Sweet Potato Breakfast Bars

Did ya miss me?! Sorry for the extended break. I’ve had lots of fun things going on the past couple months and many fun things coming to the blog soon!

I posted this recipe way back on Instagram and I have been promising to share it! Here it is and you should totally make it this Sunday to have a delicious breakfast all week.


Sweet Potato Breakfast Bars

Ingredients

  • 1 medium sweet potato, baked
  • 1/2 cup almond butter
  • 1/4 cup agave
  • 1 egg
  • 2 tbsp oat flour
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1/2 cup chopped pecans
  • 2 tbsp unsweetened shredded coconut

Directions

Preheat oven to 350 degrees F. Poke holes in a sweet potato with a fork. Line a baking sheet with foil and bake for about 40 minutes until tender. Let cool and remove skin from sweet potato. Add sweet potato puree to a large bowl. Add almond butter, agave and egg. Stir to combine. Add the oat flour, vanilla extract, baking soda, cinnamon and salt. Stir to combine. Fold in cranberries, pecans and coconut. Spray a square baking dish with nonstick cooking spray and add batter. Bake for 25-30 minutes until a toothpick comes out clean. Let cool and cut into squares. Store in the fridge.

Number of servings: 9 | Serving size: 1 bar
Calories: 208, total fat: 13 g, total carbohydrates: 38 g, dietary fiber: 4 g, sugars: 7 g, protein: 5 g

What have you been up to lately?! Tell me below.

Raquel

High Protein Pantry Foods

Your pantry is vital to sticking to a healthy diet. Aside from keeping all your flavor enhancers (herbs, spices, etc.), your cooking oils and grains, your pantry can keep plenty of high protein foods! Many people automatically think of animal meats when talking about protein, however there are plenty more to choose from. These high protein pantry foods are always in my pantry! I also restock and make sure I incorporate these into my weekly meals.

The Best High Protein Pantry Foods

  • Lentils – Lentils are legumes that can be dried or canned. They contain about 23 grams of protein per half cup! You can cook these as a side dish, use them as a base for a buddha bowl or toss them in with a salad.
  • Beans – Beans come in a large variety such as black beans, chickpeas, kidney beans, cannellini beans, etc. They contain about 22 grams of protein per half cup. You can use beans similar to how you use lentils.
  • Nuts and nut butters – Nuts and almond or peanut butter are great high protein snack items. Not to mention they contain plenty of healthy fats. Nuts contain between 4-12 grams of protein per quarter cup. Nut butters contain about 5-8 grams of protein per two tablespoons.
  • Quinoa – Quinoa is an ancient grain that is a great replacement for pasta and rice. It contains about 12 grams of protein per half cup. Bonus: quinoa is a complete protein meaning it contains all of the essential amino acids! This is a great protein food for vegetarians.
  • Canned tuna – Canned tuna is one my favorite pantry items. It is so easy to use and great for quick lunches. One can of tuna contains about 41 grams of protein! You can make an easy tuna salad with Greek yogurt, celery, lemon and salt and pepper.
  • Protein powder – Protein powder may not be the most ideal way to get protein, but it’s a must in my pantry. It’s a great addition to smoothies. There are so many options to choose from that range in protein content. Whey protein is highest in protein, but vegan or plant-based protein powders are great as well. My favorite is Perfect Fit!

Raquel

*Nutrition facts obtained from the National Nutrient Database.

Dark Chocolate Cherry Oat Bars

The perfect afternoon pick-me-up is some chocolate. These Dark Chocolate Cherry Oat Bars totally satisfy my chocolate craving. Dark chocolate has less sugar than milk chocolate and semi-sweet chocolate. Plus, I’m sure you know that chocolate is packed with antioxidants! A good quality dark chocolate will contain extra flavanols and fiber compared to other types of chocolate. Flavanols are a phytonutrient that may be beneficial for heart health. One ounce of dark chocolate contains 2 grams of fiber, 13 grams of sugar (less than other chocoalte) and 13 mg of calcium.


Dark Chocolate Cherry Oat Bars

Ingredientsdark-choc-cherry-2

  • 1 1/4 cup rolled oats
  • 2 tbsp ground flaxseed
  • 1/2 tbsp cinnamon
  • 1/8 tsp salt
  • 1/2 cup almond butter
  • 1/3 cup agave
  • 1/4 cup dried cherries
  • 1/4 cup dark chocolate chips

Directions

In a microwave safe bowl melt together the almond butter and agave for about 30 seconds. Add more time if needed. In a large bowl, combine oats, flaxseed, cinnamon and salt. Add warm almond butter and agave mixture. Next, stir in dried cherries and chocolate chips. The chocolate chips should melt some from the warm almond butter mixture. Line a baking dish with parchment paper. Press oat mixture into the dish and freeze for one hour. Cut into bars and store in the refrigerator.

Number of servings: 9 | Serving size: 1 bar
Calories: 207, total fat: 11 g, total carbohydrates: 41 g, dietary fiber: 4 g, sugars: 8 g, protein: 6 g

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What is your favorite snack to make at home? Tell me below!

Raquel

Three Things


1. Trader Joe’s is one of my favorite grocery stores (don’t worry Whole Foods, you’re still at the top of my list)! Buzzfeed did us all a favor and put together a list of some of the best and most delicious products at TJ’s. From the list the Reduced Guilt Chunky Guacamole with Greek Yogurt is one of the usual items on my grocery list. Plus, the Pumpkin Pancake and Waffle Mix is a super easy, make at home Sunday morning kind of breakfast savior. I would also like to add to the list the Unsalted Crunchy Almond Butter because I use it pretty much every single day. Also, the Reduced Guilt Mac & Cheese is my secret (not so secret anymore) go-to dinner on the weekend when I’m in a rush. What are your favorite products?

2. Quick update on that soda tax I was talking about before! There is now more evidence that soda taxes cut soda consumption. A new study took place in one neighborhood in California which showed that since the soda tax self reported consumption of soda decreased by 21% and water consumption increased. All great things! I’m still so proud of Philadelphia for passing this tax.

3. If you don’t eat after working out then you’re doing it wrong. You need to fuel your body after a workout to reset and recover. These snacks are all great options for your post workout. Smoothies and protein shakes seem to be what I go for the most, but handfuls of nuts, yogurt and granola and hummus are all great options as well!

Raquel

Berry Bomb Smoothie

Many mornings I’m rushing out the door and I refuse to skip breakfast! It’s the perfect opportunity to add even more nutrition to your day. This is my absolute favorite smoothie recipe that gets me through many rushed mornings. It always keeps me full until lunch and I can thank the healthy fats and protein for that! The Crunchy, Unsalted Almond Butter from Trader Joe’s is the most delicious thing I have ever tasted. Side note: I live very close to a Trader Joe’s so of course I am slowly, but surely getting addicted to many of their products. Just like almonds (duh), almond butter is loaded with biotin, vitamin E, and unsaturated fats. Get your morning started with this sweet and nutty smoothie!


Berry Bomb Smoothie

Ingredients

  • 1/2 banana, frozenDSC_0924
  • 1/2 cup frozen berries
  • 1 cup your choice milk (I use skim milk)
  • 1 scoop vanilla protein powder
  • 1 tbsp almond butter
  • 1/2 tsp ground flax seed
  • Optional: handful baby spinach

Directions

Add all ingredients to a blender (I like to add the milk last) and blend until smooth!

Number of servings: 1 | Serving size: 1 smoothie
Calories: 360, total fat: 9 g, total carbohydrates: 44 g, dietary fiber: 7 g, sugar: 27 g, protein: 28 g

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What’s your favorite berry smoothie recipe? Tell me below!

Raquel

Three Things

threethings10-16

1. Great news! White wine may be just as good for you as red wine. Cheers to those of us who are Pinot Grigio fans! Some new studies show that both red and white wine help to control blood sugar levels. Plus, white wine has been shown to have more antioxidants than red wine. Red wine is still in the lead in terms of heart health. So that just means I should probably have a glass of each… Right? {Washington Post}

2. Ever wonder what it takes to burn off those fall favorites? Looks like I’ll be taking many steps after a double dose of pumpkin pie on Thanksgiving! On average pumpkin pie takes 8,250 steps, a skim pumpkin spice latte takes 5,000 steps, and pumpkin beer takes 4,550 steps. {Fitness Magazine}

3. Let’s take a look at some of the most expensive ingredients in the grocery store. Of course some of my favorites make the list including walnuts and almond butter. Tip: buy walnuts and other nuts in bulk to save some money. While some others on the list you can do without such as vanilla beans and cultured butter. Check out my grocery list essentials that won’t break the bank. {Food 52}

Raquel