Homemade protein bars

Happy anniversary babe!


Nick and I celebrated our 1 year over the weekend!


Then it was back to blood, sweat, and tears

 I wasn’t able to make it to crossfit last night so in between clients today I was able to fit in Tuesdays WOD and a little skill

 AMRAP 10:00
15 Power Cleans 95/65
30 Double Unders

For total load:
Power Clean 9-7-5 (Touch & Go)
(rest 2:00 between lifts)

AMRAP I completed my cleans at #55 Total rounds 2+16 and I switched out the strength component for 20 minutes of skill work on muscle cleans.

 Today was my first attempt at Home Made Protein Bars from a recipe I found on www.thepaleomom.comHey they came out pretty good!

1 Tbsp ground flax seeds (ground)
1 1/2 Tbsp water
1 1/2 cups slivered almonds
2 cups shredded unsweetened coconut
1/3 cup raw sunflower seeds
1/3 cup raw pepitas
1 Tbsp sesame seeds
2 tsp cinnamon
3/4 tsp baking soda
1/4 tsp sea salt
1/2 cup plain protein powder ( I used whey)
1/3 cup coconut oil
1/4 cup unsweetened natural almond butter
1/4 cup honey
1 egg
1 Tbsp pure vanilla extract

You can also add 3/4 cup dark chocolate chips or dried fruit


  1. Preheat oven to 325
  2. Prepare baking dish by lightly coating it with coconut oil.
  3. Combine flax meal and water in a small bowl and set aside.
  4. Mix flax mixture, coconut oil, almond butter, honey, egg, and vanilla in a large bowl.
  5. In another large bowl, combine almonds, coconut, sunflower seeds, pepitas, sesame seeds, cinnamon, baking soda, sea salt, and protein powder.
  6. Transfer dry mixture into the large bowl with the wet ingredients. Stir thoroughly with a spoon. The mixture will be somewhat dry. Take your time with it to make sure everything is well mixed.
  7. Fold chocolate chips or dried fruit in to batter.
  8. Press mixture firmly into the baking dish. (Mixture will be sticky.)
  9. Bake for 20-25 minutes or until the top is lightly browned. Remove from oven and press top down with a spatula or your hands to remove any puffiness.
  10. Cool on the stovetop, then transfer the dish to the refrigerator to cool completely.

Make sure you let the bars cool before cutting into them


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