Beach Body Week: Recipes From Trainer Crystal Smith
Crystal Smith (Davey) is a personal trainer who teaches a killer small group fitness class. I know, because I’ve taken it. Every week she brings an innovative mix of cardio, strength training, and endurance moves that are challenging and rewarding. I usually leave with my tale tucked between my legs, but I always come back for more.
She brings enthusiasm and motivation to each and every workout, and has built a real sense of community within her clientele.
One thing I have really enjoyed is regualar emails to the group from Crystal that share recipes, daily challenges and exercise tips. Today I’ve asked Crystal to share a few of her tried and true recipes with us. You’ll notice there’s nothing wacky or stringent about these three recipes; they are just sensible modifications made to some old favorites.
Makes: 24 bars
Prep time: 10 minutes
Cook time: 35minutes
1 cup quick cooking rolled oats
1/2 cup whole wheat flour
2 tablespoons ground flaxseeds
1/2 cup grape nuts cereal
1/2 tsp ground ginger
1 beaten egg
1/3 cup unsweetened applesauce
1/4 cup packed brown sugar
2 tablespoons canola oil
16 ounce package of dried fruit. I just used a handful of cranberries.
2 tablespoons sunflower seeds
1/2 cup walnuts
1/4 cup dark chocolate chips
Preheat oven to 325. Line 8-by-8-inch pan with foil and coat with cooking spray.
In large bowl, combine oats, flour, flaxseed, grape-nuts, and ginger.
Add egg, applesauce, honey, brown sugar and oil; mix well.
Stir in dried fruit, walnuts, sunflower seeds, and chocolate chips.
Spread mixture evenly in pan. Cook for 30-35 minutes.
Nutrition per bar:
3 g. protein
28 g. carbs
5 g fat
2 g fiber
1 1/2 cup whole wheat flour
1 1/4 teaspoons baking powder
1/2 tsp. baking soda
1/2 tsp ground cinnamon
2 slightly beaten egg whites
1 cup mashed banana
3/4 cup sugar ( I use splenda- baking sugar).
1/4 cup canola oil. ( Or applesauce).
Mix flour, baking powder, baking soda, cinnamon, and salt.
In large bowl, mix together egg whites, banana, sugar, and oil. Stir in the dry mixture. Then I usually add 1 cup of walnuts or nuts of choice.
Spray loaf pan with nonstick spray. Bake at 350 for 45-50 minutes or until toothpick in the middle comes out clean.
This makes 1 loaf. (16 servings).