Post Workout Snacks

Who is doing COME TO THE WELL????
If you have not sign-up, DO IT RIGHT NOW!!!!!!
If you are, you will need some Post Work Out Snacks to eat in between WODS.

Bars are a great and easy option.   There are a few Bar Recipes on this blog that you may like.   If you have a favorite, please share.

Sweet Potatoes are another great option.  Do you have a sweet potato recipe you could share with us?

WHAT ARE YOUR FAVORITE POST WOD SNACKS??????
Do not forget to sign-up!!!  Can't wait to see everyone on Saturday!!!!!

Raw Lemon-Coconut Bars - Rodale

These tasty bars are similar to Lärabars, but contain no added sweetener and are gluten free.
Makes 12 bars

Ingredients:

• ¾ cup plus 1 Tablespoon almond meal OR 1 cup sliced or slivered almonds
• 1½ cups pitted dates or 1¼ cups chopped dates or raisins
• 1 cup unsweetened dried shredded coconut
• Zest of 1 organic lemon
• 2 Tablespoons lemon juice

Instructions:
If using chopped dates, cover them with warm water, let them soak for about 5 minutes, and drain. If using sliced or slivered almonds, put them in your food processor and whir them into meal.
Sprinkle 1 tablespoon of almond meal evenly over the bottom of an 8-inch-square baking pan. Add the remaining ingredients to the food processor and whir until well mixed. Press into prepared pan. Chill for a couple of hours until firm, then cut into 12 squares, and wrap each in wax paper or store in an airtight container. These will keep at room temperature for a month…if you can resist them for that long

Variations: Don't like lemon? You can substitute any nut, seed, or dried fruit in this recipe and change the seasonings to reproduce just about any bar out there. Here are a few tasty alternatives.
• Cherry Pie Bars: Substitute 1 cup of dried cherries or cranberries for the coconut.
• Apple Pie Bars: Substitute 1 cup of diced, dried apples for the coconut, omit the lemon zest and juice, and add 1 teaspoon of powdered cinnamon.
• Chocolate-Cashew Cookie Bars: Use 2 cups of cashews instead of the almonds and coconut, omit the lemon zest and juice, and add 1 teaspoon vanilla extract. Add ¼ cup of mini semisweet chocolate chips once everything else is well blended.
• PB & J Bars: Use peanuts (or shelled sunflower seeds) instead of almonds, substitute 1 cup of dried cherries or cranberries for the coconut, and omit the lemon zest and juice

Bars –Lee

Ingredients

• ½ cup slivered almonds
• ½ cup pecans
• ¼ cup almond or sesame meal
• ¼ cup unsweetened shredded coconut
• ¼ cup almond butter
• ¼ cup coconut oil
• 1 tsp vanilla
• ½ tsp raw honey
• ¼ tsp salt
• ½ cup dried cran or blueberries

Instructions

1.     On a cookie sheet toast nuts and shredded coconut until golden brown. 

2. Pour into a food processor and pulse until nuts are chopped and the mixture is coarsely ground. 
3. In a mixing bowl melt coconut oil and almond butter in microwave (about 20 secs). 
4. Add vanilla, honey and salt.  Mix thoroughly. 
5. Fold in nut mixture and almond meal until mixed. 
6. Fold in cran/blueberries.  Press mixture into 8x4 loaf pan. 
7. Refrigerate for 20 mins. 

Cut loaf length wise, should make 6 good sized bars.  Keep in fridge until ready to eat.

Gluten Free Almond Power Bars

Elana's Pantry

Ingredients

• 2 cups almonds (raw)
• ½ cup flax meal (flax seeds ground in a blender)
• ½ cup shredded coconut (unsweetened)
• ½ cup unsalted almond butter (roasted tastes better)
• ½ teaspoon celtic sea salt
• ½ cup coconut oil
• 4 drops stevia
• 1 tablespoon agave nectar
• 1 tablespoon vanilla extract
• 1 cup dark chocolate 73% (optional)

Instruction

1. Place almonds, flax meal, shredded coconut, almond butter and salt in a food processor
2. Pulse briefly, about 10 seconds
3. In a small sauce pan, melt coconut oil over very low heat,
4. Remove coconut oil from stove, stir stevia, agave and vanilla into oil
5. Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste
6. Press mixture into an 8 x 8 glass baking dish
7. Chill in refrigerator for 1 hour, until mixture hardens
8. In a small saucepan, melt chocolate over very low heat, stirring continuously
9. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens
10. Remove from refrigerator, cut into bars and serve

Makes 20 bars
These no bake, high-protein, high-fiber bars are based upon Melissa Diane Smith's recipe for Amaretto Protein Bars in her book Going Against the Grain and are a cinch to make. The chocolate topping makes them seem a bit decadent (skip it if you must, they'll still come out fine) --though dark chocolate, rich in anti-oxidants has now entered the echelon of power foods so I'll keep it on mine.
By the way, the photo above is actually of Macadamia Power Bars. To make that recipe simply substitute raw macadamia nuts for the almonds and raw macadamia nut butter for the roasted almond butter.