I’m all about the grab and go pre-workout meal. Especially at 5:00 in the morning before a long run or a hard set at the gym.
I have to eat before I workout. It’s important to fuel for energy before a hard workout. Heck, honestly, sometimes, I eat in the middle of my workout or run. Got to fuel that fat burning machine!
My favorite go-to pre run or workout meal is a banana and a protein bar. And if you have used the store bought bars, you know that they are a) usually packed with artificial sweeteners or sugars and preservatives or b) they are super expensive.
So I got tired of paying out my nose for something I could just make at home and be able to control what ingredients go into it.
So, here is a recipe I adapted from one I found on the internet. It’s super fast, super easy, no bake, all natural, and absolutely delicious! Even my kids like them (I have to hide them to keep for myself).
There are a lot of variations you could try with the ingredients. I omit the Rice Krispies, or you could add different dried fruits, text for different flavors.
GF Chocolate Cranberry Protein Energy Bars
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1 1/2 C oats
1 C quinoa (ground in blender)
1 C Rice Krispies (optional)
2 TB ground flax seed
1 TB chia seeds
1 C craisins
1/2 C unsweetened shredded coconut
1 C carob chips
2 scoops (about 1/2 C) chocolate (or vanilla) whey protein
1/4 C chopped nuts (optional)
1/2 C honey or agave syrup
3/4 C almond or peanut butter
1 tsp vanilla
Combine dry ingredients in large bowl.
In sauce pan or microwave heat nut butter and honey or syrup 30-60 sec, stir til smooth. Add vanilla.
Pour liquid over dry ingredients, mix well.
Spray 9 x 13 pan with cooking spray.
Pour mixture into 9 x 13 and press into pan.
Using a large square of wax paper, very firmly press into pan.
Allow to cool on cooling rack, refrigerate for 30 minutes.
Cut into squares, wrap each square tightly with plastic wrap.
Makes about 15-18 bars.
Enjoy!
Sherrie Shepherd
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The Piano Runner 