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Diet after diet tries to tell you eliminating something is going to solve a weight problem and usually the diet asks you to remove one of our essential nutrients. There are about 45 essential nutrients our body needs to complete its processes. To name a few, there are fats, carbohydrates, sugars, minerals, and vitamins. It is pertinent that we allow our body all the nutrients it needs and requires in the most balanced way possible.

For many of these diet fads carbohydrates are the enemy when really they are exactly the opposite. Carbohydrates can be broken down into two categories, simple carbohydrates and complex carbohydrates. Simple carbohydrates are the sugars and complex carbohydrates are the starches and fibers. This is where I see the big issue in cutting out carbohydrates: cutting out fiber.

What makes fiber so different from the other carbohydrates? The enzymes in the body cannot break down the connecting sugars; therefore the fiber passes through the body. Water soluble fibers break up in water and form a gel making them easily digested. These soluble fibers are found in oats, barley, legumes, and citrus fruits. Insoluble fibers do not dissolve in water and are found in whole grains and vegetables. Both of these dietary fibers are shown to reduce heart disease, diabetes, diverticular cancer, and colon cancer to name a few. 

Now comes the challenge for some: finding ways to eat adequate dietary fiber that actually tastes good. My BeePower Bars are one my favorite breakfast items packed with all the nutrients needed to wake up our brains and our digestion. When I'm craving my bars I will make a batch at the beginning of the week as a part of my breakfast, lunch, or workout recovery snack. This is a great recipe to start from but it leaves a ton of room for creativity. If you hate raisins then add whatever dried fruit you love. If you are allergic to wheat there are great substitutes for the few wheat ingredients. And on top of the convenience and creativity of this recipe, they actually do taste delicious! Foodie vs. Nutrition, I say it's a tie!

BeePower Bars

Ingredients 

1 cup prunes, chopped

1/3 cup golden raisins, chopped

1/3 cup sour cherries, chopped

1/3 cup dried blueberries

1 ½ cup whole oat flour

½ cup finally ground pecans

½ cup chopped pecans

½ cup finally ground almonds

½ cup chopped almonds

2 tbsp oat bran

3 tbsp ground flaxseed

1/3 cup flaxseed

2 tbsp Cream of Wheat or Cream of Rice

½ tsp salt

½ tsp ground cinnamon

3 tbsp honey

¼ cup unsweetened applesauce

1 tbsp water

Cooking Instructions

1. Pre-heat oven to 350°F
2. Measure out and chop all dried fruits, add to bowl
3. Grind pecans and almonds in food processor or nut flours can be purchase (Bob's Redmill or Coop bulk section)
4. Mix all ingredients in bowl until completely combined
5. Spray pan with vegetable spray or line with parchment paper
6. Empty mix into 9x9 baking pan and press down evenly with hands
7. Bake in oven for 35 minutes
8. Let cool in baking pan
9. Turn pan over onto a cutting board to remove from pan
10. Each recipe should yield approximately 15 bars. 

Like I said, substitute anything, be creative and remember to have passion for your food with compassion for your body.