EASY HEALTHY VEGAN BLACK QUINOA, BERRY AND CHIA SEED ENERGY BAR TOPPED WITH CRANBERRIES AND DARK CHOCOLATE RECIPE
- 1/2 cup of quinoa
- 2 tbsp of chia seeds
- 1 cup of frozen berries
- 12 dates
- 1/3 cup dried cranberries
- 2 bits of dark chocolate
This energy bar is rammed with goodness! Not only is it the quinoa a complete protein, meaning that it contains all of essential amino acids the body cannot synthesize from other sources, but it also has the highest iron content of any grain! Additionally it is rich in essential amino acids and vitamins A, B2 and E and is an excellent gluten free alternative to other grains. I get mine from the wonderful people at Real Foods. The dates and berries are full of vitamins and dietary fibre and keep the whole bar stuck together. And well, the chocolate is a little happiness booster, filled with antioxidants and caffeine to get you pumped up and ready to go :)
And the best point is they are so easy to make! Start off with rinsing the quinoa in cold water, then bring to the boil and let it simmer for approximately 15 minutes, drain and set aside to cool (if you have the time, let it cool in the fridge overnight). Next step is the base: throw the chia seeds, berries and dates into the food processor and blend till its a gooey sticky red mess. I like to add apple sauce and vanilla for extra flavor. In a bowl mix most of the dried cranberries with the black quinoa and red mess. Spread the mixture on a sheet of baking paper, it should have a fairly dense consistency. Bake at 190 C/fan 170C/gas 5 for thirty minutes, depending on the thickness of the energy bars. Once crispy, remove from oven and cut into portions. Now’s the time to melt the dark chocolate in a small saucepan and cover each bar liberally, then sprinkle chopped dried cranberries on top while the chocolate is still warm. Let the whole thing cool et voilà! Enjoy as a workout snack, a posh biscuit or a lunchbox snack.
One more final…
ONE MORE AND I AM DONE THE DIDACTIC PORTION OF MY DIPLOMA!!! I AM SO EXCITED!! I start my clinical in June, which is a full year. I am so excited to finally be able to focus on progressing in my career and on my health and fitness. No more sleepless nights studying, no more workouts sacrificed to cram.
Promo to 3.3k !
First 30(may go over)
any health related blog
Have a lovely day guys!
DEXTER The Final Season
=( I am so sad… I had hope until now. What will I watch when it ends?!?
What I Eat in a Day.
I thought I would show you guys what I have been eating now that I have started eating “clean”. My diet has changed a lot!! I don’t always stick to it exactly (I can never say no to pizza) I am trying hard to adopt a 70/30 or 80/20 clean diet. That way I have allowed myself room for the things I love, but I’m eating more healthy than not. Here is what I ate today:
Breakfast: German Chocolate Oatmeal. I love this recipe because it is high in protein, but I don’t have to use protein powder! You can find the recipe HERE. This recipe makes two servings, so I have breakfast for two days.
Snack: Today I made a fresh juice with apples, lemon, ginger, red pepper, cucumber, pineapple and spinach. If I’m feeling pretty hungry sometimes I will add my protein powder, or I will have some tofu sticks.
Lunch: For lunch I had shrimp and quinoa. I used a recipe for the Tone It Up nutrition plan. I didn’t think I would like it, but I loved it. The only down side is that I can still smell the garlic in the house, a day later.
Dinner: Whole wheat perogies. This is where the 80/20 rule comes in. If I eat five meals a day, seven days a week, thats 35 meals a week. If I eat clean 28/35 meals that is my 80/20. I try to keep my “cheat” meals pretty healthy, but sometimes If I want cake I will have cake. You just have to make sure you aren’t eating 1000 calories in one meal, that defeats the purpose. If you want cake, eat a healthy dinner.
Stay tuned for my Raw Eating post. I just couldn’t wait, so I started my Raw day today. Lets so how long I can go!! (I am not planning on eating 100% raw foods forever, I just want to start incorporating it into my diet)
tone it up | arm routine
* recommend doing it 2-3 times per week
* 3 rounds, 10 reps of each move
Weekly Focus #3: 1 raw food day, clean eating, water and more!
It’s finals week (my finals last two weeks so this week 1/2) so that means I am more focused on studying than anything else. We all know sometimes we have to reevaluate our priorities, and this week I have. I know in order to succeed this week I need to study, but I also need to take care of myself. I can’t write an exam and expect good results if I’ve had ten coffees and can’t see my paper. Here are my goals this week:
I want to try eating all raw at least one day this week. I have set Friday as my raw food day. I will likely eat fruits and vegetables, smoothies and fresh juices. There is a lot more options than I thought, so this will be a fun experiment. If I like it maybe I will do it longer.
When I’m not eating raw I am going to eat 100% clean. This means no sugars, no store bought processed foods. All home made natural ingredients. This should be fun. I found a great new site with delicious clean recipes! I will link that site later in my “What I eat in a day” post.
I’ve come up with a few tricks to increase my water intake. I keep a pitcher of lemon water beside me when I study. If I’m bored, chances are I’m going to reach for my glass. I also like to use my Starbucks cup. I keeps my water cold and has a straw so I drink it faster. Lets hope I can do this!
This weeks fitness goal is just to keep up with my schedule. I want to do something once a day so I don’t get lazy. Tonight I’m doing a HIIT and some toning.
This should be a fun week. I will post all the food I eat on my raw food day! Have a great week.
Weekly focus #2 update
Let me just start by saying… I’m not goin to pretend I’m perfect. My goal was to drink 2L of water a day and work my buns out this week. I have my best effort, but this week’s best was pretty low.
No excuses here- instead of drinking water I drank coffee or tea to stay awake during my last week of classes. I only worked out 2 days last week. It was a lazy week. I think I was mentally preparing myself for hurricane FINALS. So since I didn’t succeed with these goals, I will reset them this week.
I did a great job stayin focused and studying this past week. I’m cruising right along and feeling pretty confident my marks will be good. Stay tuned for my new weekly focus!
Weekly Focus #2: Water, FOCUS and those buns
Quick update on last week: I can definitely clean up my eating a lot more, but it is a work in progress and I am learning so much about eating healthy, food pairing and meal timing! It’s so much fun. I was also learning about exercise testing at school so it was easy to study since I have such an interest in it! I worked on my abs every night and saw a change. My tummy is a bit tighter. I’m feeling
This weeks goals are to drink at least 2L of water per day (this is the recommended amount for my weight), focus on studying and work that booty!
- I will bring a water bottle with me to school! I forget it a lot and I end up super thirsty at bed time.
-I have 6 finals, performance evals and a cumulative exam. I need to get through my second and third semester notes in the next two weeks.
- I’m doing the squat challenge and tone it up butt routines every night this week. Lets see what it looks like next Monday.
Have a great week everyone, remember to set your goals. Fail to plan = plan to fail. What are your goals this week?