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Wayne Ford

Helena Lin 

 

Birthdays!

STEPHAN BAKER

BARB RINGSTAD

RON YOUNGASH

ANNETTA PROBST

JOHN MILNES

WAYNE BRUNSDON

KEVIN BRITT

MAUREEN QUESTED

MARIE KAPLAN

PAM MILNES

BILL WALKER

Race Radar

NOVEMBER 19TH   BEAR MTN. 10K

NOVEMBER 25TH  GUNNER SHAW 10K XC

DECEMBER 9TH STEWART MTN. 5/10 MI XC

DECEMBER 31ST  RUN THRU TIME 5K

JANUARY 7TH  PIONEER 8K

 

 

 

 

 

Clinics and Camps

 

 TRI-BC COACHING CLINIC @ COMMONWEALTH PLACE  DEC. 9 & 10

 

 

 

 

 

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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.