No-Bake Peanut Butter Energy Bars

So I'm really quite excited! I recently teamed up with the Canadian company North Coast Naturals to develop some tasty new recipes using their products. I've been working very hard testing out my first recipe for these energy bars and I just couldn't wait to finally share them with you!

For my first recipe trial I wanted to make an energy+protein bar that I could feel good about eating and would help fuel me through my workouts.

Enter the No-Bake Peanut Butter Energy Bar.

I used North Coast Natural's vanilla 100% Iso-Protein Powder to give them a good hit of protein and nutrition. I love that this protein powder is all natural and has no preservatives, artificial sweeteners, colours or flavours. It's naturally sweetend with low-glycemic stevia and blends well in smoothies - no chalky taste at all. It really does taste great! Trust me, I wouldn't candy-coat the truth. I love how it tasted in these bars too. Next time I'm thinking of trying the chocolate Iso-Protein in these bars. Chocolate and peanut butter were made to go together!

Now there's 2 kinds of protein/energy bars that I like. First there's the cakey kind. And then secondly, there's the chewy kind. These are a bit of a mix between the two. They're soft and chewy, but still have some crumbliness going on. Perfection in bar form if I do say so myself.

I've been trying these as pre-workout snacks before going to the gym to lift weights. They're satiating and have just the right amount of carbs and protein. The best part is you know exactly what went into them. You get about 300 calories, 15 grams of protein, and 28 grams of clean carbohydrates. Plus they're delicious! They also make a perfect on-the-run to-go breakfast.

Happy lifting, friends!

No-Bake Peanut Butter Energy Bars Gluten Free, Vegetarian, Vegan option | Yields 12 bars

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Ingredients:

• 1 1/2 cups natural peanut butter
• 1/2 cup maple syrup, or agave, coconut nectar, honey
• 2 tbsp coconut butter
• 1 1/2 cups gluten-free rolled oats
• 2 scoops vanilla protein powder (I used North Coast Naturals Vanilla Iso-Protein)
• 1/2 cup raisins, or other dried fruit
• 1/4 cup roasted pepitas
• 1/2 cup slivered almonds

Instructions:

1. Place oats, protein powder, raisins, pepitas and slivered almonds in a large bowl; mix to combine.
2. Warm peanut butter and maple syrup in a small saucepan over low heat, stirring, until smooth. Pour over oat mixture and mix well to combine.
3. Press into an 8x8-inch-square pan lined with parchment paper so the bars will lift out easily. Press the mixture down until evenly flattended. Let cool in the fridge for at least 1 hour to harden.
4. Cut into 12 bars. Keep refrigerated.

Notes:

• North Coast Naturals Iso-Protein is not vegan.
• To make this nut-free try using sunflower seed butter or tahini and replace the slivered almonds with extra toasted pepitas.

Nutritional Information:

Serving Size: 1 bar Calories: 337 Fat: 19g Saturated Fat: 2g Cholesterol: 0mg Sodium: 14mg Carbohydrates: 28g Sugar: 14g Fiber: 5g Protein: 15g

Homemade Sunflower Seed Butter

Super simple. Smooth. Creamy and full of flavour.

We're talking sunbutter today! So let's get right to it!

I've been making my own nut butter's for sometime now. Natural peanut and almond butter are a staple in our house. I really don't know why it took me so long to add sunflower seed butter to the list. But, c'est la vie. It's quick and easy to make. So simple: so good. I really do love simple recipes that are healthy and tasty at the same time. This recipe is no exception to that.

If there's one thing you should know about me it's that I love nut and seed butters. I think it all started when I discovered Tosca Reno and the Eat Clean Diet. Now I like to create a lot of my own nut + seed butters, putting my own spin on them, making them as simple and healthy as possible. Here's some of my other recipes here, here and here to check out

This sunbutter:

Had no sugar, is high in Vitamins B6 and E, is nut-free, EASY to make, and very versatile.

Healthy fats, like those found in nut's and seeds, help make your hair, skin and nails look healthy, radiant and strong. And here's the clincher, you can't burn fat if you don't eat fat. The metabolic system depends on it.

Whether you have an allergy to nuts or not, you'll love this creamy deliciousness. Enjoy!

Sunflower Seed Butter vegan, gluten-free, nut-free, sugar-free | Makes about 1 cup

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Ingredients:

• 2 cups raw sunflower seeds
• 1/4 tsp sea salt

Directions:

1. Preheat your oven to 325˚F. Toast the sunflower seeds on a baking sheet, stirring once or twice to prevent burning, until fragrant and golden brown; about 10-15 minutes.
2. Remove from oven and let cool slightly; 3-5 minutes.
3. While the sunflower seeds are still warm, place them in a food processor and blend/puree until creamy and smooth; about 10 minutes. Scrape down the sides of the bowl as needed. Allow the machine to do it's thing and the consistency will get creamier as you go. Once the mixture begins to look smooth, add the sea salt, and pulse to incorporate.
4. Taste and add more sea salt if needed. Store in a sealed jar in the refrigerator for 2-3 weeks.

Nutritional Information:

Serving Size: 1 tbsp Calories: 86 Fat: 7g Saturated Fat: 0.6g Cholesterol: 0mg Sodium: 75mg Carbohydrates: 2.8g Sugar: 0g Fiber: 1.2g Protein: 3g