Recipe: Super Seedy Granola Bars For a Festival! (Vegan)

I've got a few race recaps on the docket, but first, there are more pressing matters to attend to: Festival snacks!

The greatest weekend of all the weekends of the year is upon us. It is the eve of the Newport Folk Festival. Although Chris and I will be participating in an abbreviated version of this weekend's events (Chris is in a good friend's wedding on Saturday), we couldn't be more excited to lay out our blanket, drag out our cooler, and soak in the music-filled breeze at Fort Adams on Sunday.

In the spirit of music festival stereotypes, I will share my new favorite granola bar recipe. These granola bars are seriously addictive. As I was packaging them away, I found myself driven to cut off the edges of the "crooked ones" and eat the leftovers. Obviously, all of the bars were "crooked ones".

The recipe is from Dana at Minimalist Baker. It is one of her many simple granola bar recipes and it is full of seeds, sweetened by dates and maple syrup, and so very good. I didn't change much from her original recipe. I simply added dried tart cherries and chopped dark chocolate and I cut the bars into smaller servings than suggested.

Super Seedy Granola Bars
adapted, very slightly, from Minimalist Baker

Ingredients

• 1 1/2 cups rolled oats
• 1/2 cup raw almonds, roughly chopped
• 1 heaping packed cup medjool dates, pitted
• 2 Tbsp chia seeds
• 2 Tbsp sunflower seeds
• 2 Tbsp flax seeds
• 2 Tbsp hemp seeds
• 1/4 cup maple syrup
• 1/4 cup creamy salted natural peanut butter or almond butter (I used Teddie peanut butter)
• 1/3 cup dried unsweetened tart cherries (optional*)
• 40g (1.4 oz) chopped dark chocolate (optional*)

Instructions

1. Toast your oats and almonds in a 350 degree oven for 13-15 minutes or until slightly golden brown. 
2. Process dates in a food processor until small bits remain (about 1 minute) and dates have a dough-like consistency. Mine rolled into a ball.
3. Pour oats, almonds, and dates into a large mixing bowl. Add all of the seeds and set aside.
4. Warm maple syrup and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout. Use a spoon or your hands to thoroughly mix. Add in cherries and chocolate and mix again until evenly distributed.
5. Transfer to an 8x8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. I only have a 9x13 pan, so I used 2/3 of the pan. 
6. Cover the mixture with parchment or plastic wrap and press down with something flat, such as  a book, to get them flat and packed tight. This will help prevent them from crumbling. Chill in the freezer for 15-20 minutes to harden. 
7. Remove bars from dish and chop into 20 even bars (the original recipe called for 10, but I like smaller snack-size bars. Store in an airtight container for up to a few days. I like them best straight out of the freezer.

* You don't need the dried fruit or chocolate, but I think they taste excellent. You could substitute in raisins, dried cranberries, etc. Although I chopped up a dark chocolate bar I had hanging out in my freezer, you could also use vegan chocolate chips, etc. 

Newport, we're ready for you!

Eating on a Long Run + Recipe for Direct Fuel Bites

Not so long ago, the extent of my knowledge about workout nutrition was limited to that which I'd gleaned from gobbling down two plates of baked ziti at the pregame "pasta parties" held at my high school soccer teammates’ houses the night before a big match. 

My experiences had taught me two things: If I ate too much rich food before a run or had a hangover, it felt terrible. If I ran on an empty stomach, it also felt terrible. That about covered my experience with "running fuel". 

As my obsession with running has grown, so has my obsession with making sure my belly is filled with good stuff before running, during running, and after running. I'd like to keep my body moving forward as quickly as possible without crashing and burning. I should preface all of this with a disclaimer: What works well for me may feel terrible for you. 

Before a long run or hard workout:

Before each and every race or long run in recent memory, I've eaten the same exact meal: A sprouted grain english muffin with almond or peanut butter and banana, consumed 1-2 hours pre-run. I like how it tastes. It's filling and I digest it well. And it's nutrient dense, with some complex carbs, a bit of protein, and some healthy fat.  I’m a firm believer in the theory of "If it ain’t broke, don’t fix it."

If time is tighter or I’m going for a shorter workout, I go for a date, a small spoonful of nut butter, and a handful of pretzels. 

If you want my advice, it's to experiment and see what works well for you. Once you've found it, stick with it. I certainly believe that the content of what I eat is important to help my body perform its best, but that the routine of eating the meal holds equal importance in assuaging my nerves, which seem to have the power to affect my belly even more strongly than the food.

Just promise me not to do this:

During a long run:

First, and foremost, I make sure never to get thirsty. I always carry water if I'm planning to run for an hour or more. If it's 75 degrees fahrenheit or hotter, I carry water even on short runs. I try to take in at least a few ounces of water every 10-20 minutes. 

I sweat a lot. Sweating=lost electrolytes=eventual cramping or bonking if you keep going long enough. I am not a fan of Gatorade, though I know it works well for many people. I do take an electrolyte drink along with me while running, usually Vega electrolyte replacer, which comes in a tiny packet that can be easily emptied into my water bottle and sipped along the way. This doesn't have sugar in it. 

If I’m running 90 minutes or more, I try to take in some calories while running to restore carbohydrates and keep my blood sugar steady. In general, most articles and books I've read recommend taking in 30-60 grams of carbohydrate per hour while running. I've found that the 30 gram end of the range seems to work well for me, but this is something I'm still experimenting with. I start with a bite of something around an hour into my run and then try to eat again every 30 minutes or so. For more details about this topic, check out Matt Frazier's post over at The No Meat Athlete or Runner's World's post. Or do your own quick Google Search and get one hundred billion conflicting pieces of advice!

There are plenty of sports gels, bars, and bites on the market geared toward endurance athletes. I started out by trying Clif Shot Bloks, which taste pretty much like gummy bears, but are large in size too sweet for my liking. I switched to Honey Stinger Chews, which seemed to agree with my stomach well. As I found myself spending money on these beans and gels and bites every weekend, I started to wonder whether I might be able to make my own fuel from real food instead. I knew I needed something that would deliver quick energy. 

Enter Direct Fuel Bites, which I found in Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by professional vegan triathlete Brendan Brazier. In his book, Brazier shared a recipe for a chewable energy bite made from dates, coconut oil, lemon and salt. Ah Ha! After some experimentation, I altered his recipe to suit my preference for a more solid, chewable bite by upping the date-to-oil ratio. It took some practice to learn how to unwrap the bites while running, but I've got it down now. Here's the recipe I use:

Direct Fuel Bites

(Adapted from Brendan Brazier)

Ingredients:

• 11 medjool dates, pitted
• 2 Tablespoons coconut oil
• 1 Tablespoon lemon juice
• Zest of one lemon
• 1/4 teaspoon salt

Instructions: 

Put everything in a food processor and process until it forms a big, smooth ball. Roll it flat into a disc and wrap in plastic wrap. Freeze for a few hours, then cut disc into 12 equal rectangles. Wrap each rectangle in a bit of wax paper.

After wrapping in paper, I place mine into small jewelry bags I ordered on Amazon. I find they keep best in the freezer, so I freeze them and use as needed. 

     

Here's the nutrition breakdown:

Nutrition Facts
Servings 12.0
Amount Per Serving
calories 85
% Daily Value *
Total Fat 2 g	4 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 47 mg	2 %
Potassium 155 mg	4 %
Total Carbohydrate 17 g	6 %
Dietary Fiber 1 g	6 %
Sugars 15 g
Protein 0 g	1 %
Vitamin A	1 %
Vitamin C	1 %
Calcium	1 %
Iron	1 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

After the Long Run:

After I return home from my run, I try to down a recovery smoothie or protein drink. Depending on my mood, I include some fruit, protein powder, almond milk or water, and a little fat. 

I often do my long runs on Saturday, so I like to schedule a big, exciting post-run meal. Pizza or tacos top the list. 

Recipe: Spicy Peanut Dipping Sauce (for everything)

I've made peanut dipping sauce no fewer than 4 times in the past month. First, I made it to dip store-bought Thai tofu summer rolls into.

I brought it to the annual Jingle Bell Run potluck accompanied by sesame sweet potato wedges.

While spending Christmas holiday with family overstuffed with all things indulgent, I made it again to dip raw vegetables into because, by that point, my body was begging me to please give it some raw vegetables.

And then I made it with sriracha cauliflower bites to serve friends at New Years.

A little spicy, a little sweet, this ginger peanut sauce tastes good on pretty much everything. Which is why I have been making it on repeat. You can mix it in a food processor or you can simply whisk everything together in a bowl. It takes less than five minutes to make. Everybody wins! Except those of you with peanut allergies. You lose. Sorry.

Spicy Ginger Peanut Dipping Sauce
Ingredients

• 1/4 cup natural peanut butter (I like Teddie best)
• 2 garlic cloves (leave 'em whole if you're using a food processor, mince them if you're using a whisk)
• 1 1/2 teaspoons grated or minced ginger
• 2 tablespoons rice vinegar
• 2 teaspoons fresh lime juice
• 1-2 tablespoons soy sauce
• 1 teaspoon agave (or honey)
• 1/2 a small serrano or jalapeno pepper OR 1/2 teaspoon chili garlic sauce OR a bit of sriracha. Use whatever you'd like to make it spicy.
• 2-3 tablespoons of water, to thin as needed

Instructions

I prefer to put all the ingredients in a small food processor and blend until smooth and creamy, adding water as needed to get the consistency the way I like it (thin enough to pour, thick enough to stick to my celery sticks and broccoli). You could easily whip it together without a food processor if you mince garlic cloves and whisk everything in a small bowl. 

I've encountered many, many versions of peanut dipping sauces out there on the internet. If you're in search of inspiration about what to dip in your sauce, check out these excellent ideas from bloggers who have far more internet friends than I do:

From Minimalist Baker, rainbow spring rolls

From Cookie and Kate, a bunch of veggie sticks

From Thug Kitchen cookbook, roasted sriracha cauliflower bites

Almond Date Truffles

Let's talk about dates.

Not just any dates. Not your run-of-the-mill common date or deglet date. Not the kind of date that tastes fine enough but is really just a glorified raisin sold in a plastic pouch. I'm talking about the crown jewel of dates. I'm talking about medjool dates.

When I come across good ones at the store, I absolutely cannot resist buying. Amber brown, big and plump and sticky and sweet. Lots of athletic nutrition nerds hail them as "nature's fuel" because they're full of glucose for fast energy as a pre- or during-workout snack. I like to think that justifies me eating them like candy for an any-time-of-day snack.

I've been eyeing almond date ball recipes around the web for ages, but I've never gotten to testing one out. Probably because my dates never last long enough in the fridge to make their way into a recipe. There are tons of date ball recipes out there, and this recipe from Sara Forte at Sprouted Kitchen is a pretty classic version.

I saved mine to enjoy in celebration after Juan Agudelo's excellent goal in the New England Revolution's Saturday night win over Columbus Crew.

They're delicious. You should make some.

Almond Date Truffles
Makes 18
Recipe by Sara Forte, Sprouted Kitchen

Ingredients

• 20 medjool dates, halved and pits removed
• 1/2 tsp vanilla extract
• 1/3 cup almond butter
• 1/3 cup unsweetened shredded coconut
• 1/3 cup natural cocoa powder (or cacao if you can find it)
• 1/2 tsp salt
• 1 tsp cinnamon
• 1/3 cup toasted almonds, finely chopped

Preparation

1. Put the dates and vanilla in a food processor and run until a chunky paste forms. Add the almond butter and pulse a few more times. Add the coconut, cocoa powder, salt and cinnamon, and pulse again. The mixture should be a tad crumbly, but press between your fingers and stick together. If it seems too wet to hold in a ball, add more coconut, if too dry, add a touch more almond butter or a splash of water. 
2. Roll a heaping tablespoon of the mixture between your palms to form a ball. Repeat with remaining mixture. Put your chopped almonds on a plate and roll each truffle in the almonds (apply a bit of pressure to get them to adhere). Place the plate in the fridge to chill for at least an hour. Truffles will keep covered in the fridge for a couple weeks.

I rolled a few of my truffles in unsweetened coconut flakes instead of almonds. You could be creative here. I bet they'd taste great rolled in a mixture of cocoa powder, cinnamon, and a teeny pinch of cayenne pepper. Or in pistachios. Or sesame seeds. Or you could mix a little instant espresso powder in with the paste before forming balls. Possibilities are endless!