no-bake cinnamon raisin almond butter oat bars

No-Bake Cinnamon Raisin Almond Butter Oat Bars, that’s a mouthful to say!

No-Bake Cinnamon Raisin Almond Butter Oat Bars. A vegan, gluten free and allergen friendly after-school snack!

The kids are headed back to school soon, which means packing lunches and providing after school snacks.  Sometimes it’s difficult to come up with healthy snacks that the kids will love and are safe to bring to a “peanut free” zone.  Snacks made with almond butter are a great option as almond butter provides protein, fiber and a dose of healthy fat.  Almond butter is extremely nutrient dense and provides vitamin E, magnesium and potassium.  It also helps with sustained energy and optimizing blood glucose control.  I love using nut-butters in kid-friendly recipes because it keeps the little ones feeling full and happy for longer!

These aren’t just for kids!  They make a great adult approved snack or can be paired with a piece of fruit for a wholesome breakfast!

No-Bake Cinnamon Raisin Almond Butter Oat Bars. A vegan, gluten free and allergen friendly after-school snack!

no-bake cinnamon raisin almond butter oat bars
 
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Makes 12 bars No-Bake Cinnamon Raisin Almond Butter Oat Bars. A vegan, gluten free and allergen friendly after-school snack!
Author:
Cuisine: Vegan
Serves: 12
Ingredients
  • 1½ cup old fashioned oats
  • ½ cup almond butter
  • ¼ cup coconut oil
  • ¼ cup brown rice syrup
  • pinch of sea salt
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon cinnamon
  • ¼ cup raisins
Instructions
  1. Line an 8x8 baking pan with parchment paper and set aside.
  2. Pulse oats in a food processor a few times to make a course flour and set aside.
  3. In a small saucepan over low heat add almond butter, coconut oil, brown rice syrup, sea salt, vanilla and cinnamon. Stir until melted and well combined. Remove from heat and transfer to a medium bowl. Stir in oats and raisins.
  4. Press mixture into the lined baking pan. Use fingers to pack dough down well. Place in the refrigerator for a few hours to set. (or place in freezer to speed up the process!)
  5. Remove from parchment paper and cut into 12 bars.
  6. Store in refrigerator for up to 5 days.
Nutrition Information
Serving size: 1 Calories: 176 Fat: 11 Carbohydrates: 18 Sugar: 7 Fiber: 2 Protein: 4

No-Bake Cinnamon Raisin Almond Butter Oat Bars. A vegan, gluten free and allergen friendly after-school snack!

No-Bake Cinnamon Raisin Almond Butter Oat Bars. A vegan, gluten free and allergen friendly after-school snack!

Store in an air-tight container in the refrigerator and individually wrap for an on-the-go snack.  You can substitute brown rice syrup with agave or maple syrup.  However, just make sure to adjust the amount of oats as needed because brown rice syrup is much thicker than maple syrup or agave.  You want to aim for a cookie dough consistency.

No-Bake Cinnamon Raisin Almond Butter Oat Bars. A vegan, gluten free and allergen friendly after-school snack!

Here are some more great school snack ideas using almond butter:

Almond Butter and Banana Open Sandwich

Almond Butter Snack Balls

Try making your own Almond Butter, this one from Happy Healthy Life looks amazing :)

Maple Coconut Cinna Almond Butter

Summertime Chili ~high protein, vegan~

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans!  A high protein and high fiber vegan meal!

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans! A high protein and high fiber vegan meal!

 Not only is this recipe packed with protein and fiber, but it brings a little heat thanks to cayenne pepper!  According to The University of Maryland Medical Center, cayenne pepper can be traced back 9,000 years where Native Americans used cayenne pepper not only for flavor, but for medicinal purposes as well.  The healing qualities of cayenne come from a compound called capsaicin. This powerful compound is recognized as an anti inflammatory, pain reliever, digestive aid and has been proven to improve cardiovascular health.  Many use capsaicin applied topically in a cream to alleviate arthritis. Did I mention capsaicin may also suppress appetite?!?

Nutritionally speaking cayenne pepper is bursting with antioxidants, beta carotene, vitamin A, vitamin E, vitamin C and vitamin K all of which help boost immunity!

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans! A high protein and high fiber vegan meal!

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans! A high protein and high fiber vegan meal!

This recipe makes a lot, so you can take leftovers for lunch the next day or freeze for another time!  The combination of fiber and protein will keep you full for longer and stabilize blood sugar preventing cravings.  My favorite way to eat chili is on top of a baked sweet potato, try it out!

Recipe inspired by Allrecipes.com

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans! A high protein and high fiber vegan meal!

summertime chili
 
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Summertime Chili, a high protein and high fiber vegan meal loaded with healthy antioxidants!
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 6
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 cup white onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 1 stalk celery, chopped
  • 1 cup zucchini, chopped
  • 1 cup summer squash, chopped
  • ½ red bell pepper, chopped
  • 1½ tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • ½ teaspoon sea salt
  • ⅛-1/4 teaspoon cayenne pepper
  • 3 cups crushed tomatoes
  • 3 cups vegetable broth
  • 1 can black beans, drained and rinsed
  • 1 can kidney beans, drained and rinsed
  • ½ cup frozen corn
Instructions
  1. Add olive oil to a Dutch oven or large saucepan and heat over medium heat. Add onion and sauté until translucent, stirring occasionally. Add garlic and sauté until fragrant.
  2. Add carrots, celery, zucchini, summer squash and bell pepper, sauté until tender.
  3. Add seasonings, crushed tomatoes and broth. Bring to a boil and reduce heat to low.
  4. Add beans, partially cover with lid and simmer for 30-45 minutes.
  5. Stir in corn, taste and adjust seasonings as needed.
  6. Serve with favorite toppings and enjoy!
Nutrition Information
Serving size: 1 Calories: 221 Fat: 5 Carbohydrates: 38 Sugar: 6 Fiber: 11 Protein: 12

Summertime Chili, made with garden fresh zucchini, summer squash, sweet corn and beans! A high protein and high fiber vegan meal!

Options:

~Serve with a wedge of lime

~Top with avocado

~Serve on top of a baked sweet potato or bed of fluffy quinoa

~Sprinkle with hemp seeds for an extra dose of protein

~Add chipotle pepper for a smokey flavor

~Use chickpeas in place of black beans or kidney beans

~Add roasted butternut squash

~Spice it up with a few drops of your favorite hot sauce

~Add fresh cilantro or chopped scallions

~Serve with soft corn tortillas or crispy chips

green smoothie for beginners

The Green Smoothie for Beginners Guide!

Tempted to try a green smoothie but don’t know where to start?  Here is a no-fail recipe for a green smoothie guaranteed to taste great and have you feeling great all day long!

Green Smoothie for Beginners ~vegan~ A no-fail recipe!

Green Smoothie for Beginners ~vegan~ A no-fail recipe!

If you don’t have a high-speed blender such as a vitamix, start by blending the greens and liquid alone before adding the rest of the ingredients.  Also, start with using baby spinach leaves, which is much easier than kale for an ordinary blender to tackle!  I like to add a few tablespoons of protein, which will keep you full for longer!

Green Smoothie for Beginners ~vegan~ A no-fail recipe!

Ingredients:

Liquid:  Coconut water, soy milk, almond milk, hemp milk

Greens:  Baby spinach, kale, collard greens, beet greens

Fruit:  Banana, mango, pineapple, berries, peaches

Protein:  Peanut butter, almond butter, cashew butter, sun butter, protein powder, hemp seeds

green smoothie for beginners
 
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Green Smoothie for beginners, a no-fail recipe for a great tasting green smoothie!
Author:
Recipe type: Drinks
Cuisine: Vegan
Serves: 2
Ingredients
  • 2 cups liquid (I use 1 cup coconut water + 1 cup almond milk)
  • 2 cups greens (spinach or kale)
  • 2 tablespoons peanut butter
  • 2 frozen bananas
  • dash cinnamon
Instructions
  1. Place all ingredients in a high-speed blender and blend until smooth. If you don't have a blender such as a vitamix, blend greens and liquid before adding peanut butter and frozen banana.
  2. Sip and enjoy!
Nutrition Information
Serving size: 1 Calories: 290 Fat: 10 Carbohydrates: 45 Sugar: 28 Fiber: 5 Protein: 9

Green Smoothie for Beginners ~vegan~ A no-fail recipe!

 I recommend starting here, but when you’re ready to kick it up a notch experiment with the following ingredients:

~Chia Seeds

~Hemp Seeds

~Flax Oil, Flax Meal

~Cacao Powder

~Avocado

~Coconut Oil

~Maca

~Almond Butter

~Spirulina

~Wheat Grass

~Turmeric

~Aloe Vera Juice

Green Smoothie for Beginners ~vegan~ A no-fail recipe!

 Happy Friday :)