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2 CONTENTS: Page: Awesome Heart-Healthy Oatmeal Cookies........ 3 Salty Balls.............................4 Sweet Potato Cakes....................... 5 Triple Ginger Granola...................... 6 Solo Bars................................7 Ellen s Energy Bars........................ 8 George s Energy Bar; Fruit-Filled Recipe......... 9 Jo-Ann s Power Bars....................... 10 Power Cookies............................ 11 Power Balls.............................. 12 Coconut Cranberry Bars, AKA: CRACK........... 13 Nutella-Date Snacks....................... 14 Fudge Babies............................. 15 Savory Break Cakes........................ 16
3 Recipe Name: Awesome Heart-Healthy Oatmeal Cookies Sorella Chef: Julie Gazmararian Chef e-mail address: jagazma@sph.emory.edu Original Source: Utah State University extension program Prep Time: 15 minutes Total Time: 30 minutes-1 hour (depending on how many batches you make!) 3/4 cup mashed white beans 3 Tbsp canola oil 3/4 cup brown sugar 1/2 cup white sugar 1 egg 3 cups oats (old-fashioned) 1 cup whole wheat flour 1 tsp salt 1/2 tsp baking soda 1. Preheat oven to 350 degrees 2. Beat mashed white beans, oil, brown sugar, white sugar, egg and vanilla until smooth and creamy 3. Combine remaining dry ingredients in a separate bowl and mix together. 4. Add dry ingredients to bean mixture; mix well 5. Drop onto greased cookie sheets and bake for 8-10 minutes ten transfer to wire rack and cool completely Adaptations/Notes: For beans: I often use black beans and/or chickpeas both work well. Could make gluten free if you want to substitute another type of flour for whole wheat flour For step 2: I typically put all those ingredients in food processor much faster! Cookies do not spread when baking so ok to place close together on baking sheet Nuts, coconut, raisins, dates, chocolate chips can be added (I usually add some ghiredelli dark chocolate chips) Hard recipe to mess up with fun to experiment!
4 Recipe Name: Salty Balls Sorella Chef: Jennifer Klein Chef e-mail address: jrayklein@gmail.com Original Source: ROAR by Stacy Sims, PhD (great book on elite women athletes food and fitness) Prep Time: about 15 minutes Total Time: 15 min 1/2 cup natural chunky almond or peanut butter (best mixed; almond alone makes the balls too runny) 1/2 cup brown rice syrup (Whole Foods) 1/2 cup vanilla protein powder 1/4 teaspoon ground cinnamon 1 tsp expresso powder (opt.) - I use 1/2 tube of Via instant 2 Tbsp unsweetened cocoa or coconut or the best is almond meal, which you can get in small qty in the bins at Sprouts (this is to roll them in) 1. In microwaveable bowl combine the nut butter and brown rice syrup. Microwave on high for 1 minute, until syrup boils. Note that the longer it boils, the harder the finished ball will be. Stir to combine and add protein powder, cinnamon and expresso powder (if using). 2. Roll into bite size 1 balls. Then roll in (my favorite) almond meal, and sprinkle sea salt on top. Store in airtight container in fridge lasts several weeks. Makes about 2 dozen balls.
5 Recipe Name: Sweet Potato Cakes Sorella Chef: Mary Jo Falvey Chef e-mail address: maryjofalvey@gmail.com Original Source: Feed Zone Portables by Biju Thomas and Allen Lim Prep Time: 10 minutes Total Time: 30 minutes 2 medium COOKED sweet potatoes, peeled and cubed 2 eggs 2 Tbsp melted butter 2 Tbsp maple syrup 1/4 c. brown rice flour 1/4 tsp ground cinnamon Dash salt 1 cup cooked Rice 1. Heat oven to 400 degrees, lightly coat a tart pan or cupcake pan with baking spray 2. Place sweet potatoes, eggs, butter and maple syrup in a food processor and pulse until the mixture is smooth 3. Add flour, cinnamon and salt to the mixture and pulse until fully incorporated 4. Finally, add the rice, taking care not to over process simply pulse to work the rice into the batter you can also stir it in by hand. The batter will be thick. 5. Use a small measuring cup to fill the tart pan/cupcake pan. 6. Bake for 15 20 minutes, or until the centers are set. Adaptations/Notes: The cooked rice gives these cakes a rich, custard-like texture. Let sit for 10 15 minutes or in the refrigerator overnight Can add in 1 cup of chopped walnuts (or your favorite nuts) The recipe will also make six delicious waffles. Allow extra time for the batter to cook fully. These freeze really well.
6 Recipe Name: Triple Ginger Granola Sorella Chef: Annalia Polemitis Chef e-mail address: alpolemitis@bellsouth.net ~5 CUPS TOTAL 4 cups rolled oats 1 cup raw pecans ( or ½ cup raw pecan/1/2 cup pistachios- prefer the turkish unshelled at YDFM) ¼ cup flax seeds (also use hemp, or chia seeds) 1 cup unsweetened coconut (also get at YDFM) ¾ cup extra virgin coconut oil ½ cup honey 1 T grated fresh ginger 1 T dried crystalized ginger chopped up 2 tsp ground ginger 1 T pure vanilla 1/8 tsp sea salt ½ cup dried cherries, or cranberries 1. Pre-heat oven to 325 F 2. Combine coconut oil and honey in a saucepan together over medium heat until melted. Remove from heat. Add vanilla. 3. In a separate bowl combine oats, nuts, seeds, fruit, ginger coconut. 4. Add coconut oil/honey/vanilla mix and stir to coat evenly. 5. Spread out on a cookie sheet, bake stirring every 10 minutes over a 20-30 min period until brown. 6. Cool completely before storing.
7 Recipe Name: Solo Bars Sorella Chef: Susan Barrett Chef e-mail address: Sdbarrit@gmail.com 1 lb brown sugar 1 lb white sugar 1/2 tsp vanilla extract 4 tsp baking soda 1/2 lb butter 1 1/2 lb crunchy peanut butter 9 cups oatmeal 1 lb chocolate chips 1/2 lb raisins Sunflower seeds 1 cup shredded coconut (keeps bars moist) 1. Mix in order given. 2. Bake on 2 jelly-roll sheets at 350 degrees until done. 3. Sides will pull away and become golden brown. 4. Don't over cook or they become hard and crispy instead of thick and chew Adaptations/Notes: After cooking the bars cool them thoroughly in the refrigerator, then cut them and freeze them until use. If you don't cool and freeze them, they tend to break apart and get eaten at home.
8 Recipe Name: Ellen s Energy Bars Original Source: http://www.foodnetwork.com/recipes/ellie-krieger/energybars-recipe/index.html Cooking spray 1 cup quick cooking rolled oats 1/2 cup raw unsalted sunflower seeds 1/2 cup toasted wheat germ 1/4 cup whole-wheat pastry flour 1/2 cup dried apricots 1/2 cup raw almonds 1/2 cup raisins 1/2 cup pitted dried dates 1/2 cup powdered nonfat dry milk 1/2 teaspoon ground cinnamon 1/3 cup pure maple syrup 2 large eggs 1. Preheat the oven to 350 degrees F. Coat a 9 by 13-inch baking pan with cooking spray. 2. Place all ingredients except the syrup and eggs in a food processor and pulse until the mixture is finely chopped. Add the syrup and eggs and pulse until the mixture is well combined. It will resemble a coarse paste. 3. Transfer to the baking pan and spread evenly. Bake until just done, about 20 minutes. Cut into 20 squares. Adaptations/Notes: Serves:20 bars
9 Recipe Name: George's Energy Bar- Fruit-filled Recipe Original Source: http://www.recumbent-bikes-truth-for-you.com/georges-fruit-filled-bar.html Prep Time: Total Time: 1 cup raisins 1 cup dried blueberries 2 cups chopped dates 2 cups chopped dried apples 2 cups chopped dried apricots 2 cups chopped dried prunes 8 oz almond or peanut butter 1/2 cup sunflower seeds 8 cups rolled oats 12 oz pancake mix (complete)(3 cups) 16 oz honey 1. Preheat oven to 375 degrees. 2. Grease a large cookie sheet. 3. Knead together all the fruit and the nut butter. 4. Knead in sunflower seeds, rolled oats, and pancake mix. 5. Add honey and knead until blended. 6. Press out onto tin 3/8 to 1/2 inch thick and as even as possible. 7. Using a table knife, press the bar lines into the sheet. 8. Bake about 20 minutes until top is light brown. 9. Freeze very well if individually wrapped and then put in a Ziploc. Adaptations/Notes: boost the protein with 1-2 cups of vanilla protein powder or dried milk.
10 Recipe Name: Jo-Ann s Power Bars Original Source: http://allrecipes.com/recipe/jo-anns-power-bars/detail.aspx 1 cup quick-cooking rolled oats 1/2 cup whole wheat flour 1/2 cup wheat and barley nugget cereal (e.g. Grape-Nuts ) 1/2 teaspoon ground cinnamon 1 beaten egg 1/4 cup applesauce (I used unsweetened) 1/4 cup honey (substituted Agave nectar) 3 tablespoons brown sugar 2 tablespoons vegetable oil 1/4 cup unsalted sunflower seeds 1/4 cup chopped walnuts 1 (7 ounce) bag chopped dried mixed fruit (I used a combination of cherries, blueberries, mangos, cranberries the fruit you select will definitely change the taste) 1. Preheat oven to 325 degrees F (165 degrees C). Line a 9 inch square baking pan with aluminum foil. Spray the foil with cooking spray. 2. In a large bowl, stir together the oats, flour, cereal, and cinnamon. Add the egg, applesauce, honey, brown sugar, and oil. Mix well. Stir in the sunflower seeds, walnuts, and dried fruit. Spread mixture evenly in the prepared pan. 3. Bake 30 minutes, or until firm and lightly browned around the edges. Let cool. Use the foil to lift from the pan. Cut into bars or squares, and store in the refrigerator. Adaptations/Notes: Amount Per Serving Calories: 197 Total Fat: 6.6g Cholesterol: 18mg Original Recipe Yield 12 bars NOTES: These came out great, cut easily, appear to hold together and seem to be quite portable to take ON your ride.
11 Recipe Name: Power Cookies Original Source: Unknown Vegetable-oil cooking spray 1 cup old-fashioned oats 1 c whole wheat flour ¾ c garbanzo flour ¾ c peanut flour 1/2 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 3/4 cup drained great Northern, cannellini or any white beans, liquid reserved 2 tbsp butter, softened 2 tbsp almond butter 1 cup turbinado 2 large eggs 1 tsp pure vanilla extract 1 cup dark chocolate chips ½ c raisins 1. Heat oven to 350 F. 2. Lightly coat 2 baking sheets with cooking spray. 3. In blender, process oats until finely ground but not powdery. 4. Combine with flours, baking powder, baking soda, and salt in a bowl. 5. In a clean blender, puree beans and 2 tbsp reserved bean liquid until smooth. Combine bean puree, butter, almond butter, sugar, eggs, and vanilla in a separate bowl and beat well. 6. With the mixer on low speed, beat in oat and flour mixture. 7. Stir in chocolate chips/raisins by hand. 8. Drop batter (by the tablespoon) onto baking sheets. 9. Bake 15 to 17 minutes until centers are firm and edges are lightly browned. Transfer to wire rack to cool.
12 Recipe Name: Power Balls 1C ground oatmeal 2C almond meal 3T baking pwdr 4T honey 4T coconut oil 1C carrots-cooked & mashed 1. Mix together, roll into balls, roll through crushed almonds or pecans 2. Bake 350F for 25 min Adaptations/Notes: Can also see detailed instructions with pictures and additional comments/blog about recipe at: http://www.bodyrock.tv/2011/11/18/zuzanas-power-balls/
13 Recipe Name: Coconut Cranberry bars, AKA: CRACK Sorella Chef: Kim Nelson Chef e-mail address: nelsonics4@aol.com Original Source: friend Chris Deigert Prep Time: 15 mins Total Time: 45 mins ¾ cup melted butter 1 2/3 cups white chocolate chips 1 2/3 cups craisins 1 1/3 cup flaked coconut 1 1/3 cup coarsely Chopped nuts (pecans or walnuts) 1 (14oz) can sweetened, condensed milk 2 cups graham cracker crumbs 1. Combine crumbs & butter and press into 9x13 baking pan 2. Combine remaining ingredients, mix well & gently spread over crust. 3. Bake at 350 for 25-28 mins or until edges are golden brown. 4. Cool on wire rack. 5. Cut into bars. Adaptations/Notes: These hold together better if you refrigerate them before cutting. I keep them in the refrigerator. They freeze great. These are high calorie, but ideal for a brevet or century. My exposure to them was during a 230 mile ride and we were eating them in secret so we wouldn t have to share! Warning they are nicknamed CRACK because they are so addictive with all that sugar!
14 Recipe Name: Nutella-date snacks Sorella Chef: Kim Nelson Chef e-mail address: nelsonics4@aol.com Original Source: Nutella recipes Prep Time: 15 mins. Total Time: 15 mins. 1 cup each of: quartered/chopped dried dates, old-fashioned rolled oats, and sweetened, shredded coconut ½ cup Nutella ¼ tsp salt 1. Pulse dates, oats & coconut in food processor until finely chopped. 2. Add Nutella and salt 3. Pulse until combined 4. Roll into 36 (1inch) balls 5. Store in an airtight container up to 7 days Adaptations/Notes: These are a little sweet, even for me. I would try using unsweetened coconut next time. Only made about 25 balls, but maybe I was eating as I was making? : ) I have some in the freezer now, I expect they will hold up just fine.
15 Recipe Name: Fudge Babies Sorella Chef: Carol Lipinski Chef e-mail address: clipin@comcast.net Original Source: Ann (aka Annimal), my cross-fit friend Prep Time: 2 mins Total Time: 5 mins 4 Tbsp unsweetened cocoa 1 1/3 c pitted dates (or prunes) 1 tsp vanilla 1 c walnuts or pecans Blend all ingredients in food processor. Shape into small balls. Store in freezer.
16 Recipe Name: Savory Break Cakes Sorella Chef: Brittany Hopson Chef e-mail address: bhopson1@gmail.com Original Source: The Feed Zone Prep Time: 10 mins. Total Time: 40-45 mins. 4 cups of your favorite bread, cut into cubes 2 cups milk 4 eggs, lightly beaten ½ cup grated cheese (such as parmesan, mozzarella, or cheddar) Cooked ½ cup bacon or other cooked meat, chopped into small pieces Brown sugar 1. Heat oven to 350. 2. Put bread cubes in a large bowl. In a saucepan, bring the milk to a simmer. Pour the hot milk over the bread cubes and mix. Let rest for just a minute until the bread is soaked (gluten-free breads will take a bit longer to absorb the liquid) 3. Add eggs, cheese, and bacon, and stir to combine. Pour ito a loaf pan and bake until firm, about 20 minutes 4. Sprinkle some brown sugar and salt on top, and let cool before wrapping. Adaptations/Notes: Makes about 8 cakes