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All Natural Quinoa Protein Energy Bars

This All Natural Protein Bar recipe makes for a nutritionally dense snack that packs a punch when it comes to fighting off cravings or a growling belly.

These are high in protein, thanks to the quinoa, the almond or peanut butter, flax, and sunflower seeds – the best part is that each are all natural protein sources. There’s no need for any crazy powders or supplements when you snack on one of these before or after a workout.

Ingredients
1 Cup Quinoa, uncooked
2 Cups Oatmeal
3/4 Cup Honey
3/4 Cup Almond or Peanut Butter
¼ Cup Flax Seeds
¼ Cup Sunflower Seeds
2 tsp Cinnamon
1/2 tsp Salt
2 ½ tsp Vanilla Extract
½ Cup Dark Chocolate Chips
(All measurements for these items are for full, not-yet ground ingredients)

How to
Spread the oatmeal out on a cookie sheet in a thin layer. Toast in the oven at 350ยบ for 15 minutes.

While you’re waiting for the oats turn a toasty brown, ground your raw quinoa and flax seeds. Grinding the flax seeds will help your body digest them so that you get the most nutritional b…

Cinnamon baked pears with yogurt

We’ve all heard time and time again that breakfast is the most important meal of the day. Starting your day with a wholesome meal can help energize you, aid your performance throughout the day and kick-start your metabolism, which can help with weight management. However, between early starts and busy schedules, carving out time to sit down and have a meal in the morning can be difficult, let alone finding new ways to break out of your same old breakfast routine. preparing breakfast the night before (or even on the weekend for the week ahead) is a total game-changer. This recipe for Cinnamon Baked Pears can be eaten fresh or made in advance, and will be an instant favorite for adults and kids alike. The fruit is baked with cinnamon and a hint of honey, creating a tender treat that tastes of an autumnal pie – without the guilt! If you have the time, you can eat the pears warm, but they are just as delicious cold or at room temperature. They make a nice light take on dessert as well, bu…

5 Minute Mango Applesauce Recipe - All Natural Snack Idea

Delicious, healthy, and ridiculously easy to make; you only need a few pieces of fruit and a few minutes to make this whole-foods snack. This is a high carbohydrate snack that’s loaded with vitamins, minerals and antioxidants; this would be a great pre-workout snack. Aside from being nutritious, it tastes awesome.You will need:
A blender 
1 mango, washed, peeled & cored
2 apples, washed & cored but not peeled (a good portion of the vitamin C is right under the skin)
cinnamon, optional, to taste; I added ¼ tsp How to
Wash & prepare the fruit, toss into the blender along with the cinnamon & the rest is history. Between washing and peeling the fruit & blending, this will literally require less than 5 minutes of your time to whip up (unite, fellow lazy people!). The recipe above made about 1 ½  cups of mango applesauce. This time it fed two people; I shared it with Daniel but truth be told, next time I will at least double the recipe to have more for myself!With ingredients…

Homemade Toasted Apple Cinnamon and Oats Cereal - Healthy Snack Recipe

We have almost completely cut cold cereals out of our diet, aside from cheat/treat meals (to be totally honest I'm still such a sucker for cereals that have colored marshmallows in them...don't judge). There are just not very many options that are completely clean in their ingredients, and they tend to cost an arm and a leg if they are.Flavorful, filling, healthy, and made from all clean ingredients, we think you'll like this homemade cereal of toasted apple cinnamon and oats.Reasons why this is a smart choice for a light meal or snack:
- High in fiber
- No cholesterol
- Good source of clean carbohydrates
- No trans fat or weird ingredients
- Filling, tastes greatIngredients1 Apple1 tsp Cinnamon1/4 Cup Oats1 tsp Vanilla1 tsp Sugar in the raw*Optional pinch of salt, to tasteFor later: 1 Cup Almond milk, unsweetened*You can cut out the sugar in the raw for a few less calories and grams of sugar.How to make your own homemade cerealSlice and chop up the apple into little chunks, ad…

Healthy breakfast bars recipe: Banana Oat Bars

Incorporating whole grains into your diet (as opposed to processed grains) is an essential part of healthy eating. There have been a growing number of studies in recent years that show just how beneficial whole grains may be to us, including their role in preventing cancer, heart disease and diabetes, and aiding in weight management and longevity. 
This means when looking for whole grain items in the supermarket, make sure you look for the words “100% whole grain” on the packaging – this goes for breads, flours, crackers or cereals. Some types of whole grains include:    •    Barley
    •    Brown rice
    •    Buckwheat Bulgur
    •    Freekah
    •    Millet
    •    Oatmeal
    •    Quinoa 
    •    Wild rice
    •    Whole wheatA lot of these grains have become increasingly popular with emerging health studies, but oatmeal is probably one version of whole grains that you’ve always kept on hand in your pantry. Oats, whether they are rolled (old fashioned), steel cut or instant (quick), are …

Oatmeal Cookie Granola - Healthy Granola Recipe

It's really, really hard to find cereals and granolas that don't have nasty ingredients in them, and even harder to find healthy options that taste good. Plus, the few and far between options that are both healthy and tasty tend to be ridiculously expensive. This recipe is made of simple ingredients & it's inexpensive, quick and easy to throw together.healthy oatmeal cookies (go ahead, steal a bite from the raw stuff; it will give you an idea of whether or not you want to alter the spices to your liking & I wont tell, just don't reuse the same spoon!). There are a lot of different ways that you can eat this; as cereal, sprinkled on the top of a fruit smoothie, as a yogurt topper or mixed in with fresh fruit. Like with any granola recipe, this packs a punch in terms of calories - don't think that's a bad thing; calories are good and what your body uses for fuel - just keep it's density in mind as you're pouring yourself a bowl. What you'll ne…

Chocolate layered overnight oats with berries

Oats are the perfect breakfast for the cooler days of the year. Prepared either as a warm porridge or as a to-go snack, oats are a wonderful, nutritious and affordable breakfast that you can customize depending on seasons so that it doesn’t become boring.Another easy breakfast favorite: Avocado and Egg Open-Faced Sandwich with Roasted TomatoesOats are also very potent in their nutritional value. They are packed with insoluble fiber which is a nutrient we tend to be very deficient in in our modern diets. Because of that they burn more slowly during the day and give us a balanced level of energy. A well prepared porridge is a source of good protein, complex carbs and a lot of minerals like manganese, copper, phosphorus, molybdenum and vitamin B1. What’s important about preparing oats is the process of soaking, which makes them much easier to digest and absorb these minerals. That’s why making soaking a habit is a crucial step when introducing oat porridge into your diet. What I really l…