Copycat recipe: Lemon Vanilla Chia Bars

I took inspiration from an early morning snack by the beach yesterday for this recipe.  I wanted to recreate Kit's Organic Lemon Vanilla Chia Seed energy bars, and came up with a close enough version that is quite tasty, and best of all, super easy!  Scroll below the recipe for my top healthy energy bar picks that will fuel you, and not weigh you down as you achieve great things each day--whatever that looks like for you!

Lemon Vanilla Chia Bars
Yields 4 energy bars

Ingredients:
6 organic medjool dates, pitted (or 1/2 cup dates)
1/2 cup raw organic pumpkin seeds
1/4 cup dried apple, packed
2 tablespoons chia seeds
3/4 to 1 tablespoon lemon zest, loosely packed
3/4 teaspoon pure vanilla extract
1/4 teaspoon dried rosemary
1/8 to 1/4 teaspoon sea salt

Directions:
1.  Mix all ingredients in a food processor, adding 1-2 teaspoons of water as needed for mixture to stick together.

2.  Press into a wax-lined loaf or similar pan, and freeze or chill to set for 20 minutes.  Slice and wrap in plastic wrap for a portable bar!  Store in the fridge sealed to last several days.

As you can see, I don't always have the time to make my own bars (especially when I'm usually selling them, hehe--don't worry, one day Running Girl Bakery treats will be available outside the Monterey Bay area!)

So when I do grab a meal substitute or snack on the go, I want to be sure it's completely gluten-free, soy-free and dairy-free, and usually nut-free and vegan.  I like energy bars that fill me up but don't weigh me down, and most importantly, taste good.  If it tastes terrible, why eat it?  Life's too short for that nonsense.  So if you'd like my allergy-free recommendations, here you go!

Running Girl's Fave Non-Homemade Energy Bars :
all available at natural food stores on through Vitacost


1.  Kit's Organic Fruit & Seed Bars: two flavors, Lemon Vanilla Chia Seed and Cherry Pumpkin Seed are my snack or meal when I'm on the go and want a sweet treat with simple, healthy and organic ingredients and nothing hidden or sneaky.

follow me on Instagram! @runninggirlhealth

 2.  Squarebars: Oh-em-gee.  Really, I wish I had invented these.  This one of my favorite protein bars that gets its protein from pea and hemp (love that hemp protein), and it tastes like dessert.  This is my treat snack or dessert when I want to satisfy a chocolate craving but not indulge.  Also, if you're having a crappy day, have one with herbal tea.  Problem solved.  My favorite is Cocoa Mint, followed by Cocoa Crunch then close behind, Cocoa Coconut.  My husband's favorite is Cocoa Cherry--unfortunately I can't handle chocolate with cherry. Or chocolate with blueberries or raspberries.  I know it is a normal thing to mix fruit and dessert but I had bad experience as a child in a candy shop on the Oregon Coast that involved me vomiting everywhere.  Whoa I digressed.  You'll love Squarebars, I promise you.  It tastes nothing like a healthy food, yet it is!  Literally it may tie with my Chia Chocolate Chip Cookie for being the yummiest treat ever.

There are a select few bars I can eat without getting sick.  Almonds are the only nut I can tolerate in certain amounts, and I've learned some energy bars with almonds work for me, though most don't.  In terms of protein, I have another favorite:

3.  Exo Protein Bars: Apple Cinnamon flavor, followed by Cocoa Nut.  These are the only nut-containing protein bars on my list, but they are delicious.  I love the sustainably, eco-friendly protein source of cricket flour (yes, cricket flour!) and I suspect we'll be seeing a lot more food items made from crickets soon. Click here to try them out and enter code AFL10 to receive 10% off!

4.  CoGo Bars: These are tricky to find outside of Oregon.  I know they exist in several natural food stores.  This used to be my favorite bar (both the chocolate and apricot ones are amazing) and I still enjoy them though I prefer them as a light meal or snack, not necessarily a pre-workout fuel source or post-workout replenishment.  If they had more protein I'd be excited, but they are a still super-delicious organic allergen-free option. The apricot hemp one I think is a little better because it's less sweet, and I love they that have quinoa in them when you need a little more carbs.

Thats about it for now for the yummy bars that my sensitive stomach (and taste buds) can handle.  What are your favorites?  Have you had any of these?  Let me know in the comments if I missed a great bar that I need to know about!

Pumpkin & Gratefulness

If you've ever practiced being grateful in a tangible way, such as writing down on paper several things you are grateful for, or writing a handwritten note to acknowledge someone and express your gratitude, then you know how rewarding this can be (for both the giver and recipient).

I am grateful for so many things, but often moments or things (especially the little stuff) slip by unnoticed.  When you are being grateful, you are being present.  I challenge myself and you to write down every day for a week what you are grateful for, and see how it affects your mood or outlook.  If you can, try to do this in a space without distractions.  Be still in nature, or keep a journal by your bed to record these things that you are thankful and grateful for in your life.  Focus only on that task; set the cell phone or laptop aside and put pen to paper.

If you have access to healthy foods, then there you go: there's one!  I am so incredibly grateful to have access to whole, nutritious ingredients and the tools and capability to prepare my own, nourishing food that sustains me on my runs as well as my daily routines. If you've read my previous posts and recipes, you'll notice I am a pumpkin fanatic--not just during the holiday season, but year-round.

Hopefully, you'll be grateful for this fab treat that is delicious and packed with pumpkin-y goodness.  If you're not a pumpkin fan yet, keep this in mind: pumpkin is an extremely nutrient-dense food and contains an abundance of vitamins and minerals while being low in calories.  Here's just a few specific goodies in pumpkin:

• Beta-Carotene: an antioxidant that is converted to vitamin A in the body.  Foods such as pumpkin rich in beta-carotene may protect against asthma, heart disease, reduce the risk of cancer and delay body degeneration associated with aging.  
• Fiber and Potassium: The Fiber, Potassium and Vitamin C in pumpkin all promote heart health. Increased potassium has been linked to a reduced stroke risk.
• Iron: consuming iron from plant sources such as pumpkin may help boost fertility according to Harvard Medical School Health Publications. 

"Consuming one cup of cooked, canned pumpkin would provide well over 100% of your daily needs for vitamin A, 20% of the daily value for vitamin C, 10% or more for vitamin E, riboflavin, potassium, copper and manganese at least 5% for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus. (1)" 

Sounds good to me!

Pumpkin Cranberry Cookies

Flourless Gluten-free Cookies with no oil or added sugar

Yields 12

Ingredients:

¼ cup organic coconut oil

3 tablespoons raw honey

2/3 cup pumpkin seeds

2/3 cup apple juice-sweetened cranberries (or raisins)

1-1/3 cup gluten-free oats

¾ cup unsweetened coconut flakes

¼ cup ground chia seeds

¾ teaspoon cinnamon

¼ teaspoon ginger

1/8 teaspoon nutmeg

1/8 teaspoon sea salt

2/3 cup (heaping) pureed pumpkin

2 eggs (or chia "eggs" or egg replacement of your choice)

Directions:

1. Melt coconut oil and honey in the microwave or stove top.
2. In a large bowl, mix seeds, cranberries, oats, coconut, and spices and salt.  Stir in pumpkin and eggs, and add coconut oil honey mixture.
3.  Divide into 12 cookies, bake at 325 degrees for 15 to 18 minutes.  Let cool 3 minutes on a wire rack, then enjoy!

These make an excellent breakfast choice as well.  Alternate options are to omit the honey and add in semisweet or nondairy chocolate chips, or any other dried fruit.  You may also use almond flour in place of the coconut flakes if you prefer.

A sneak peek into my workstation: recipe testing and developing while watching "Once Upon A Time."  Yay for Princess Anna!

Resources:
MNT. August 30, 2014.  What are the Health Benefits of Pumpkin.  Available at: http://www.medicalnewstoday.com/articles/279610.php Accessed April 24, 2015.