Kenpo Karate Phoenix Fitness

Experience top rate Colorado martial arts instruction at my Colorado Kenpo Karate center located in beautiful Woodland Park, Colorado. Instruction is also offered in Colorado self defense, and other Colorado fitness specialties.

Thom's Energy Bars

These are packed with flavor and high energy and NO white sugars or flours. Adapt as you see fit. Read on.. 1 cup quick cooking rolled oats 1/4 cup raw unsalted sunflower seeds 2 teaspoons instant espresso powder 2 scoops VanillaProtein Powder (rice, pea, whey) 1/4 cup Natural Peanut Butter or applesauce 1/2 cup chocolate chips (gotta have it!) 1/4 cup ground flax seeds 1/2 cup toasted wheat germ 1/4 cup Gluten Free Baking Mix 1/2 cup dried apricots 1/2 cup raw almonds 1/2 cup dried cherries 1/2 cup pitted dates 1/2 cup powdered milk 1/2 teaspoon cinnamon 1/3 cup agave nectar 1/2 cup egg whites With all the sundried fruits out there, you can use whatever combination you may want to.. I also added some natural flaked coconut to this recipe. Preheat oven to 350 degrees. Spray a 9x13 pan with cooking spray. Place all the ingredients except the agave and the egg whites in a food processor and pulse till mix is a coarse chop--still want to maintain some texture to it. Add the syrup and eggs and pulse till mix is well combined. Doesn't look the moist appealing but, OH BOYY! Transfer this to the baking pan, and spread evenly. Bake till done, about 20 minutes, but as in ALL BAKING, there are no set times, so check in out on it about halfway thru--maybe even give it a rotation. When done, cool thoroughly (try not to sneak a bite) and then cut into desired sizes. Can be stored either in or out of refrigerator in a covered container. Bon appetit!!

Quinoa Rice Pudding

What is Quinoa (keen-wha)??? It is a healthy whole grain that can be enjoyed any time. It is packed with protein and all the required amino acids. It has a rich nutty flavor and it cooks up like rice. This will be the first of many recipes using quinoa, as it is a staple in my daily eating regimen 3/4 cup quinoa 2-1/2 c organic/regular/coconut milk 1 cup heavy cream 3/4 c cane or coconut sugar 3 tablespoons vanilla 1. Whisk the milk, heavy cream,quinoa and sugar together in a pot and bring to a simmer. Add quinoa and reduce the heat, cooking 45 minutes to 1 hour. Stir every 5 minutes or so to keep light and fluffy. 2. Serve it up well chilled, perhaps with a dollop of whipped cream or even better, honey flavored Greek Yogurt (what's this?) Bon Appetit

Best Ever Banana Bread Recipe

Prep: 15 min. Bake: 70 min. Yield: 16 Servings

1-3/4 cups all-purpose flour

1-1/2 cups sugar

1 teaspoon baking soda

1/2 teaspoon salt

2 eggs

2 medium ripe bananas, mashed (1 cup)

1/2 cup vegetable oil

1/4 cup plus 1 tablespoon buttermilk

1 teaspoon vanilla extract

1 cup chopped walnuts
Pour into a greased 9-in. x 5-in. loaf pan. Bake at 325° for 1 hour 20 minutes or until a toothpick comes out clean. Cool on wire rack.
Yield: 1 loaf.
Pour into a greased 9-in. x 5-in. loaf pan. Bake at 325° for 1 hour 20 minutes or until a toothpick comes out clean. Cool on wire rack. Yield: 1 loaf.
1 serving (1 slice) equals 255 calories, 12 g fat (1 g saturated fat), 27 mg cholesterol, 166 mg sodium, 34 g carbohydrate, 1

Directions

In a large bowl, stir together flour, sugar, baking soda and salt. In another bowl, combine the eggs, bananas, oil, buttermilk and vanilla; add to flour mixture, stirring just until combined. Fold in nuts.
Nutritional Facts


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