Hey there! Last week in my list of "Healthy Tweaks", I mentioned making your own muesli bars or energy balls instead of buying them.
They are super easy to make, and this allows you to control the quality of ingredients and the amount of sugar that goes into them.
I have 3 recipes to share with you today. These 3 are ones I have made several times and they always turn out well! And my daughter and her friends love them. I hope you do too!
They all take no more than 30 minutes to make. Enjoy!
1. Easy Granola Bars By Brown Thumb Mama
4 1/2 cups rolled oats
1 cup flour
1 cup butter, softened
1 tsp vanilla
3/4 cup honey
1 tsp baking soda
1-2 cups add-ins ( mini choc chips, nuts & seeds, coconut flakes, dried fruit)
Lightly butter a 9x13 pan. Preheat oven to 325F.
Combine butter and honey in a large bowl and mix well. Add all other ingredients except add-ins and mix well. Stir add-ins in by hand.
Press the mixture into the pan. The mixture will be sticky, so it can help to dampen your hands a little. Take the time to press firmly and evenly. Bake them for 15-20 mins. Allow to cool for 10 mins. They will cook and set a bit more as they cool.
Cut into bars and store either at room temp (they keep for about a week) or freeze.
2. Almond Oatmeal Protein Bars (GF) By Jenny Sugar
1 cup almond butter
3 oz vegan or whey protein powder
1/2 cup maple syrup
2 cups gluten free oats
1/2 cup unsweetened coconut
1 tsp baking soda
Lightly grease a 9x11 baking pan. Preheat oven to 350F.
In a small bowl, use an electric mixer to beat first 3 ingredients together. Then beat in eggs. Stir in oats, coconut, and baking soda by hand to mix well.
Take the time to firmly and evenly press dough into the pan. Dough will be stiff, so you can use the back of a spoon or dampen your hands.
Bake for 12-15 minutes. Cool COMPLETELY and cut into bars. Store at room temp (they keep for about a week) or freeze.
3. Yummy Chocolate Balls by Adrian Nowland
6-7 large Medjool dates
1 cup walnuts
3 Tbsp cocoa powder
1 tsp vanilla extract
1/8 tsp sea salt
Place all ingredients in a food processor and pulse on high until smooth. It will be like a thick paste, you don't want any chunks in it. Sometimes I find I have to add 1-2 Tbsp water if it's too thick and won't process well enough. Roll into balls. Makes 15-20.
There you go, 3 recipes of delicousness. Hope you enjoy.
Next week I'm going to talk about Morning Rituals. Specifically, why they are important and how to create your own with as little as 5 minutes to spare. I will share the 5 steps to ensure you start your day feeling centered, calm, and clear.
Stay tuned and until then... be well!
Hey there! I don't know about you, but the start of the school year brings both a welcome shift back to a routine AND a bit of melancholy as summer comes to a close. Here in Seattle, we already feel autumn is in the air, with cold mornings and shorter days.
One of the things I DON'T look forward to is having to make my kid's lunch every day. My daughter's school doesn't have a cafeteria, it's more like a "Quick Mart", a small counter window complete with unhealthy food options. So packing a lunch is essential. Getting my child to eat healthfully is a continual challenge, one I'm sure many others can relate to! I have a few tricks up my sleeve for preparing healthier snacks that I thought you might enjoy. Here goes...
8 Healthy Tweaks to Kids' Snacks
1. Use plain Greek yogurt and add a teaspoon of their favorite jam. You'll cut their sugar intake by 75% and they won't know the difference!
2. Make your own nut butter or cheese-filled cracker sandwiches. No yucky additives and less packaging- better for them and for the planet!
3. If buying chips, choose the plain varieties over flavored. I'm not saying chips are healthy, but the flavored ones have added colors and flavor enhancers, so it's choosing the lesser of two evils.
4. To encourage kids to eat their raw veggies, give them a dip they like in their lunchbox. Hummus, ranch, salsa, cheese spread, tofu spread, nut butter, etc... they're bound to like one!
5. Make your own muesli bars or energy balls. There are a ton of easy recipes (check Pinterest) that take less than 30 minutes. If you do this over the weekend, freeze them and you'll have them on hand for the week ahead.
6. If you are buying packaged muesli bars, choose one that has less than 6g of sugar per bar, and a short ingredient list.
7. Use their favorite deli meat and roll up with cheese or dip. A great high protein/low sugar snack!
8. Make your own trail mix. Let your kids choose their own ingredients and make a batch in a jar. Grab a couple of handfuls to put in their lunchbox.
By making these tweaks, you are helping your child eat healthier every day. When making changes to your kids' diets, it's best to do so in gradual steps so they go largely unnoticed! When the body receives healthy food, it starts to crave healthy food. This will help to "program" your child's cells and encourage them to make healthy food choices throughout their life.
These snack tweaks also help the environment by reducing packaging and waste. I feel this is important, because this is the Earth our children will grow up in and live in, so we owe it to them to do our part in being stewards for the planet. I hope you see it that way too!
Stay tuned as I will share a few of my favorite homemade muesli bar and energy ball recipes soon!
I am a wellness educator and trainer who is passionate about helping others to look, feel, and be their best in body, mind, and heart. Thanks for visiting my blog!