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3 ingredient No Bake Peanut Butter Oat Protein Bars

Love the taste of a good peanut butter granola or protein bar but hate the fact that you don’t know what half the ingredients are on the label?
I have a solution for you, make your own!!
As I’ve said before I pretty much will eat anything with peanut butter in it. Soooo delicious. I was at the end of the jar AGAIN when making these today (I know, Shocker!) so licking the spoon to get every drop out was in full effect again :).

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Depending on your nutritional needs and goals, the calorie and carb count on these is on the high end so I would suggest using them as a pre- workout snack to get you fueled up for a weight training session or run. 90% of the fat in these are from the natural peanut butter, which means they are the good healthy fats your body needs! Just a friendly reminder :)…although I feel like I am starting to sound like a walking advertisement for peanut butter.

What you need:
-3 cups of oats (can be regular or quick. I use the quick oats)
-1 cup of natural peanut butter (I use chunky)
– 3/4 cup of PURE honey ( you could probably get away with just using 1/2 cup. The original recipe I found used a whole cup but I find they work well with 3/4 cup)

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Directions:
In small bowl, add the peanut butter and honey. Mix well. Melt in microwave for about 1 min 15 seconds, or melt on the stove top.
In a large bowl, pour in the quick oats.
Add the melted peanut butter/honey mixture. Mix well.
Pour into a greased 9×9 pan. Push down batter to flatten.
Refrigerate overnight. They tend to harden up in a few hours.
I cut my batch into 12 bars/squares.
Enjoy!

Nutritional Info per serving : 1 bar

Calories-275
Fat-12g
Fiber-3.3g
Protein-8.7g
Sugar-8.5 g
Carbs-34.5g

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No Bake Peanut Butter Butterscotch Oat Energy Balls & The Benefits of Oatmeal

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Looking for some pep in your step? 🙂 Got a long run or tough gym session ahead of you and need some carbs to help you throughout your workout?

I recommend these No-Bake Peanut Butter Butterscotch Energy Balls! Tasty and full of good carbs as a pre-workout snack!

These are the first energy ball recipe I’ve tried and they sure are tasty! They were simple to make and I feel you could easily alter the recipe by adding your favorite ingredients and it would work just fine.  I am thinking next time I may try raisins, chocolate chips, almonds or even craisins!

I have a half-marathon race coming up on Sunday so was looking to increase my carb intake the last few days to help me prepare. This recipe makes about 16 balls (plus the extra batter I may have taste- tested when making) so I left a few at home for this weekend and took the rest into work to share with my co-workers.

I love that this particular recipe uses fairly healthy ingredients, yet has a high amount of good carbs. You can of course leave out the butterscotch chips and use a light maple syrup, pure/natural version to make it cleaner and reduce the sugar count. One or two of these won’t kill your diet,especially if you’re using it as pre-workout fuel :).

Did you know Oatmeal is a slow-digesting carb that offers long-lasting energy when eaten before workouts?

Check out these Oatmeal Benefits:

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As a bonus, these only take a few minutes to whip-up and did I mention they are NO-BAKE! They are perfect if you are short on time and don’t want to spend a lot of time in the kitchen.

What you need: (See ingredients below, I forgot to include the Maple Syrup in this picture)

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1/2 cup whole wheat flour

1 1/4 cup rolled oats

1 tsp. cinnamon

1/4 tsp. salt ( I used this in my recipe, but I think next time I will omit. While it’s only a bit of salt, I don’t really think it’s needed)

1/2 cup natural creamy peanut butter

1/3 cup maple syrup ( I used regular, but I suggest using pure/natural or light if you have it)

1/4 cup no-sugar-added applesauce

1 Tbs. honey

2 tsp. vanilla extract

1/4 cup butterscotch chips

Directions:

– Place parchment paper on a baking sheet and set aside

– In a small bowl, mix flour, oats, cinnamon and salt together

– In a large bowl, mix peanut butter, maple syrup, honey, applesauce, vanilla and butterscotch chips

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– Pour contents of small bowl in large bowl and mix thoroughly

– Shape/roll approx 16 balls (about 1.5/2 tablespoons of batter to make each ball)

– Place balls on baking sheet and refrigerate or freeze. Depending on how cold/firm you want the balls, leave them in as long as you’d like. You will be able to eat them right from the refrigerator. If freezing, take them out a few minutes before tasting. Enjoy!

Notes: I thought about omitting the maple syrup from these but the batter didn’t seem like it would stick together enough to form balls without it. You can certainly try though!

Nutritional Info: (Serving size = 1 Ball) Recipe Makes about 16 balls

Cals- 127

Fat-4.5g

Carbs- 18g

Fiber- 1.3g

Sugar- 8.8g

Protein- 3.7g

 

 

 

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Peanut Butter Chocolate Protein Balls

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I won’t say these taste like a candy bar because they aren’t as sweet. BUT if you’re looking for a guilt- free clean chocolate fix, these tasty protein packed balls can be whipped up quickly and enjoyed within 20 minutes! They only require 4 ingredients and are very simple!
What you need: (makes 6 balls)
-2 TBS PB2 (powdered peanut butter). If you choose to use regular peanut butter, use just 1 TBS
-2 TBS unsweetened Cocoa
-1 TBS cinnamon
-1 Scoop Chocolate Protein Powder (any brand, I used Muscle Milk)

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Directions:

-Mix all ingredients together in bowl.

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Add 1 TBS of water AT A TIME until batter becomes like a mousse texture. Don’t add too much or it will be too soupy. I believe I put about 5-6 TBS in my mixture to make it look like this:

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Place batter into fridge for 15 min.

Remove from fridge and roll into balls (about 1 TBS each). Roll onto plate of cinnamon and cocoa powder. I also added sprinkles..shocker, I know :).

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Once your 6 balls are formed, I would suggest sticking them back in the fridge for 5 minutes to get chilled. Remove and enjoy!

Nutritional Info (per ball):

Calories: 46

Protein: 7g

Fat: less than 1g

Sugar: 3g

Fiber: 3g

Carbs: 5g

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Whole Wheat Peanut Butter Banana Muffins: Made with Applesauce and Honey

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Happy Friday everyone!

My friend sent me a Banana Bread Recipe a few days ago that called for honey and applesauce instead of oil and sugar and I am so glad she did! I had all the ingredients on hand except for the natural/no added sugar applesauce. And perfect timing too, because I had a couple of large bananas becoming too ripe for my liking and it is one of my co-workers birthday today so I decided to make these last night.

The recipe she sent me can be found here http://www.justapinch.com/recipes/bread/sweet-bread/banana-bread-with-honey-and-applesauce.html. I altered it a bit and made muffins instead of the bread and added peanut butter because….well do I really need a reason for that? 🙂

What you need: makes 16 muffins

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2 cups whole wheat flour

1 teaspoon baking soda

1/4 teaspoon salt

1/2 cup natural applesauce (no sugar added)

1/2 cup honey

½ cup natural peanut butter for the batter (I used chunky but you can also use creamy)

+ ÂĽ cup melted natural peanut butter (drizzled on top of muffins, again I used crunchy)

2 eggs, beaten

2 large mashed overripe bananas

Directions:

Preheat oven to 350 degrees. Place muffin paper wraps in muffin tin.

In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce honey and the 1/2 cup of peanut butter.

Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; just enough to moisten.

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 In muffin tin, pour batter into muffin wraps. (Note: you can also spray the inside of the muffin paper wraps to prevent the batter from sticking to those, or if you don’t have paper wraps- just spray each section of the muffin tin).

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Bake approx. 15-17 min. Mine started to brown around 15 min. Just ensure the batter is cooked through by testing with a fork and making sure it’s clean when poking through one of the muffins. 

Jason and I sampled last night to taste test and the rest came with me to work today.

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Enjoy!

Nutritional Info:

Calories- 185

Fat-7 g (mostly healthy fats from PB. If you want to remove most of this you can try using PB2, which is a powdered peanut butter that has most of the healthy fats from Peanut Butter removed)

Protein-7g

Carbs- 26g

Fiber-3g

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“Smart and Chick” Peanut Butter Butterscotch Blondies

Peanut Butter is a wonderful thing. Enough said. Right?!I honestly could talk all day about it, I could list out the endless reasons why I love it and the different ways I eat it, but I won’t.  I made peanut butter blondies for a Super Bowl Party last month. While I really wanted to use that not-so-healthy recipe again that was delicious, I wanted to experiment with a healthier recipe while still getting my peanut butter fix.

I was at the end of the end of jar when making these last night (I know, sad, sad story). I found myself cleaning it out with a spoon for literally over 5 minutes to get every last lick out of the jar. Wasting any amount of peanut butter is just not right.

One other thing about peanut butter. While it is usually delicious no matter what brand or type you buy, I question whether you really need the added sugar and oils that are in most regular peanut butters? Not in my opinion. I prefer the natural stuff. When comparing the nutritional values of regular peanut butter vs. natural peanut butter, you usually won’t see much difference in nutritional value for calories, fat. Etc. You will notice the difference in the ingredients. Natural Peanut Butter should consist of 2 things, Peanuts and Salt. In regular peanut butter you will usually see things like added like sugar, hydrogenated oil, evaporated cane juice, etc. This doesn’t mean I don’t eat regular peanut butter, ever. However, it is good to know and when it was brought to my attention a couple of years ago, I tried the natural kind and I actually like the taste of it better. I am not a nutritionist but I do know I get my fair share of sugar from other foods throughout the day, I don’t need it added to my peanut butter. Both these types of peanut butter have the healthy fats that are “good for you” fats. If you are looking for a lower fat option, try PB2. It’s a powdered peanut butter without all the fat.

So much for not rambling on about peanut butter :). Now, on to the recipe and what makes these “smart and chick.”

Chickpeas! Before you think I am crazy, they came out tasty and only have a slight hint of the bean taste so don’t be afraid! I’ve always enjoyed them from the salad bar at work and lately I have been having them at lunch with my chicken and rice. I have also tried them as a snack “browned’ in the oven with garlic and olive oil. Did you know these delicious beans are packed with protein and fiber? I wasn’t necessarily trying to add protein to my blondies, but I have heard you can incorporate chickpeas into them to make tasty ones and have been wanting to try. Since there is no flour used in this recipe, you will see from the picture, they didn’t rise as much as blondies normal do, but they were still yummy and have no added oils, butter or flour!

What you need: To make about 12 blondies, in an 8 x8 pan.

  • 1 can of chickpeas/garbanzo beans, drained and rinsed (I used Goya, low sodium)
  • 3/4 cup brown sugar
  • 3/4 tsp baking powder
  • 1/8 tsp baking soda
  • 1/4 tsp salt
  • 2 tsp vanilla extract
  • 1/4 cup quick oats (you can also use ground flax instead if you prefer)
  • 1/4 cup natural peanut butter
  • 1/2 cup butterscotch chips (you can also use chocolate chip, or any flavor you prefer)

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Directions:

Preheat oven to 350 degrees.

Blend all ingredients (except chips) until very smooth in a food processor (not a blender). Mix in chips, and scoop into a greased 8×8 pan. Bake for approx. 40 minutes.

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Enjoy!

Nutritional Information:

  • Calories: 95
  • Fat: 2.5 g
  • Fiber: 3 g
  • Carbs: 15 g
  • Protein: 2.5 g

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