Yay! Here’s a wholesome version of the packaged-and-pumped-full-of-sugar-and-gluten granola bars that the
kids love!
Whole seeds, nuts, shredded coconut and mini chocolate chips combined with almond butter, flax meal, coconut
oil and maple syrup make these bars super tasty and fully loaded with vitamins, minerals, and real, usable
calories.
Here’s what you need:
• 2 Tablespoons ground flax meal
• 3 Tablespoons filtered water
• 1/3 cup coconut oil, melted
• 1/4 cup pure maple syrup, grade b
• 1/2 cup almond butter (no sugar added)
• 1/4 teaspoon almond extract
• 1/2 cup raw pumpkin seeds
• 1/2 cup roasted, salted sunflower seeds
• 1/2 cup sliced almonds
• 1/2 cup mini dairy-free, soy-free chocolate
chips
• 1/2 cup unsweetened, shredded coconut
1. Preheat oven to 325 degrees F. Line the bottom of a 8×8 inch pan with parchment paper, and coat with
coconut oil. Set aside.
2. In a small cup combine the flax meal and water. Whisk with a fork and set aside to thicken.
3. In a small saucepan, over low heat, combine the coconut oil, maple syrup, almond butter and almond
extract. Stir occasionally and remove from heat when melted. Allow to cool, about 10 minutes.
4. Add the thickened flax meal to the saucepan and mix to combine.
5. In a medium bowl, combine the seeds, nuts, coconut and chocolate chips. Pour the almond butter
mixture in and mix well. Press the mixture into the prepared pan.
6. Bake for 25-35 minutes, until golden and bubbly. Remove from oven and allow to cool in the pan for 15
minutes.
7. Once cooled, loosen the sides with a knife, then invert onto a cutting board. Remove the parchment
paper by peeling off carefully. Place the entire cutting board into the fridge for 15 minutes — this is an
important step that will ensure that your bars harden completely and do not crumble. After 15 minutes,
remove from fridge and cut into 20 bars. Store in an airtight container in the fridge.
20 Servings
Nutritional Analysis:One serving equals: 171 calories, 14g fat, 2mg sodium, 9g carbohydrate, 2g fiber, and 4g protein.
Add to the wet ingredients:
-
1/4 teaspoon maple extract
Apple Fritter ingredients:
-
1 Tablespoon coconut oil
-
1 small, organic apple, finely chopped
-
1 Tablespoon maple syrup, grade B
-
1 teaspoon ground cinnamon
-
2 Tablespoons pecans, finely chopped
-
2 Tablespoons golden raisins
-
In a small skillet, heat the coconut oil
-
over medium. Add the finely
chopped apple and cook, stirring often until very soft, about 5 minutes. Add the syrup, cinnamon,
pecans and raisins. Continue to cook for another 2 minutes. Remove from heat and allow to cool.
-
Make the Real Healthy Basic Donut Recipe above, mixing the cooled apple fritter ingredients
to the dough in step Three.
12 Half-Donut Servings
Nutritional Analysis: One serving equals: 145 calories, 10g fat, 32mg sodium, 8g carbohydrate, 2g fiber, and 4g protein
Who needs tortillas or burger buns when we can stuff ground beef right into squash? It’s an awesome, fitness-approved way to eat your veggies and work towards your beach body!
Servings: 6
Here’s what you need
-
3 Delicata squash (Butternut, Acorn or other similarly sized squash would also work great.)
-
1 lb ground beef
-
3 garlic cloves, minced
-
1 yellow onion, chopped
-
1 red bell pepper, seeded and chopped
-
1 teaspoon ground cinnamon
-
1 teaspoon curry powder
-
¼ teaspoon sea salt
-
¼ teaspoon allspice
-
¼ cup tomato sauce
-
1 Tablespoon coconut aminos
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1 (4oz) can mild green chiles, chopped
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Fresh chives, chopped (optional as garnish)
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Instructions
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Preheat the oven to 400 degrees F. Wash the squash and slice each in half, lengthwise. Scoop out all of the seeds. Place the squash halves, cut side up, on a baking sheet and roast in the oven for 20-30 minutes, until tender. The roasting time will vary depending on the size of your squash — the bigger and thicker the squash the longer the roasting time will be.
-
Place a large skillet over medium high heat and brown the ground beef. Drain the pan.
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Place the pan back over medium heat and add in the garlic, onion and bell pepper. Cook, stirring often, until soft. Add in the remaining ingredients and continue to cook for 8 minutes.
-
Fill each squash with a generous serving of the ground beef mixture. Top with fresh chopped chives if desired. Serve immediately. Enjoy!
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Nutritional Analysis
One serving equals: 245 calories, 13g fat, 9g carbohydrate, 299mg sodium, 3g sugar, 2g fiber, and 22g protein.
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