New Members

Wayne Ford

Helena Lin 

 

Birthdays!

JEFF VAN DEN DRIESSEN

NORM RINGSTAD

KATIE BATEMAN

GRAHAM FISHER

EVAN FAGAN

JOHN QUESTED

KEN DENMAN

JEANETTE KLEIN

AVILA RHODES

FRANCE HARLIE

 

 

Race Radar

FEBRUARY 18TH - HATLEY CASTLE(ROYAL ROADS)

MARCH 4TH - PORT 15K ALBERNI

MARCH 18TH - COMOX VALEY HALF MARATHON

MARCH 25TH - SOOKE 10K

APRIL 8TH  - SYNERGY BAZAN BAY 5K (SIDNEY)

MAY 6TH - TRISTARS SPRINT TRI (COMMONWEALTH POOL)

MAY 20TH - WESTWOOD SPRINT/STANDARD TRI (NANAIMO)

JUNE 3RD- IRONMAN 70.3 (BEAVER/ELK LAKE)

JUNE 10TH- WASA LAKE SPRINT/STANDARD TRI (CRANBROOK)

JUNE 24TH- TRI OF COMPASSION SPRINT (ESQUIMALT)

JULY 8TH- LANGFORD TRI (DU/SPRINT/STANDARD)

 

 

 

 

Clinics and Camps

 

 

 

 

 

 

 

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Saturday
Jan142017

Energy Bars Gluten Free

Energy Bars

Gluten-free, oil free, soy-free, refined sugar –free

1/2C pecans finely chopped

1 1/2C gluten-free rolled oats

1 1/4C rice krispees

1/4C pumpkin seeds

1/4C dried cranberries

1 teaspoon ground cinnamon

¼ teaspoon kosher salt

1/2C brown rice syrup

1/4C roasted almond butter or peanut butter

1 teaspoon vanilla

Preheat oven to 300 degrees

Line a 9” square pan with parchment paper

Spread pecans in an even layer on a rimmed baking sheet and toast them in oven for 10-12 minutes, until lightly golden. Set side to cool.

In large bowl, combine the oats, rice krispees, pumpkin seeds, cranberries and salt. Stir in cooled toasted pecans.

In small saucepan, stir together the brown ride syrup and almond or peanut butter until well combined. Cook over medium heat until mixture is softened and bubbles slightly. Remove from het and add vanilla.

Pour almond or peanut butter mixture over the oat mixture; stir well until all oats and cereal are coated in wet mixture. Will be very thick to stir.

Spread mixture on pan, spreading evenly. Lightly wet your hands and press down. Use a pastry roller to compact mixture, makes it firm. 

Place pan in freezer uncovered for 10 minutes or until firm.

 

Slice with knife or pizza roller makes 12 bars. Will keep for 2 weeks.