December 11 2017
A registered dietitian offers her best tips for runners considering the meatless diet route.
On mornings when you need to bolt out the door, these bars full of protein, healthy fats, carbs and fiber are little lifesavers. Nutritionally charged gluten-free quinoa flakes can be found at most health food shops.
2 cups raspberries
3 Tbsp. chia seeds
1 1/2 cups quinoa flakes
1 cup dried plums, chopped
1 cup roasted unsalted peanuts
1/3 cup sun ower seeds, shelled
3 Tbsp. ground flaxseed
1 tsp. allspice
1/4 tsp. sea salt
1/3 cup creamy peanut butter
1/3 cup pure maple syrup
Pulse the raspberries and chia seeds in a food processor. Place mixture in a bowl and set aside for 1 hour.
In a clean food processor, add quinoa flakes, dried plums, peanuts, sunflower seeds, flaxseed, allspice and salt and blend until pulverized. Add raspberry-chia mixture, peanut butter and maple syrup and blend until everything clumps together.
Place mixture in a greased or parchment-lined square baking pan (8 in. x 8 in.) and press down firmly into an even layer. Freeze for 1 hour, then slice into 12 bars.
Nutritional info: 270 calories, 8g protein, 14g fat (2g saturated), 32g carbs, 7g fiber, 55mg sodium