1/2 cup honey
1/2 almond butter (or you can use all natural peanut butter or any type of nut butter)
1 cup semi-sweet or dark chocolate chips (can use 1/2cup carob chips w/ 1/2cup of chocolate chips as well)
1 tsp vanilla
1 1/2 cups rolled oats/or quick oats/or steel cut oats
1 cup chopped nuts (any kind...I've used peanuts, almonds, cashews, walnuts...you name it!)

Melt honey and nut butter in saucepan on low. Stir in chocolate chips and vanilla. Mix well. Remove from heat. Stir in rolled oats and chopped nuts. Pour into greased pan (the larger the pan, the more thin the eatmore bar will be). Cool in fridge and cut into squares.

I tend to store these in the fridge as they get soft pretty fast (depends on what texture you like). These also freeze really well! So I'll take them out of the freezer before a ride then they're soft when I eat them on the bike ;-)

Gluten Free & Diabetic Friendly
Ingredients

·         2 eggs
·         1 teaspoon vanilla extract
·         2 cups applesauce, unsweetened
·         1 banana, mashed
·         6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey
·         5 cups, Old Fashioned rolled oats 
·         ¼ cup flaxseed meal*
·         1 tablespoon ground cinnamon
·         3 teaspoon baking powder
·         1 teaspoon salt
·         2¾ cups milk
·         Optional toppings: raisins, walnuts, chocolate chips

The warm afternoons are disappearing, and I lament the end of summer ice cream and a beer on the patio. Aw, just one more before it's winter. There is a chill in the air, and I dash into the coffee shop and warm up with a grande latte...oh, and bran muffin...I only meant to eat half. I am off to the lunch room, and my salad looks cold and unsatisfying. With nose to the grindstone this fall, I feel I deserve a hot bowl of chilli and a warm scone with butter. I would drink that water, but it'll make me cold. Ah, another coffee won't hurt...it might even wake me up! I undo my belt buckle one notch. Strange. I'm still exercising and eating well....well mostly. Ok, so the pool is closed, and spin classes start next week, and our weekends have a little busy with visitors. I am witnessing the Perfect Storm for fall weight gain. Time to turn it around, and make fall work for me. Here are a few tips!

The Breakfast Ritual
Get your day started with veggies and protein. It takes exactly 10 minutes to whip up this stir fry for brekkie. Throw on eggs for more protein if you like that. If you make a double batch, lunch is already made! For fast food style curry, simply put a can of coconut milk in a jug, add 2 tablespoons of Thai Red Curry paste and a splash of fish sauce and soy sauce. When you have served out your breakfast veggies, pour this on the top and let it heat through, and lunch is all made!

Here is a great way to think about making nutritious  shakes from Precision Nutrition.

Ok, so let’s assume you’ve got your blender out and it’s powerful enough to do the job.  Now you can follow the step by step guide below for creating nutritious and tasty Super Shakes.

Keep in mind, not all of the steps below are mandatory.  If you don’t want any fruit, leave it out.  If you are using almond milk and don’t want to add extra nuts, leave them out.  (Of course, if you’re looking to control your calories, carbs, or fats, use smaller portion sizes or cut out certain ingredients.) You get the idea.