Post-Workout Bars

To help muscles recover after a hard workout, experts recommend consuming calories within 30 minutes of exercise. In particular, they recommend a ratio of 4g of carbs to 1g of protein.

These bars are a little bit high on the fat, thanks to the coconut, but otherwise provide a good ratio of protein to carbs with no funky ingredients. They're a handy, tasty snack to eat with a glass of water post-sweat session.

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Chocolate-Coconut Energy Bars
makes 16 100-calorie bars
adapted from No Meat Athlete


Ingredients:
1.5c black beans (I made these from scratch, feel free to use canned)
0.75c mashed squishy bananas
.25c honey
0.5 lime (zest and juice)
0.25t salt
1.5 oats or other rolled grains
0.75c cocoa powder
0.25c almond meal (or whole wheat flour)
1c shredded coconut

Directions:
1. Combine beans, bananas, honey, lime zest and juice and salt in a food processor until thoroughly combined.
2. Add the oats, cocoa powder and almond meal. Pulse until combined.
3. Add the coconut and pulse a few more times to combine.
4. Spread the mixture in a greased 9x13 pan. Optionally, sprinkle the top with extra coconut and press it in lightly.
5. Bake for 16-18 minutes at 350°F. Cool, slice and pack in snack baggies.

Approximate nutrition:
1 bar
103 calories, 20 calories from fat

Total fat: 2.5g
    Saturated: 1g
Total Carbohydrates: 18g
    Dietary fiber: 3.5g
Protein: 3.5g
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Let me know what you think by leaving a comment or emailing me at piquantprose [at] gmail [dot] com.

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C-C-C-Cookies!

I was gifted the remaining 10 eggs from a dozen, and have been trying to clean out my pantry. What better way to use up dried fruit, chocolate chips and coconut than oatmeal cookies? 

They're definitely not the most incredible cookies I've ever had (I think peanut butter surprises might take that title) but they're really quick and easy, not too terrible for you, and use up all sorts of pantry items.

I'd also like to try these with peanut butter in addition to/instead of butter and filled with banana chunks, peanuts, and almonds. Yum!

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"Disposal" Cookies

makes 4 dozen small cookies

adapted from Quaker Oats

Equipment

fork

bowl

butter melting device

Ingredients

0.5c butter (1 stick, 110g)

0.75c brown sugar (165g)

0.5c white sugar (100g)

2 eggs

1t vanilla

1.5c AP flour (185g)

1t baking soda (6g)

0.5t salt

2c quick oats (196g)

1c Bob's Red Mill 5-grain hot cereal [or rolled oats] (120g)

0.75c mini chocolate chips (110g)

0.5c unsweetened shredded coconut (40g)

0.75c dried cranberries, chopped (120g)

Directions

1. Melt the butter. Mix thoroughly with the sugars.

2. Add the egg and vanilla. Mix together with the fork until it's a light golden brown.

3. In a separate bowl, mix together the flour, baking soda and salt, fluffing it with a whisk or a clean fork.

4. Add the flour mixture to the wet ingredients and mix until it just comes together.

5. Add the oats, hot cereal, chips, coconut and cranberries mixing until combined. The dough will just barely hold all the add-ins.

6. Divide into tablespoonfuls on parchment lined or greased baking trays. Bake for 12 minutes at 350°F, or until golden brown.

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What's your favorite kind of oatmeal cookie? Do you prefer oatmeal raisin cookies or oatmeal chocolate chip? Let me know what you think and leave a comment or email me at piquantprose [at] gmail [dot] com. 


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