Blueberry Vanilla Greek Yogurt Granola Bars

This is Half Baked Harvest’s recipe of blueberry vanilla greek yogurt granola bars that I saw on Good House Keeping‘s website and it looked so good!


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Prep Time: 20 Mins

Bake Time: 30 Mins

Total Time: 8 Hours

Servings: 12 Granola Bars

Ingredients

  • 2 cups rolled oats gluten free if needed
  • 1 1/2 cup brown rice krispies
  • 1/4 cup shredded unsweetened coconut
  • 1/4 cup whole roasted almonds roughly chopped
  • 1 tablespoon chia seeds
  • 1/4 teaspoon salt
  • 1/2 cup peanut butter or almond butter I typically use peanut butter
  • 1/2 cup honey
  • 1 1/2 teaspoon vanilla
  • 1 cup fresh blueberries or 3/4 cup dried blueberries rounded

Greek Yogurt Coating

  • 1 tablespoon water
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon gelatin
  • 1/4 cup greek yogurt
  • 1 tablespoon honey
  • pinch of salt
  • 2 cups powdered sugar

Instructions

  1. *Skip this step if you are using dried blueberries. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and spread the blueberries on the baking sheet. Roast for 30-40 minutes, or until the berries burst and shrink. Remove from oven and let cool.
  2. Line an 9×13 square Pyrex pan with wax or parchment paper.
  3. In a large bowl combine the oats, rice krispies, coconut, almonds, chia seeds and salt. Mix together.
  4. In a small microwave safe bowl combine the almond butter and honey. Microwave for 30 seconds to 1 minute or until the mixture is hot and pourable. Add the vanilla and mix again.
  5. Add the honey mixture to the dry oat mixture and mix until everything is moist and combined. Gently stir in the blueberries. Press the mixture into the prepared pan and then using the back of a measuring cup press the mixture into the pan until it is tightly packed. Cover and place in the freezer for 1 hour. Cut into 9-12 bars and return to the freezer.
  6. Make the greek yogurt coating. Combine the water and vanilla in a small bowl. Sprinkle the gelatin over top and whisk with a fork until the gelatin is evenly distributed. Set aside for about 5 minutes or until needed. It will set into a thick paste.
  7. In another small bowl, whisk together the yogurt, honey, and salt. Microwave on 15 second bursts, stirring in between each burst, until the yogurt is liquidy and very warm to the touch. Don’t let it start to boil or the yogurt will curdle. I microwaved mine for 30 seconds total.
  8. Whisk the gelatin into the warm yogurt mixture. Whisk until the gelatin is completely dissolved. Scrape the yogurt mixture into a medium mixing bowl. Pour the powdered sugar on top. Use a mixer or whisk until the yogurt and powdered sugar combine into a thick, but pourable, coating.
  9. Line a baking sheet with wax paper or a silpat. Working with one bar at a time, dip the bottom of the bar into the yogurt and allow any excess to drip off. Flip the bars over so the yogurt coated side faces up and place on the prepared baking sheet. They will be very sticky. Repeat with the remaining bars. Let the bars sit, uncovered, until dry to the touch, about four hours or overnight (I left mine overnight). Cover the remaining yogurt coating with plastic wrap until ready to use again.
  10. Once the bars are completely dry, flip them over so the yogurt coated side is now facing down. Transfer the remaining yogurt coating to a sandwich size ziplock bag and snip a small hole in the corner. Drizzle the remaining coating over the bars and allow the bars to sit at least two hours or overnight (I left mine overnight).
  11. Once the bars are completely dry, store in an airtight container at room temperature.

*If you want an extra thick yogurt coating double the recipe for the Greek Yogurt and repeat the dipping process twice just as directed.

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Banana-Oatmeal Cookies

These banana-oatmeal cookies contain two ingredients, bananas and oatmeal.  The banana combines with the oatmeal and makes it stick so that there is no flour or butter required.  This recipe is from Ambitious Kitchen.


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These cookies take 15 minutes to bake and are about 60 calories each.

These are some extra ingredients that could be added

  • vanilla extract
  • vanilla beans
  • chocolate chips
  • peanut butter chips
  • peanut butter
  • nutella
  • butterscotch
  • dried cranberries
  • raisins
  • chopped walnuts, almond or pecans
  • coconut flakes
  • cocoa nibs

How To Peel A Pomegranate

Pomegranates are a great snack as well as having many health benefits.  Pomegranates are dense in antioxidants, preventing cholesterol and “seeds act a lot like aspirin, keeping blood platelets from sticking together and forming dangerous blood clots. [2]” Global Healing Center.  Pomegranates also help control weight, help against cell damage and lowers risk of diseases.


www.drfuhrman.com_

Directions for Eating a Pomegranate

  1. Cut off the crown and discard in your compost pile.
  2. Score and slice the rind all around, but don’t cut the rind all the way through.
  3. Soak the pomegranate face down in cold water for about ten minutes.
  4. While the pomegranate is still in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl).
  5. Remove the rind and membrane from the bowl with a sieve or spoon
  6. Drain the seeds with a colander and pat dry with a paper towel

 

Nutrition After A Work Out

Working out depletes glycogen stores and some proteins in your muscles breakdown. The right nutrition after a workout can help restore muscle protein breakdown, increase muscle protein synthesis, restore glycogen stores and increase recovery.  This is a list of foods to eat after working out by Authority Nutrition.


Carbs

  • Sweet potatoes
  • Chocolate milk
  • Quinoa
  • Fruits such as pineapple, berries, banana and kiwi
  • Rice cakes
  • Rice
  • Oatmeal
  • Potatoes
  • Pasta
  • Dark, leafy green vegetables

Proteins

  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Salmon
  • Chicken
  • Protein bar
  • Tuna

Fats

  • Avocado
  • Nuts
  • Trail mix such as dried fruits and nuts

After Workout Meals

  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado on toast.
  • Salmon with sweet potato.
  • Tuna and crackers.
  • Oatmeal, whey protein, banana and almonds.
  • Rice crackers and peanut butter.
  • Whole grain toast and almond butter.
  • Cereal and skim milk.
  • Greek yogurt, berries and granola.
  • Protein shake and banana.
  • Quinoa bowl with berries and pecans.

Again, this is not my list but Authority Nutritions list.

Study Snacks

These study snacks are some that I picked from BuzzFeed’s article on power snacks for studying.  Studying can be tedious, and getting distracted can be easy but having power study snacks can help you focus and ace your test.


Banana Dog Bites

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Bananas wrapped in tortillas with peanut butter are filling and will give you energy to concentrate on studying.


Jar of Hummus and Veggies

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Jar of hummus and veggies will give you protein and energy.  It can be prepared before studying and taken anywhere as a convenient snack.


Apple Sandwiches with Almond Butter and Granola

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These sandwiches are compact and can be prepared before studying for a healthy and filling snack.


Frozen Yogurt Covered Blueberries

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It’s simple to make and is a healthy, bite size snack with great flavor.


Peanut Butter Honey Yogurt Dip with Apples

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Apples, peanut butter and greek yogurt form to make a great snack that can help you focus and study.


Spicy Sriracha Popcorn

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This is a great bite size snack that has a little spice to it to help you focus and study.  In addition to having a great taste, spicy foods increase metabolism.


Nutella Energy Bites

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Nutella energy bites contain oats, shredded coconut, honey-roasted hazelnuts, ground flaxseeds, and chia seeds.  This snack gives energy and protein that also has a great taste.


Again, I did not make this list, but these are some of the snacks I picked from BuzzFeed.

Foods That Help You Hydrate

Water is an essential part of helping your body to function.  Water is in your cells, tissues and organs and is composed of 60% of your body.  My post about the Health Benefits of Water gives all the benefits that water gives.  This post is about foods that help you stay hydrated, since water is so essential to health and is a list from Healthy Eating.


Fruits

Watermelon and Strawberries — 92% water

Fresh Grapefruits and Oranges sliced

Grapefruit — 91% water

Cantaloupe — 90% water

Peaches — 88% water

Pineapple, Cranberries, Oranges and Raspberries — 87% water

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Blueberries — 85% water

Apples and Pears — 84% water

Cherries and Grapes — 81% water


Vegetables

Cucumbers and Lettuce — 96% water

Zucchini, Radish and Celery — 95% water

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Tomatoes — 94% water

Eggplant, Red Cabbage, Peppers and Spinach — 92% water

Broccoli — 91% water

carrots

Carrots — 87% water

Health Benefits of Water

Water is used by your body throughout the day, in functions such as breathing, sweating and digestion, therefore, it is important to replenish the water used.  Considering your body is 60% water and is in your cells, organs and tissues, to help regulate temperature and maintain function, it is important to eat foods that contain water, in addition to drinking it.


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Picture from Mayo Clinic


These are a list of the health benefits of water from Everyday Health and Mind Body Green

  • Water Protects Your Tissues, Spinal Cord, and Joints
    • helps retain moisture in blood, bones, joints, brain and spinal cord
  • Water Helps Your Body Remove Waste
    • used by kidneys and intestines
  • Water Aids in Digestion
    • water gives moisture to help fiber to digest
  • Water Prevents You From Becoming Dehydrated
    • hydrates and water is used
  • Increases Energy and Removes Fatigue
    • brain is mostly water so drinking it helps with concentration
  • Promotes Weight Loss
    • it reduces eating intake, reduces hunger and increases metabolism
  • Flushes Out Toxins
    • breathing, sweating and digestion
  • Improves Skin Complexion
    • moisturizes skin
  • Maintains Regularity
    • digestion
  • Boosts Immune System
    • helps against flu and other illnesses
  • Natural Headache Remedy
    • helps joints and muscles
  • Saves Money
    • water doesn’t cost anything!