Posts Tagged ‘healthy diet’


September 11, 2013

I´m switching to English in this post, first of all because I´m using a foreign keybord now, and secondly because I like the following recipes so much that I think they should become internationally famous 😉 They both feature in a chapter on nutrition in the 2nd volume of “100 porad GOR” (100 mountain tips), an impressive work of more that 1000 pages, that is a fascinating read even for those who, like me, hate climbing anything that is not a boulder. The nutrition chapters are all by Michalina and Marcin Boncza-Tomaszewski from

Power bars are healthy snacks for people who still feel hungry after the proverbial cellery sticks and a few almonds. The are extremely easy to make but first you need to get some special ingredients:
– protein powder (I buy it at my local bodybuilder shop and use vanilla flavour, but you could go for chocolate or coffee)
– ground seeds, nuts or/and berries (I use a ready-made mix of ground sunflower seeds, pumpkin seeds, linseeds and goji berries and stuff, but you can stuck to linseeds alone or grind whatever you like yourself)

– 2 measuring spoons of protein powder (all kinds of protein powders come with a special spoon)
– roughly the same amount of ground seeds
– roughly the same amount of seeds, chopped-up nuts etc (I use sunflower seeds)
– 4 tbspns of organic peanut butter (the one that doesn´t contain sugar or salt)
– a bit of water (3 tbspns, more or less)

optional: honey to taste, cinammon, grated coconut

Mix all dry ingredients, then add the rest. Mix well until it´s sticky enough to be formed into bars. Keep in the fridge.

– 1/2 cup ground seeds
– 1/2 cup of seeds, chopped-up nuts etc (I use sunflower seeds)
– 5 tbspns low-fat cream cheese
– 5 measuring spoons of protein powder
– 1/4 cup water
– 1/2 tbspn olive oil

Mix cheese with oil. In a separate bowl mix all dry ingredients. Add them to the cheese, add water, mix well. Move to an oiled mould and cool. Divide into 5 bars, wrap them up and keep in the freezer.