Crack Bars

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When we create a healthy, peaceful environment inside ourselves, we can create a healthy, peaceful environment for those around us. We need to fill our cup so that it can overflow into the world, and if we are drained and depleted, everyone loses! Nourishing your mind, body, and soul has a tremendous effect on how you interact with everyone you encounter during your day. Taking care of yourself creates a ripple effect of positivity in the world. I used to be a huge fan of store-bought protein and granola bars. but once I started reading the ingredients in some of those bars, I realized that I truly wasn’t taking care of myself, so I decided to make my own. These babies are called crack bars for a reason: they are super addictive, delicious, and nourishing, and perfect for a meal on the go.
BATH-TIME MEDITATION
Draw a hot bath with your favorite bath oils or salts. Light some candles and turn down the lights in your bathroom. Allow yourself to relax into the warm water, place your hands over your heart center, and close your eyes. Turn your focus to your breath and your heart space. Take long, deep breaths and allow any thoughts that come up to float on by, returning your focus inward. Ask your body, “How can I better take care of you?” and listen to what comes up. Honor whatever you may hear, and if nothing comes up right away, keep your attention at your heart center and on your breath. Relax and enjoy this loving posture. When you are ready to bring the meditation to a close, take a deep breath in and hold it, feeling the loving energy from your heart center circulate throughout your body, and then release.

 

Reprinted with permission from Eat With Intention: Recipes and Meditations for a Life That Lights You Up  

Further Food Nutritionist Commentary:

This recipe is packed full of heart-healthy nuts and seeds, which is made up of primarily mono and poly unsaturated fats. These types of fats help protect the heart from cardiovascular disease and stroke, and prevent plaque buildup in the arteries.

In addition, this recipe is also a good source of dietary fiber, a nutrient essential for regular digestion and satiety.

By Emily Cooper

Crack Bars

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Servings: 12

Ingredients

1 teaspoon flaxseed meal
1 tablespoon water
2 tablespoons raw extra-virgin coconut oil, divided
2 cups gluten-free oats
¾ cup dried goji berries
1⁄3 cup brown-rice syrup
¼ cup unsweetened almond milk
¼ cup hemp protein
3 tablespoons hemp hearts
2 tablespoons cashew butter
3 tablespoons halved walnuts
3 tablespoons sliced almonds
3 tablespoons coconut flakes
3 tablespoons chopped raw unsalted cashew nuts
3 tablespoons pumpkin seeds
3 tablespoons sunflower seeds
4 ounces vegan sugar-free chocolate chips

Instructions

1. To make flax “egg,” mix together the flaxseed and water in a small bowl and set aside for 5 minutes, until thickened.
2. Preheat the oven to 425°F (220°C, or gas mark 7). Grease a medium baking pan with 1 tablespoon coconut oil.
3. In a large bowl, combine the flax “egg” and remaining ingredients and mix thoroughly, until it is clumpy and granola-like in texture.
4. Pour onto the baking pan and spread evenly. Bake in the oven for 5 to 10 minutes, or until the edges begin to toast. (Keep an eye on them and be sure they do not brown.) Set aside to cool.
5. Use a sharp knife or pizza cutter to cut the granola into 12 to 15 squares.

1. To make flax “egg,” mix together the flaxseed and water in a small bowl and set aside for 5 minutes, until thickened. 2. Preheat the oven to 425°F (220°C, or gas mark 7). Grease a medium baking pan with 1 tablespoon coconut oil. 3. In a large bowl, combine the flax “egg” and remaining ingredients and mix thoroughly, until it is clumpy and granola-like in texture. 4. Pour onto the baking pan and spread evenly. Bake in the oven for 5 to 10 minutes, or until the edges begin to toast. (Keep an eye on them and be sure they do not brown.) Set aside to cool. 5. Use a sharp knife or pizza cutter to cut the granola into 12 to 15 squares.

Nutrition Information

Per Serving:
Calories: 334; Total Fat: 21 g; Saturated Fat: 6 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 35 mg; Potassium: 130 mg; Carbohydrate: 32 g;  Fiber: 4 g; Sugar: 9 g; Protein: 11 g
Nutrition Bonus:
Vitamin C: 0%; Vitamin A: 1%; Iron: 22%; Calcium: 4%;
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