No-Bake Nut Butter Energy Bars

No-Bake Nut Butter Energy Bars

Ingredients

1/2 cup agave nectar
2 tbsp coconut oil
1 1/2 cup almond butter  (you can use peanut butter or cashew butter)
3 cups oats
2 scoops all natural vanilla  protein powder
1/4 cup dried fruit (raisins, cranberries, apple)
1/4 cup slivered almonds
1/4 cup raw sunflower seeds 

Directions

Warm agave, coconut oil and nut butter in a saucepan. Add remaining ingredients. Mix well. Spread into parchment lined pan. Place in fridge to cool.

Note: If you find the mixture too crumbly, increase the amount of agave or nut butter until desired consistency is reached.

This is great to make a head of time for the week. It’s a great substitute for energy bars you buy at the store.  It has less sugar, less expensive, tastier and much better for you.

 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Meyer Lemon Vinaigrette

Meyer Lemon Vinaigrette

Great an many salads.  It  has a fresh taste. I like best with a spinach salad with fruit and nuts. It's also good to marinate chicken and grill.

Ingredients:

½ cup fresh Meyer lemon juice

2 tablespoons red wine vinegar
2 garlic cloves
1 tablespoon whole grain prepared mustard
1 tablespoon dried Italian herbs
2 tablespoons honey
1 tablespoon blue agave nectar
1/2 teaspoon sea salt

1¼ cups extra virgin olive oil

Directions:
1. Combine all ingredients except oil in a blender. Pulse a few times to chop garlic thoroughly and mix ingredients together.

2. With the blender on low speed, slowly add olive oil to the mixture in a steady stream until completely blended. Drizzle over your favorite salad.

Notes:

If you can't find or don't have Meyer lemons, just use regular lemons. You might want to add just a bit more honey or use the juice of half an orange as part of the ½ cup lemon juice.

 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Gary's Blue Berry Smoothie

  

Gary’s Favorite Blue Berry Smoothie

1 cup blue berries

2 cups almond milk

¼ bunch spinach

¼ oat meal

1 cup of ice

Blend the above together in a blender.  Drink and enjoy.

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Whole Food Healthy Granola

Whole Food Healthy Granola

Eat this every morning  or whenever you want during the day. If you eat some everyday it will radically change your digestion for the better.

Mix Well:

• 8 cups rolled oats (not instant)
• 1 cup raw wheat germ
• 1 cup shredded coconut (not sweetened/ chemical kind)
• ½ cup freshly ground flax seed (grind in our high power blender or a coffee grinder)
• 1 ½ cups nuts raw nuts (walnuts, pecans, cashews, almonds, pumpkin seeds)
• ¼ cup sesame seeds
• 2 Tbsp. cinnamon

Heat on the stove until barely melted, stirring together:

• ½ cup raw honey
• ½ cup molasses or grade B (best quality) maple syrup
• 1/3 cup water
• 1/3 cup coconut oil
• Optional: 1Tbsp. pure vanilla extract

Pour the liquid ingredients into the dry ingredients and mix until distributed evenly (this takes a few minutes). Bake at 250 degrees, stirring well every 20 minutes for 45-90 minutes, or until the mixture is dry. It keeps up to two weeks in the pantry, but in colder weather, or in the fridge for up to six weeks.  Makes 11 cups.

 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Igor's Favorite Green Smoothie

Igor's Favorite Green Smoothie

1/4 bunch spinach

4 peeled apples

1 banana

2 cups water or almond milk

1/2 entire lime (with peel)


Blend together in a blender. 


This is very fresh and refreshing.

 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Saffron and Pomegranate Rice Pilaf

Saffron and Pomegranate Rice Pilaf

• 1 T. orange blossom water
• 20 threads saffron or 1 t. turmeric
• 1/4 c. dried currants
• 2 T. coconut butter, melted or olive oil (coconut butter is also coconut oil you find in the baking section. I like the flavor of the coconut oil for this recipe over the olive oil.)
• 1 c. brown rice
• 2 c. water or vegetable stock
• 1/2 c. orange juice
• 2 T. Sucanat or rapadura sugar
• 1/4 c. slivered almonds, toasted
• 1/4 c. pomegranate arils
• 1 t. ground cinnamon
• Pinch ground cloves

1.   Place orange blossom water in a small bowl. Add saffron and currants; cover the bowl with a plate and let site for at least an hour, or overnight.

2.   Preheat oven to 350 degrees.

3.   Lightly grease a medium-sized casserole dish. Place coconut butter or oil in the dish. Add rice, water or stock, and orange juice. Add soaked saffron mixture and sugar and mix well.

4.   Place in oven and let bake until all liquid has been absorbed-- about 30 minutes.

5.   Remove from oven. Place pilaf in serving bowl and let it cool to room temperature.

6.   Add almonds, pomegranate arils, cinnamon, and cloves. Toss to combine.

If you can’t find orange blossom water, try rose water instead.

 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Strawberry Field of Green Smoothie

Strawberry Field of Green Smoothie

1/2 C Strawberries
1 banana
2 handfulls (cups) Romaine lettuce
1/2 C Almond Milk
1/2 scoop protein powder
1/4 C oatmeal

Directions add all ingredients to blender and blen well


Serving Size: 1- 20 oz serving size
or 2 - 10 oz servings


Number of Servings: 2

 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com