September Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
Youbefitnutrition.com
youbefitnutrition.com
Weekly Shopping List Fruits, Vegetables
Protein
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 1 apple 7 lemons 1 lime 1 mango 1 avocado mixed berries of choice
Cold unsweetened almond milk vegan natural yogurt 7 oz. (200g) seitan 8.5 oz. (240g) silken tofu
Grains, Legumes brown lentils green lentils red lentils rolled oats quinoa brown basmati rice
Oils coconut oil olive oil sesame oil
Vegetables 2 onions 3 shallots bunch green onions (spring onions) 2 bulbs of garlic root ginger 2 carrots cherry tomatoes arugula (rocket) spinach 1 red bell pepper 1 jalapeño pepper 4 zucchini (courgette) 4 heads of broccoli purple cabbage 2 cooked beetroots Fresh Herbs basil cilantro (coriander) mint parsley Frozen Foods edamame beans mixed berries Dried pitted prunes medjool dates
3
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Nuts, Seeds cashew nuts hazelnuts peanuts pecan nuts pine nuts walnuts chia seeds ground flaxseed (flax meal) sesame seeds Baking all purpose flour (plain) whole wheat flour (wholemeal) cornstarch (cornflour) baking powder baking soda vanilla extract Dried Herbs, Spices black pepper garlic powder smoked paprika chili powder red pepper flakes ground allspice ground cinnamon ground cumin ground ginger ground turmeric dried thyme
Sweeteners brown sugar coconut sugar maple syrup Boxed, Canned, Condiments applesauce (apple puree) mango puree 1x 7 oz. (200g) can coconut cream 1x 14 oz. (400g) can chickpeas 1x 14 oz. (400g) can cannellini beans 2x 14 oz. (400g) can diced tomatoes tomato paste (puree) vegetable broth (stock) pre-cooked udon noodles black olives capers peanut butter dijon mustard apple cider vinegar red wine vinegar rice wine vinegar tamari sauce sriracha sauce sambal oelek vegan Worcestershire sauce Misc/Other sea salt nutritional yeast agar agar powder
Contents & Key 6
Sugar Free Carrot & Prune Muffins
GF
Gluten Free
8
Broccoli Pancakes with Vegan Cheese Sauce
DF
Dairy Free
10
Mango & Coconut Pudding
LC
Low Carb (20g- serve)
12
Beet Waffles
MP
Meal Prep/Freezer Friendly
14
Broccoli Salad with Pesto, Apple & Walnut
HP
High Protein (20g+ per serve)
16
Thai Peanut Zoodles V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
18 20
Black Olive Hummus Quinoa, Lentil, Broccoli & Edamame Salad
22
Majudara Bowl with Green Harissa Sauce
24
Creamy Tomato Basil Soup with Lentils
26
Sesame Seitan Yaki Udon Noodles
28
Grilled Zucchini & Bean Salad
30
Green Harissa Sauce
32
Beetroot, Spinach & Berry Smoothie
34
Homemade Pecan Energy Bar
4
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Sample Weekly Meal Planner
Mon
Tue
Wed
Thu
Fri
Sat
Sun 5
Youbefitnutrition.com
Breakfast
Lunch
Snack
Dinner
Sugar Free Carrot & Prune Muffins
Broccoli Salad with Pesto, Apple & Walnut
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Majudara Bowl with Green Harissa Sauce
Broccoli Pancakes with Vegan Cheese Sauce
Broccoli Salad with Pesto, Apple & Walnut
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Majudara Bowl with Green Harissa Sauce
Thai Peanut Zoodles
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Creamy Tomato Basil Soup with Lentils
Thai Peanut Zoodles
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Creamy Tomato Basil Soup with Lentils
Quinoa, Lentil, Broccoli & Edamame Salad
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Sesame Seitan Yaki Udon Noodles
Quinoa, Lentil, Broccoli & Edamame Salad
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Meal Out - Enjoy!
Sesame Seitan Yaki Udon Noodles
E.g. Black Olive Hummus, Beetroot, Spinach & Berry Smoothie, Homemade Pecan Energy Bar, Sugar Free Carrot & Prune Muffins
Grilled Zucchini & Bean Salad
Broccoli Pancakes with Vegan Cheese Sauce
Sugar Free Carrot & Prune Muffins
Beet Waffles
Beetroot, Spinach & Berry Smoothie
Mango & Coconut Pudding
Sugar Free Carrot & Prune Muffins Makes 12
What you need to do
6 oz. (170g) pitted prunes 2 tbsp. ground flaxseed + 5 tbsp. water 7. 4 oz. (210g) whole wheat flour 1½ tsp. baking powder ½ tsp. baking soda 1 tsp. ground cinnamon 3.9 oz. (110g) grated carrots 1 tsp. vanilla extract 4.2 oz. (120g) applesauce, unsweetened 4.2 oz. (120g) vegan natural yogurt 5 tbsp. olive oil
Preheat the oven to 425°F (220°C). Grease a muffin tin with nonstick cooking spray or cupcake liners. Soak the prunes in hot water for 10 minutes, then drain and finely chop.
Make a flaxseed egg by combining the ground flaxseed and water in a bowl and setting aside for 5 minutes. In a medium bowl, combine the whole wheat flour, baking powder, baking soda, and cinnamon, stir to combine. Add the grated carrots and prunes and toss to coat. Add the vanilla extract, applesauce, yogurt and olive oil to the bowl with the flaxseed egg and pour into the flour mixture and stir until just combined. Fill each muffin cup ⅔ full with the batter. Place the tin into the hot oven to bake for 15 minutes, or until a toothpick inserted into the center of the muffins comes out clean. Remove the tray from the oven and set the muffins onto a wire rack to cool before serving. Leftover muffins can be stored in an airtight container on the countertop for 2-3 days.
DF
MP
V
myfitnesspal
00784351
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
15 mins
167
6
27
2
5
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
7
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Broccoli Pancakes with Vegan Cheese Sauce Serves 4
What you need to do
For the broccoli pancakes: 12.7 oz. (360g) broccoli florets 1 tbsp. ground flaxseed + 3 tbsp. water ½ tsp. garlic powder ¼ tsp. red pepper flakes, plus extra to garnish 4 tbsp. all purpose flour ½ tsp. baking powder salt & pepper ½ tbsp. olive oil lemon wedges for serving
Steam the broccoli until tender, then set aside to cool slightly before cutting into small pieces.
For the "cheese" sauce: 6.9 oz. (195g) cashew nuts 4 tbsp. nutritional yeast ½ tsp. garlic powder ¼ tsp. chili powder 1 tbsp. olive oil ½ tsp. salt 8 fl oz. (240ml) warm water
In a large bowl, whisk ground flaxseed and water together and set aside for 5 minutes. Then add the garlic powder, red pepper flakes, flour, baking powder, salt, pepper, and chopped broccoli and stir to combine. Heat the olive oil in a large skillet over medium-high heat. Scoop 2 tablespoon sized mounds of the broccoli batter into the skillet, flattening the top with the back of a spoon or spatula. Cook the pancakes for 2 minutes, until browned. Then flip over and cook on the second side until brown, and the pancake is cooked through. Repeat the process with the remaining batter. To make the “cheese” sauce, add the cashews, nutritional yeast, garlic powder, chili powder, olive oil, and salt, to a food processor or high speed blender. While blitzing together, slowly drizzle in the warm water until the sauce reaches a creamy consistency. Serve the broccoli pancakes, with the vegan cheese sauce and lemon wedges. DF
MP
V
N
myfitnesspal
08219844
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
20 mins
402
25
33
16
8
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
9
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Mango & Coconut Pudding Serves 2
What you need to do
For the mango layer: 2.8 oz. (80g) mango puree 8 fl oz. (240ml) water 1 tbsp. coconut sugar 1 tsp. agar agar powder 1 tsp. lemon juice 1 pinch salt
Place the mango puree, water, coconut sugar and agar agar into a small pot and mix well. Place the pot over medium heat and stir gently until everything dissolves completely. Add the lemon juice and salt and stir through.
For the coconut layer: 6.8 fl oz. (200ml) coconut cream 5 fl oz. (150ml) water 4 tbsp. coconut sugar 1 tsp. agar agar powder 1 pinch salt 2.8 oz. (80g) mango, chopped
Take a muffin tray and place 4 serving glasses in it at a slight slant. Divide the mango mixture equally between 4 glasses, then set the tray into the refrigerator for 1 hour to set. Meanwhile, make the coconut layer by placing the coconut cream in a pot, with the water, coconut sugar, agar agar and salt. Place over a low heat and stir to dissolve the agar agar and sugar. Set aside and allow the mixture to cool
When cool, pour the coconut mixture over the set mango mixture. Place the tray back into the refrigerator for around 1 hour until the pudding has set. Before serving, garnish the puddings with the chopped fresh mango.
GF
DF
MP
V
myfitnesspal
06656500
Prep
Cook
Chill
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
20 mins
20 mins
2 hrs
252
20
16
3
1
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
11
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Beet Waffles Serves 4
What you need to do
8 fl oz. (240ml) unsweetened almond milk 4 oz. (115g) cooked beetroot 2 tsp. apple cider vinegar 2 tbsp. maple syrup + extra 4 tbsp. for serving 1 tsp. vanilla extract 4.2 oz. (120g) whole wheat flour 2 tsp. baking powder 1 tsp. ground cinnamon ¼ tsp. salt 2 tbsp. coconut oil, melted 5.3 oz. (150g) berries
Place the almond milk, beetroot, apple cider vinegar, 2 tablespoons of maple syrup and vanilla extract into a blender and blitz until smooth. Set aside. Sift the flour, baking powder, cinnamon and salt into a large bowl. Fold in the beet mixture, then add the melted coconut oil and mix gently. Heat up the waffle iron, and if needed, add a little oil to the iron's plates to prevent the waffles from sticking. Once the waffle iron is hot, pour the batter onto the iron and cook according to device instructions. Repeat the process until all the waffle batter has been used up.
Enjoy the waffles warm topped with berries, and a drizzle of maple syrup. Leftover waffles can be stored in an airtight container in the refrigerator for up to 4 days.
DF
V
Q
N
myfitnesspal
05690053
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
285
8
52
3
6
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
13
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Broccoli Salad with Pesto, Apple & Walnut Serves 4
What you need to do
1 oz. (30g) basil leaves 2 cloves garlic 1 tbsp. red wine vinegar 2 tsp. lemon juice 1 tsp. salt 4 oz. (115g) walnuts, roughly chopped, divided 4 fl oz. (120ml) olive oil 1 head broccoli, florets chopped 1 apple, sliced
Place the basil, garlic, red wine vinegar, lemon juice, salt, and 2.6 oz. (75g) walnuts into a blender, and pulse until finely chopped. Slowly pour in the olive oil while the blender is running, then transfer to a large bowl. Chop the broccoli florets into pieces, add to the bowl with the pesto, and mix to combine. Now add the sliced apple and remaining walnuts to the bowl and stir to combine. Serve immediately, or store in an airtight container in the refrigerator for up to 3 days.
GF
DF
LC
V
Q
N
myfitnesspal
08533579
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
491
47
17
8
6
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
15
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Thai Peanut Zoodles Serves 6
What you need to do
For the peanut sauce: 2.8 oz. (80g) peanut butter 1 tbsp. tamari sauce 1 tbsp. rice wine vinegar 1 tbsp. maple syrup 1 tsp. ginger, grated 1 clove garlic, minced 1 tsp. sriracha sauce water, as needed to adjust consistency
Place all the sauce ingredients, except for the water, into a small mixing bowl and whisk until well combined. Now slowly add small amounts of water, continuing to whisk, until the sauce reaches the desired consistency. Set aside.
For the vegetables & zoodles: 2 tbsp. olive oil 2 green onions sliced, separate white & green parts 1 carrot shredded ½ red bell pepper, thinly sliced 4 oz. (115g) purple cabbage thinly sliced 2 zucchini, spiralized 2 tbsp. peanuts, chopped 2 tbsp. cilantro, chopped 1 lime, cut into wedges
Pour the olive oil into a large skillet and place over medium-high heat. Add the white part of the green onion, carrot, bell pepper, and cabbage to the skillet and sauté for a few minutes until tender. Now add the spiralized zucchini and sauté for a further 2 minutes until the zoodles start to soften, then turn off the heat. Gently fold in the peanut sauce and serve the zoodles warm or chilled, garnished with remaining green onion, crushed peanuts, cilantro, and a wedge of lime. Store in an airtight container in the refrigerator for up to 2 days.
GF
DF
LC
MP
V
Q
N
myfitnesspal
08354335
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
5 mins
198
14
12
6
3
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
17
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Black Olive Hummus Serves 8
What you need to do
6 oz. (170g) black olives, pitted 14 oz. (400g) can chickpeas, drained 1 tsp. garlic, minced 3 tbsp. fresh lemon juice 4 tbsp. olive oil 2 tbsp. water ½ tsp. salt 1 tsp. black pepper
Place the olives, chickpeas and garlic into a food processor and pulse the ingredients together until they start to form a paste. Add the lemon juice, olive oil, and blitz again adding the oil slowly. If the hummus is too thick, start adding the water ½ teaspoon at a time, to reach the desired consistency. Season with salt and pepper to taste. Serve immediately or cover and store in the refrigerator to enjoy later.
GF
DF
LC
V
Q
myfitnesspal
03321652
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
136
10
10
3
3
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
19
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Quinoa, Lentil, Broccoli & Edamame Salad Serves 4
What you need to do
For the dressing: 4 tbsp. fresh lemon juice 1 garlic clove, minced 1 tsp. dijon mustard ¼ tsp. sea salt freshly ground black pepper ½ tsp. maple syrup 4 tbsp. olive oil ½ tsp. dried thyme
Cook the quinoa according to instructions on the packaging. Drain and place into a bowl with the lentils, broccoli and edamame beans, and stir to combine. Place all the dressing ingredients into a small bowl, or jar, and mix until well combined. Drizzle the dressing over the salad and serve.
For the salad: 4 oz. (115g) uncooked quinoa 7 oz. (200g) cooked green lentils ½ head broccoli, cut into bitesized pieces 5.2 oz. (150g) edamame beans
GF
DF
MP
V
Q
myfitnesspal
06587628
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
363
18
38
15
10
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
21
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Majudara Bowl with Green Harissa Sauce Serves 5
What you need to do
7 oz. (200g) brown lentils 1½ tbsp. olive oil 3 shallots, sliced 4 cloves garlic, chopped 1 tsp. cilantro 1 tbsp. parsley 1 lemon, zested 2 tsp. ground cumin 1 tsp. ground allspice ½ tsp. ground cinnamon ¼ tsp. ground ginger ½ tsp. ground turmeric, optional 1½ tsp. salt 1.5 pt. (700ml) water 6.5 oz. (185g) brown basmati rice, rinsed in cold water
Place the lentils in a bowl, cover with hot water, and set aside to soak until needed.
For the toppings: Green Harissa Sauce (see recipe in this pack) 5.3 oz. (150g) cherry tomatoes, halved 1 avocado, diced 2 tbsp. pine nuts, roasted 1 tbsp. parsley, chopped
In the meantime, prepare all the toppings.
Set the Instant Pot to sauté function, add the olive oil and sauté the shallots for 4-5 minutes, stirring constantly, until slightly caramelized. Remove half of the shallots into a bowl and set aside for garnishing the dish later. Now add the garlic to the remaining shallots in the Instant Pot and sauté for a further 1-2 minutes. Add the cilantro, parsley, lemon zest, all the spices, salt and water, and stir to combine. Drain the lentils and add to the Instant Pot, along with the rice, and stir again. Cover the Instant Pot and set to High pressure for 11 minutes. Let the pot naturally release pressure for at least 10 minutes.
To serve, fluff the rice and divide among bowls, drizzle with the green harissa sauce, and top with tomatoes, avocado, caramelized shallots, pine nuts and parsley.
GF
DF
MP
V
myfitnesspal
03866221
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
25 mins
412
13
61
17
8
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
23
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Creamy Tomato Basil Soup with Lentils Serves 4
What you need to do
1 tbsp. olive oil 1 onion, thinly sliced 1 tsp. salt freshly ground black pepper 3 tbsp. tomato paste 2x 14 oz. (400g) cans diced tomatoes 1.5 pt. (700ml) vegetable broth 3.5 oz. (100g) red lentils 0.5 oz. (15g) fresh basil
Pour the olive oil into a large pot and place over medium-low heat. Add the onion, salt and black pepper and cook for 5-7 minutes, or until the onions have softened. Add the tomato paste and cook for a further minute, stirring constantly. Now add the diced tomatoes with their juices, the vegetable broth, lentils and basil, and stir to combine. Increase the heat to bring to a simmer. Partially cover the pot with a lid and continue to simmer gently for 20 minutes, or until the lentils have softened. Once cooked, blend the soup with a hand mixer until smooth.
GF
DF
MP
V
myfitnesspal
07753733
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
30 mins
173
4
26
8
5
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
25
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Sesame Seitan Yaki Udon Noodles Serves 4
What you need to do
For the seitan: 7 oz. (200g) seitan, torn 1 tbsp. vegan Worcestershire sauce 1 tsp. maple syrup 3 tbsp. tamari sauce 2 tbsp. olive oil 1 tbsp. brown sugar
Place the torn seitan into a bowl with the rest of the ingredients for the seitan, mix to combine and set aside to marinate for 20 minutes.
For the noodles: 1 tsp. sesame oil 1 onion, chopped 6.3 oz. (180g) broccoli, florets halved 1 tbsp. water 14 oz. (400g) pre-cooked vegan udon noodles
To make the noodles, heat the sesame oil in a large skillet or wok and sauté the onion for 5 minutes until fragrant. Add the broccoli and water, and cook for a further 6-8 minutes until the broccoli has softened. In the meantime, place all the sauce ingredients, except for the cornstarch, into a small bowl and mix to combine.
For the sauce: 1 tbsp. sesame oil 1 tbsp. rice wine vinegar 3 cloves garlic, minced ½ tbsp. minced ginger 2 tbsp. maple syrup 1 tsp. sambal oelek 2 fl oz. (60ml) tamari sauce 2 tbsp. brown sugar 2 tbsp. water 1 tbsp. cornstarch
In a separate small bowl, mix 2 tablespoons of the prepared sauce with the cornstarch to form a slurry. Set aside.
For garnish: 1 tbsp. sesame seeds 2 tbsp. green onions, sliced cilantro, chopped
Serve immediately topped with the various garnishes.
Add the udon noodles to the skillet with the onion and broccoli, and cook for 2 minutes. Add ½ the sauce to the skillet and toss until coated. Now add the marinated seitan, the remaining sauce, plus the cornstarch mixture, stir to combine and cook for 3-4 minutes until the sauce thickens.
DF
MP
HP
V
myfitnesspal
02337555
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
584
13
92
26
5
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
27
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Grilled Zucchini & Bean Salad Serves 2
What you need to do
For the dressing: flesh of 1 lemon, chopped finely 1 small garlic clove, minced 1 tbsp. olive oil, divided salt & pepper, to taste red pepper flakes, to taste
Place the lemon flesh and garlic together in a small bowl and set aside.
For the salad: 16 oz. (450g) zucchini salt to taste 1 tbsp. olive oil 14 oz. (400g) can cannellini beans, drained 1 oz. (30g) arugula 2 tbsp. capers 2 tbsp. fresh mint leaves, torn 2 tbsp. hazelnuts, roasted, chopped
Slice the zucchini lengthwise into 2mm slices. Place a grill pan over medium heat. Brush the zucchini with olive oil and place the slices into the hot pan in a single layer. Allow them to char for 4-5 minutes. Then flip them over and char the second side for a further 3 minutes. Season with salt and set aside. Add a tablespoon of olive oil to the lemon and garlic, mix well, and season to taste with salt, pepper and a pinch of red pepper flakes. Add the cannellini beans, arugula and capers to a large bowl, pour over the salad dressing and stir to combine. Arrange the salad on a large plate, topped with grilled zucchini slices. Scatter over the mint leaves and chopped hazelnuts, and serve.
GF
DF
V
Q
N
myfitnesspal
03045116
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
10 mins
269
13
31
9
9
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
29
Youbefitnutrition.com
Green Harissa Sauce Serves 10
What you need to do
1 oz. (30g) parsley 1 oz. (30g) cilantro 2 garlic cloves 1 jalapeño, sliced 1 tsp. smoked paprika 1 tsp. ground cumin ½ tsp. salt 2 tbsp. olive oil 1 tsp. apple cider vinegar 8.5 oz. (240g) silken tofu
Place all ingredients, except the tofu, in a food processor or high speed blender and pulse until finely chopped. Now add the tofu and pulse again until smooth. Serve the sauce with the Majudara Bowl recipe from this recipe pack.
GF
DF
LC
V
Q
myfitnesspal
07807367
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
0 min
56
4
3
2
1
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
31
Youbefitnutrition.com
Beetroot, Spinach & Berry Smoothie Serves 2
What you need to do
1 beetroot, cooked 1 oz. (30g) spinach 5.3 oz. (150g) mixed frozen berries juice of 1 lemon 6 medjool dates 8.5 fl oz. (250ml) unsweetened almond milk 1 tsp. root ginger, minced
Put all the ingredients in a blender and blitz until smooth. Divide between 2 glasses and serve immediately.
GF
DF
V
Q
N
myfitnesspal
08339138
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
261
1
66
3
3
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
33
Youbefitnutrition.com
Homemade Pecan Energy Bar Serves 12
What you need to do
8.9 oz. (250g) medjool dates, pitted 4 oz. (115g) pecans, halves 1.6 oz. (45g) rolled oats 1 tbsp. chia seeds 1 tsp. vanilla extract ½ tsp. ground cinnamon ¼ tsp. salt
Preheat the oven to 200°F (90°C). Line a baking sheet with baking paper. Place the dates in a food processor and pulse until chopped and a rough texture forms. Add the remaining ingredients and process for a minute, to form a crumbly dough. Place the dough onto the baking sheet and roll out into a 6x10.5” (15x25cm) rectangle, and cut the dough into 12 even-sized bars. Bake the bars in the hot oven for 30 minutes, just to dry them out a little. Then remove from the oven and set on a wire rack to cook to room temperature before enjoying.
Store the bars in an airtight container, in the refrigerator, for up to 1 month.
DF
LC
MP
V
N
myfitnesspal
07854824
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
30 mins
160
8
20
2
3
*Nutrition per serve. **Zero-rounded macro values contribute to overall nutrition.
35
Youbefitnutrition.com
