energy bar

Date & Cranberry Energy Bars (No Bake, Gluten-Free, Vegan)

Tired of paying high prices for processed granola bars?

Tired of snacking on food that taste like cardboard?

Do you have a desire to feed your family foods that are whole, full of nutrients, and life giving?

This energy bar recipe is for you. It does NOT require baking. It only requires a food processor, a baking sheet, and a freezer.  This energy bar has no added sugar, full of fiber, and is a good source of protein to power you through your important daily agenda!  Let's be intentional about our food choices!

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#PLATEYOURINTENTIONS!
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Granola Bar Group

No Bake Date & Cranberry Energy Bars

Makes: 8 Bars

INGREDIENTS:

  • 2 cups pitted dates (soaked in warm water for 15 minutes, then drained)
  • ½ cup unsweetened dried cranberries (Can also use dried cherries, dried apricots, or dried blueberries)
  • ¼ cup natural peanut butter (I prefer homemade peanut butter or Whole Foods Natural Peanut Butter. No added sugars or oils, ONLY peanuts)
  • ¼ cup whole raw almonds (Can also use macadamia nuts or cashews)
  • ½ cup instant plain oats (gluten free if you need!)

DIRECTIONS:

  • Soak the pitted dates in warm water for 15 minutes. Drain well.
  • Place soaked dates, dried cranberries (or fruit), raw almonds, natural peanut butter, and oats in food processor and blend until combined well. My dough usually forms a ball when its blended.
  • Scoop mixture into a square, 8x8 baking pan.
  • Press the dough firmly into an even layer.
  • Place the baking pan in the freezer for 30 – 45 minutes to allow time to set.
  • Cut into 8 rectangle bars. I like to wrap each bar in parchment paper to reduce sticking and make the bars portable and easy to pack.
  • Store in the freezer or fridge.
Recipe Inspired by Nutritionist in the Kitch

Eating for Performance - Post Workout

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Eating After a Workout is called Recovery Nutrition. 

Goals of Recovery Nutrition Include: 1. Restore fluid and electrolytes (sodium and potassium) lost in sweat 2. Replace muscle fuel (carbohydrate) utilized during your activity 3. Provide protein to repair damaged muscle tissue and to stimulate growth of new muscle tissue

Nutrition for Recovery Needs to Begin Between 15-60 minutes From the Completion of the Activity.

2 Important Areas in Recovery Nutrition:

Glycogen Replacement: Consume 25-50g carbs immediately after exercise. This can be a combination of food and drink. Examples Include: Energy bar, Bagel, Whole Wheat Bread, Dried Fruit, or Fresh Fruit, Granola Bar or Low-Fat Granola Pieces.  Another option would include replacing your carbohydrate store with a sports drink if you have a difficult time eating immediately after a workout. • Re-Hydrate: Begin drinking 16oz. of water for every pound of water lost through sweat during a workout. Continue to drink water throughout the day.  Water is generally the best way to replace lost fluids. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Eating for Recovery Will Result In:

Increased ability to Train Longer and with More Intensity

Delay the Onset of Fatigue

Improve Body Composition and Strength

Maintain Healthy Immune System

Reduce Risk of Injury

Reduce Risk of Cramps and Stomach Distress During Workouts