Cranberry Orange Seed Bars

Nuts and seeds are an often-overlooked category of food that contain many essential nutrients and minerals; chia seeds have recently become incredibly popular for their many health benefits, but they’re not the only seed you should be adding to your diet. Not only are all of these seeds incredibly healthy, they also have a few specific benefits for athletes!

Chia Seeds

  • Water-soluble fibre, which slows digestion and regulates blood sugar.
  • Omega-3 fatty acids support the nervous system and healthy brain function.
  • Phosphorous, which is used to synthesize proteins, carbs and fats for tissue growth and repair.
  • Manganese to regulate metabolism and assist with the formation of connective tissue and healthy bones.
  • Tryptophan improves both sleep and mood and regulates appetite.
  • A source of protein.

Specific benefits for athletes:

  • Minerals help repair tissues damaged through exercise and improve sleep, both of which speed recovery.
  • Chia seeds absorb large amounts of water, making them a great option for boosting hydration. One study compared carbo-loading using a drink with 100% of calories from Gatorade to one with 50% of the calories provided by Gatorade and 50% by chia seeds; the chia mixture provided the same results but with a better nutritional profile (more Omega-3s) and less sugar.
  • Chia seeds have traditionally been used by endurance athletes such as the Tarahumara, and were mentioned in Chris McDougall’s book Born to Run.

Pumpkin Seeds (also called Pepitas)

  • Alkaline-forming, which counteracts bone loss as a result of low body pH and can improve energy levels and immunity.
  • Complete protein, containing all the essential amino acids.
  • Magnesium helps with body temperature regulation, transmission of nerve impulses and the absorption of calcium, and improves muscle function.
  • Zinc strengthens the immune system and is needed for growth and cell division.

Specific benefits for athletes:

  • Intense workouts temporarily suppress the immune system, so getting enough zinc can help protect you from that nasty flu everyone else is getting.
  • Studies show that insufficient magnesium can result in muscle weakness, particularly during hard training weeks.

Sunflower Seeds

  • Selenium is an antioxidant and plays a key role in metabolism.
  • Vitamin E lowers cholesterol, improves immunity and protects cells from damage by eliminating free radicals in the body.

Specific benefits for athletes:

  • Selenium helps protect muscles from damage, allowing your body to recover faster from a hard workout.
  • Vitamin E supplements have been shown to counteract the increase in lipid oxidation associated with extreme exercise, reducing muscle damage and speeding recovery.

Sesame Seeds

  • Calcium supports healthy bones and teeth.
  • Iron and copper are used in the production of red blood cells, and copper helps with thyroid function and the formation of connective tissue.
  • Good source of magnesium (see above).
  • Variety of minerals such as phosphorous, zinc and vitamin B1.

Specific benefits for athletes:

  • Sesame seeds are particularly beneficial for runners because the mechanical forces associated with running destroy hemoglobin at a faster rate and therefore increase production of red blood cells. Women are especially prone to developing runners’ anemia, and often require iron supplementation.
  • Magnesium is important during hard training weeks (see above).

Cranberry Orange Seed Bars (inspired by Endurance Crackers from Oh She Glows) are a tasty, vegan, nut-free and gluten-free way to enjoy a variety of seeds.

Cranberry orange seed bars

Cranberry Orange Seed Bars
Makes: 36 mini bars

1/2 c. chia seeds
1/2 c. pumpkin seeds
1/2 c. sunflower seeds
1/2 c. sesame seeds
1/4 c. dried cranberries
1/4 tsp cinnamon
1 c. warm water
2 Tbsp honey or brown sugar
1/4 tsp vanilla extract
Zest from 1 orange
3 Tbsp white rice flour

Instructions:

  1. Preheat oven to 325F. In a medium bowl, mix seeds, dried cranberries and cinnamon.
  2. Combine warm water and honey/sugar and stir until dissolved. Add vanilla and orange zest and stir to combine.
  3. Add water mixture to seeds and stir until chia seeds begin to gel and the mixture thickens. Let sit 2-3 minutes, then add flour and stir well to combine.
  4. Pour onto parchment paper and spread with the back of a spoon until the layer is 1/4 to 1/2 inch thick.
  5. Bake at 325F for 30 minutes, then cut into bars. I like to cut bite-sized diamond shapes, but feel free to adjust the size and shape of your bars. Flip and bake another 30 minutes until edges are golden brown and crispy.

Options and Substitutions:

  • I used white rice flour, but feel free to try different wheat, oat or gluten free flours. Some may work better than others and the only one I’ve tested is white rice flour so do so at your own risk!
  • I prefer to sweeten with honey, however I am aware that many people do not consider honey to be a vegan product; you may wish to substitute an equal amount of packed brown sugar to make the recipe unequivocally vegan.
  • For an extra sweet treat, drizzle melted dark chocolate over the bars after they come out of the oven; they won’t be quite as healthy, but come on, it’s dark chocolate! I don’t need to explain this to you.
  • I like small diamond shaped bars, but really you can cut them into any shape or size you like – even animals if you have cookie cutters!

I like diamond shaped bars, but you can cut any shape you like.

These bars are a nutritional powerhouse with 56 calories per serving, 5.7g carbohydrates, 2.2g fibre and 2.9g protein. Now go take on the world!

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