Homemade Protein Bars
There are a lot of great (and healthy) ingredients in this recipe and it’s well worth it!!! These bars are great for on the run or a healthy snack for the kids. Enjoy!
Ingredients:
1 ¼ cup whey protein (chocolate is preferred)
½ cup oat flour (or spelt flour, millet flour)
2 cups rolled oats
½ cup oat bran
½ cup coarsely chopped flaxseed
½ cup wheat germ
1 tsp sea salt
1 tsp cinnamon
¼ tsp nutmeg
½ cup organic honey
1 cup dark chocolate (finely chopped)
1 ½ to 2 cups yogurt cheese (instructions below)
¼ canola oil, almond oil or olive oil
2 tsp olive oil
1 tsp vanilla
Cooking Spray
Preparation:
1. Preheat oven to 350 degrees and coat a 9 x 13 inch pan with cooking spray
2. In a large mixing bowl, combine protein, flour, oats, oat bran, flaxseed, wheat germ, sea salt, cinnamon, nutmeg, and chocolate.
3. In another bowl mix the yogurt cheese, oils, vanilla, and honey. Mix well.
4. Add bowls together and mix well.
5. Place mixture in prepared pan. Press it down and even it out.
6. Bake for 15 minutes. Remove from heat, let cool.
7. Cut into little bars and place separate bars on to a cookie sheet over wax paper
8. Bake for another 15 minutes. Remove from heat and let cool
9. Store in air tight container in fridge.
YOGURT CHEESE:
1. Buy a container of plain, fat free yogurt
2. Pour it into a small holed strainer lined with a paper towel and place a bowl underneath and put in fridge overnight or longer than 4-5 hours
3. The liquid that drips out is whey- throw that out (about 2 cups worth)
4. The stuff that you are draining is now the consistency of cream cheese and tastes AMAZING! It can replace mayo, sour cream, cream cheese and makes great dips for veggies.
Recipe is from Tosca Reid’s book- Eat Clean.
Chicken Roll-Ups with Spinach and Goat Cheese
For when you get bored with just plain chicken, here is the Best Chicken Recipe ever! It’s very simple and goes well with Grilled Asparagus!
Ingredients:
4 Chicken Breasts
2- 4 oz Goat Cheese
Bunch of Spinach
½ Red Pepper
1 cup of Mushrooms
½ cup of Pecan bits
Instructions:
1. Heat Oven to 400 degrees
2. Beat Chicken down to 3/8 inch (put chicken in wax paper first)
3. In a food processor, chop up the spinach, red pepper, mushrooms and pecan bits
4. Spread ½ to 1oz of goat cheese onto the flattened chicken (a little goat cheese goes a long way!)
5. Spread the mixture of spinach, red pepper, mushrooms and pecans over the goat cheese
6. Roll the chicken up and hold together with toothpicks
7. Place on a baking sheet and cook for 30-40 minutes or until the chicken is no longer pink
10 Best Foods for Your Heart
Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.
Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.
