no-bake nutty protein bites

There’s no shortage of ‘make your own energy bar recipes’ out there, but this one is just absolutely the best and the easiest. It’s sugar free, gluten-free, peanut-free, soy-free and protein packed. The best part is the clean-up (lack thereof) because I make the whole batch of nutty protein bites in one pot, one 9×9 pan and 1 baking measuring cup. In the spring and summer, I make one batch weekly, slice it into squares and keep it in the freezer. These little bites are filling; perfect for early mornings, trail snacks or quick energy boost before teaching a yoga class.

They are packed with protein and have absolutely no artificial anything! I’ve adopted this recipe from Angela Liddon’s excellent Vegan Cookbook Oh She Glows.

Dry Ingredients:

  • 1 C rolled oats
  • 1 C rice cereal
  • 1/4 C sliced almonds
  • 1/4 C hemp seeds
  • 1/4 C chia seeds
  • 1/4 C sugar-free dried cranberries
  • 1/4 C VEGA “protein and greens” original-flavor
  • 1 tbsp cinnamon

Wet Ingredients:

  • 1/2 C almond butter
  • 1 C brown rice syrup
  • 1 tsp vanilla

Directions: 

  • Line 9×9 baking pan with parchment paper
  • Measure dry ingredients and set aside
  • In a saucepan combine almond butter and brown rice syrup; heat over medium heat, stirring constantly
  • When liquid mixture begins to bubble, stir in vanilla
  • Immediately turn off the burner and add dry ingredients to sauce pan, stirring constantly to avoid burning
  • Transfer mixture to parchment-lined 9×9 pan and press firmly with spatula
  • Freeze for 1 hour minimum
  • Remove from freezer; lift parchment paper out of pan and set the bars on a cutting board. Use a pizza cutter to cut into small squares and keep in freezer
  • Eat and enjoy… they will vanish before you know it!

Happy Mixing,

-lisa

5 ways to beat the winter blues.

If I had it my way, it would be sunny and 72 degrees every day of year. (Except during October, when it should be 55 and cloudy for Harry Potter watching parties. Oh, and also, it should snow on Christmas. Oh, and temps should hover between 86 and 88 with partly cloudy skies June through July for optimal relax-by-the-pool time.) But we have four full seasons in good ol’ KCMO (how we love you, 64112) including winter.

And I’m one of those poor souls who is extremely, uncannily affected by dreary. I am a plant: the moment the sun shines I fling open my arms with wild abandon and the moment the gloomy weather arrives I shrivel into a grumpy lady and try to shrink into pseudo-hibernation. Every winter I vow: this winter will be different. I will not let Seasonal Affective Disorder disorder my day! I will be happy, gosh darnit.

But the sun still hides and I still snap at my husband and shrink into the couch and say things like: “I just can’t be happy…it’s winter!” At those pivotal moments when all could be lost, or when I could manifest cheery by bolstering neurotransmitters, I sigh (loudly, ardently) and try to cheer myself up with these 5 ways to beat the winter blues.

  1. Drink lemon and raw honey with hot water. Seriously, it works. I add a splash of apple cider vinegar to mine as well. The lemon helps balance your blood alkaline levels and stimulate your senses.  Drinking this throughout the day may also help you decrease your stimulant (coffee and caffeinated tea) intake, while still feeling cozy with a mug of hot drink.
  2. Dance to Justin Timberlake Music Videos. This just in: music videos are specifically made to get you up, moving, and smiling. Research also shows that dancing eases SAD symptoms, stress and anxiety. I’m a fan of VEVO, but the YouTube works, too.
  3. Adopt a new favorite sugar-free baked goodie. In the winter time, all I want is to bake comfort foods. But sugar reeks havoc on your immune system, your intestines where feel-good neurotransmitters like dopamine are produced, and your mood.  My favorite sugar-free baked goodie is a flax-pumpkin-muffin in a mug. It takes about 90 seconds to make and is super cozy.  (Recipe below.)
  4. Lend a loan on Kiva. Kiva is an international non-profit that bridges the gap between lender, loan and entrepreneur. On it, you become a lender and help a borrower grow a business, go to school, access clean energy or realize their potential. Loans are usually $25 and have a 97% return rate. Sharing and practicing gratitude for what you have through generosity is an instant mood-lifter. I usually have two loans active at any given time, supporting women entrepreneurs and students make their dreams a reality.
  5. Meditate on light and love. Sometimes our mind can change our mind.  A few moments of blissful guided meditation focused on our own Light and Love absolutely beats the winter blues. Try my Guided Meditation called “Own Your Light.” (Real talk: I even listen to this myself!)

I hope these little tips help you as much as they help me. Let me know which you try (or try all 5 in one day).

Happy Shining, even in the gloom.

-lisa

Flax-pumpkin-muffin in a mug Recipe.

In a microwavable mug combine:

  • 1/4 cup flax meal
  • 1 tbsp coconut oil
  • 2 tbsp canned pumpkin
  • 1 tsp baking soda
  • 1- 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 egg
  • 1 tblsp honey if you need something sweet

Stir ingredients well. Then microwave for 50- 60 seconds. Allow the mug cool once removed from microwave. Eat with a tiny spoon so it lasts longer. So easy and nutritious!

mug-muffin


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sugar-free pumpkin power bars (vegan! gluten-free! deliciousrecipe!)

sugar-free pumpkin power bars: recipe

It’s autumn again!  Time for everything cozy and pumpkin flavored.  Last fall I was really into vegan/gluten free baking (see this recipe for vegan pumpkin bread) and THIS year, I’m totally into sugar-free baked goods.   Pumpkin flavored baked goods are my favorite, I honestly can’t get enough.  After a few fun attempts (read: crumbly failures) at making my own power bars, I’ve finally perfected this recipe.  Cut them into small squares– you will want to eat a dozen.  :)

Ingredients:

  • 1 Tbsp Grapeseed Oil
  • 1 Ripe Banana
  • 1/2 can Pumpkin (about 120 g)
  • 1 C Almond Flour
  • 1 C Oat Flour
  • 1/4 C ground flax seed mixed with 1/4 C water
  • 1/2 C Raw Rolled Oats
  • 1/8 C Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 tsp Cinnamon
  • 1/2 C Golden Raisins
photo (8)

sugar free AND gluten free AND full of protein.

 

Procedure

Grease 9 x13 inch baking pan with grapeseed oil. Set aside.

Peel ripe banana and mush with a fork (or use a food processor.)  In a large bowl.

Stir in all ingredients, adding the rolled oats last.  You may need to adjust the quantity of oats according to how dry or moist your batter is.  Batter should be thick, easily turned over with a rubber scraper.

Using a rubber scraper or wax paper on your hand, press batter into baking pan.  Thick or thin– that’s up to you.

Bake at 350 degrees for 16-18 minutes.  (I don’t pre-heat my oven because I try to save energy and electricity.  You can read about this in my April Aparigraha Challenge: Save your Energy.)  Cut into small squares.  Yield: approx 24. Enjoy!

Make them this weekend and enjoy with your morning tea!  They are a great ‘pick me up’ on your way out the door to your evening yoga class.

Enjoy!

-lisa