How to Make Protein Bars

Protein bars are easy to make and are great for on-the-go snacks. Commercial protein bars are often filled with fillers, soy, artificial flavors and sweeteners. Try this take on the protein bar formula from Team Beachbody Newsletter

Recipe: Snack Bar-O-Matic

Want to try your hand at making your own fruit and nut–based snack bar? In just a few minutes, you can create a healthy, customizable snack to help you eat right when you’re on the go. Thanks to a date or prune base, these bars are rich in potassium, an electrolyte that is essential for healthy muscle function (including the most important muscle, the heart!). The nuts and seeds provide protein as well as good-for-you monounsaturated fats and/or omega-3 fatty acids. And the high fiber content will help keep you regular.

Want to really kick up the nutritional wow factor? Add a couple scoops of your favorite Shakeology.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Yield: 12 servings, 1 bar each

Ingredients:

1 cup pitted whole dates or prunes for the base

1 cup dried fruit

1 cup nuts and seeds

2 scoops Shakeology (optional)

Optional flair

Preparation:

  1. Combine equal parts dates or prunes, dried fruits, nuts, and seeds in the bowl of a food processor.
  2. Process for 1 to 2 minutes. Check to make sure all ingredients are breaking down into smaller pieces; scrape sides of bowl as needed. Process 2 to 3 minutes more until ingredients form tiny crumbs that come together into a loose ball.
  3. Turn out the Snack Bar-O-Matic mixture onto a square of cellophane (or an 8″ x 8″ baking dish). Press into a flat disc.
  4. Cover tightly and refrigerate one hour.
  5. Cut into 12 bars. Store in the refrigerator.

Choose one or more from each:

1 CUP BINDING FRUIT (these will give your bars the best texture)
Dates
Prunes

1 CUP DRIED FRUIT
Dried apricots
Dried figs
Raisins
Dried cranberries
Dried blueberries
Dried cherries

1 CUP RAW NUTS OR RAW SEEDS
Flaxseeds
Chia seeds
Pepitas
Sunflower seeds
Almonds
Walnuts
Peanuts
Cashews
Sesame seeds
Coconut

OPTIONAL FLAIR
1/2 tsp. rum extract
1/2 tsp. cinnamon
1 Tbsp. honey
1/2 tsp. vanilla extract
1–2 oz. dark chocolate chips
2 tsp. grated fresh ginger

 

WITH SHAKEOLOGY* (per serving):

CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
1515 g<1 g0 mg76 mg20 g5 g12 g6 g

WITHOUT SHAKEOLOGY* (per serving):

CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
1245 g<1 g0 mg51 mg15 g3 g11 g3 g

Body Beast® and P90X®/P90X2® Portion Information

Body Beast Nutritional Information
With Shakeology:

FruitFat
21

 

 


Body Beast Nutritional Information
Without Shakeology:

FruitFat
1-1/21


P90X/P90X2 Nutritional Information (both):

FruitFat
11/2



Note: Calories are approximate and will vary depending on the ingredients you add. Calories do not include “optional flair.”

 

Inspired by: The Kitchn

Sources:

  1. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Potassium_UCM_306021_Article.jsp
  2. http://www.nuts.com/driedfruit/dates/pitted.html

RECIPE – Kale & Broccoli Matchstick Salad

Kale-and-Broccoli-Matchstick-Salad-with-Hazelnuts
Kale and broccoli are two powerhouse vegetables! EAT your greens, people! I needed a new Kale recipe to add to my menu. If you are following autoimmune protocol, omit the hazelnuts and cheese.

Kale is loaded with fiber which aids in digestion. It is also high in iron, VitK, calcium and Vit K. Most of us deal with some level of inflammation in our bodies due to stress, lack of sleep, food intolerances and autoimmune disease. Kale is also high in Omega-3 fatty acid which is anti-inflammatory. Quercetin, a key ingredient found in the Beachbody Performance line, is found in large amounts in kale! It is a flavonoid that is thought to reduce inflammation following exercise, and support energy production by increasing mitochondria.

So try adding this new kale recipe to your menu plan!!! Comment below what you think of this recipe!

(This recipe first appeared on the Team Beachbody Blog) with photos by Kirsten Morningstar.

Fresh and crunchy, this isn’t an ordinary salad. It features thinly sliced ribbons of kale with an often overlooked vegetable, broccoli stems. The next time you use broccoli florets in a recipe, instead of discarding the stems, you’ll want to save them for this deeply satisfying salad. It’s topped with toasted hazelnuts and sharp manchego cheese. Sautéed leeks with lemon juice and olive oil create a rich dressing (and also tastes lovely as a sauce on fish).

Tip: After you slice the kale and before you add it to any other ingredients, squeeze it roughly in your hands as though you were crumpling a paper bag. This “massage” makes it more tender and easier to digest.

Tip: This recipe uses a simple technique to remove the skins from the hazelnuts. After a few minutes of toasting on a baking sheet in the oven, the skins easily rub off with a towel. It’s worth the extra step; removing the slightly bitter skins make the nuts sweeter.

Kale-and-Broccoli-Matchsticks-Salad-with-Hazelnuts-InPost

Kale and Broccoli Matchstick Salad with Hazelnuts

Total Time: 34 min.
Prep Time: 15 min.
Cooking Time: 19 min.
Yield: 4 servings, about ¾ cup each

Ingredients:
¼ cup raw hazelnuts
1 lb. fresh kale, stems and ribs removed and discarded, leaves thinly sliced
3 broccoli stems, peeled, cut into matchstick-sized pieces (about 1 cup)
Sea salt (or Himalayan salt) (to taste; optional), divided use
2 Tbsp. olive oil
2 medium leeks, whites and tender greens only, finely chopped
2 Tbsp. fresh lemon juice
Ground black pepper (to taste; optional)
¼ cup shredded Manchego (or Pecorino Romano or Parmesan) cheese

Preparation:
1. Preheat oven to 350° F.
2. Place hazelnuts on baking sheet. Bake for 12 to 14 minutes, or until golden. Transfer to a clean kitchen towel to cool. Rub off skins and discard; coarsely chop nuts. Set aside.
3. Place kale and broccoli in a medium bowl. Season with salt if desired; mix well. Set aside.
4. To make dressing, heat oil in medium nonstick skillet over medium-high heat.
5. Add leeks; cook, stirring frequently, for 4 to 5 minutes or until tender.
6. Add lemon juice. Season with salt and pepper if desired; mix well.
7. Top kale mixture with dressing, hazelnuts, and cheese; mix well.

NutritionalData-KaleAndBroccoliSlaw-

Autoimmune Protocol and Dining Out = Trouble

When you are following the autoimmune protocol (AIP), it is quite challenging to eat out. Even a simple salad can have hidden triggers in the salad dressings such as artificial sweeteners, seed spices, and preservatives. So I was quite delighted when I saw that Panera Bread (the name says it all as to why I don’t go there – GLRaspberry VinaigretteUTEN heaven!) is cleaning up it’s act! They had to change over 100 ingredients to fit it’s new cleaner food promise! Who knew that salad dressings would be the most challenging to clean up! If you’re just starting on your autoimmune protocol adventure, it’s best to not eat out until you’re safely past the reintroduction phase. Once you know your trigger foods, you can begin to navigate the restaurant menu with care.

You can read the entire article on Panera Bread in the May 6, 2015 edition of Fortune Magazine. So when you’re eating out, be mindful of the eateries  that are trying to clean up their act and support them! It can be challenging to visit such places as Panera Bread with the family when on a restricted diet. I hope it continues to get easier to find healthy, clean food when you are out and about enjoying a meal with family and friends.

Panera is particularly excited about its efforts to “clean” up salad dressings. Beginning Tuesday, the restaurant’s salads will be made without artificial sweeteners, colors, flavors and preservatives. Many of the company’s sales, like the new Kale Caesar salad, are made completely without those artificial additives.

“Salad dressings were the most challenging category by far for us [to change],” said Burnett. All commercially made dressing are packed with those ingredients, so Panera had to get creative.

The company also had to be patient. It took two months just to determine what the ingredients were in the Greek salad dressing, for example, and another four months to reformulate the dressing so all the ingredients and the process to obtain them fit in Panera’s new standard. Panera then spent months testing the new formulation in its restaurants.

 

My kids love to whip up their own salad dressings. One of their favorites is Balsamic vinaigrette from the 21 Day Fix nutrition guide.

Balsamic Vinaigrette

6 Tbsp balsamic vinegar

1/4 c fresh lemon juice

1 tsp. raw honey (or pure maple syrup)

2 tsp. Dijon mustard (not-AIP)

6 Tbsp. extra-virgin olive oil

1. Combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

2. Stir in mustard; mix well.

3. Slowly add oil while whisking; mix well.

You can store left over dressing in the fridge in a sealed container. Hold at room temperature for 30min or sit in warm water and  give it a good stir before serving.

 

If you’re on autoimmune protocol, do check out Dr. Amy Myer’s new book, The Autoimmune SolutionShe includes several salad dressing recipes including a handy “Create Your Own Salad Dressing” chart. You choose your oil, your vinegar, your juice and your seasoning from the list of choices and there you have your own AIP-compliant salad dressing!

 

Strawberry Shakeology + Chocolate Shakeology = DA BOMB!

My Strawberry Shakeology finally arrived! I tried it with water in a shaker cup as I might have it while on the road. It was tasty but definitely not my preferred method, ha ha ha. My go to drink has been the following:

1/2 scoop Chocolate Shakeology
1/2 scoop Vanilla Shakeology
1/2 serving frozen strawberries or blueberries (my fav)
1/2 cup So Delicious Coconut milk
8 oz water
1-2cups greens (baby kale, baby spinach, swiss chard0
Blend in my mixer and enjoy!

Today, I just subbed Strawberry Shakeology for Vanilla Shakeology.

1/2 scoop Chocolate Shakeology
1/2 scoop Strawberry Shakeology
1/2 serving frozen strawberries
1/2 cup So Delicious Coconut milk
8 oz water

Blend in my mixer! This was so smooth and creamy. A bit thicker and it would be a wonderful pudding. Or, you can add a bit of avocado to really give it that pudding texture. You can see by the smile on my face, I was very delighted with the flavor and texture. This will be my new go-to mix. I’m not like most people – I do not change up very often. I find one or two that I like, and I just stick with that. I need one meal of my day to require little thought, but be packed full of nutrition!

UPDATE: I tried 1/2 chocolate Shakeology + 1/2 Strawberry Shakeology + frozen blueberries = NOT da bomb. The blueberries muddied the flavor. It was MOST definitely drinkable, but not that soul-soothing flavor of 1/2 chocolate Shakeology + 1/2 Strawberry Shakeology + frozen +frozen strawberries I had yesterday!

 

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The Holiday Edge – Day 2 CORE!!!!!!!

It’s day 2 of Shaun T’s The Holiday Edge!  Today, it’s all about focusing on the CORE and working those abdominal muscles! Food of the day is one of Shaun’s  favorites and mine as well…AVOCADO! It’s a nutritious fat that you should be eating daily. Get the full breakdown as part of the complete FOOD GUIDE at Shaun T’s Holiday Edge Food blog! /h3>
 

One of my favorite recipes with avocado is to make chocolate pudding! You can use a chocolate protein powder or Chocolate Shakeology!

chocoshakeopudding

Another staple in my house is guacamole!

For other tasty avocado treats, check out more recipes at Nom Nom Paleo. I have made her avocado and basil dressing that is in her Nom Nom Paleo iPad app. It is delicious! You can use it as mayonnaise or salad dressing. It’s very versatile. This Chilled Cream of Avocado Soup with Dungeness Crab sounds amazing! Let me know if you try it!

 

Guest Blogger: Good nutrition is possible for busy Middle Agers

Why bother? written by Kama Davis

We are a family that is very concerned about our health. I was upset when I recently learned that my teenage son had only eaten a Clementine before going to school. I discovered this when his pediatrician asked him what he’d had for breakfast the morning of his yearly physical. She proceeded to advise him to eat a better breakfast. For someone that is concerned about nutrition, to say I was embarrassed, would be an understatement.

As soon as we got in the car, the first words out of my mouth were, “What do you mean you only had a Clementine for breakfast?” He said that he was rushed and was sick of eating smoothies, after being on a soft foods diet for a week. He had some orthodontic work the week before and had been having smoothies a few times a day. I proceeded to list a bunch of other options that he could have had, like cereal, yogurt, or the Clementine and at least some toast or something to make it more of a meal. He said that he does that sometimes, but gets bored.

I asked him what he wanted and he said, “I can’t have what I want for breakfast. There isn’t enough time in the morning.” Again, I just asked him to tell me and he finally said that he wished he could have a hot breakfast of bacon and eggs in the morning. He was correct that we are pressed for time and making bacon and eggs in the morning would be very difficult. What he didn’t think of is that I am the Queen of bulk cooking.

Despite three kids, a job, volunteer work and all of the stuff that goes along with having a family these days, I still manage to put a healthy, home-cooked meal on the table every night, thanks to bulk-cooking. When I cook, I make more than I need for that particular meal, then freeze the remainder to serve on a night when I don’t have time to cook. Or on weekends, I’ll cook for the sake of having leftovers. Other than stocking my freezer with homemade pancakes and muffins, I’d never really thought about bulk-cooking breakfast. I’m happy with my morning smoothie with Shakeology every day, so it wasn’t really on my radar.

During the ride home, I said that I had an idea for making a bunch of breakfast sandwiches at once and that he could pick the ingredients, so that they’d be exactly the way he likes them. He seemed pretty excited about this and started thinking about different ways that we could make them. Later that night, I mentioned this to my Husband, who also seemed pretty excited about having a hot breakfast during the week. He’ll sometimes make himself a quick egg and a bagel in the morning, but he doesn’t have the time to do that every day.

We finally decided that we’d make three kinds of sandwiches. We’d have red pepper for my Husband, mushroom for my son, and plain sandwiches that would appeal to everyone. We bought all of the ingredients, so that we’d be ready to start cooking on Saturday morning.

It took a little bit of time, but was very easy. My husband cooked the bacon, while I photo(7)toasted the English Muffins in the oven. I diced some peppers and mushrooms and put them in a muffin tin that had been sprayed with cooking spray. I then took one egg, cracked it into a pourable measuring cup, gave it a quick scramble and poured it into one of the muffin cups. I repeated this until all of the cups were full and baked the eggs at 350 degrees for about 15 minutes.

After everything was cooked, I just assembled the sandwiches, wrapped them in waxed paper, and labeled them. My husband hates mushrooms, so we must be careful. After all of the sandwiches were wrapped, I put them in Ziploc bags for the freezer.

photo(4)

photo(5)

 

 

 

 

 

 

 

 

So why bother? I mentioned to one of my friends that I was planning to do this and she said, “Why bother? You can just buy them in the freezer section of the grocery store.” Indeed.

 

Let’s look at a Jimmy Dean Bacon, Egg & Cheese Sandwich.
BISCUIT:  ENRICHED BLEACHED FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, PALM OIL, BUTTERMILK, CONTAINS 2% OR LESS:  ISOLATED SOY PRODUCT, SUGAR, BAKING SODA,  DEXTROSE, SALT,  ACIDIC SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE, LACTIC ACID,  DATEM,  POTASSIUM SORBATE (PRESERVATIVE), MALTODEXTRIN, NATURAL AND ARTIFICIAL FLAVORS, COLORED WITH (ANNATTO AND TURMERIC), XANTHAN GUM, SOY LECITHIN, SOY FLOUR.  GRILLED EGG PATTY:  WHOLE EGGS, WATER, SOYBEAN OIL, NONFAT DRY MILK, MODIFIED CORN STARCH, SALT, XANTHAN GUM, NATURAL AND ARTIFICIAL BUTTER FLAVOR (BUTTER [CREAM, MILK], PARTIALLY HYDROGENATED SOYBEAN AND COTTONSEED OIL, SOYBEAN OIL, LIPOLYZED BUTTER OIL, NATURAL AND ARTIFICIAL FLAVORS), CITRIC ACID.  PASTEURIZED PROCESS AMERICAN CHEESE:  MILK, WATER, CHEESE CULTURE, CREAM, SALT, SODIUM CITRATE, POTASSIUM CITRATE, SODIUM PYROPHOSPHATE, SORBIC ACID (PRESERVATIVE), SODIUM PHOSPHATE, CITRIC ACID, ANNATTO (COLOR ADDED), SOY LECITHIN, ENZYMES.
COOKED BACON: CURED WITH: WATER, SALT, SUGAR, SMOKE FLAVORING, SODIUM PHOSPHATE, SODIUM ERYTHORBATE, SODIUM NITRITE.  CONTAINS EGG, MILK, SOY AND WHEAT

Sounds delicious! Not quite like our Organic English Muffin, an egg, a slice of bacon, a piece of cheese, and oh yeah…a vegetable! I bother because I want my family to eat a healthy diet and try to cut out as many chemicals as I can. Also the look on my son’s face when he realized that I had gone to the bother of making those sandwiches, just the way he likes them, was priceless.

This was our first time and we have some other ideas including trying different cheeses or making our own biscuits or bread. I think this will be a keeper though, because a Clementine is not breakfast.