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Disclaimer
Each individual requires their own specific amount of macronutrients. The measurements of the ingredients in these recipes are only a sample. To get optimal nutrition, be sure to measure or weigh out the ingredients to meet your macros. Enjoy!
SWEET AND CRISPY ALMOND BARS
Ingredients
2 cups (160 g) uncooked oats 2 cups Rice Krispies cereal or puffed brown rice cereal 1 cup (120 g) slivered almonds 1/2 cup (heaping) (170 g) honey 1/2 cup (130 g) almond butter Optional: 1/2 teaspoon salt
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Directions
1. Lightly coat a 9- × 13-inch (23 × 33 cm) baking dish with oil or cooking spray.
2. In a large bowl, combine the oats, Rice Crispies, and slivered almonds.
3. In a medium microwavable bowl, combine the honey and almond butter. Microwave for 2 to 3 minutes, stirring occasionally.
4. Slowly pour the almond butter mixture over the cereal, stirring until all the ingredients are well coated.
5. Transfer the mixture into the prepared pan and press firmly while still warm. (Butter your fingers so the mixture does not stick to them.) Cool to room temperature.
6. Cut into 20 bars and store them in an airtight container.
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Yield: 20 servings
SUGAR AND SPICE TRIAL MIX
Ingredients
3 cups (165 g) oat squares cereal 3 cups mini pretzels (165 g), salted or unsalted, as desired 2 tablespoons tub margarine, melted 1 tablespoon packed brown sugar 1/2 teaspoon cinnamon 1 cup (160 g) dried fruit bits or raisins
Directions
1. Preheat oven to 325 °F (160 °C).
2. Combine the oat squares and pretzels in a large resealable plastic bag or a plastic container with a lid. Set aside.
3. Melt the margarine in a small microwavable bowl.
4. Add the brown sugar and cinnamon to the margarine and mix well.
5. Pour the cinnamon and sugar mixture over the cereal and pretzels, and seal the bag or container. Shake gently until the mixture is coated. Pour onto a baking sheet and spread evenly.
6. Bake for 15 to 20 minutes, stirring once or twice.
7. Remove from the oven, allow to cool, and then mix in the dried fruit.
8. Store in an airtight container or single-serving resealable bags.
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Yield: 10 servings
VANILLA CHAI SEED PUDDING
Ingredients
1 cup (240 ml) milk of your choice (dairy, soy, coconut, almond) or fruit juice
1/4 cup (30 g) chia seeds
1/4 teaspoon vanilla
2 tablespoons sweeter: maple syrup, honey, agave, jam
Optional: 1/4 teaspoon cinnamon or nutmeg; 2 tablespoons cocoa; coconut flakes; diced fresh or dried fruit as desired
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Directions
1. Put all the ingredients in an empty jar. Shake well.
2. Refrigerate for 4 hours or overnight.
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Yield: 3 servings
STRAWBERRY CHAI SEED PUDDING
Ingredients
1 cup (160 g) fresh or frozen whole strawberries
1 tablespoon honey (more if desired)
1 cup (230 g) kefir, plain, low-fat
1/2 cup (120 ml) milk, 1 percent, low-fat
5 tablespoons chia seeds
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Directions
1. Place the strawberries, honey, and kefir in a blender or food processor and blend on high until smooth, about 2 minutes.
2. In a medium bowl, combine the milk and chia seeds. Add the strawberry mixture and stir to combine.
3. Cover and refrigerate for at least 8 hours or overnight before eating.
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Yield: 2 servings
APPLE CRISP
Ingredients
6 cups sliced apples (about 4 to 5 apples), preferably half Granny Smith, half McIntosh 1/4 cup (50 g) sugar 1/2 cup (70 g) flour 1/3 to 1/2 cup (65 to 100 g) sugar, preferably half white, half packed brown sugar 1/4 teaspoon cinnamon 3 to 4 tablespoons cold margarine or butter Optional: 3/4 cup (90 g) chopped almonds or pecans, 1/4 teaspoon nutmeg, 1/4 teaspoon salt
Directions
1. Core, slice, and place the apples in an 8- × 8-inch (20 × 20 cm) baking pan. Coat with 1/4 cup (50 g) sugar.
2. Heat oven to 375 °F (190 °C).
3. In a medium bowl, mix the flour, sugar, and cinnamon (and nutmeg and salt). Add the margarine or butter, pinching it into the flour with your fingers until it looks like crumbly wet sand. Add nuts, as desired.
4. Distribute the topping evenly over the apples.
5. Bake for 40 minutes. If you want a crisper topping, turn the oven up to 400 °F (200 °C) for the last 5 minutes.
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Yield: 6 servings
CHOCOLATE LUSH
Ingredients
1 cup (140 g) flour 3/4 cup (150 g) sugar 2 tablespoons unsweetened dry cocoa 2 teaspoons baking powder 1 teaspoon salt 1/2 cup (120 ml) milk 2 tablespoons oil, preferably canola 2 teaspoons vanilla 3/4 cup (150 g) brown sugar 1/4 cup (35 g) unsweetened dry cocoa 1 3/4 cups (420 ml) hot water Optional: 1/2 cup (60 g) chopped nuts
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Directions
1. Preheat the oven to 350 °F (180 °C).
2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla (and nuts). Mix until smooth.
3. Pour into an 8- × 8-inch (20 × 20 cm) square pan that is nonstick, lightly oiled, or treated with cooking spray.
4. Combine the brown sugar, 1/4 cup (35 g) of cocoa, and hot water. Gently pour this mixture on top of the batter in the pan.
5. Bake for 40 minutes or until lightly browned and bubbly.
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Yield: 9 servings
Resources
1. Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook. Human Kinetics, Inc.. Kindle Edition.