Healthy Homemade Granola Bars

Quinoa, steel cut oats, pumpkin seeds, carob chips-oh my!

Are you the type of person who stocks up on granola bars for a quick protein and energy fix? Are you monitoring what you eat and strive to eat clean? Like most of you, I am guilty of priding myself on eating whole, clean foods but when I look at some of my snack choices I have to be honest and admit I opt for prepared, packaged granola bars! Why do I do this? I have no excuse for being lazy. There are tons of recipes out there and it is incredibly easy to toss together ingredients. No excuse!
So maybe you are not a fan of cooking or fear you have no time for such things. Ok-you don't have to love cooking but you can make time to nourish your body! Make it a fun event by including your kiddos or challenging your friends to see who can make the most creative bars; whatever twist you can think up-make it work for you!

I did a bit of research for recipes. So many choices. Yummy, creative food choices to be had! I wanted to try something a bit different; out the norm so I was delighted to have discovered a quinoa bar recipe. Great for gluten free diet needs, protein super food. I found the recipe on a Pinterest pin from http://www.justataste.com/, with the recipe being property and copyright f http://ifoodreal.com/. I made a few changes to adapt to my taste.

Making the bars was not enough. How am I teach people how to make these and offer alternatives to others if I don't have feedback? I decided to utilize my natural supports of coworkers, friends, and even my yoga students as "taste testers." While the general consensus from the brave souls who tried the bars thought they were good just they way they are, a couple of people thought that they were not sweet enough. This was great I thought! All the more reason to experiment some more with substituting the brown rice sugar for honey, agave nectar/syrup, and coconut sugar. There has to be a combination that would work for those who prefer sweetness! And, I love a challenge of finding what works!

 I am very grateful for all those who are supporting me in developing ideas for others. The more others can share what they think, the better I can provide for the clients I work with, and for them, if they want! This is so much fun for me!

 Here is the recipe:

Ingredients

1 1/2 cup quick oats
3/4 cup steel cut oats
1 cup quinoa
1/2 cup ground flax seed
1/2 cup almonds, coarsely chopped
1/2 cup pumpkin seeds
1/3 cup carob chips
1/2 teaspoon sea salt
2-3 large egg whites-enough to make 1/2 cup of whites
1/2 cup brown rice syrup
1/2 cup coconut oil, melted

cooking spray, parchment paper.

Directions

Preheat oven to 325* F. Spread quick oats, steel cut oats, quinoa, and almonds on a large rimmed baking sheet. Bake for 10-15 minutes or until lightly brown, stirring occasionally. Let cool completely.
In a large mixing bowl, add the cooled mixture, ground flax seed, carob chips, and salt. In a medium bowl, lightly beat egg whites, add brown rice syrup and coconut oil. Mix well, then pour over the dry ingredients, mixing well again.
Line a 9x13 baking dish with parchment paper and spray with cooking spray. Transfer mixture into the baking dish. using spatula or wet hands press mixture firmly. It is important to press really hard to compact the mixture so it will hold together. Bake 30 minutes, remove from oven and let cool completely. Lifting by the parchment paper, transfer the block onto a cutting board and cut into whatever size bars you prefer.
Store in a cool dry place for up to a few weeks. You can also freeze in airtight container for up to 3 months. Great to make ahead for those busy weeks, day trips, extra work out days, etc.
*Including your children in making the bars will foster a connection to food choices and make them more willing to eat healthy!

Share your ideas and pictures of what you create!

How I am doing 2016!

Self-Care 

The importance of pampering self

2016. A new year. What is to come in this new year?

Like most of you, I, as well, dreaded the "New Year's resolution" we are socially pressured to partake in. All the resolutions that I failed to maintain replayed in my mind like a nightmare I couldn't wake up from. Knowing this was a form of negative self talk, I re-framed my thoughts, focusing on what I was able to accomplish.

The past few years have been monumental in growth; spiritually, emotionally, relationships, career, and in self-care. I have achieved credentials in becoming a Yoga Instructor and Integrative Nutrition Health Coach. I've changed up my personal physical routines a few times, cleaned up my food choices, kicked the coffee habit, eliminated refined sugar (mostly), reduced symptoms of arthritis, increased physical strength, improved and strengthened a few relationships. This does not mean that I have experienced all rainbows and sunshine. I've experienced immense heartbreak as well along the way, which is important to recognize because these things have meaning for me. I am choosing to acknowledge the pain because it stems from deep love, and my feelings/emotions are mine-they are real for me, they are mine to honor. However, I am making great strides in not becoming bogged down by the heaviness of what that type of heartbreak and stress can cause. This is where I see my biggest growth-I can let it all go and move into each moment with gratitude and an open heart. I have also been completing goals/tasks set long ago. I've finished up some craft projects, built up garden beds, and recently got back into home remodeling!

Remodeling during the New Year's weekend resulted in rediscovering how absolutely delightful and nurturing a bath can be. We have lived in our home for a little over 26 years. We've redone the bedrooms 3 times each, the kitchen twice, and the living room twice. But we have never touched the god awful bath room. Without further explanation, you can imagine what a 70's style might look like in 2015, after having had a family raised in it. So it is with great excitement and pleasure we have begun the remodeling of our bathroom. The shower/tub was the first to be updated. Not having taken a bath in so many years now that I've forgotten just how long it has been, I was determined to make my first bath in our new digs special. 

I prepped for the bath, creating a spa like atmosphere. Candles illuminated the room. Epsom salt clear granules dissolved in the hot water as I tossed fresh rose petals throughout the bath and room. Spa music softly played while I indulged in the most luxurious bath I think I've ever taken. 

As I focused on the flickering light of the candle I realized just what I've been missing-PAMPERING myself! While I have been so great at "taking care of myself" in terms of exercise, nutrition, and creative time, I've missed the boat on really shutting out the world and completely absorbing myself mindfully in something so nurturing. A bath is a great buffer at the end of the day-helps to melt away the day's events and slow the body and mind into a calm, relaxed state ready for a peaceful night's sleep.    

So how will I do 2016? While I am not entirely sure I can make definite resolutions as I'm working on being more in the moment, letting things come and go (this does not mean irresponsible-no planning), I can say for sure that I will be taking time to have luxurious baths. Perhaps not always with rose petals but I will be investing in a tub massage pillow, a tub rack (to hold my book), and making many types of bath soaks. I will treat myself with loving kindness and pamper myself in the ways I do for others. I have lots of ways that I nurture myself, however, I had forgotten just how therapeutic a long hot bath can be. 

How do you pamper yourself?