Apple Cinnamon Energy Bars

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Yields: 10 bars  – Calories: 180 – Carbs: 17g  – Total Fat: 9g – Protein: 10g

Ingredients

  • 2 cups pecans
  • 2 cups rolled oats
  • 1 1/2 cups pitted and halved dates
  • 1 tablespoon cinnamon
  • 1 chopped Granny Smith apple
  • food processor

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Directions

  • Preheat oven to 350 degrees
  • Line a baking sheet with parchment paper, then spread the pecans and oats out on it in a single flat layer and bake for 10-15 min, until toasted
  • Keep the oven heated . Line an 8” square pan with parchment paper, leaving enough paper on sides for “handles”
  • Place toasted nuts and oats in a food processor along with the dates, and cinnamon. Process until mixture is coarse and crumbly. Add the chopped apple and pulse until there are no large chunks left. This could take several minutes.
  • Transfer the mixture to the prepared pan, using a wide spatula to pat flat
  • Bake the bars for 20 min. Cool for 10-15 min, then cut into 10 bars. Store in plastic wrap or baggies in the refrigerator, enjoy!

Apple Cinnamon Energy Bars

Ingredients

  • 2 cups pecans
  • 2 cups rolled oats
  • 1 1/2 cups pitted and halved dates
  • 1 tablespoon cinnamon
  • 1 chopped Granny Smith apple
  • food processor

Instructions

  1. Preheat oven to 350 degrees
  2. Line a baking sheet with parchment paper, then spread the pecans and oats out on it in a single flat layer and bake for 10-15 min, until toasted
  3. Keep the oven heated . Line an 8” square pan with parchment paper, leaving enough paper on sides for “handles”
  4. Place toasted nuts and oats in a food processor along with the dates, and cinnamon. Process until mixture is coarse and crumbly. Add the chopped apple and pulse until there are no large chunks left. This could take several minutes.
  5. Transfer the mixture to the prepared pan, using a wide spatula to pat flat
  6. Bake the bars for 20 min. Cool for 10-15 min, then cut into 10 bars. Store in plastic wrap or baggies in the refrigerator, enjoy!
http://revampfitness.com/apple-cinnamon-energy-bars/

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Quinoa Veggie Protein Cakes

Yields: 4-6 servings – calories: 300 – fat: 12g – carbs: 35g protein: 12g

Ingredients

  • 1 cup dry quinoa
  • 1- 1/4 cup low fat chicken or vegetable broth or water
  • 1/2 cup finely chopped carrots
  • 1/3 cup red onions, finely chopped
  • 1/2  cup cremini mushrooms, cleaned, finely chopped
  • 1/4 cup chopped basil
  • 4 cloves of garlic, minced
  • 1 tsp paprika
  • salt and pepper
  • 2-1/2 tbsp olive oil, divided
  • 1 large egg
  • 1/4 cup whole wheat or all purpose flour

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Directions

Pour 1-1/2 tbsp olive oil in the bottom of a small pot over medium heat. Add onions and carrots and cook for 3-4 min, until onions have softened slightly. Add mushrooms and basil. Allow mushrooms to cook until they are browned and all of the water has released and evaporated from the vegetables, for about 4-5 min.

Add the dry quinoa and stir for about 1-2 min, so it toasts slightly. Add the garlic and cook for an additional 30 seconds. Add the broth or water, salt and paprika, increase the heat to high, and cover.

Bring to a boil, then reduce heat to the lowest setting, cover and allow to simmer for about 25 min, or until all the water is absorbed by the quinoa. Remove from heat and fluff quinoa with a fork.

Allow quinoa to cool uncovered. When cooled enough to handle, empty quinoa into a bowl. Add egg and stir to combine. Add the flour . Form small (about 1 1/2 inch diameter) balls into palm, one at a time, then flatten to form a patty, smoothing the edges with your hands. If mixture has a hard time holding, mix in a touch of extra flour.

Place on a plate or tray. Repeat until all the mixture is used, forming about 10-12 small patties.

Warm oil in saute pan over medium heat until shimmering. Add the patty and cook for 1-2 min on each side, until golden brown on the outside and cooked through.  Garnish with additional herbs if desired,   Enjoy!

 

Quinoa Veggie Protein Cakes

Ingredients

  • 1 cup dry quinoa
  • 1- 1/4 cup low fat chicken or vegetable broth or water
  • 1/2 cup finely chopped carrots
  • 1/3 cup red onions, finely chopped
  • 1/2 cup cremini mushrooms, cleaned, finely chopped
  • 1/4 cup chopped basil
  • 4 cloves of garlic, minced
  • 1 tsp paprika
  • salt and pepper
  • 2-1/2 tbsp olive oil, divided
  • 1 large egg
  • 1/4 cup whole wheat or all purpose flour

Instructions

  1. Pour 1-1/2 tbsp olive oil in the bottom of a small pot over medium heat. Add onions and carrots and cook for 3-4 min, until onions have softened slightly. Add mushrooms and basil. Allow mushrooms to cook until they are browned and all of the water has released and evaporated from the vegetables, for about 4-5 min.
  2. Add the dry quinoa and stir for about 1-2 min, so it toasts slightly. Add the garlic and cook for an additional 30 seconds. Add the broth or water, salt and paprika, increase the heat to high, and cover.
  3. Bring to a boil, then reduce heat to the lowest setting, cover and allow to simmer for about 25 min, or until all the water is absorbed by the quinoa. Remove from heat and fluff quinoa with a fork.
  4. Allow quinoa to cool uncovered. When cooled enough to handle, empty quinoa into a bowl. Add egg and stir to combine. Add the flour . Form small (about 1 1/2 inch diameter) balls into palm, one at a time, then flatten to form a patty, smoothing the edges with your hands. If mixture has a hard time holding, mix in a touch of extra flour.
  5. Place on a plate or tray. Repeat until all the mixture is used, forming about 10-12 small patties.
  6. Warm oil in saute pan over medium heat until shimmering. Add the patty and cook for 1-2 min on each side, until golden brown on the outside and cooked through. Garnish with additional herbs if desired, Enjoy!
http://revampfitness.com/quinoa-veggie-protein-cakes/

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Greek Nachos

 

servings: 2 – size: 1 pita with toppings – points+:4pts – smart points: 5 – calories: 160 – fat: 6g – carbs: 17g 

Ingredients

  • 2 small whole wheat pita rounds (about 70-80 calories each)
  • 1 large tomato, diced
  • 1 small cucumber, diced
  • 1/4 cup crumbled feta cheese
  • 2 tbsp hummus, prepared or homemade

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Directions

  1. Preheat the oven to 375F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8-10 min.
  2. While toasting, combine cucumbers, tomatoes and feta in a medium bowl.
  3. Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.

Greek Nachos

Ingredients

  • 2 small whole wheat pita rounds (about 70-80 calories each)
  • 1 large tomato, diced
  • 1 small cucumber, diced
  • 1/4 cup crumbled feta cheese
  • 2 tbsp hummus, prepared or homemade

Instructions

  1. Preheat the oven to 375F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8-10 min.
  2. While toasting, combine cucumbers, tomatoes and feta in a medium bowl.
  3. Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.
http://revampfitness.com/greek-nachos/

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Almond Butter Banana Oatmeal Bars

 

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serves: 12 – size:1 bar- calories: 180 – fat: 5g – carbs:26g – WWP+:4

Ingredients

  • 2 1/2 cups instant oatmeal or old fashioned oats
  • 1/3 cup dark or light brown sugar
  • 1 tsp baking powder
  • 2 tbsp cocoa powder
  • 1 tsp vanilla
  • 1/2 cup vanilla almond milk
  • 1 egg
  • 3 medium ripe bananas, mashed
  • 1/4 cup almond butter
  • 1/2 cup raisins or 1/3 cup dark chocolate chips

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Directions

  1. Preheat oven to 350F. Prepare an 8×8″ pan or cookie bar pan with cooking spray and set aside.
  2. In a medium size bowl, mix together oats, sugar, baking powder and cocoa powder.
  3. Next, add in vanilla extract, almond milk and the egg. Stir in mashed bananas and almond butter. Mix well.
  4. Fold in raisins or chocolate chips and mix gently.
  5. Transfer mixture into baking pan.
  6. Bake for 15-20 min. Remove from oven and allow bars to cool before serving.

Almond Butter Banana Oatmeal Bars

Ingredients

  • 2 1/2 cups instant oatmeal or old fashioned oats
  • 1/3 cup dark or light brown sugar
  • 1 tsp baking powder
  • 2 tbsp cocoa powder
  • 1 tsp vanilla
  • 1/2 cup vanilla almond milk
  • 1 egg
  • 3 medium ripe bananas, mashed
  • 1/4 cup almond butter
  • 1/2 cup raisins or 1/3 cup dark chocolate chips

Instructions

  1. Preheat oven to 350F. Prepare an 8×8″ pan or cookie bar pan with cooking spray and set aside.
  2. In a medium size bowl, mix together oats, sugar, baking powder and cocoa powder.
  3. Next, add in vanilla extract, almond milk and the egg. Stir in mashed bananas and almond butter. Mix well.
  4. Fold in raisins or chocolate chips and mix gently.
  5. Transfer mixture into baking pan.
  6. Bake for 15-20 min. Remove from oven and allow bars to cool before serving.
http://revampfitness.com/almond-butter-banana-oatmeal-bars/

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Creamy Spinach ‘n’ Artichoke Dip

 

Yields: 12 servings – calories: 100 – carbs: 6g – fat: 5g – protein: 8g

Ingredients

  • 1/4 cup low fat cream cheese
  • 2 cups nonfat or plain low fat Greek yogurt
  • 1/2 cup grated parmesan cheese
  • 1 can artichoke hearts, drained, chopped
  • 4 cups loosely packed fresh chopped spinach leaves
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp paprika
  • salt and pepper

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Directions

Add onion to olive oil in a skillet over medium heat. Cook for about 5 min until onions are softened. Add spinach and cook for about 2 min, until wilted

Push spinach to the side. Add garlic to the empty space and cook for 30 seconds, until golden. Stir back with spinach. Add artichokes, yogurt, and cream cheese, stirring frequently until cream cheese has melted in the yogurt, about 3 min.

Add salt and pepper, paprika, parmesan and mozzarella. Stir, cooking for 2 more min to combine. Serve hot with baked tortilla or whole wheat pita chips.

 

Creamy Spinach ‘n’ Artichoke Dip

Ingredients

  • 1/4 cup low fat cream cheese
  • 2 cups nonfat or plain low fat Greek yogurt
  • 1/2 cup grated parmesan cheese
  • 1 can artichoke hearts, drained, chopped
  • 4 cups loosely packed fresh chopped spinach leaves
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp paprika
  • salt and pepper

Instructions

  1. Add onion to olive oil in a skillet over medium heat. Cook for about 5 min until onions are softened. Add spinach and cook for about 2 min, until wilted
  2. Push spinach to the side. Add garlic to the empty space and cook for 30 seconds, until golden. Stir back with spinach. Add artichokes, yogurt, and cream cheese, stirring frequently until cream cheese has melted in the yogurt, about 3 min.
  3. Add salt and pepper, paprika, parmesan and mozzarella. Stir, cooking for 2 more min to combine. Serve hot with baked tortilla or whole wheat pita chips.
http://revampfitness.com/creamy-spinach-n-artichoke-dip/

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Cheeseball with Nuts ‘n’ Crackers

Yields: 8 servings – serving size: 4 tbsp – calories: 200 – carbs: 6g – fat: 15g 

Ingredients

  • 1 (8oz) package low fat cream cheese (or nonfat)
  • 1 cup low fat sharp cheddar cheese
  • 1/2 lemon, squeezed into juice
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp worcestershire sauce
  • 3 sliced scallions (green onions)
  • 1/2 cup pistachios, chopped
  • 1/2 cup almonds, chopped

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Directions

Mix all ingredients (except nuts) with a food processor or by hand.

Form into a ball. If it’s too hard to form the ball, let the mixture sit in the fridge for an hour, covered, to harden. Spread over whole grain crackers.

 

Cheeseball with Nuts ‘n’ Crackers

Ingredients

  • 1 (8oz) package low fat cream cheese (or nonfat)
  • 1 cup low fat sharp cheddar cheese
  • 1/2 lemon, squeezed into juice
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp worcestershire sauce
  • 3 sliced scallions (green onions)
  • 1/2 cup pistachios, chopped
  • 1/2 cup almonds, chopped

Instructions

  1. Mix all ingredients (except nuts) with a food processor or by hand.
  2. Form into a ball. If it’s too hard to form the ball, let the mixture sit in the fridge for an hour, covered, to harden. Spread over whole grain crackers.
http://revampfitness.com/cheeseball-nuts-n-crackers/

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