LEM  N FITNESS

Quinoa Fruit & Nut Bars

This is a recipe comes from blog.freepeople.com.  I made slight modifications.

1 cup cooked quinoa

1 cup raw almonds

1/4 cup finely shredded coconut

1 cup dried cranberries

1 cup dried apricots

1/4 cup sunflower seeds

1 Tbsp chia seeds

2 Tbsp agave

1/2 lemon 

1. On a cookie dish spread out quinoa, almonds, and coconut. Bake 300 F 10-15 minutes till golden.

2. Add all ingredients listed above in a food processor and lightly pulse till its finely chopped. 

3. Spread in glass casserole dish and refriderate. Cut into bars and EAT!

Chocolate Energy Bites (like lara bars)

2 cups dates; room temp or soaked

2 cups walnuts

1/4 cup cocoa powder

1/4 oats

In a food processer blend dates, walnuts and cocla till consistency you like your bars.  I like them smooth.  

1- Place oats in a small bowl. Roll mixture into balls and roll in the oats to coat. Place (4) in a snack size baggie and take along for bike training.

2- OR place in a 8x8 dish and cut into bars.

Key-Lime Energy balls/bars

2 cups dates, room temp

2 cups cashews

1/2 lime, juice and pulp

1 Tbsp coconut oil

1 tsp sea salt

1/4 cup fresh shredded coconut

I keep my dates in the fridge so they are hard to blend up.  If I know I'm going to make bars I take them out the night before to warm back up to room temp. If they are cold from the fridge, I put them in a sauce pan or microwave and heat them up with a little water.

Directions:

Take all ingredents except coconut and mix on high speed in blender till a smooth dough forms.  Take out and roll in shredded coconut.

Peanut Butter Bars

1 cup raw almonds

1 cup medjool dates, pitted

1/4 cup peanut butter, or 1/2 cup raw peanuts

1/2 cup oats

1 Tbsp almond milk

Place 1/2 nuts, 1/2 dates, peanut butter, milk, then the rest of the nuts and dates in blender. Process until smooth.  

Stir in oats

Spread in glass 8X8 dish and cut into bars or roll into balls.

Place in snack size baggie to take along for fitness or a healthy snack

Electrolyte energy bites

1 cup soaked dates

1/4 cup coconut oil

1/4 cup agave nectar

1 tsp sea salt

1 tsp lemon and lime juice

Blend all ingredients until pureed.  Place 1/8 - 1/4 cup in snack size baggie to take as energy fuel when training for a couple hours. Great for instant energy and energy for later on with the combination of sugars

Chocolate Gel for running

5 dates 

1/4 cup agave nectar

2 tbsp lemon juice

2 spoonfuls of carob powder

1/2 tsp sea salt

1 tsp coconut oil

Blend really well till it's a smooth consistency. Put 1/4 cup in snack size baggie. Rip corner off with teeth and squeeze in mouth. You can add up to 1/2 cup to baggie. Take multiple for longer runs, every 30 - 45 minutes. Use within a couple days keeping it cold. I like to freeze mine.

Chocolate Coconut Gel

4 dates

1/4 cup agave nectar

1 Tbsp coconut oil

1 Tbsp lemon juice

1/2 tsp sea salt

1 Tbsp cacoa 

1 Tbsp hemp seed or hemp protein

1 tsp chia seeds

Blend until the mixture becomes like a gel. Place equally into 2 snack size baggies. Use when fresh. I like to freeze mine. 

Lemon Lime Fitness Drink

Lime-Coconut Fitness Drink

4 cups water

1/2 Lemon with pulp

1/2 Lime with pulp

4-6 Dates

1/3 cup fresh coconut or 2 Tbsp coconut oil

1 cup fresh pineapple or frozen

1 tsp sea salt

1 Tbsp hemp protein

Add all ingredients in the blender.  Once blended you can put through a strainer if you don't like pulp.  

I like to add 2 cups of drink mix with 2 cups of filtered water.

Drink before, during or after a workout

Electrolyte Sports Drink

2 cups coconut water or filtered

1 Lemon, juiced

1 Tbsp agave nectar

1 tsp Sea Salt

4 dates, pitted

1 tsp grated fresh ginger or 1/2 tsp ground ginger

Add ingredients in order to blender and blend till smooth.  This one is great during training or longer workouts

Energy Pudding

I can't take any credit for these.  I got this one from nomeatathlete.com. Love this stuff.  It's rich so a little goes a long way. I put 2 Tbsp in a flask or baggie and eat after a swim while changing to the bike.