Homemade Blueberry Muffin Larabar Balls

I'm a huge fan of Larabars.  If you've never had one, it's a foil-wrapped bar you can find in the health-foods aisle at the grocery store, made only from dried fruits and nuts, with the occasional addition of flavored extract or salt.  No added sugar, no artificial sweetener, no preservatives.  And they come in about 20 different flavors so the only problem is, for those of us who are terribly indecisive, it can be difficult to figure out which one to choose.  Confession:  I am that crazy person who spends 10 minutes standing in the nutrition-bar aisle looking frazzled because I can't decide between a Pecan Pie or Lemon Larabar.  

I love them because they're a portable snack made from 100% real-food ingredients.  Kind of like trail mix, in snack bar form.  They're the perfect mix of protein, fat and carbohydrates (including fiber) to give me sustained energy before a run or workout-sesh, or if I need to eat something as a snack between meals.  And because they're not loaded with preservatives or artificial sweeteners, I can feel good about eating them.

My favorite flavors are Key Lime Pie (when I can find it!), Peanut Butter Chocolate Chip and Blueberry Muffin, but I've yet to find a flavor I didn't enjoy (and I am pretty sure I have tried most of them).  The great thing about these bars is, they get all of their sweetness* from dates and dried fruit, so even people who  avoid refined sugar or artificial sugars can eat them without any guilt.  They're gluten-free, paleo-friendly and even perfect for raw-food vegans.

*An exception to this is the Larabars that contain chocolate chips.  These do have sugar in the chocolate chips themselves, although the rest of the bar has no added sugar

Occasionally I can find Larabars on sale for $1 each, and when I do you better believe I STOCK UP.  Confession #2 of the day:  I hoard Larabars in my kitchen pantry.  When my stash is gone, however, I get out my mini food-processor and make my own.  Only instead of forming them into bars, I roll them into little balls and wrap them in saran wrap.  I find that 1 ball is the perfect size to eat before a workout or run or during a hike when I just need a little energy but am not starving.  I usually have the ingredients on hand because I think nuts and dried fruit are a great snack, a delicious addition to salads and the perfect topping for my oatmeal or cereal most mornings.  Even if you don't have the ingredients and have to go buy some of them, they still end up costing less if you make them yourself rather than buy them at full price (usually $1.67 or more each at my grocery store).

This recipe makes 5 balls, each ball is approximately the equivalent of 1/2 of a Larabar.  I recommend that you store them in the refrigerator since they lack preservatives.  They'll be fine out of the refrigerator for a few hours (i.e. during a hike, or in your purse running errands) but I wouldn't recommend storing them in the pantry.

I have lots of variations to share but first up is one of my personal favorites:  Blueberry Muffin.

I do NOT recommend this brand of dried blueberries.  When I got them home, I realized they have added sugar!  WTF?!  WHY would you add sugar to (already sweet) fruit?  I'm going back to my dried organic blueberries from the bulk bin at my local health-foods co-op.  

No-Bake Blueberry Fruit & Nut Energy Balls aka. Blueberry Muffin LaraBalls
makes 5 snack-size balls (this recipe can easily be doubled as well)
loosely adapted from Foodbuzz

1/3 cup raw, unsalted cashews or almonds (I use a combination of the two)
1/4 cup pitted dates, roughly chopped
1/4 cup dried blueberries
1/2 teaspoon vanilla extract
1/4 teaspoon lemon extract (OR 1/2 teaspoon lemon juice + 1/2 teaspoon lemon zest)

I am a little impatient so I usually just toss all of the dried nuts and both the dates and blueberries into the food processor at the same time and pulse until combined.  Then add my vanilla extract and lemon extract (or lemon juice + zest) and pulse a few more times.  Then, roll the mixture into 5 equal size balls and wrap each, individually, in a piece of plastic wrap.

If you want your Larabar balls to look more like the bar (i.e. larger pieces of blueberries studding the balls), start by adding all of the nuts to the bowl of the food processor.  Pulse until finely chopped, then add the dates and pulse until well combined.  Finally, add in your extracts and the blueberries and pulse 3 or 4 more times, just to combine but keeping the blueberries mostly intact.  Continue rolling into balls and wrapping as above.

Mine:  Purple-ish-blue from pulverizing the heck out of the blueberries.  Theirs:  Brown with big chunks of blueberry throughout.   Taste the same to me! 

Individually-wrapped for snacking on the go.

Homemade Blueberry Muffin Larabar Balls

I'm a huge fan of Larabars.  If you've never had one, it's a foil-wrapped bar you can find in the health-foods aisle at the grocery store, made only from dried fruits and nuts, with the occasional addition of flavored extract or salt.  No added sugar, no artificial sweetener, no preservatives.  And they come in about 20 different flavors so the only problem is, for those of us who are terribly indecisive, it can be difficult to figure out which one to choose.  Confession:  I am that crazy person who spends 10 minutes standing in the nutrition-bar aisle looking frazzled because I can't decide between a Pecan Pie or Lemon Larabar.  

I love them because they're a portable snack made from 100% real-food ingredients.  Kind of like trail mix, in snack bar form.  They're the perfect mix of protein, fat and carbohydrates (including fiber) to give me sustained energy before a run or workout-sesh, or if I need to eat something as a snack between meals.  And because they're not loaded with preservatives or artificial sweeteners, I can feel good about eating them.

My favorite flavors are Key Lime Pie (when I can find it!), Peanut Butter Chocolate Chip and Blueberry Muffin, but I've yet to find a flavor I didn't enjoy (and I am pretty sure I have tried most of them).  The great thing about these bars is, they get all of their sweetness* from dates and dried fruit, so even people who  avoid refined sugar or artificial sugars can eat them without any guilt.  They're gluten-free, paleo-friendly and even perfect for raw-food vegans.

*An exception to this is the Larabars that contain chocolate chips.  These do have sugar in the chocolate chips themselves, although the rest of the bar has no added sugar

Occasionally I can find Larabars on sale for $1 each, and when I do you better believe I STOCK UP.  Confession #2 of the day:  I hoard Larabars in my kitchen pantry.  When my stash is gone, however, I get out my mini food-processor and make my own.  Only instead of forming them into bars, I roll them into little balls and wrap them in saran wrap.  I find that 1 ball is the perfect size to eat before a workout or run or during a hike when I just need a little energy but am not starving.  I usually have the ingredients on hand because I think nuts and dried fruit are a great snack, a delicious addition to salads and the perfect topping for my oatmeal or cereal most mornings.  Even if you don't have the ingredients and have to go buy some of them, they still end up costing less if you make them yourself rather than buy them at full price (usually $1.67 or more each at my grocery store).

This recipe makes 5 balls, each ball is approximately the equivalent of 1/2 of a Larabar.  I recommend that you store them in the refrigerator since they lack preservatives.  They'll be fine out of the refrigerator for a few hours (i.e. during a hike, or in your purse running errands) but I wouldn't recommend storing them in the pantry.

I have lots of variations to share but first up is one of my personal favorites:  Blueberry Muffin.

I do NOT recommend this brand of dried blueberries.  When I got them home, I realized they have added sugar!  WTF?!  WHY would you add sugar to (already sweet) fruit?  I'm going back to my dried organic blueberries from the bulk bin at my local health-foods co-op.  

No-Bake Blueberry Fruit & Nut Energy Balls aka. Blueberry Muffin LaraBalls
makes 5 snack-size balls (this recipe can easily be doubled as well)
loosely adapted from Foodbuzz

1/3 cup raw, unsalted cashews or almonds (I use a combination of the two)
1/4 cup pitted dates, roughly chopped
1/4 cup dried blueberries
1/2 teaspoon vanilla extract
1/4 teaspoon lemon extract (OR 1/2 teaspoon lemon juice + 1/2 teaspoon lemon zest)

I am a little impatient so I usually just toss all of the dried nuts and both the dates and blueberries into the food processor at the same time and pulse until combined.  Then add my vanilla extract and lemon extract (or lemon juice + zest) and pulse a few more times.  Then, roll the mixture into 5 equal size balls and wrap each, individually, in a piece of plastic wrap.

If you want your Larabar balls to look more like the bar (i.e. larger pieces of blueberries studding the balls), start by adding all of the nuts to the bowl of the food processor.  Pulse until finely chopped, then add the dates and pulse until well combined.  Finally, add in your extracts and the blueberries and pulse 3 or 4 more times, just to combine but keeping the blueberries mostly intact.  Continue rolling into balls and wrapping as above.

Mine:  Purple-ish-blue from pulverizing the heck out of the blueberries.  Theirs:  Brown with big chunks of blueberry throughout.   Taste the same to me! 

Individually-wrapped for snacking on the go.

Cinnamon-Almond Butter Dipping Sauce

I wish I had a more clever name for it, but honestly, the name doesn't matter.  What matters is that you make this the next time you have a dozen beautiful Honeycrisp apples, waiting to be eaten.  Or even one Honeycrisp apple.

I feel silly even sharing this as though it's some sort of "recipe".  But, because I care about you and because I cannot guarantee you have ever made this before, I am posting it.

Oh, and you should know, it's not JUST a dip for apples.  I mix a tablespoon or two into my oatmeal in the morning, along with some chopped fruit, some pumpkin puree or a scoop of protein powder.  I always like to include some fat (preferably plant/nut-based) in my breakfast to get my metabolism going.  I think breakfast should include protein, carbs AND fat.  Well actually, any time you eat you should try to include at least two of those three energy-sources, not just at breakfast.  It will keep you full and your body satisfied, since fat and protein help slow down the digestion of carbohydrates.  And, since it contains cinnamon, it facilitates the insulin response which can be helpful for Type-2 Diabetics to maintain normal blood sugar.

It's also wicked-good drizzled onto a Morning Glory Oat Muffin or a slice of banana bread.  Or mixed into a protein shake after a workout (1 scoop vanilla protein powder + 1 Tablespoon Cinnamon-Almond Butter Dip + ice cubes + water.  Blend.  Revitalize.)  



Cinnamon-Almond Butter Dip
recipe inspiration from Oh She Glows


1 part almond butter*
1 part almond milk
sprinkling of cinnamon, to taste (the amount depends on personal preference, I like a LOT)
dash of sweetener** (optional, to taste)

Add almond butter and almond milk to a bowl, stir together until homogenous.  You may have to "mash" the almond butter with the back of the spoon to help it blend into the almond milk.  Add cinnamon and sweetener, if using.  Add a little more almond butter or almond milk until you have reached your desired consistency, I prefer mine thin enough to drizzle over apple slices.

Store unused cinnamon almond butter dip in the refrigerator.


*I usually use creamy, all-natural almond butter from Trader Joe's.  It is the version made from roasted, unsalted almonds and without any added sugar.  Literally, the singular ingredient is "roasted, unsalted almonds."  This time around all I had was raw almond butter (from TJ's), which I don't like as much in general, but I thought it tasted great in this application.  Again, I always stay away from almond butters with salt and sugar added.  You could substitute any kind of nut butter you like.

**Sweetener is optional and I have found that agave nectar, maple syrup and honey all work really well, as they can easily be incorporated into the almond butter/almond milk mixture.  Splenda also works well.  I would not recommend using granulated sugar, as it will not dissolve, but powdered sugar would probably be fine.  You probably won't need sweetener if you use a nut butter that has sugar added.

Cinnamon-Almond Butter Dipping Sauce

I wish I had a more clever name for it, but honestly, the name doesn't matter.  What matters is that you make this the next time you have a dozen beautiful Honeycrisp apples, waiting to be eaten.  Or even one Honeycrisp apple.

I feel silly even sharing this as though it's some sort of "recipe".  But, because I care about you and because I cannot guarantee you have ever made this before, I am posting it.

Oh, and you should know, it's not JUST a dip for apples.  I mix a tablespoon or two into my oatmeal in the morning, along with some chopped fruit, some pumpkin puree or a scoop of protein powder.  I always like to include some fat (preferably plant/nut-based) in my breakfast to get my metabolism going.  I think breakfast should include protein, carbs AND fat.  Well actually, any time you eat you should try to include at least two of those three energy-sources, not just at breakfast.  It will keep you full and your body satisfied, since fat and protein help slow down the digestion of carbohydrates.  And, since it contains cinnamon, it facilitates the insulin response which can be helpful for Type-2 Diabetics to maintain normal blood sugar.

It's also wicked-good drizzled onto a Morning Glory Oat Muffin or a slice of banana bread.  Or mixed into a protein shake after a workout (1 scoop vanilla protein powder + 1 Tablespoon Cinnamon-Almond Butter Dip + ice cubes + water.  Blend.  Revitalize.)  



Cinnamon-Almond Butter Dip
recipe inspiration from Oh She Glows


1 part almond butter*
1 part almond milk
sprinkling of cinnamon, to taste (the amount depends on personal preference, I like a LOT)
dash of sweetener** (optional, to taste)

Add almond butter and almond milk to a bowl, stir together until homogenous.  You may have to "mash" the almond butter with the back of the spoon to help it blend into the almond milk.  Add cinnamon and sweetener, if using.  Add a little more almond butter or almond milk until you have reached your desired consistency, I prefer mine thin enough to drizzle over apple slices.

Store unused cinnamon almond butter dip in the refrigerator.


*I usually use creamy, all-natural almond butter from Trader Joe's.  It is the version made from roasted, unsalted almonds and without any added sugar.  Literally, the singular ingredient is "roasted, unsalted almonds."  This time around all I had was raw almond butter (from TJ's), which I don't like as much in general, but I thought it tasted great in this application.  Again, I always stay away from almond butters with salt and sugar added.  You could substitute any kind of nut butter you like.

**Sweetener is optional and I have found that agave nectar, maple syrup and honey all work really well, as they can easily be incorporated into the almond butter/almond milk mixture.  Splenda also works well.  I would not recommend using granulated sugar, as it will not dissolve, but powdered sugar would probably be fine.  You probably won't need sweetener if you use a nut butter that has sugar added.

Smoothie Love

I've been lovin' me some smoothies lately. Often after a workout, it's just the boost I need to get me to my next meal.

This particularly gorgeous-hued purple one was a berry smoothie: fresh strawberries and frozen blueberries we had in the freezer, plus some plain non-fat yogurt, unsweetened almond milk, vanilla protein powder and a few ice cubes.

Some other favorite flavor combinations:

• strawberry-banana: substitute fresh or frozen banana chunks instead of blueberries
• chocolate-peanut butter banana: add 1 tablespoon peanut butter or almond butter and use chocolate-flavored protein
• blackberry-canteloupe: chunks of fresh canteloupe and frozen unsweetened blackberries

The sky's the limit. What's your favorite way to make a smoothie?

Smoothie Love

I've been lovin' me some smoothies lately. Often after a workout, it's just the boost I need to get me to my next meal.

This particularly gorgeous-hued purple one was a berry smoothie: fresh strawberries and frozen blueberries we had in the freezer, plus some plain non-fat yogurt, unsweetened almond milk, vanilla protein powder and a few ice cubes.

Some other favorite flavor combinations:

• strawberry-banana: substitute fresh or frozen banana chunks instead of blueberries
• chocolate-peanut butter banana: add 1 tablespoon peanut butter or almond butter and use chocolate-flavored protein
• blackberry-canteloupe: chunks of fresh canteloupe and frozen unsweetened blackberries

The sky's the limit. What's your favorite way to make a smoothie?

Oil-Free Apple Pie Muffin Tops

Whew that's a mouthful! But let me tell you they are SOO good! Immensely satisfying in flavor and texture and they leave you feeling energized and healthy.

One thing I LOVE about these is the versatility! Don't have honey? Use agave nectar or maple syrup! No walnuts on hand? Substitute pecans or almonds. Not vegan?? Use an egg in place of the "flax egg". No ripe bananas in the fruit basket? Use pureed pumpkin or unsweetened apple sauce. I could keep going....but I'll spare you this time.

Just do yourself and your family a favor and make these. Today.

Oil-Free Apple Pie Muffin Tops

Recipe adapted from OhSheGlows (one of my favorite blogs!)

Apple Pie Mixture

• 2 apples, peeled (1 chopped, 1 grated) - I used one Fuji and one Golden Delicious
• 1/4 cup honey (or substitute agave nectar or maple syrup)
• 1 tbsp fresh lemon juice
• Pinch of kosher salt (optional)

Dry Ingredients:

• 1 + 1/4 cup whole grain spelt flour
• 1 cup old-fashioned oats
• 1/4 cup lightly packed brown sugar
• 1/2 cup chopped walnuts
• 1/2 tsp kosher salt
• 1/2 tsp baking powder
• 2 teaspoons ground cinnamon
• Pinch of nutmeg (1/8th tsp)

Wet Ingredients:

• 1 flax egg (1 tbsp ground flax + 3 tbsp water), mixed together
• 1 tsp pure vanilla extract
• 1/4 cup almond milk
• 1/3 cup pumpkin puree (you could substitute the same volume of mashed ripe banana)

Directions:

1. Preheat oven to 350 and line a baking sheet with parchment paper or a non-stick mat. Set aside. Mix your flax egg together (1 tbsp ground flax + 3 tbsp water) in a bowl and set aside.

2. Peel two apples. Take 1 apple and finely grate it. Now take the other peeled apple and chop it into 1 inch pieces. Add both to pot along with 1/4 cup honey (or maple syrup or agave nectar) and 1 tbsp of fresh lemon juice. Stir. Cook over medium-low heat while you prepare the rest of the ingredients, for about 5-10 minutes. Watch closely and reduce heat as necessary so you don’t burn it.

3. Mix dry ingredients in a large bowl and set aside. In another bowl, mix your wet ingredients: vanilla extract, almond milk, pumpkin puree (or banana), and gelled up flax egg. Whisk well.

4. When apple mixture has cooked and softened for about 5-10 minutes, add it to the wet ingredients and stir well. Now pour the wet mixture onto the dry mixture and stir well. It will take a bit of elbow grease to get the mixture fully mixed, but not to worry.

5. Scoop 2 tbsp or a bit more for each Muffin top, leaving about 1.5-2 inches between each. Do not press the mixture flat. Bake for 14 minutes at 350F or until slightly golden in colour, but still soft. Please note that these cookies should be soft and do not get crisp or firm. They have the texture of a muffin.

6. Cool on pan for about 5 minutes before transferring to a cooling rack. Makes about 20 Muffin Tops.

Nutrition Information: (per muffin top) Calories: 92, Fat: 2.7 g, Dietary Fiber 2.4 g, Sugar 7 g, Protein 2.3 g. Enjoy. Guilt-FREE.

Oil-Free Apple Pie Muffin Tops

Whew that's a mouthful! But let me tell you they are SOO good! Immensely satisfying in flavor and texture and they leave you feeling energized and healthy.

One thing I LOVE about these is the versatility! Don't have honey? Use agave nectar or maple syrup! No walnuts on hand? Substitute pecans or almonds. Not vegan?? Use an egg in place of the "flax egg". No ripe bananas in the fruit basket? Use pureed pumpkin or unsweetened apple sauce. I could keep going....but I'll spare you this time.

Just do yourself and your family a favor and make these. Today.

Oil-Free Apple Pie Muffin Tops

Recipe adapted from OhSheGlows (one of my favorite blogs!)

Apple Pie Mixture

• 2 apples, peeled (1 chopped, 1 grated) - I used one Fuji and one Golden Delicious
• 1/4 cup honey (or substitute agave nectar or maple syrup)
• 1 tbsp fresh lemon juice
• Pinch of kosher salt (optional)

Dry Ingredients:

• 1 + 1/4 cup whole grain spelt flour
• 1 cup old-fashioned oats
• 1/4 cup lightly packed brown sugar
• 1/2 cup chopped walnuts
• 1/2 tsp kosher salt
• 1/2 tsp baking powder
• 2 teaspoons ground cinnamon
• Pinch of nutmeg (1/8th tsp)

Wet Ingredients:

• 1 flax egg (1 tbsp ground flax + 3 tbsp water), mixed together
• 1 tsp pure vanilla extract
• 1/4 cup almond milk
• 1/3 cup pumpkin puree (you could substitute the same volume of mashed ripe banana)

Directions:

1. Preheat oven to 350 and line a baking sheet with parchment paper or a non-stick mat. Set aside. Mix your flax egg together (1 tbsp ground flax + 3 tbsp water) in a bowl and set aside.

2. Peel two apples. Take 1 apple and finely grate it. Now take the other peeled apple and chop it into 1 inch pieces. Add both to pot along with 1/4 cup honey (or maple syrup or agave nectar) and 1 tbsp of fresh lemon juice. Stir. Cook over medium-low heat while you prepare the rest of the ingredients, for about 5-10 minutes. Watch closely and reduce heat as necessary so you don’t burn it.

3. Mix dry ingredients in a large bowl and set aside. In another bowl, mix your wet ingredients: vanilla extract, almond milk, pumpkin puree (or banana), and gelled up flax egg. Whisk well.

4. When apple mixture has cooked and softened for about 5-10 minutes, add it to the wet ingredients and stir well. Now pour the wet mixture onto the dry mixture and stir well. It will take a bit of elbow grease to get the mixture fully mixed, but not to worry.

5. Scoop 2 tbsp or a bit more for each Muffin top, leaving about 1.5-2 inches between each. Do not press the mixture flat. Bake for 14 minutes at 350F or until slightly golden in colour, but still soft. Please note that these cookies should be soft and do not get crisp or firm. They have the texture of a muffin.

6. Cool on pan for about 5 minutes before transferring to a cooling rack. Makes about 20 Muffin Tops.

Nutrition Information: (per muffin top) Calories: 92, Fat: 2.7 g, Dietary Fiber 2.4 g, Sugar 7 g, Protein 2.3 g. Enjoy. Guilt-FREE.