New Members

Rosemary Invik

Birthdays!

Linda Walsh

Mike Walsh

Lori Morgan

Keith Yeung

Laura Leno

Kathy Davidson

William George

Rob HAre

Greg Leiman

Rosemary Henry

Stephen Baker

Pat Maguire

 

Race Radar

JULY 15th  PEACH CLASSIC TRIATHLON(includes Aquabike and Duathlon)

JULY 29th  WHISTLER IRONMAN/ 70.3 ELK LAKE TRIATHLON(includes Aquabike and Duathlon) 

AUGUST 5th ELK LAKE TRIATHLON(includes Aquabike and Duathlon)

AUGUST 10th TWC GOLF/BARBECUE PARTY!!

AUGUST 17th PENTICTON SUPER LEAGUE TRIATHLON

AUGUST 18th KELOWNA APPLE TRIATHLON

 

 

 

 

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.