Last week I purchased Nancy Clarke’s Sports Nutrition Guidebook and I would like to share this delicious recipe which I had a go at myself. The recipe is a simple one bursting with fibre, protein and healthy fats. One can add or remove ingredients according to preferences, taste and what you have in your pantry. So here goes the recipe:
1 ½ cup (120g) Oats, quick cooking or old fashioned
½ cu (60g) sunflower seeds, hemp heart, or chopped nuts of your choice
3 tablespoons chia seeds
¼ cup (40g) dried fruit of your choice such as raisins or chopped dates.
1 teaspoon ground cinnamon
1 cup (260g) peanut butter or nut butter of your choice
½ cup (170g) honey
Optional: 1 teaspoon vanilla extract, ½ teaspoon salt.
Method:
Line a 9x9 inch square pan with parchment paper. In a mixing bowl, combine oats, sunflower seeds, chia seeds, dried fruit, cinnamon and salt. In a microwaveable bowl, combine peanut butter, honey and vanilla extract; warm in the microwave oven for a minute and then mix together until very smooth. Pour the peanut butter in the mixture over the dry ingredients and stir until very smooth. Then, transfer the mixture to the prepared pan. Using the back of the spoon, firmly press the mixture evenly into the pan. Cover and refrigerate for at least 1 hour or overnight.
Yields: 16 bars
Some nutritional info per bar: 180 calories per bar, 20g carbs, 5g protein and 9g fat.
Buon Appetite!!
