Tag Archives: chia seeds

snacks

Peanut Butter Cereal Bars

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By: Shannon Beeghley, LPN, NS, CHHC

2/3 cup creamy peanut butter

3 TBSP maple syrup

1 tsp vanilla

1/2 tsp ground cinnamon

1 cup Simply Nature Vanilla Bean Oats and Grain cereal

1/3 cup unsweetened flaked coconut

1 TBSP black chia seeds

2 TBSP mini chocolate chips

Line a 4.5″ x 8.5″ loaf pan with wax paper. Mix the PB, maple syrup, vanilla and honey together in a bowl, then add the cereal, coconut chia seeds and chocolate chips. Mix well and press evenly into the lined loaf pan. Chill in the refrigerator a couple hours. Remove from pan, cut across into bars and store in the refrigerator.

Yield: 5 bars or 10 squares 🙂

Note: This could be made with sunflower seed butter or another nut butter. If using almond butter, decrease to 1/2 cup since it is thinner than PB. Or just add more cereal.

coaching

Benefits of Chia Seeds

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Yum! Chia seeds are a great source of nutrients! Have you added them to your diet yet? What a great way to reduce inflammation, lower cholesterol, cleanse your colon, fight against diabetes, and give energy without all the caffeine-sugar-laden junk food ideas!

chia seeds

Here are the nutrition facts:

1 oz. Chia seeds
137 calories
Protein: 4g
Carbs: 12g (11g fiber)
SFA: 1g
MUFA: 0.6g
PUFA: 6.5g
Omega 6: 1.6g
Omega 3: 4.9g (ALA)

I have added chia seeds to muffins, sprinkled on pancakes, smoothies, and they are always good as a thickener such as in the pudding recipe below…

3 ingredient chia seed pudding
3 ingredient chia seed pudding

I enjoy making  an easy 3 ingredient chia seed pudding but sometimes add a drizzle of maple syrup along with the vanilla. This is a great substitute for tapioca pudding if you can’t have dairy milk! Click on the Wellness Mama link below in the resources to get a great energy bar recipe! 🙂

Enjoy this superfood and please comment below on how you use chia seeds! Here are some recipe ideas!

~Coach Shannon

Resources:

  1. Mark’s Daily Apple
  2. Wellness Mama
snacks

Chocolate Peanut Butter Granola Bars

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Chocolate Peanut Butter Granola Bars
Chocolate Peanut Butter Granola Bars

By: Shannon Beeghley, LPN, NS, CHHC

*These are No-Bake bars!*

1/2 cup flaxseed meal
1/2 cup wheat germ
1/2 chopped almonds
1/4 cup chia seeds
1 cup raisins
3 cups Rice Krispies
1 cup Quick Oats
1 cup coconut
1 cup raw sunflower seeds
1 cup honey
1 cup peanut butter
1/3 cup Hershey’s Cocoa Special Dark 100% Cocao

Mix flaxseed meal, wheat germ, almonds, chia seeds, raisins, Rice Krispies, oats, coconut, sunflower seeds in a large bowl . In a small saucepan on the stove, warm the honey & peanut butter till melted. Stir in the cocao till well mixed. Take off the stove and pour onto the dry ingredients. Mix all together well. Press down into a 9×13 inch pan and chill. Cut into bars and eat! This makes a delicious, healthy snack!

*I created this for a friend who is diabetic and needed a diabetic friendly recipe*