5-Ingredient Energy Bars

APPETIZERS & SNACKS  |  PUBLISHED MAR 25, 2020  |  UPDATED SEP 11, 2020  |  BY TAWNIE

These 5-ingredient energy bars are super delicious and packed with protein, antioxidants, Vitamin E, fiber and unsaturated fats. This recipe is perfect to enjoy as an energy bar or even crumbled up as granola.

Nothing beats making an energy bar from scratch! When running from one thing to the next it’s easy to rely on convenient foods or energy bars from the store. But these no-bake energy bars are so simple to make and then you’ll have 8 bars on hand to have for snacks, pre or post workouts, and breakfast.

One of the perks of making your own high-protein energy bars at home is that you’re in total control over the ingredients you add in.

This energy bar recipe was so easy and took me all of 20 minutes to put together. And the mix in’s are totally customizable.

You do need to keep the energy bars in the fridge after making to form and firm up for 2-3 hours (or overnight) so they are perfect for making before bed and enjoying with breakfast in the AM!

Energy bar ingredients

I couldn’t have made this energy bar recipe any easier! I wanted to create a healthy snack recipe that was super satisfying, tasted great, and kept you full. For this no-bake energy bar recipe, you’ll need:

• Quick 1-minute oats
• Almond butter or peanut butter
• Coconut oil
• Honey
• Almonds
• Optional mix ins: dried cranberries, chocolate chips, sliced dried apricots, coconut flakes, other nuts, etc.

Health benefits of nuts

It’s been proven time and time again from research the positive impact nut consumption has on our overall heart health. Nuts are tasty, convenient, and make for the perfect snack so you can easily incorporate them into your diet.

Peanuts are a good source of Vitamin E, Magnesium, Folate, Copper, and phosphorus. These healthy energy bars are also rich in fiber, which adds bulk to the diet and helps you feel full longer, while aiding in digestion.

If you have an allergy to nuts (like my hubby!), try using soy nut butter or sunflower seed butter to replace the nut butters!

How to make energy bars

1. To make this no-bake energy bar recipe, first gather all the ingredients. Then, mix the pulsed almonds, oats and cranberries in a large bowl. Melt the honey and peanut butter in a saucepan over medium heat before mixing in with the oats.
2. Press the homemade energy bar mixture into an 8×8-inch baking dish and store in the fridge for 2-3 hours (or overnight) and then cut into 8 bars! They can last up to 5 days in the fridge.

Are these energy bars gluten free?

If you purchase gluten-free oats or oats not processed in a facility with gluten, then yes!

Can I make these bars vegan?

Yes! To make this energy bar recipe vegan, use organic pure maple syrup instead of honey. Be sure to buy pure maple syrup and not pancake syrup (which is often made with corn syrup).

Can I freeze energy bars?

Yes, you can freeze these healthy energy bars! To do so, wrap each bar individually in plastic wrap and then place in a freezer baggie. Press out all of the air and then store in the freezer until ready to eat. They’ll stay fresh for up to 1 month in the freezer.

Tips for making energy bars

• Quick cook oats are a must for this energy bar recipe. Old-fashioned oats are slightly too large and chewy for no-bake energy bars, and steel cut oats aren’t tasty raw.
• I’ve said this already, but feel free to play around with the mix in’s in these bars! You can use any dried fruit in this recipe, but you’ll want to dice larger pieces of fruit like dried apples or apricots before stirring them into the energy bar mixture.
• I prefer using all-natural nut butters for these healthy energy bars because they don’t contain added oils and sugars. But use whatever you have on hand and play around with it!

5-Ingredient Energy Bars

Perfect energizing snack for on the go, or pair with a piece of fruit for breakfast!

4.72 from 39 reviews

Prep Time: 10 minutes

Cook Time: 10 minutes

Fridge time: 2 hours

Total Time: 20 minutes

 

Servings: 8 bars

 

Calories: 412kcal

 

Author: Tawnie Graham of Kroll’s Korner

Equipment

• Mixing bowl
• Ingredients:

•            1 cup almonds*, pulsed or roughly chopped
• ▢
  1 1/2 cup quick 1-minute oats, uncooked
• ▢
  1/2 cup honey (or maple syrup)**
• ▢
  1 cup almond butter (or nut butter of choice)
• ▢
  2 Tbsp. coconut oil, melted
• ▢
  1/2 tsp. salt (optional)

Mix ins:

• ▢
  1 cup dried cranberries, dried tart cherries, chocolate chips, other dried fruits or nuts.

Instructions

• Place almonds, oats, and cranberries (or other mix ins you want) in a medium sized bowl. Heat the honey, coconut oil and nut butter in a small saucepan over low heat until mixed. Pour the peanut butter mixture over the oat and almond mixture and stir together.
• Once mixed, transfer to an 8×8-inch baking dish and flatten into a 1-inch thick square.
• Cover with plastic wrap and place in the fridge overnight or for 2-3 hours. Then, cut and store in an airtight container. Will stay good for up to 5 days in fridge. (I also like to store mine in a freezer safe baggie. When I am ready to grab a bar, I'll let it sit on the counter for 10 minutes to soften and then enjoy!)
• Notes

• *Pulse almonds in food processor a couple times before mixing or you can roughly chop with a knife.
• **May sub honey for maple syrup. If vegan, use organic pure maple syrup
• ***May sub peanut butter for almond butter or your favorite nut butter.
• I also like to break up the bars and use as granola!
• Store bars in fridge or freezer (not in pantry or counter)

Find Kroll’s Korner on Instagram!

Mention @krolls_korner or tag #krollskorner

Nutrition

Serving: 1bar | Calories: 412kcal | Carbohydrates: 36g | Protein: 12g | Fat: 26g | Sodium: 124mg | Potassium: 528mg | Fiber: 7g | Sugar: 19g | Vitamin C: 1mg | Calcium: 165mg | Iron: 2mg

https://krollskorner.com/recipes/5-ingredient-energy-bars/

Eating Sauerkraut To Stay Healthy

Fermented Food: Why Eating Sauerkraut Helps Your Gut Stay Healthy

Friday, February 18, 2022 0:01

By Manal Mohammed, University of Westminster

For decades fermentation was used to preserve foods, enhance shelf life, and improve flavour. But many people are not aware about the health benefits of fermented food.

Fermented foods are generally defined as “foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action”. That might be pickled cabbage or sauerkraut, the yoghurt drink kefir, sourdough bread and some pickles (only the lacto-fermented ones).

Fermented foods are rich in beneficial microbes and useful metabolites (substances produced during fermentation by bacteria and good for a healthy gut).

Several prominent research groups have suggested fermented foods may offer many health benefits, encourage weight loss and reduce risk of some diseases.

Food organisations and groups such as the Association of UK Dietitians now recommend eating fermented foods more often. For example, fermented milk and yoghurt are now being given to young children from the age of six months to help provide a good nutrient balance, to prevent iron deficiency in populations using cow’s milk and to reduce gastrointestinal infections.

Milk kefir grains. milk kefir, or búlgaros, is a fermented milk drink that originated in the Caucasus Mountains. Motorolka/Shutterstock

Another study found regular consumption of fermented foods could be especially important for low income, resource-challenged communities who are disproportionally susceptible to gastrointestinal infections like E. coli and Listeria.

Why do fermented foods work?

During fermentation, bacteria can produce vitamins and useful metabolites. Fermented foods contain potentially probiotic microorganisms such as lactic acid bacteria. And, despite the short time these bacteria spend in the gut, they help with food digestion and boost our immune system. Probiotics in fermented food also strengthen the walls of the intestines to keep them from leaking their contents into blood so fermented food can contribute to the prevention of leaky-gut syndrome. It has also been found to contribute to prevention and treatment of diseases such as allergies and eczema.

Consumption of kimchi and other fermented vegetables may reduce asthma and atopic dermatitis. Other studies report the effect of fermented foods on reducing risks of type 2 diabetes and high blood pressure. Consumption of fermented milk products reduced the risk of bladder cancer. Yoghurt-rich diets showed a reduced risk of metabolic syndrome, in older Mediterranean adults where a cluster of conditions occur together (including increased blood pressure, high blood sugar and excess body fat).

Probiotics in fermented foods have health-promoting properties such as lowering cholesterol; one study demonstrated that several lactic acid bacterial strains have properties to lower blood cholesterol.

There appear to be other possible benefits, but more research is needed. A recent review demonstrated the anti-cancer properties of lactic acid bacteria in fermented food on a variety of tumour cells from intestine, liver and breast as they modulate the development of tumours. A diet composed of conjugated linoleic acid-rich foods, particularly cheese, may protect against breast cancer in post-menopausal women. However, not all studies agree and a pilot study in mice even suggested increased tumour growth.

Improving mood and sleep

Fermented foods are also shown to improve mood and sleep. Prebiotics, found in fermented food, are non-digestible ingredients that selectively stimulate the growth and activity of beneficial bacteria in our gut. So eating fermented foods can make you feel happier as prebiotics in fermented food boost the gut’s health and promote the growth of several types of beneficial bacteria. This results in healthy levels of serotonin hormone which helps to stabilise moods, regulate feelings of wellbeing and happiness, regulate anxiety and control sleep. Fermentation-enriched chemicals are also linked to positive mental health. For a good sleep, you need to be kind to your gut and eating fermented food such as yoghurt, sauerkraut or kimchi before bedtime could help overcome insomnia.

During fermentation, lactic acid bacteria produce conjugated linoleic acids which have shown to have a blood pressure lowering effect. If the person has hypertension, they are more likely to experience mood issues (such as anxiety and depression) than a person with normal blood pressure.

Despite the many reported health benefits of fermented food some people may experience side effects. The most common reaction is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.

Unfortunately others may experience headaches or a migraine, prompted by eating sauerkraut or kimchi, and this could be connected to histamines found in a plentiful amount in fermented foods. While symptoms of histamine intolerance may vary, some common reactions include headaches or migraines, nasal congestion or sinus issues, nausea and even vomiting (however this is relatively rare).

Over the centuries many people have eaten fermented food for convenience without realising their health benefits. Luckily many fermented foods are cheap and not complicated to make, giving us an easy way to improve our health and wellbeing.

https://beforeitsnews.com/health/2022/02/fermented-food-why-eating-sauerkraut-helps-your-gut-stay-healthy-3044533.html

2022 Color Trends

These 2022 Color Trends Make A Case For Throwing Out Your LBDFacebo

 byBELLA GERARD  JAN 20, 2022 AT 12:14 PM EST

When I’m picking out an outfit, color is everything to me. Nailing the perfect hue can completely change the vibes of a knitwear-denim combo, a great dress or any other look I’m dreaming up. And while I definitely enjoy wearing my favorite colors and the shades I think suit my complexion, I’m always looking at what’s trending for new ideas to inspire me. Luckily, the color trends for 2022 as predicted by the runways are all bright as can be. Let’s break ’em down, shall we?

According to fashion’s top designers, we’re in for a very lemon-lime 2022. Just look at the color palette! Lime green, saturated yellow, classic Kelly green and sunset orange are all trending hues incorporated on the Spring/Summer 2022 runways, each with its own special tang.

Christian Siriano paired a tea-length lime gown with a matching hat; Proenza Schouler made me crave a tailored orange suit out of absolutely nowhere; Jason Wu proved dressing like the sun is simple with the right yellow gown and, last but not least, Yuhan Wang proved Kelly green is far too gorgeous to be classified as “grassy” ever again.

That said, we’ll also be singing the blues—in a variety of saturated shades! See how easy it is to get carried away with these punchy hues? Below, read on for runway inspo plus all the deets on 2022’s trending colors.

Primary Blue

Lacoste; Vetements; Loewe/Instagram.

Kelly Green is the color of right now (more on that further down) but royal blue is the saturated hue that will knock it off its throne in a matter of months. Lacoste and Loewe explored the primary hue in their Spring/Summer 2022 collections, and Vetements went all out with it for their Fall/Winter 2022 range. Just be careful when pairing with red and white, unless you want to go full-on Americana.

Tangy Lime

iMaxTree.

Muted sage green was one of 2021’s most in-demand hues, so this vibrant lime green sparks some serious joy for Spring/Summer 2022. Runway looks by Cinq a Sept, Prabal Gurung and Christian Siriano featured the shade by way of satin mini dresses, pilgrim-chic midis and tea-length gowns with matching headgear. When styling this limeade shade, let it stand alone and stick with black or white footwear that doesn’t compete.

 

Hot Orange

iMaxTree.

Forget creamsicle hues—Spring/Summer 2022 is all about choosing the brightest orange you can find and wearing it from head to toe. Designers like Proenza Schouler, Collina Strada and Christian Siriano all showed monochrome orange ensembles on their runways, so yes, you may be able to justify a pair of orange heels. Or, you can take a page from Proenza’s book and add a little contrast with a blue bag and some classic black sandals for edge.

 

Cerulean

Rokh; Nina Ricci; Stella McCartney/iMaxTree.

I know what you’re thinking, and yes, this is similar to the royal blue mentioned earlier. But it’s different! Balenciaga, Nina Ricci, Stella McCartney and Rokh all showed a more cerulean blue in their Spring/Summer 2022 shows. Of course, you can revisit Miranda Priestly’s monologue from The Devil Wears Prada to learn about the hue’s true fashion origins.

 

Radiant Yellow

iMaxTree.

This Spring/Summer 2022 trend perfectly embodies the idea of a sunny disposition. Yellow is in, y’all! In 2021, a buttery, pale yellow was a chic option to opt for over cream, but in 2022 it’s all about the classic, almost-neon sunshine hue. Jason Wu, Sergio Hudson and Rodarte all showed the shade in different ways, with Wu gracing us with an off-the-shoulder gown, Hudson staying true to his impeccable suiting and Rodarte upping the ante with a beaded fringe frock. Whatever way you wear it, this color is guaranteed to brighten your mood.

 

Kelly Green

iMaxTree.

Last but never ever least, my personal favorite of 2022’s top trending hues: Kelly green. It’s rich! It’s playful! It’s bold! It’s pretty, don’tcha think? Green is unlike any other color, so skip the LBDs and opt for something far more fun instead. Particularly at London Fashion Week, this shade ruled the runway, with Supriya Lele, Yuhan Wang and BMUET(TE) giving it a go.  No more waiting for Christmas to pull out my best green dress!

https//stylecaster.com/color-trends-2022/#slide-7

14 Ways to Use Coffee Filters That Don’t Involve Coffee

It was a dumb mistake. I grabbed the biggest package of coffee filters — a pack of 1,000 — only to discover much later that I’d picked up the wrong size for my coffeemaker.

Coffee filters are not expensive, which is probably the reason I didn’t bother returning them to the store. I suppose I should have tried, but I didn’t. Instead, I began finding ways to use those filters for other things than making coffee.

What I discovered is that the basket-style filters are super useful. It took a few years, but I used up the wrong-size stack of filters, and not to filter coffee! They became such a handy item that I bought the same size again, but this time from the dollar store. Most recently, I found 150 filters there for $1.

Here are some of the things I can do with a coffee filter:

1. Prevent splatters: Don’t you hate that mess inside the microwave? Prevent it by covering the bowl, plate or food item with a coffee filter turned upside down to create a little canopy. It works really well because the filter is highly absorbent but doesn’t fly off when the food pops and splatters.

2. Quick sparkle: Use a coffee filter instead of paper towels to clean and polish a mirror, window, glass tabletop or chrome. There’s no lint, and it’s super absorbent.

3. China protectant: Be kind to your fine dinnerware or other types of dishes by placing a filter between each plate and bowl to prevent the pieces from sliding around and causing damage.

4. Protect cast iron: Once I clean, dry and re-oil my cast iron skillet, I put a flattened-out filter in the bottom to prevent rust by absorbing any moisture that might remain.

5. Absorb grease: When frying bacon, French fries or any other thing that gets fried in oil, I place a couple of filters on a plate instead of paper towels to drain said items.

6. Food wrappers: Coffee filters are convenient to use as wraps for messy foods like tacos, burgers, hot dogs and sandwiches. I love that they’re the right size and they catch stuff that might fall out when the kids dig in.

7. Applique backing: Like a dryer sheet, a coffee filter makes a great tear-away backing for embroidery and applique.

8. Bouquet garni: I learned this by watching the Food Channel. Place herbs and spices in the center of a coffee filter, and then close it up like a little pouch and tie with a piece of string. Drop this in the soup or stew, and allow it to simmer for hours as needed. Remove the little tied-up pouch before serving, leaving behind the essence and goodness without the twigs, ugly spent leaves, seeds, etc.

9. Spoon rest: Lay the spoon, spatula or other implement you’re cooking with on a coffee filter. It will soak up the drips but not leave bits of paper on the item when you pick it up later, as paper towels often do.

10. Cradle ornaments: Use a coffee filter to individually wrap special Christmas ornaments or other precious decor items. This prevents ornaments from rubbing against one another and makes it easier to nestle them for compact storage.

11. Blotting paper: Whether it’s ink, paint or pressed flowers, when you need to blot, grab a coffee filter. It works perfectly well.

12. Strainer: A coffee filter will strain soup, wine that has bits of cork in it, tea or any other liquid you wish to become clear. Place the filter over a receptacle, and secure it with a rubber band. Pour the item to be strained through the filter.

13. Disposable snack bowl: One or two basket-style filters make an easy-to-hold snack dish for popcorn, chips or nuts.

14. Seed sprouter: Want to get seedlings started in time for spring? Grab a filter, and dampen it with water. Lay the seeds to be sprouted on the filter, and fold it over so the seeds are covered. Place it inside a small zip-type baggie, and leave it be until the seeds sprout and are ready for planting.

https://beforeitsnews.com/u-s-politics/2022/01/14-ways-to-use-coffee-filters-that-dont-involve-coffee-2587584.html