Maple-Walnut Blueberry Overnight Oats

It’s blueberry season on the West Coast, and we can’t get enough of these little berries! Every time we open our fridge, regardless of what we were originally in there for, we usually end up with a handful of them before the door is closed. In the last week or so, the ones at the market have been coming into their prime. Plump, juicy and oh-so sweet!

A few times a week, I usually have overnight oats for breakfast in the morning. Before I go to bed, I mix up a batch and throw it into the fridge. It takes me less than 5 minutes to prepare, and it tastes so good with a cup of coffee. I the winter, I often use dried fruit to add a bit of sweetness, but come summer time, it’s fresh fruit all the way! I’ve been enjoying these Maple-Walnut Blueberry overnight oats for the past few weeks.

When I make overnight oats, I only measure out my oats and liquid. The rest, I eyeball. And the only mainstay in my oats are chia seeds. The rest of the add-ins change with my cravings. Nuts, seeds, coconut flakes – they all make it into the jar at some point. I love using Roger’s Porridge Oat blends, which often include other goodies like flax seeds, quinoa flakes and oat bran. But, there’s nothing wrong with plain old oats, too!

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A few ways I like to make these maple-walnut blueberry overnight oats:

  • The liquid: While milk or water works just fine, I often find myself using coconut water. It’s a great source of potassium and electrolytes, and we find on the heavy training days, the coconut water makes sure we don’t get leg cramps. Bonus!
  • The protein: Oats already have a nice amount of protein in them, but I’ll often add a dollop of non-fat greek yogurt. It gives another boost of protein as well as a creaminess to the oats.
  • The fats: Nuts and seeds are a great way to boost the healthy fats in this breakfast, and they also add a great crunch.

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The entire combination of these oats keeps me full for quite a few hours and, honestly, I can’t get enough of the blueberries! So if you’re looking for an easy, healthy way to start your day, give these maple-walnut blueberry overnight oats a try.

Maple-Walnut Blueberry Overnight Oats
 
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Maple-Walnut Blueberry Overnight Oats are the perfect way to start off your morning.
Ingredients
  • ½ cup large-flake oats
  • 1 tbsp chia seeds
  • 1 tbsp crushed walnut pieces
  • ¼ tsp cinnamon (optional)
  • ¼ cup blueberries (or as many as you can fit into the jar)
  • 1 tsp maple syrup (or to taste)
  • 1 tbsp greek yogurt (optional)
  • ½ cup coconut water
Instructions
  1. In a 250 mL mason jar (with a tight fitting lid), add the oats, chia seeds, walnuts and blueberries. Place the lid on the jar and shake the ingredients to combine.
  2. Pour in the coconut water, maple syrup and greek yogurt (if using). Stir to combine.
  3. Place the lid back on the jar and refrigerate overnight, or for at least 3 hours.,

Enjoy these Maple-Walnut Blueberry Overnight Oats!

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Raw Mint Chocolate Mini Pies

Happy Pi Day! Two years ago, we were travelling and made a chocolate strawberry tart in the RV. Last year, we turned to flaky puff pastry for these apple-walnut hand pies. This year, we’ve strayed from the fruit-based pies and made these decadent, but healthy, mint chocolate mini pies! In my humble opinion, the flavour combination of mint + chocolate is one of the best 🙂

While there’s a time and a place for full-sized desserts, I also appreciate the smaller ones, made for a household of two.

These mint chocolate mini pies are perfect for a few different reasons:

  • They’re easy to make and don’t require an oven, meaning they’re as good to eat during the wet rainy months as the sweltering hot ones!
  • Because they’re raw, there’s no chance of a pastry crust getting soggy as it sits. This means that these pies will keep in the fridge for longer than a day!
  • If you like to keep your sweets to a minimum during the week, you can cut each mini pie in half (or smaller) and enjoy a bite or two each evening.
  • They taste rich and decadent, yet are filled with great-for-you ingredients. With no added sugar and lots of antioxidant-rich ingredients, these pies are basically health food! 😉

ClimbEatCycleRepeat.com | No-Bake mint chocolate mini pies

The only tool needed to make these is a good food processor or high-speed blender. The crust is made out of Medjool dates, walnuts, coconut and cacao powder, processed until it forms a sticky ball. We don’t have little tart pans, so our trusty muffin tin becomes the workhorse of our small-batch dessert creations.

A little tip for you:

The crust mixture is VERY sticky. To avoid dealing with the frustration of trying to get the crust to stick to the pan, and not to your fingers, I’d suggest lining the muffin tin with plastic wrap, or parchment paper. I found that one big piece of wrap worked well – you can line 4 muffin tins quite easily, and use the hangover to press the crust mixture into the muffin tin. No messy fingers!

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The filling is made up of soaked (and drained) cashews, maple syrup, cacao powder and peppermint extract. So easy, yet so wonderfully tasty! This gets spooned into the tart bases and everything chills in the fridge until you’re ready to eat them.

I made these a few days ago, and they really do hold up well in the fridge. As they sit, they almost take on a fudgy consistency, which I totally love, yet completely melt in your mouth as you eat them.

ClimbEatCycleRepeat.com | No-Bake mint chocolate mini pies

Whether you’re a physics geek or not, I hope you’re enjoying Pi Day as much as we are!

Raw Mint Chocolate Mini Pies
 
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
These Mint Chocolate Mini Pies are raw, vegan and gluten-free, making them great for everyone to enjoy!
Ingredients
For the tart crust:
  • 100 g Medjool dates, pitted (1/2 cup, about 6 dates)
  • 25 g (1/2 cup) unsweetened shredded coconut
  • 35 g (1/3 cup) walnut pieces
  • 2 tbsp cacao powder
  • 1 tsp vanilla
  • Pinch of sea salt
For the filling:
  • ½ cup cashews, soaked in ½ cup water for at least 3 to 4 hours
  • 2 tbsp cacao powder
  • 2 tbsp maple syrup
  • ½ to 1 tsp pure peppermint extract
  • 1 tbsp water, if needed
Instructions
  1. Soak the cashews in ½ cup of water, for at least 3 to 4 hours. When ready to use, drain and rinse the cashews, discarding the soaking liquid.
  2. Make the tart crust by placing all ingredients into a food processor or high-speed blender and pulse together, until you have a thick, sticky mixture.
  3. Line a muffin tin with plastic wrap and evenly distribute the crust mixture into 4 muffin cups. Use wet hands or additional plastic wrap, to press the crust mixture into the bottom and sides of the muffin tin to create a little bowl shape.
  4. Keep the prepared muffin tin in the fridge until you make the filling.
  5. To make the mint chocolate filling, place the drained cashews, maple syrup, cacao powder and peppermint extract into a food processor or high-speed blender and puree until completely smooth. Start with ½ tsp of peppermint extract and taste. Add more if you like a stronger taste. The mixture should be thick but spreadable. Add water, a tablespoon at a time, until you reach this consistency.
  6. Spoon the mixture into the tart shells and refrigerate until ready to eat.
  7. to serve, sprinkle with a good-quality salt (like Maldon) and additional chopped walnuts.
Notes
These tarts will last in the fridge for at least a week, and longer in the freezer.

Enjoy these Mint Chocolate Mini Pies!

ClimbEatCycleRepeat.com | No-Bake mint chocolate mini pies

Cherry Chocolate Protein Bars

When I have a bit of down time in the evenings or on the weekend, I like to make batches of snacks that we can keep in the freezer for hunger-emergencies. These Cherry Chocolate Protein Bars are one of our current favourites.

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We’ve started our climbing strength-training phase again recently. This means a lot of finger-strength training on the hangboard as well as lots of general strength training at the fitness gym (core, pull-ups, squats, plyometric stuff) and general strength training in the van (lifting ceiling panels, hanging cabinets ;)).

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On the days that we hangboard train, we start at the climbing gym to warm up the fingers with 20 to 30 minutes of continuous climbing. We warm up each finger position we will be training afterwards (4-finger half-crimps down to 1-finger hangs) and use this time to work on our movement and general technique. Then, it’s a 25 minute trundle back home to finish up using our hangboard.

During our drive home, it’s often nice to have a little nibble of something to tie us over until all the training is done and we can sit down for dinner. Portable snacks like these cherry chocolate protein bars are often just what we’re looking for. They’re really tasty and give us a great boost of energy.

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There are a few great things about these cherry chocolate protein bars:

  • There is no need for an oven – just an hour or so in the fridge, to firm up.
  • They handle substitutions easily – add your favourite combination of nuts / seeds / dried fruit.
  • They freeze really well – making them a great snack to last you a few weeks.
  • There’s no added sugar, just the sweetness from the maple syrup and dates.
  • They just taste good!!

If you’re in the market for a great snack, give these bars a try. They’re vegan (if you swing that way), gluten-free (make sure to use gluten-free oats), kid-friendly (swap in almond butter, if you’re peanut-sensitive) and fitness friendly (a great source of good carbs and protein). There’s also no added sugar – just the natural sweetness from the dates and maple syrup.

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Hopefully you’ll find these bars as useful to have around the house as we do!

Cherry Chocolate Protein Bars
 
Author: 
Recipe type: Snacks
Prep time: 
Cook time: 
Total time: 
Adapted from the Power Hungry cookbook.
Ingredients
  • 150 g (1 cup) pitted Medjool dates (about 10 big dates)
  • 1 cup of warm water, to soak the dates
  • 115 g (1 cup) large-flake oats
  • 60 g (1½ cup) crispy brown rice cereal
  • 30 g (1/4 cup) walnuts, roughly chopped
  • 30 g (1/4 cup) dried unsweetened cherries
  • 15 g (2 tbsp) ground flax seeds
  • 120 g (1/2 cup) natural peanut butter
  • 105 g (1/3 cup) pure maple syrup
  • 50 g (1/4 cup) dark chocolate chips
  • 1 tsp vanilla extract
Instructions
  1. Soak the pitted Medjool dates in 1 cup of warm water, until they have softened. This could take anywhere from 10 minutes to 30 minutes, depending on how soft your dates are to start.
  2. In a large bowl, stir together the oats, brown rice cereal, walnuts, dried cherries and flax seeds.
  3. Drain the Medjool dates and use a food processor or high-speed blender to process until they are finely chopped. Add them to the oat mixture.
  4. In a small sauce pan, combine the peanut butter and maple syrup and bring to a soft boil over medium-low heat. Remove from the heat and stir in the vanilla extract.
  5. Pour the peanut butter mixture over the oat mix and stir until all ingredients are completely combined. This may take quite a few stirs. Add in the chocolate chips and stir until they are incorporated.
  6. Line a 9x9-inch pan with parchment paper and spoon the mixture into the pan. Press the oat mixture firmly into the pan and smooth the top with the back of a spatula.
  7. Refrigerate for at least 30 minutes, until the bars have set and are firm to the touch.
  8. Use the parchment paper to lift the bars out of the pan and cut into bars.
Notes
These bars freeze very well. Cut the bars first, then wrap in saran wrap before placing them into a freezer bag.

Enjoy these Cherry Chocolate Protein Bars!

ClimbEatCycleRepeat.com | Cherry Chocolate Protein Bars

 
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Easy No-Bake Chocolate Mousse

Happy Chocolate Day! Otherwise known as Valentine’s Day 🙂 This chocolate mousse recipe is for all the chocolate lovers out there. It’s Jonty’s creation (my chocolate-loving guy) and he’s made it a handful of times over the last few months. It has 4 ingredients, is super simple to make, and is actually pretty healthy for you! Are you ready?

You need egg whites, good-quality dark chocolate (at least 70% dark), plain Greek yogurt and a touch of sugar. The resulting dessert is so light and airy, and tastes so unbelievably decadent, yet there’s not a drop of cream to be found.

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The first time Jonty made it, we thought it might have been a fluke result, mainly because we were wary about using non-fat Greek yogurt (sometimes things just taste better with fat and cream). But each time he’s made it, the result has been the same – an easy, superstar chocolate mousse!

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ClimbEatCycleRepeat.com | Easy No-Bake Chocolate Mousse

Jonty has developed this chocolate mousse using basic ratios:

  • 1 part egg white
  • 1 part dark chocolate
  • 1 part Greek yogurt
  • 1/2 part sugar

So 1 egg white will give you 1 ramekin dessert. If you want turn this into a romantic dessert for two, just use 2 egg whites and scale. You want to turn this into a family dessert for four? Use 4 egg whites and scale. So easy!

This is going to a short and sweet, because the sun is shining, and we’re severely lacking in Vitamin D! So, we hope you’re having a great Chocolate Day, celebrating any way you’d like 🙂

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ClimbEatCycleRepeat.com | Easy No-Bake Chocolate Mousse

 

ClimbEatCycleRepeat.com | Easy No-Bake Chocolate Mousse

Happy Valentines Day, Galentines Day, Family Day or general Chocolate Day 🙂

Easy Chocolate Mousse
 
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
This almost-raw chocolate mousse is an easy, healthy dessert that will wow all your guests!
Ingredients
  • 2 egg whites (60g)
  • 30 g granulated sugar
  • 60 g good-quality dark chocolate (at least 70% or higher)
  • 60 g non-fat Greek yogurt
Instructions
  1. In a clean, dry bowl, whisk the egg whites until they start to form peaks. While whisking, slowly add the sugar, one spoonful at a time, until it is all incorporated. Continue to whisk the mixture until stiff peaks have formed.
  2. Meanwhile, melt your chocolate. You can either do this in the microwave on the lowest heat setting, or over a bowl of hot water. Once the chocolate is melted, stir in the Greek yogurt.
  3. Fold the egg white mixture into the chocolate mixture and fold to combine.
  4. Spoon the mousse into 2 ramekins and refrigerate at least 30 minutes, or until the mousse has set.

Enjoy this easy chocolate mousse!

ClimbEatCycleRepeat.com | Easy No-Bake Chocolate Mousse

Chewy Peanut Protein Pick-Me-Up Bars

I was having a clean-out-the-pantry moment a few weeks ago. We have a glorified closet that I like to call our pantry. It’s quite deep, and sometimes things get lost back there, not often, but it happens. In this purging moment, I found some brown rice crisp cereal, a bag of unopened flax seeds, and a jar of peanut butter. How the peanut butter escaped us, is beyond me! But out of these few ingredients, came these protein bars. Jonty and I have coined them as Chewy Peanut Protein Pick-Me-Up bars. And they are true to their name!

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Truth be told, the real reason I was “cleaning” was because I wanted to make some post-climbing and mid-training snacks, and I really didn’t want to have to leave the house for ingredients. Thank goodness for long-lost jars of nut-butter! We’ve been entering local bouldering competitions over the last few weeks and it’s great to have bite-sized snacks to munch on when we feel the need for a little boost of energy. I don’t like buying protein bars because (1) they’re often super expensive, and (2) I can usually make something equally tasty!

These bars are perfect for our needs. They don’t require baking (just a stove-top, for bringing a few ingredients to the boil) and they keep really well in the freezer. We absolutely love the flavour of them, and they pack a great energy-boosting punch!

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The perks of these Chewy Peanut Protein Pick-Me-Up bars:

  • Boost of energy: Oats make up the bulk of these bars, providing lots of fibre and slow-burning carbs for when your energy is running low.
  • Lots of seeds: Chia, pumpkin, sunflower and flax seeds pack in a great boost of protein, fibre and a whole host of vitamins and minerals.
  • No refined sugar: Only pure maple syrup and dried cranberries in these bad boys.
  • No baking required: Total bonus, when the oven is being used for other important things.
  • Easy, portable snacks: Cut them into bars or roll them into balls.

ClimbEatCycleRepeat.com | Chewy Peanut Protein Pick-Me-Up Bars

I’ve made these several times this season, and they don’t disappoint! They’re great to keep in the freezer, for those times when you need a quick afternoon snack, or fuel for a great climbing session.

Chewy Peanut Protein Pick-Me-Up Bars
 
Author: 
Recipe type: Snacks
These bars are based on the general protein bar format from the Power Hungry cookbook.,
Ingredients
  • 180 g (1½ cups) large-flake oats
  • 40 g (1 cup) crispy brown rice cereal (likethis)
  • 55 g (2/3 cup, lightly packed) unflavoured protein powder
  • 40 g (1/4 cup) chia seeds
  • 40 g (1/4 cup) pumpkin seeds
  • 40 g (1/4 cup) sunflower seeds
  • 40 g (1/4 cup) flax seeds
  • 15 g (1/4 cup) unsweetened large-flake coconut
  • 70 g (1/2 cup) dried, unsweetened cranberries
  • 155 g (1/2 cup) pure maple syrup
  • 120 g (1/2 cup) smooth, unsalted, natural peanut butter
  • 3 tbsp milk (dairy or non-dairy)
  • 1 tsp pure vanilla extract
Instructions
  1. In a large bowl, mix together the oats, cereal, protein powder, chia seeds, pumpkin seeds, sunflower seeds, flax seeds and dried cranberries.
  2. In a small sauce pan over medium heat, whisk together the maple syrup, peanut butter and milk. Whisk occasionally until the mixture just starts to boil. Remove from the heat and stir in the vanilla.
  3. Pour the peanut mixture over the oats mixture and mix very well until everything is completely combined.
  4. Transfer the mixture into a parchment-lined 9x9-inch square pan and use the back of a spatula to spread out the mixture and flatten until it is smooth on top.
  5. Refrigerate for at least 2 hours, until firm and set. Cut into squares.
Notes
These bars freeze very well and do not require any thawing before eating.

The bars are quite sticky at room temperature, so it is best to keep them in the fridge or freezer. If they will be at room temperature for a long period of time, individually wrap them in parchment or waxed paper.

Enjoy the Chewy Peanut Protein Pick-Me-Up Bars!

ClimbEatCycleRepeat.com | Chewy Peanut Protein Pick-Me-Up Bars

 

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