Easy Homemade No-Bake Protein Bars

Let's tweak the storyline today. Instead of talking about fuss-free ways to cook or, that a dish is healthy and nutritious; how about pre- and post- workout food? Yes, foods that you consume before and/or after exercise. <br /><img src="https://c2.staticflickr.com/8/7021/26734454403_8ff37f0f98_z.jpg" /><br /><br />Research has shown that one of the sweet-spots to boost protein for muscle recovery is about 10-15 minutes after exercise - in the form of snacks/beverages; and no more than 60 minutes in the form of a full-meal (meaning post <a href="https://teczcape.blogspot.com/search/label/workout%20meals">workout lunch or dinner</a> such as <a href="https://teczcape.blogspot.com/2018/08/chickpea-tuna-veggie-quinoa-bowl.html">Chickpea-Tuna Quinoa Bowl</a>, <a href="https://teczcape.blogspot.com/2018/05/chicken-broccoli-salad-bowl-with-corn.html">Chicken Broccoli with Sweet Potatoes</a>, <a href="https://teczcape.blogspot.com/2018/03/veggie-salad-avocado-and-shrimp-bowl.html">Avocado, Veggies and Shrimp Bowl</a>, <a href="https://teczcape.blogspot.com/2018/03/tempeh-broccoli-cabbage-avocado-kiwi.html">Tempeh and Veggies Salad</a>).<br /><br /><a name="more"></a><br />For those of you (and me) who do not have the luxury to weave in a balanced meal in a perfect time-frame (yes, <a href="https://teczcape.blogspot.com/search/label/workout%20meals">post workout lunch or dinner</a> usually comes at least 3 hours after leaving the gym!), the next best bet is to make sure some form of protein and carbohydrates are consumed shortly after exercise. Protein shakes or smoothies are probably the easiest on-the-go "snack". Protein bars that are less perishable is a good option as well. However, both store-bought smoothies and/or bars may hide high amounts of refined sugars which is what you do not want to consume after a worthy workout.<br /><img src="https://c2.staticflickr.com/8/7192/26815304994_5fc227d919_z.jpg" /><br /><br />Homemade is always best. These homemade no-bake protein bars are made from rolled oats (soaked overnight to soften), store-bought blanched peanuts, walnuts and pumpkin seeds, sweetened with dates and gojiberries.<br /><br /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=anestofo-20&language=en_US&marketplace=amazon&region=US&placement=B00LFVV8CM&asins=B00LFVV8CM&linkId=e064197a51beb7b754aa59a26997ef33&show_border=true&link_opens_in_new_window=true" style="height: 240px; padding-right: 10px; padding-top: 5px; width: 120px;"></iframe><b>Homemade No-Bake Oats, Nuts and Seeds Protein Bars</b><br /><i><span style="font-size: x-small;">adapted from <a href="http://www.onegreenplanet.org/vegan-recipe/plant-powered-protein-squares/">One Green Planet</a></span></i><br /><br /><i>Ingredients</i>:<br />1/2 cup organic rolled oats soaked overnight, to soften (drain away water before using oats next day)<br />5-6 pitted <i>Medjool </i>or <i>Deglet </i>dates, soaked in warm water for 10 minutes<br />1/4 cup dried goji berries, soaked in warm water for 10 minutes<br />1/2 cup raw pumpkin seeds<br />1/2 cup blanched peanuts<br />1/2 cup walnuts<br /><br /><i>Directions</i>:<br />First, pulse softened oats and dates. After a few pulses, add the nuts, seeds, and gojiberries. Then pulse a few more times. Do not over-do the blitzing or you will end up with a fine sticky paste. When ready, remove mixture from food processor, and place mixture on a parchment-lined tray and start spreading mixture out*. Cover the mixture of desired thickness with another layer of parchment paper and put into the fridge for about 1hr to set. When set, prepare into rectangles or squares (your choice) and store them in air-tight container in the fridge. *Alternatively, shape the oat-nuts-seeds mixture into spheres or balls then set them in the fridge.<br /><br /><span style="color: blue;">Notes</span>: (1) I found the bars on the "wetter" side (not as dry as expected) probably due to the moisture of the soaked rolled oats (overnight soaking might be too long). Next time, I may do only 1-2 hrs soaking the rolled oats (2) Adjust the quantity of nuts and seeds accordingly while doing the blitzing.<br /><br />The more you prepare these bars, the better you are to perfecting these bars (I have not made them again after trying this batch). Perhaps I should do it again when I have more spare time.<br /><img src="https://c2.staticflickr.com/8/7275/26733766124_8886442c95_o.jpg" /><br /><br />Sharing with <a href="http://www.21stcenturyhousewife.com/">Hearth and Soul</a><br /><br /><span style="font-size: 85%;">Tag: </span><span style="font-size: 85%;"><a href="http://www.technorati.com/tag/homemade+protein+bars" rel="tag">homemade protein bars</a>, <a href="http://www.technorati.com/tag/no+bake+protein+bars" rel="tag">no-bake protein bars</a></span><br /><script src="https://static.ak.connect.facebook.com/js/api_lib/v0.4/FeatureLoader.js.php/en_US" type="text/javascript"></script><script type="text/javascript">FB.init("ea808497442c6dbff6ecc79cee2b6ebd"); </script><fb:fan connections="0" logobar="0" profile_id="225194391877" stream="0" width="300"></fb:fan><br /><div style="font-size: 8px; padding-left: 2px;"><a href="http://www.facebook.com/pages/An-Escape-to-Food/225194391877">An Escape to Food</a> on Facebook</div>

Easy Homemade No-Bake Protein Bars

Let's tweak the storyline today. Instead of talking about fuss-free ways to cook or, that a dish is healthy and nutritious; how about pr...

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Celery, Dates, Cashews Salad 西芹甜枣腰果沙拉

"<i>Sweet from dates, sour from lemon, bitter from celery, and salty from Parmesan - this humble salad manages to get all taste buds firing at once</i>." - <i>Bon Appetit</i><br /><br />Alright, I omitted everyone's favorite - the cheese; but trust me (or rather, trust <a href="http://www.bonappetit.com/recipe/celery-salad-with-dates-almonds-and-parmesan"><i>Bon Appetit</i></a>), this salad delivers the flavor punch in crunch.<br /><img src="https://c1.staticflickr.com/1/609/33137921772_b5d195a173_z.jpg" /><br /><br />I was excited to make it after watching the video and adapted it by using my own <a href="https://teczcape.blogspot.com/2017/05/asparagus-chicken-with-turmeric-dressing.html">homemade turmeric dressing</a>. Though I did not add in the cheese for saltiness, the mixed of almonds and cashews and the salted sunflower seeds made up for it. I totally enjoyed this crunch-a-licious salad and see it coming more often into my meals.<br /><a name="more"></a><br /><img src="https://c1.staticflickr.com/1/734/33137921422_a8dcc2f37b.jpg" /><br /><br /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=ss_til&ad_type=product_link&tracking_id=anestofo-20&marketplace=amazon&region=US&placement=B004KNJWP2&asins=B004KNJWP2&linkId=VHR3GV3L6HJTPTP5&show_border=false&link_opens_in_new_window=true" style="height: 240px; padding-right: 10px; padding-top: 5px; width: 120px;"></iframe><b>Celery, Dates, Cashews and Sunflower Seeds Salad 西芹甜枣腰果沙拉</b><br /><i><span style="font-size: x-small;">adapted from <a href="http://www.bonappetit.com/recipe/celery-salad-with-dates-almonds-and-parmesan">Bon Appetit</a></span></i><br /><i><br /></i><i>Ingredients</i>:<br />Organic celery, thinly sliced<br />Red onions, thinly sliced<br />1-2 Medjool dates, seeds removed and roughly chopped<br />Sliced almonds, and roasted unsalted cashews, handful, store-bought<br />Salted sunflower seeds, store-bought<br />1-2 tbsp <a href="https://teczcape.blogspot.com/2017/05/asparagus-chicken-with-turmeric-dressing.html">turmeric dressing</a><br /><br /><i>Directions</i>: Place sliced celery, onions, red dates in a bowl, drizzle dressing over and gently toss. Top with crushed nuts, and seeds.<br /><br /><img src="https://c1.staticflickr.com/1/588/33137922192_5ff04cd1fc_z.jpg" /><br /><br />Sharing with <a href="http://www.21stcenturyhousewife.com/">Hearth and Soul</a><br /><br /><span style="font-size: 85%;">Tag: </span><span style="font-size: 85%;"><a href="http://www.technorati.com/tag/celery+dates+salad" rel="tag">celery dates salad</a> </span><br /><script src="https://static.ak.connect.facebook.com/js/api_lib/v0.4/FeatureLoader.js.php/en_US" type="text/javascript"></script><script type="text/javascript">FB.init("ea808497442c6dbff6ecc79cee2b6ebd"); </script><fb:fan connections="0" logobar="0" profile_id="225194391877" stream="0" width="300"></fb:fan><br /><div style="font-size: 8px; padding-left: 2px;"><a href="http://www.facebook.com/pages/An-Escape-to-Food/225194391877">An Escape to Food</a> on Facebook</div>

Celery, Dates, Cashews Salad 西芹甜枣腰果沙拉

" Sweet from dates, sour from lemon, bitter from celery, and salty from Parmesan - this humble salad manages to get all taste buds firi...

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Easy Healthy Homemade Muesli 坚果综合籽燕麦片

First and foremost, I do not know if this can still be called <a href="https://teczcape.blogspot.com/2013/11/easy-homemade-granola.html">granola</a> because I have skipped the WET process, Yes, no honey, no any-kind of syrup. It is solely made from DRY ingredients - mainly organic rolled oats, nuts (walnuts in this recipe), seeds (<a href="http://amzn.to/2uRcnWP">sprouted pumpkin seeds</a>, <a href="http://amzn.to/2uRqviv">sunflower seeds</a> and <a href="http://amzn.to/2ur8zKG">watermelon seeds</a>), just a little dried fruits (raisins) and ground cinnamon.<br /><img src="https://c1.staticflickr.com/9/8783/27838511213_47562ee4eb_z.jpg" /><br /><br />Muesli might be a better representation but I toasted the oats (whereas in traditional muesli, the oats are raw, and not toasted). The purpose of toasting the oats is to bring out an extra layer of nutty flavor.<br /><img src="https://c1.staticflickr.com/9/8598/27838511303_9170e316df.jpg" /><br /><br /><a name="more"></a><br />Without the wet process, this muesli-mix is definitely quick and easy to make at home on a regular basis. Usually I will make a batch but that lasts at most two weeks since we have <a href="https://teczcape.blogspot.com/2011/05/strawberry-pumpkin-seeds-breakfast-oats.html">homemade museli (with milk)</a> for <a href="https://teczcape.blogspot.com/2013/02/black-sesame-steel-cut-oats.html">breakfast</a> everyday. Yes, sevens days of breakfast per week! So a bag of muesli runs out really fast. However, this homemade muesli-mix is easy to make, so not a chore at all to put everything together.<br /><img src="https://c1.staticflickr.com/9/8654/27843605663_1dc55e9e10_o.jpg" /><br /><br /><span style="color: blue;"><b>Note</b></span>: Exact measurements of the ingredients were not done because the main ingredient is the organic rolled oats, and the rest are just additions for crunch, and nutrition.<br /><br /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=anestofo-20&marketplace=amazon&region=US&placement=B00CNHCDR6&asins=B00CNHCDR6&linkId=cebfcf400adf9874a80164c557849241&show_border=false&link_opens_in_new_window=true" style="height: 240px; padding-right: 10px; padding-top: 5px; width: 120px;"></iframe><b>Easy Healthy Homemade Muesli 坚果综合籽燕麦片</b><br /><i>Ingredients</i>;<br />Organic rolled oats<br />Ground cinnamon<br />Organic whole walnuts, crushed/smashed to smaller tiny pieces<br />A mixture of sprouted seeds (Go Raw brand)<br />Some raisins<br /><br /><i>Directions</i>:<br />Layer rolled oats on a lined baking tray and add a few dashes of ground cinnamon over the oats. Toast the rolled oats mixture in a pre-heated 350F oven for about 15mins.<br /><br />Remove the tray of oats from the oven, and allow to cool. Add walnuts, raisins, and sprouts seeds. Mix them thoroughly and when cooled, store them in a Ziploc bag, and into the fridge they go. <span style="color: blue;"><b>Option</b></span>: Bran flakes (Trader Joes brand) were also added for extra crunch.<br /><br />Serve 1-2 cups of museli with warm or cold milk every morning and voila, breakfast!<br /><br />Sharing with <a href="http://www.21stcenturyhousewife.com/">Hearth and Soul</a><br /><br /><span style="font-size: 85%;">Tag: </span><span style="font-size: 85%;"><a href="http://www.technorati.com/tag/homemade+muesli" rel="tag">homemade muesli</a> </span><br /><script src="https://static.ak.connect.facebook.com/js/api_lib/v0.4/FeatureLoader.js.php/en_US" type="text/javascript"></script><script type="text/javascript">FB.init("ea808497442c6dbff6ecc79cee2b6ebd"); </script><fb:fan connections="0" logobar="0" profile_id="225194391877" stream="0" width="300"></fb:fan><br /><div style="font-size: 8px; padding-left: 2px;"><a href="http://www.facebook.com/pages/An-Escape-to-Food/225194391877">An Escape to Food</a> on Facebook</div>

Easy Healthy Homemade Muesli 坚果综合籽燕麦片

First and foremost, I do not know if this can still be called granola because I have skipped the WET process, Yes, no honey, no any-kind of...

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Purple Cabbage, Orange, Walnut Salad 紫卷心菜橙子核桃沙拉

Purple/red cabbage contains more iron and antioxidants than standard white cabbage. The last time I had purple cabbage was in cooked form e.g. <a href="http://teczcape.blogspot.com/2009/07/red-cabbage-udon-noodle-soup-purple.html">Purple Cabbage Udon Noodles Soup</a>, <a href="http://teczcape.blogspot.com/2008/11/purple-red-cabbage-soup.html">Purple Cabbage Soup</a>. Today I am going to prepare a summer-ready raw salad with purple cabbage and orange.<br /><img src="https://farm8.staticflickr.com/7381/16504090492_f3aa24d8ee_z.jpg" /><br /><br />This Purple Cabbage, Orange, Walnut Salad is bright and crisp. If you are <a href="http://teczcape.blogspot.com/2013/07/backyard-barbeque.html">firing the grill for meat or seafood</a>, this easy-to-make purple cabbage salad will be a great side-dish accompaniment to balance the <a href="http://teczcape.blogspot.com/2013/07/chicken-hot-dogs-with-kale.html">heavier-tasting grilled food/ barbecue</a> e.g. <a href="http://teczcape.blogspot.com/2013/07/chicken-hot-dogs-with-kale.html">Kale Hot Dog</a>.<br /><img src="https://farm8.staticflickr.com/7341/15882547464_056c5d080e_z.jpg" /><br /><br /><a name="more"></a><br /><img src="https://farm9.staticflickr.com/8648/16317377148_1754a50c06_z.jpg" /><br /><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=ss_til&ad_type=product_link&tracking_id=anestofo-20&marketplace=amazon&region=US&placement=B00L3I3226&asins=B00L3I3226&linkId=3WJM7JN23TESNDMD&show_border=true&link_opens_in_new_window=true" style="height: 240px; padding-right: 10px; padding-top: 5px; width: 120px;"></iframe><b>Purple Cabbage, Orange, Walnut Salad 紫卷心菜橙子核桃沙拉</b><br /><i>Ingredients</i>:<br />1 small organic purple cabbage, thinly shredded/julienned, <br />1 orange, skin remove, thinly slice the flesh , reserve some juice (for salad dressing)<br />2-3 tbsp extra-virgin olive oil (for salad dressing)<br />1tbsp <a href="https://teczcape.blogspot.com/2014/06/flax-oil-vinegar-honey-chickpea-salad.html">organic apple cider vinegar</a><br />Handful of lightly-toasted walnuts <br />2-3 springs fresh cilantro , finely chopped garnish<br />Salt and black pepper to taste.<br /><br /><i>Directions</i>: Place finely shredded red cabbage in a bowl, and add the orange slices. Drizzle the orange juice and extra-virgin olive oil over the cabbage and orange, gently toss everything to combine. Top with walnuts, and fresh cilantro. <br /><br /><img src="https://farm8.staticflickr.com/7300/16317375928_2640f4249a_z.jpg" /> <br /><br />Sharing with <a href="http://www.21stcenturyhousewife.com/">Hearth and Soul</a><br /><br /><span style="font-size: 85%;">Tag: </span><span style="font-size: 85%;"><a href="http://www.technorati.com/tag/purple+cabbage+salad" rel="tag">purple cabbage salad</a> </span><br /><script src="https://static.ak.connect.facebook.com/js/api_lib/v0.4/FeatureLoader.js.php/en_US" type="text/javascript"></script><script type="text/javascript">FB.init("ea808497442c6dbff6ecc79cee2b6ebd"); </script><fb:fan connections="0" logobar="0" profile_id="225194391877" stream="0" width="300"></fb:fan><br /><div style="font-size: 8px; padding-left: 2px;"><a href="http://www.facebook.com/pages/An-Escape-to-Food/225194391877">An Escape to Food</a> on Facebook</div>

Purple Cabbage, Orange, Walnut Salad 紫卷心菜橙子核桃沙拉

Purple/red cabbage contains more iron and antioxidants than standard white cabbage. The last time I had purple cabbage was in cooked form e....

Read more »