Tim Wahlquist is a NASM Certified Nutrition Coach and BearFIT personal trainer at the Sumers Recreation Center at Washington University in St. Louis. He is also has 16 years of professional chef experience in fine dining restaurants. The information contained in this video is meant to be informative and educational for the general population. The resources and content provided here is not a substitute for working directly with a registered, licensed dietitian nutritionist to meet your specific nutritional needs and goals. They are not intended to treat, diagnose, or provide individual medical or nutrition advice. The content is drawn from Tim’s years of experience as a personal trainer and a professional chef. This is not intended to diagnose or treat a specific medical condition. To train with Tim, contact him directly at firstname.lastname@example.org.
DARK CHOCOLATE & PEANUT BUTTER GRANOLA
2 cups gluten-free rolled oats
1/2 cup raw peanuts, chopped
1 tbsp coconut sugar
1/2 tsp sea salt
2 tbsp virgin, cold pressed coconut oil, melted
1/4 cup natural peanut butter, chunky and unsalted
2 tbsp + 1 tbsp honey, divided
1/4 cup dark chocolate chunks
1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
2. In a large bowl, stir together the oats, peanuts, coconut sugar and salt. Stir in the melted coconut oil.
3. In a small microwaveable bowl, add the peanut butter and 2 tbsp of honey. Microwave for 30 seconds, or until mixture easily stirs together. Add to granola mixture and stir
until well combined. You may need to use your hands to ensure the peanut butter/honey mixture is well incorporated.
4. Spread the mixture out on the prepared baking sheet and press down on the mixture. Drizzle the additional 1 tbsp of honey over the mixture.
5. Bake for 18-20 minutes, or until the mixture starts to brown on the edges. Do not stir while baking.
6. Remove from oven and let cool completely on the pan. The granola will get crunchy as it cools. Once cooled, stir in the chocolate chunks.
7. Store in an airtight container or resealable bag on the counter. The granola should stay fresh for about 5-7 days.
MINT COOKIE ENERGY BAR
8 tbsp semi-sweet or dark Chocolate Chips
1 cup pitted dried dates (app. 15 dates)
1 cup shelled Walnuts or Almonds
1 tsp peppermint extract
1. Put dates into a microwavable bowl, cover with water and microwave for about 90 seconds.
2. Pour off water and rinse the dates before using. No need to dry them completely — the water will help the chopped ingredients hold together.
3. Combine all ingredients in a food processor.
4. Pulse until the mixture begins to stick together in one mass. (The more you pulse, the more blended it becomes. I prefer mine a little chunky).
5. Line pan with parchment paper. Dump mixture into the pan and press down firmly until you have a solid layer of the mixture.
6. Freeze for at least 30 minutes, then slice into 6 bars or into squares