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K's ROCKIN RECIPES 

K’s MOUNTAIN ENERGY BARS

There are infinite variations to these healthy organic treats – use different types of cereal flakes, nut butters, nuts, rolled grains, seeds and dried fruit.

This makes a big batch – about 20 bars, depending on size

  • 1 cup Organic Brown Rice Syrup

  • 4-5 T Raw Coconut Butter or oil (Optional)

  • 1/2 - 3/4 Cup Nut Butter (almond, cashew or organic Peanut Butter – I use Maranantha brand, it`s the best)

  • 4 Cup Cereal Flakes ( any whole grain flake: Multigrain, millet rice, kamut, buckwheat, etc.)

  • 2-3 cups Grains– buckwheat or popped Amaranth or another gluten free version(for a less sweet version of bar...add more grains

  • 1 Cup dried fruit (raisins, chopped dates, apricots, dried cranberries, blueberries, or cherries)

  • 1-1/2 Cups Seeds and Nuts ( you can substitute part or all of this with pumpkin seeds or sesame seeds or sliced almonds)



1. Combinealldryingredientsinabigmixingbowl.

2. Gently (low temperature) heat syrup, coconut butter, and nut butter in a large-sized saucepan until melted. Stir well.

* Another option to heat would be this - Put Reis Syrup, Coconut Butter, Nut Butter (in their own jars) in very hot water (I start with boiling)- cover up and let sit for at least 45min.

3. Pour over dry ingredients and mix well.
4. Pat into a 13 x 9 inch pan + another small one.
5. Refridgerate at least 1 hour and then cut into squares or bars. 


Warning...You will not be able to keep away from these!!!


Location

What Our Clients Are Saying

"Karrie has put together another great adventure trip that I really recommend (Catalonia Express).  With the 3 distinct Components there was no time to get bored, new sights and experiences awaited around each bend in the trail, over each peak, through each valley, in each cove and down each alley.  Wow what a fun action packed Adventure!
Tripping with Karrie is an opportunity to push myself to do things, to reach higher and wider than I ever would on my own."
Maggie Williamson, Waterloo

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  • Home
    • Contact & Info >
      • Impressum >
        • Partner >
          • Hiking Yoga Catalonia
  • About Us
    • The VIDEOS
    • The PICS
    • Philosophy
    • RAVE REVIEWS
    • K's 'Out There' Blog >
      • TRANSVULCANIA Ultramarathon 2014 - Luscious La Palma
      • Transalpine Run 2012
      • UTMB Experience
      • Transalpine Run 2011
      • Summer 2012
      • Transalpine Run 2013
      • Cool Life List
  • Tours
    • Get Started >
      • Trip Details and Documents
      • Questionnaire
      • Action Steps
      • Reserve Your Spot
      • Survey
      • FAQ
      • Packing List
      • Retreat Questionnaire
      • Level of Difficulty
    • Private Tours
    • Your Guides
    • CATALONIA EXPRESS >
      • Cat Express Highlights
    • Hiking Yoga Dolomiti >
      • HIking Yoga Packing List
    • Hiking Yoga Swiss Eiger Deluxe
    • Trail Running Camp Plus >
      • Runner Questionnaire
      • Trail Running Camp
    • Tirolean Moun 10 Adventure
    • Live Adventure Parties
    • Referral Program
  • ADVENTURE COACHING
    • Life VIsion Questionnarie
    • Post Session Reflection
    • Leben Vision Fragenbogen
    • Week at a Glance Month 2
    • Week at a Glance
    • PRE COACHING KICK OFF
    • 5 min Pre Session Questionnaire
    • POST COACHING REFLECTION
  • SUPERFOOD
    • ISAGENIX The Art of Well-being >
      • Personal Health Survey >
        • K's Rockin Recipes >
          • Mountain Energy Bars
  • Fitness
    • EXUBERANCE 4 WEEK ROCKETSHIP >
      • EXUBERANCE WEEK AT A GLANCE
    • Personal Fitness
    • MAMA FIT >
      • Mama Fit Packages and Pics
      • Mama Fit Fragebogen
    • OUTDOOR BOOTCAMP >
      • Boot Camp Questionnaire
      • 3 Magic Questions
    • HOMEBASE FIT ONLINE WORKOUTS >
      • HOMEBASE FITNESS ONLINE SURVEY