaminated oats.
Nutritional Information (with egg whites):
Serving Size: 1/2 cup Calories: 172 | Fat: 6.5g | Saturated Fat: 1g | Carbohydrates: 26g | Sugar: 12g | Fiber: 3g | Protein: 3g | Sodium: 38mg | Cholesterol: 0g
Nutritional Information (with chia seeds):
Serving Size: 1/2 cup Calories: 174 | Fat: 7g | Saturated Fat: 1g | Carbohydrates: 26g | Sugar: 12g | Fiber: 3.6g | Protein: 3.7g | Sodium: 27mg | Cholesterol: 0g