Two Super Easy & Healthy Recipes for On-The-Go!

Posted by Lori Merrill & Kathy Moser on 09/21/2017

 

One of my favorite snacks are protein bars. Good news is--my whole family loves them, too! The Peanut Butter Protein Bars recipe is one that I have used for almost 10 years. The Chocolate Energy Bites recipe was shared by Kathy Moser at our recent Keepers Connection “Back to School” Event and they were a big hit.

Both recipes are easy and great to keep on hand for kiddos and adults. Plus, they are super easy to throw in your purse or backpacks for a healthy snack on the go. Enjoy! 

In His Love, 

Lori 

 

PEANUT BUTTER PROTEIN BARS

The protein I use is a pea protein. Local honey is supposed to help keep your allergies to a minimum, so do your best to buy local. I like to substitute almond butter for the peanut butter or at least use it for half the required amount. I buy organic unprocessed oats from my local Sprouts Market. This makes the whole recipe super healthy and super good! Once the bars have hardened I cut them into small squares and wrap them in wax paper or plastic wrap. This makes them easy to toss in your bag or purse when you head out the door.

Ingredients:

      • 1 ¾ cup honey
      • 2 cups peanut butter (substitute almond butter for healthier option, or do a combination of both)
      • 1 cup chocolate protein powder
      • 1 cup vanilla protein powder
      • 3 cups old fashioned oats 
    1. Microwave honey and peanut butter together for 2 minutes
    2. Stir in protein powders
    3. Stir in oats
    4. Spread into pan
    5. Store in fridge
    6. Enjoy!

 

CHOCOLATE ENERGY BITES from Kathy Moser

Ingredients:

      • 1⁄2 cup creamy peanut butter
      • 1⁄3 cup honey

      • 1 tsp vanilla extract
      • 
1 cup old fashioned oats
      • 3 tbsp unsweetened cocoa powder

      • 1⁄3 cup ground flax seed

      • 1 tbsp wheat germ or 1 tbsp chia seeds (or 1⁄2 tbsp each)

      • 1⁄2 cup dark chocolate, chopped (I used 70%) or dark chocolate chips would work
    1. Mix all ingredients together in a large bowl
    2. Roll into 1 inch balls
    3. Store in air-tight container in the fridge (or freeze).

{Note: If recipe seems too dry, add another tablespoon or two of peanut butter or honey.}


Benefits of Dark Chocolate: High in antioxidants (even more than blueberries or acai berries), improves blood flow and can lower blood pressure, 
helps lower LDL and raise HDL cholesterols, 
reduces insulin resistance and risk of heart disease
, contains flavanols (which help protect against sun damage)

Benefits of Honey:
 Anti-bacterial, anti-fungal properties, 
contains antioxidants and probiotics, 
strengthens immune system, aids with allergies

Benefits of Flaxseed:
 Rich in omega-3 essential fatty acids, 
shown to inhibit cancer, reduces risk of both cardiovascular and lung disease

Benefits of Chia Seeds & Wheat Germ:
 Both are great sources of fiber, protein, vitamins and minerals

Benefits of Oats:


-Among the most nutrient dense foods you can eat.

-Rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.

-Contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits. 

-High in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

-May lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

-Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels. 

-Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

-Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

-May help prevent asthma in children when fed to young infants. 

-Oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

 

 

 

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