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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!!!


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I can't recommend Karrie high enough. I hired Karrie to plan the trip of lifetime for me and she delivered in spades! As someone who had very little experience with going on an adventure trip, she took care of every little detail for me. She was in constant communication prior to the trip, making sure I was doing what I needed to do to have the best possible experience. Once we finally met up for the trip, she had everything prepared and was even able to "roll with the punches" when we had to make changes in real time. Her positivity, enthusiasm, local knowledge, personal contacts, organization, flexibility and professionalism amazed me. Karrie is a true professional that adds a personal touch.
Tim Bender, Waterloo CAN 

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  • Home
  • Information
    • Questionnaires
    • Trip Details and Documents
    • Get Started >
      • Level of Difficulty
      • FAQ
      • Action Steps
      • Reserve Your Spot
      • MOUNTAIN PREP TRAINING
      • Packing List
      • Packing List Hike + Yoga
  • About Us
    • The VIDEOS
    • The PICS
    • RAVE REVIEWS
    • Philosophy
    • Contact & Info
  • ADVENTURE COACHING
  • Tours
    • Hiking Tours >
      • Catalonia Express >
        • Cat Express Highlights
      • Tirolean Moun 10 Adventure
      • Swiss Eiger Deluxe
    • Hike + Yoga >
      • Hike + Yoga Catalonia
      • Hike + Yoga Swiss Eiger
      • Hike + Yoga Dolomiti
      • TRAIL RUNNING CAMPS >
        • Trail Running Camp Swiss Eiger
        • Trail Running Camp Tirol
    • Private Tours
    • Your Guides
    • Referral Program
  • Fitness
    • Personal Training
    • OUTDOOR BOOTCAMP
    • MAMA FIT >
      • Mama Fit Packages and Pics
    • SUPERFOOD >
      • Mind Body Reset
      • ISAGENIX The Art of Well-being
      • K's Rockin Recipes
      • Mountain Energy Bars
    • EXUBERANCE 4 WEEK ROCKETSHIP
    • HOMEBASE FIT ONLINE WORKOUTS
  • Blog
    • Transalpine Run 2013
    • TRANSVULCANIA Ultramarathon 2014 - Luscious La Palma
    • Summer 2012
    • Transalpine Run 2012
    • UTMB Experience
    • Transalpine Run 2011
    • Cool Life List