http://www.2doctricoaching.com Energy Bars and Snacks for Busy Triathletes [email protected] Tired of commercially-made sport bars and store-bought snacks? Make your own and save a ton of money! Sure, it takes more time but it's so worth it! All of these snacks can be made ahead of time and frozen. Just set aside an evening to make 2 or 3 of the recipes and you've got healthy snacks to last you for weeks! These recipes can also be easily modified to meet your needs. Substitute any nut butter for peanut butter, for example, or dried cranberries for raisins. Experiment and see what works for you! Grab 'em from the freezer on your way to work. Take them on long rides or on your way to the gym. They're easy to transport and they're perfect for a pre- or post-workout snack. For more great recipes and nutrition info, check out our blog on www.2doctricoaching.com. If you have any questions, feel free to email me at [email protected]. Happy training! Cindy Dallow, PhD RD http://www.2doctricoaching.com http://www.2doctricoaching.com Banana Sweet Potato Canola Oil Dried Cherries Coconut Oil Or Butter Dried Plums Extra Virgin Olive Oil Quinoa Olive Oil Sunflower Seed Butter All Natural Peanut Butter Tahini Almond Butter All Purpose Gluten Free Flour Brown Rice Syrup Brown Sugar Dry Oatmeal Dark Chocolate Chips Egg Whites Maple Syrup Dark Organic Chocolate Plus 2 Tb Diced Prunes Dried Unsweetened Cranberries (Or Any Dried Fruit) Chocolate Whey Protein Powder Honey Vanilla Protein Powder Oat Flour Almonds Oats Chia Seeds Old Fashioned Rolled Oats Cinnamon Organic Raisins Dry Roasted Almonds Pitted Dates Ground Flax Seed Raw Honey Mixed Seeds Rolled Oats Peanut Butter Tb Vanilla Extract Raw Almonds Unsweetened Coconut Flakes Salt Vanilla Extract Sea Salt Sunflower Seeds http://www.2doctricoaching.com Chocolate Salty Balls 10 minutes All Natural Peanut Butter (or Pop the nut butter and syrup in the microwave for about 30 seconds so that any nut butter) they are able to be combined well. Then combine all ingredients. If you need a Brown Rice Syrup (or maple bit more holding power, add more protein powder. Then add a pinch of salt on syrup) top. Chocolate Whey Protein Powder Dry Oatmeal (or 2/3 cup Rice This recipe can easily be modified to meet your needs. I used maple syrup Krispies) instead of brown rice syrup and you can use peanut (or any nut) butter instead of almond butter. For protein powder, I used EAS chocolate whey protein powder and it worked fine. Also, I freeze mine and just take them out as needed. My kids love them! 150 This recipe is found all over the internet so I'm not sure where it originated from. 7g You can find a similar version here: notesfromamessykitchen.com Saturated 1g 18g Fiber 2g Sugar 7g 4g Cholesterol 0mg Sodium 12mg Potassium 76mg Iron 1mg Vitamin D 0IU http://www.2doctricoaching.com Cherry Almond Energy Bars 35 minutes Old Fashioned Rolled Oats Preheat oven to 350 degrees. Quinoa (uncooked) Dried Cherries (Chopped up) Spread oats and quinoa on a baking sheet. Bake at 350° for 8 minutes or until Dry Roasted Almonds lightly browned. Cool. Place oat mixture in a large bowl, and stir in cherries, Unsweetened Coconut Flakes almonds, coconut, flaxseed meal, and chocolate. Ground Flax Seed (optional) Dark Organic Chocolate Combine almond butter, honey, oil, and salt in a small saucepan over medium Almond Butter heat; bring to a boil. Cook 1 minute, stirring constantly. Pour almond butter Honey mixture over oat mixture; toss well to coat. Press mixture into an 8-inch square glass or ceramic baking dish coated with cooking spray. Bake at 350° for 13 Canola Oil minutes or until lightly browned. Cool completely in dish. Cut evenly into (1 x 4- Salt inch) bars. 176 8g https://www.myrecipes.com/recipe/cherry-almond-energy-bars Saturated 2g These bars fit snugly into snack-size zip-top plastic bags but also divide easily 24g into squares. Store in an airtight container up to three days. Fiber 3g Sugar 12g 4g Cholesterol 0mg Sodium 5mg Potassium 122mg Iron 1mg Vitamin D 0IU http://www.2doctricoaching.com No-Bake Energy Bars 10 minutes Dried Plums Place dried plums, dates and half of the almonds in a food processor and pulse Pitted Dates until you get sticky paste. This will only take a few seconds. Almonds Transfer this paste into a bowl, add seeds, cranberries and the other half of Mixed Seeds almonds (roughly chopped). Mix well. Dried Unsweetened Cranberries (Or Any Dried Fruit) Spoon this mixture into a rectangular/square cake pan that is lined with baking paper. Press it down as firmly as possible. This step is important – it will prevent the bars from falling apart. 200 9g Saturated 1g Place in the freezer for at least 1 hour before slicing 29g Fiber 5g When sliced, wrap each bar in a grease-proof paper or cling film and place Sugar 18g them in a zip-lock bag. 5g Cholesterol 0mg Sodium 0mg Potassium 353mg An 8x9 inch rectangular pan works well. You can easily double this recipe or Iron 1mg Vitamin D 0IU adjust to your liking (add more nuts, seeds, etc). Store the bars in the freezer in an air- tight container or a ziplock bag. This recipe is from www.happyfoodstube.com. Visit this site for more great recipes! http://www.2doctricoaching.com Homemade Granola Bars 30 minutes Old Fashioned Rolled Oats Preheat oven to 350. Cover a half-sheet pan with parchment paper and spread Raw Almonds the almonds in a single layer. Toast for ten minutes or until fragrant. Cool Plus 2 Tb Diced Prunes completely and chop. (apricots or dates) Next, spread the oats in the same pan. Toast the oats for ten minutes, stirring Tb Vanilla Extract halfway through. Remove oats and turn down heat to 300. Cinnamon Salt Spray an 8x8 square baking pan with nonstick cooking spray or line it with Brown Sugar parchment paper. Olive Oil Honey (or maple syrup ) Combine toasted oats, chopped almonds, diced prunes, cinnamon, vanilla and salt in a large bowl and toss to combine. In a small saucepan, combine the brown sugar, olive oil and honey (or vegan 218 12g substitute) and heat over medium heat stirring to dissolve the sugar. Saturated 1g 26g Pour the wet ingredients over the oat mixture and stir with a spatula to coat the Fiber 4g dry ingredients evenly. Sugar 10g 5g Pour the mixture into the prepared pan and using the bottom of a metal spatula Cholesterol 0mg firmly press down on the mixture until it is noticeably denser and more Sodium 1mg Potassium 181mg compact, about one minute. If the spatula sticks to the granola, cover it with a Iron 1mg sheet of parchment paper and press down on the sheet. Vitamin D 0IU Bake the granola for 15 minutes. Cool completely. Cut in half and cut each half into 6 bars. Enjoy! West of the Loop https://www.westoftheloop.com/2017/01/04/healthy-eating- homemade-granola-bars/ Check this site for more great recipes! http://www.2doctricoaching.com Sweet Potato Flatbread 30 minutes Sweet Potato (large, peeled and Bring a pot of water to a boil. Place sweet potato in a steamer over boiling sliced) water and cover for 7 minutes (or until tender). Mash and measure out 1 cup Sea Salt per 6 servings. (Set any leftovers aside to use in another meal.) All Purpose Gluten Free Flour (plus extra for dusting) In a mixing bowl, use a spatula to combine the sweet potato, salt and the flour. If the dough feels wet, add an extra tablespoon of flour at a time until it is soft Extra Virgin Olive Oil (divided) and workable. Note, the moisture level of sweet potatoes may vary and require more or less flour. 152 Dust your hands and working surface with flour. Roll the dough into 2-inch 5g balls. Then, roll each ball flat to about 1/8- to 1/4-inch thick. Saturated 1g 26g Fiber 5g Heat half the olive oil in large skillet over medium-low heat and cook each Sugar 1g flatbread for about 2 to 3 minutes per side. Add more oil as needed between 2g flatbreads. Cholesterol 0mg Sodium 209mg Transfer to a basket covered with a dish towel until ready to serve or store in a Potassium 73mg plastic container and take to work for a yummy snack. Enjoy! Iron 0mg Vitamin D 0IU This recipe was tested using Bob's Red Mill All Purpose Gluten-Free Flour. If using another type of flour, results may vary. Hummus, curry, stew, soup, lentils, black beans or caramelized apples. Steam a large batch of mashed sweet potatoes earlier in the week and set aside a portion for this recipe. Refrigerate in an airtight container up to 4 days or freeze for up to 6 months. One serving is equal to one flatbread. http://www.2doctricoaching.com Almond Butter Stuffed Dates 5 minutes Pitted Dates Spoon an even amount of nut butter into the centre of each date. Enjoy! Almond Butter 296 Use sunflower seed butter or tahini instead of almond butter. 17g Sprinkle with coconut flakes, cacao nibs, or hemp seeds. Saturated 1g 33g Fiber 6g Sugar 25g 7g Cholesterol 0mg Sodium 3mg Potassium 475mg Iron 1mg Vitamin D 0IU http://www.2doctricoaching.com Banana Chia Crisps 25 minutes Banana (medium, ripe) Preheat oven to 350F and line a baking sheet with parchment paper.