baking, breakfast, dietitian, gluten free, nutrition, recipe, snack, training

No Bake Protein Oat Bars

Three day weekends are the best! Especially when they fall on a holiday! This past weekend was filled with beach volleyball, friends, love, and absolutely gorgeous So Cal weather. I won’t go into too much detail (especially as I know the East Coast has been decimated by blizzard after blizzard..sorry New England friends!) BUT I thoroughly enjoyed summer weather and beach cruises this weekend.

Matt works a busy schedule so I try to keep granola bars (<10 g sugar, ❤ g fat, and 3 g fiber/serving- a lofty goal!) and other healthy snack options on hand. Today as he was packing his lunch, said healthy items were no where to be found. So to remedy that situation, I made use of some extra sunflower seed butter and decided to make my own granola bars!

Homemade granola bars are SUPER easy and you can control what ingredients you add. Want more protein? Add nuts or protein powder. Fiber? Chia seeds and oats can provide a soluble solution. They are so customizable that it makes you question why you spent $3.99 on that box of granola bars from TJ’s (which I did once I was done making these!) Plus, have you read the label on a protein bar from health food stores? Most have ingredients you can’t pronounce and aren’t the “clean eats” that most active individuals want to put into their body. Instead of spending the money on store bought granola/protein bars, control the ingredients and make your own! It’s healthier and YOU’RE in charge of the additives!

Everything I used in the bars today, I had on hand- that’s how easy they are! Add your favorite mix ins and experiment with what works for you! It literally took me 10 minutes start to finish to make these!

granola bars

No Bake Protein Oat Bars

Ingredients

  • 1 1/2 cup old fashioned oats
  • 3/4 c sunflower seed butter (or any nut butter)
  • 1/2 c pepitas
  • 2 scoops vanilla protein powder (any type, I used whey)
  • 2 TBS chia seeds
  • 2 TBS hemp seeds
  • 1 TBS cinnamon
  • drizzle of maple syrup
  • almond milk

Directions

  1. Add oats, sunflower seed butter, pepitas, protein powder, chia and hemp seeds, and cinnamon, stirring to combine. Mixture with be very thick.
  2. Add drizzle of maple syrup and a pour of almond milk. Combine mixture. It should begin to form together. If it is too thick to stir, add more almond milk.
  3. Combine until the mixture resembles cookie dough.
  4. Line a 9×9 baking dish with wax paper. Press granola bar mixture into dish. Fold over wax papper and remove from dish
  5. Place in the freezer to hardern for 15-20 minutes. Remove and cut into bars. Store in the freezer/refrigerator or airtight container.
dietitian, running, training

Nike Women’s Half Marathon #WeRunSF

In honor of the San Francisco Giants winning the World Series, I thought this post was very fitting! I was rooting for the Royals because my boyfriend’s brother-in-law is a scout for them. They made a great run but unfortunately the Royals couldn’t outlast Bumgarner. In the end I was glad the Giants won, especially for my CRM family.

#WERUNSF! Conquered. The. HILLS.

It’s been awhile since I have done a long distance race. Between my internship, studying, job hunting, and life in general, running took a back seat, something that should have never happened. I’m not very fast or a very efficient runner but I can get out and log some serious miles (when I feel like it). As a runner, I had already tackled a Tough Mudder, 2 full marathons, 2 half marathons, and one extremely brutal, uphill 22 mile trail race. The Nike Women’s Marathon has been on my running bucket list for as long as I can remember. I’ve had friends run it over the years and read various blog posts about others who had run it and knew that at some point I would run it.

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The runners lining up to start

WELL…that chance came this year! Since I was back in school completing my internship I was able to use the student entry and was on my way to San Francisco. After receiving word that I was accepted to run the race, I convinced my boyfriend to join in on the fun! We spent the summer training and going for runs, though were definitely not running as much we should have been.

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My name on the Nike store wall

Come the weekend of the race, I knew I wasn’t prepared but I set my goal to less than 2.5 hours (my half PR is 1:55 and that was when I was running and training A LOT). Arrival at the expo was unreal! There were tons of people in Union Square and some amazing sponsor samples. I especially loved the Suja Juice and Vega Protein powder combo for a post race re-fuel.

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My gear all laid out the night before the race!

The race day weather was absolutely perfect! Foggy and cool, perfect for PRs (or in my case no PRs!). The course was well planned with only one major hurdle – a half mile steep hill climb at mile 10. Once you made it up that hill it was easy peasy! I finished under my goal of 2.5 hours but ran the slowest half marathon I’ve ever run. It’s perfect motivation for my next half marathon and what I need to do to improve!

Matt and I at the starting line
Matt and I at the starting line
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Tiffany’s Finishers Necklace
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A foggy SF morning with my Tiffany’s blue box!

Have you run in the Nike Women’s Running series? Let me know in the comments, I’d love your thoughts! I’m looking forward to my next Nike Women’s Race! I’m also deciding in the next couple days whether to run the LA marathon again…

baking, breakfast, dietetic intern, gluten free, nutrition, RD2Be, recipe, snack

Cranberry Quinoa Power Bars

This recipe makes a delicious heart healthy snack or breakfast option for when you’re on the go. Chock full of omega 3’s, fiber, whole grains, and healthy fats, it’s filled with hearty guilt-free goodness.

Ingredients

  • 2 c cooked quinoa
  • 2 c raw oats
  • ½ c dried cranberries
  • ½ c pepitas (pumpkin seeds)
  • ½ c smooth almond butter
  • ½ c unsweetened almond milk
  • 1/3 c brown rice syrup
  • 1/3 c unsweetened applesauce
  • ¼ c ground flaxseed
  • ¼ c chia seeds
  • ¼ c unsalted sunflower seeds
  • 1 tsp vanilla
  • 1 tsp cinnamon

Directions

1)     Preheat oven to 350 degrees

2)    Toss all ingredients into a bowl and stir to combine

3)    Lightly coat pan with cooking spray. Press into a 8×8 baking dish and put into the oven.

4)   Cook for 15-20 minutes until golden brown.

5)    Slice into bars and enjoy. Store in an airtight container.

For a special heart health treat, drizzle with melted dark chocolate! Dark chocolate has antioxidant properties that may have some benefit to reducing blood pressure.