Shoulders, neck and fibro; plus mock "orange slice" gummies

 

Mock "orange slice" gummies

You may have throbbing, aching pain in your shoulders and neck just like me if you have fibromyalgia. It’s one of the areas of the body affected by fibro. Body temperature scans of fibromyalgia patients reveal intense heat in the back, neck, shoulders and hips which is where the pain is most frequently felt.

Most days you can find me starting the day with a heat wrap around my neck and shoulders. Next are ice packs and maybe some Bio Freeze gel to reduce the pain.

Some of my other rituals include Tai Chi-like exercises to strengthen and stretch the entire body. The body is all interconnected so it’s hard to just stretch one part to get relief.

Here’s a simple routine you can do to help rebalance the body and reduce your pain.

http://player.vimeo.com/video/110837097

 

I've never looked forward to doing computer work because it increases my neck and shoulder pain. Recently, I decided to do some things that may help reduce the strain on this vulnerable area while on the computer.

First, I worked on my sitting posture. I used to think I was sitting straight but I wasn't. Now, I imagine a plumb-line is attached to the nape of my neck and that line is constantly being pulled toward the ceiling. I have to think about it a lot and constantly readjust my posture but it's making a difference.

In addition, I purchased one of these:

http://www.amazon.com/Support-Cushion-Contoured-Corrects-Extension/dp/B012TSHM38/ref=sr_1_4?ie=UTF8&qid=1452991662&sr=8-4&keywords=posture+pillows

It’s a posture pillow.

I’ve also been modifying my work station to change the tilt and angle of my computer screen and height of my office chair. All of these things have helped me stay at the computer a little longer without increasing my pain.

Something else I do is stand up often and do this simple stretch. I found a link on youtube that shows what I do.

https://www.youtube.com/watch?v=4wYLZdgvUfY

My best find to help my shoulders and upper body pain was one of these:

http://www.amazon.com/AlignMed-Posture-Shirt-2-0-Zipper/dp/B015P53GIM/ref=sr_1_1?ie=UTF8&qid=1452992089&sr=8-1&keywords=alignmed+posture+shirt

I have less shoulder and neck pain because of all these things. I admit have to do a lot of stuff but it’s better than suffering. What kinds of things do you do to help with shoulder and neck pain?

Mock orange slices

Real orange candy pectin slices

Recently, I saw my husband snacking on some orange candy pectin slices. It really made me nostalgic as orange candy pectin slices used to be one of my favorites. I decided to challenge myself to make a mock version that would suit my mostly paleo diet. Turns out my version would even work for the more restricted Paleo Autoimmune Diet (AIP).

Puree the carrots with water they were steamed in

 Here's what you need for the gummies:

3 carrots, peeled and cut into coins
1/4 cup water
3 T. grassfed gelatin
sweetener of choice
2 T. coconut oil

Here's what you need for the glaze:
1/4 cup pineapple juice mixed with 1 T. gelatin
optional: coconut shreds

Pureed carrots with gelatin

Here's what you do:

Boil the carrots in 1/4 cup water in a small saucepan. Cool slightly before pouring the carrots and warm liquid into your blender. Puree the carrots and water until smooth.

Pour the carrot puree back into the saucepan. Add the coconut oil, sweetener of choice and 3 T. gelatin. Heat and stir the mixture for about 5 minutes.

Carrot puree in cupcake pan

Pour the carrot puree mixture into the cells of a cupcake pan.(Makes about 9-10) Place the pan in the fridge to firm up the mixture.

The magic ingredient for making these carrot gummies taste like orange candy slices is pineapple juice glaze. Prepare 1/4 cup of pineapple juice in your juicer.  Place the juice in a small saucepan. Sprinkle on top the gelatin. Stir to dissolve. Then, slowly heat the mixture just until warm.

Pour this glaze evenly over the set carrot gummies. Allow it to mostly soak in for at least four hours or overnight. When you are ready to serve these yummy bites, pour off any pineapple glaze that didn't absorb and simply drink it. Sprinkle on coconut shreds as pictured below, if desired. 

 Here's what you need for the gummies:

3 carrots, peeled and cut into coins
1/4 cup water
3 T. grassfed gelatin
sweetener of choice
2 T. coconut oil

Here's what you need for the glaze:
1/4 cup pineapple juice mixed with 1 T. gelatin
optional: coconut shreds

Pureed carrots with gelatin

Here's what you do:

Boil the carrots in 1/4 cup water in a small saucepan. Cool slightly before pouring the carrots and warm liquid into your blender. Puree the carrots and water until smooth.

Pour the carrot puree back into the saucepan. Add the coconut oil, sweetener of choice and 3 T. gelatin. Heat and stir the mixture for about 5 minutes.

Carrot puree in cupcake pan

Pour the carrot puree mixture into the cells of a cupcake pan.(Makes about 9-10) Place the pan in the fridge to firm up the mixture.

The magic ingredient for making these carrot gummies taste like orange candy slices is pineapple juice glaze. Prepare 1/4 cup of pineapple juice in your juicer.  Place the juice in a small saucepan. Sprinkle on top the gelatin. Stir to dissolve. Then, slowly heat the mixture just until warm.

Pour this glaze evenly over the set carrot gummies. Allow it to mostly soak in for at least four hours or overnight. When you are ready to serve these yummy bites, pour off any pineapple glaze that didn't absorb and simply drink it. Sprinkle on coconut shreds as pictured below, if desired. 

Article submitted to: http://www.fibrobloggerdirectory.com/

http://www.phoenixhelix.com/2016/01/13/paleo-aip-recipe-roundtable-104/#more-22169

Cricket flour provides alternative for low FP diets; mocha chocolate cricket bar recipe

My friend Al samples a Chapul Aztec Cricket Bar.

I’m always on the look out for new foods to try that will fit my low-starch, low-carbohydrate lifestyle. Fibro sufferers most often have irritable bowel syndrome (IBS) and small intestine bacterial overgrowth (SIBO) which makes them unable to digest many carbohydrates.

I’ve seen all kinds of new flours lately for those of us on healing diets, such as the low fermentation diet, paleo diet or paleo autoimmune protocol (AIP).  All of these flours (sigh) are too high in starch and carbohydrates for those of us with digestive systems lacking the enzymes to digest them. I never thought I’d be trying cricket flour, made from 100 percent ground, food-grade crickets. This high-protein flour with no carbohydrates is a good option as long as you are not bothered by the insect “ick” factor.

Chapul Cricket Bars

I have to admit I was first introduced to cricket flour in the form of Chapul Cricket Bars.http://chapul.com/ These gourmet, delicious bars had me wanting more ways to eat crickets.

I decided to try the Chapul bars after seeing them featured on the ABC television show, Shark Tank. They are similar to Larabars in taste and texture. I ordered a sampler pack of three bars, including Chaco (peanut butter and chocolate), Aztec (dates and chocolate) and Thai (coconut, ginger and lime). These bars all contain cricket flour and sell for $2.99 to $3.25 each. The cricket bars are pricey but worth giving them a try as Chapul donates 10 percent of their profits to fund water conservation projects.

I was sold on the Chapul Aztec bar. The others contained ingredients I need to avoid. Other friends and family members were guinea pigs for the Chaco and Thai bars and found them delicious too.

100 percent pure cricket flour

The Aztec bar is a delectable combination of dark chocolate, dates, coffee and cayenne powder.  It was dense, not overly sweet and definitely gourmet. The heat from the cayenne lingers just a bit.

I am a little sensitive to dates and definitely need to watch my carb intake. The bar has 150 calories, 36 grams of carbohydrates (7 grams of fiber), 5 grams of protein and 17 percent DVA of iron. The bar caused me no problems but I thought why not purchase cricket flour to make my own version where I have more control over the ingredients.

The cricket bars and/or cricket flour http://www.cricketflours.com/are a good option for someone like me who cannot eat regular flours or even gluten-free varieties because of starch malabsorption problems. I also lived in Thailand for awhile and discovered how people in other parts of the world eat insects as a mainstay of their diets.

I don’t have to avoid crickets for any reason but those who have a crustacean or shellfish allergy shouldn’t eat them. Crickets are arthropods, just like shrimp, crabs and lobsters.

Some other facts about cricket flour:

·         It’s a rich source of protein and other nutrients. A 2-tablespoon serving of cricket flour contains 55.3 calories, 7.6 grams of protein, 4.4 percent DVA of iodine, 3.6 percent DVA of magnesium, 23.5 percent DVA of riboflavin, 16.7 percent DVA of Vitamin B12 and 14 percent DVA of zinc.

·         Crickets are more environmentally friendly to produce than cows or pigs that require a large amount of feed and water to produce. Crickets use little water and mostly eat agricultural byproducts, such as broccoli stalks.

Here’s how I made my own Mocha Chocolate Cricket Bars. You will need:

2 ounces of organic dates (get dates with no sugar or sulfites)
1/2 cup almond flour
1/2 cup cricket flour (can sub more almond flour instead of cricket flour)
2 T. cocoa powder
1/4 tsp. salt
1/4 tsp. baking soda
1/4 tsp. powdered pure stevia
2 T. strong liquid coffee
1/4 cup coconut oil
1/2 tsp. pure vanilla powder
1 grassfed egg
For optional frosting see this post: http://catsinthekitchen.blogspot.com/2015/06/help-yourself-when-it-comes-to-fibro.html

 Here's what you do:

Preheat oven to 350 degrees. Line a loaf pan with parchment paper. Prep your dates by softening them in 1 T. warm water. Add everything to a food processor and blend until smooth. Pour the batter into your lined loaf pan. Bake for 15-20 minutes.

Prepare optional frosting and frost your loaf when cooled. Cut into bars.

Yum!

Recipe contributed to:
 http://www.fibrobloggerdirectory.com/

 http://www.tessadomesticdiva.com/2015/06/allergy-free-wednesday-173.html

Too many pit stops with fibro: plus red, white and blue jigglers

Why don't you come out and play, Bailey?

Let's talk about too many bathroom stops because of fibromyalgia. I feel like I spend half my life in the bathroom peeing. My husband decided to get a low-flush toilet so I wouldn't be wasting as much water each time I flushed.

Maybe you're like me and always on the look out for bathrooms when away from home. I always thought it was because I was born with a bladder the size of a shot glass. Or I just drank too many beverages with caffeine. Little did I know it was a problem faced by individuals with fibromyalgia.
 

Why do individuals with FMS "drink like a fish and pee like a racehorse?"

Hormonal problems result in decreased fluid and salt retention which increases urine output and thirst. Drinking up to four times as much liquid as the average person and increasing salt intake will help you feel better.

How do you know if you are drinking enough water? If your urine is bright yellow, you're not getting enough. Dry lips and eyes are another indication.

Drinking more water will help you feel better but it won't keep you out of the bathroom.

What can you do to improve this problem?

•  If you frequently wake up to urinate during the night, do not drink a lot of fluids near bedtime. I limit beverages after 8 p.m.
• Don't consume caffeine after 4 p.m.
• Coffee and tea are chocked full of healthy antioxidants but don't overdo. After two cups of tea or coffee, switch to water or herbal drinks.

"We never drink anything with caffeine after 4 p.m. and we sleep like babies."

• Limit fluids consumed with meals as it dilutes stomach acid and effectiveness of digestive enzymes.

With all these restrictions, how do you consume more liquids?

• Keep water with you all the time. Take frequent sips. Make it your mission to drink more water.

If you have other suggestions, please share.

Red, white and blue jigglers

Individuals with fibromyalgia would do well to steer clear of processed foods which often contain preservatives and other additives rather than whole food ingredients. For Memorial Day, why not try an old favorite, “Red, White and Blue gelatin jigglers?” Instead of using artificially flavored-boxed gelatin, make it with fruits and vegetables, packets of gelatin, and unprocessed honey or other sweetener of choice.

Here are the ingredients in the boxed gelatin, Berry Blue Gelatin:

SUGAR, GELATIN, ADIPIC ACID (FOR TARTNESS), CONTAINS LESS THAN 2% OF ARTIFICIAL FLAVOR, NATURAL FLAVOR, ACETIC ACID, DISODIUM PHOSPHATE AND SODIUM CITRATE (CONTROL ACIDITY), FUMARIC ACID (FOR TARTNESS), BLUE 1.

Here’s what you need to make your own all-natural version:

4 packets of gelatin

1 cup of liquid to be heated

3 cups of cold liquid

Directions:

 

Place the 1 cup of liquid in a sauce pan, sprinkle the four packets of gelatin over the liquid and let it rest for 5 minutes. Heat the liquid and gelatin in the pan over medium heat and stir until dissolved.  Remove from the heat. Pour the three cups of cold liquid into an 8 X 8 X 2-inch pan, add the warm mixture, stir softly, cover and refrigerate until set. Cut into shapes and plate. Refrigerate when not serving.

First layer: watermelon

The liquid for this recipe can be made from the juice of fruit and/or vegetables, alternatives milks, etc.

For red gelatin: try beets, cherries, cranberries, guava, papaya, radishes, raspberries, red apples, red bell peppers, red grapes, rhubarb, strawberries, tomatoes and watermelon.

For blue gelatin: try blackberries, blueberries, grapes, plums, purple endive, purple cabbage, purple potatoes.

Alternative milk beverage gets heated

For white: try bananas, cabbage, jicama, parsnips, peeled apples, peeled pears, cucumbers, water chestnuts,

Make the juice from these fruits and vegetables with a juicer or puree whole pieces in a food processor.

To make red, white and blue jigglers or dessert, make one batch of each color from a fruit or vegetable of your choice. Use a larger pan. Pour the red in first. Refrigerate until set. Next add the white and refrigerate until set. Finally add the blue. Cut into shapes and serve.

Recipe contributed to:

http://www.fibrobloggerdirectory.com/

 http://www.tessadomesticdiva.com/2015/05/allergy-free-wednesday-169.html

Gummy candies for grown-ups

Misha relaxes with Foxy, his buddy

 "I have found no convincing evidence that...caffeine contributes to IBS symptoms. I believe that any IBS symptoms...are actually caused by additives---for example, sucrose (table sugar) in coffee and tea." Norman Robillard, author Fast Tract Digestion: a Science-based Diet to Treat and Prevent IBS and SIB0 

Robillard recommends limiting your caffeinated beverage consumption to two per day until your symptoms are under control. Two cups per day also are allowed on the Specific Carbohydrate Diet, outlined by Elaine Gottschall, author of Breaking the Vicious Cycle: Intestinal Health through Diet,

I love coffee and green tea. Sadly, I've avoided the two beverages for years because numerous "authorities" said to stay away from caffeine when on an anti-fungal diet or fighting bacterial overgrowth or gastrointestinal disorders, such as irritable bowel syndrome.

If you search the internet, you will find numerous websites whose authors proclaim  as experts that you need to stay away from caffeine of all kinds if you are on a anti-candida diet. Others say caffeine consumption can be harmful to those with gastrointestinal disorders. I read or heard this information so many times that I began to believe it was the gospel truth. In fact, I repeated this information over and over again myself. BUT I have yet to see a scientific study backing up these claims. It seems to be based more on observational studies.

Coffee is a highly misunderstood food. It's connection to stomach issues is even more misundertood. But after many years of following so-called experts, I have learned  to take nutritional advice with a grain of salt. It all boils down to caffeine "might possibly but not necessarily" affect fungal overgrowth and gastro problems. Not hard science, you might say.

Here's what we do know. Fungi and bacteria feed on sugar as in carbohydrates. Caffeine, by itself, is not a sugar. Current research cannot support that mild caffeine consumption will exacerbate a fungal or bacterial overgrowth.(If you know of research, please let me know.) We also know that coffee/caffeine can be a gastric irritant in sensitive individuals.

Mocha gummies

Green tea or coffee gummies

Coffee and green tea contain many beneficial nutrients, antioxidants and ingredients. (My new nutritional advice: investigate these claims yourself before accepting what I or others say.)

• A single serving of coffee contains 11 percent RDA of riboflavin (Vitamin B2); six percent RDA of pantothenic acid (Vitamin B5); three percent RDA manganese and potassium; two percent RDA magnesium and niacin.
• Coffee and green tea drinkers have a lower risk of developing Type II diabetes.
• Coffee and green tea drinkers have a decreased risk of getting Alzheimer's Disease or dementia.
• Coffee and green tea lower your risk of certain types of cancers.
• Coffee and green tea are loaded with antioxidants. In fact for some, coffee is their biggest source of antioxidants.
• Coffee and green tea drinkers may live longer.
• Both improve brain function and energy. 

Recently, I started drinking both coffee and green tea after a many years of abstaining. I started off slowly on both. I have not experienced any negative effects. I do limit consumption to two cups (combined) per day. 

One of my favorite fun recipes to make with leftover coffee or green tea is Green tea or Coffee Gummies.

Here's what you need:

1 cup green tea or coffee
Optional: 1/4 cup coconut milk or other milk beverage
3-4 T. grassfed gelatin
2 tsp. vanilla extract
1-2 droppers full liquid stevia (no alcohol)

Here's what you do:

Add green tea or coffee and optional milk beverage to a pan on the stove. Warm the mixture. Add the gelatin. Whisk a little at a time until the gelatin is dissolved. Add the vanilla and stevia. Pour the mixture into molds. Regrigerate until set.

Recipe contributed to:

http://wholenewmom.com/traditional-tuesday/stove-top-chocolate-doughnuts-peppermint-nutty-roons-dark-chocolate-berry-truffles-nutella-cream-pie-vegan-fudge/

Apple pie kale chips

Apple pie kale chips

Day 30 of the paleo autoimmune protocol (AIP) is coming up in just two days. I went on this elimination diet in hopes of isolating foods that might be contributing to my fibromyalgia, an autoimmune disease.

When I started the diet, this is what I wrote about how I was feeling:

some daily stomach upset, sometimes interrupts daily activities
many foods are not tolerated but not as many as before
no chronic sinus pain or headaches
daily pain is generally mild but sometimes more intense
able to exercise and return to many physical activities, although with some increased pain
pain seldom interrupts sleep
able to travel but with increased stiffness and pain
good energy
less morning stiffness and pain

Apple pie kale chips

During the past 30 days, sometimes I've felt better than described above but I haven't achieved a consistent remission of symptoms. I'm still working on it!

I've been turning kale into a real treat during my time on the AIP. There has been pumpkin spice kale chips http://catsinthekitchen.blogspot.com/2013/10/pumpkin-spice-kale.html , carrot cake kale chips http://catsinthekitchen.blogspot.com/2013/10/carrot-cake-kale-chips-with-coconut.html  and now, apple pie kale chips.

Misha, the husky, strikes another one of his relaxation poses.

Here's what you need:

1 bunch of kale leaves, removed from stems
1/2 apple, such as Pink Lady or gala, cored and cut into small pieces
1/4 cup coconut milk, unsweetened
1/2 tsp. vanilla extract, alcohol free
stevia, to taste
1-2 tsp. cinnamon

Here's what you do:

Wash your kale. Remove the leaves from the stems and set aside to dry. Set you oven to 325 degrees or get out you food dehydrator to make a raw version.

Cook the apple pieces in coconut milk, cinnamon, stevia and vanilla extract until you get chunky applesauce. Omit cooking the apples if making a raw version. Process the applesauce in a food processor until it's smooth.

Toss the applesauce with the kale. Massage in the mixture to make sure all pieces are coated.

Place the coated kale on several large baking sheets, covered with parchment paper. Drizzle on coconut butter for an extra special treat.

Recipe contributed to: http://wholenewmom.com/traditional-tuesday/pumpkin-doughnuts-pumpkin-spiced-oat-bars-pumpkin-cranberry-bread-and-cauliflower-tabbouleh/#more-23796


 http://allergyfreecookery.blogspot.com/2013/11/its-linky-party_8.html

 http://www.rickiheller.com/2013/11/wellness-weekend-november-7-11-2013/#more-21166

Pumpkin spice kale

Pumpkin (or butternut) spice kale

 I love kale chips! I've grown a huge crop of kale in my garden to feed my habit. Kale chips make a great snack while following any diet, but especially the paleo autoimmune protocol (AIP). I have been following this diet for about five days in hopes of finding hidden food sensitivities that might be contributing to my fibromyalgia and digestive issues.

 I also have a bumper crop of butternut squash which I combined with the kale to make Pumpkin-spice kale. Feel free to use pumpkin or other types of winter squash for this reciipe.

Here's what you need:

1 bunch of kale
1 cup butternut or pumpkin puree
1/4 cup coconut milk
2 T. coconut oil, melted
1-2 tsp. cinnamon, depending on your preference

When do I get some pumpkin-spice kale chips?

Here's what you do:

Preheat your oven to 350 degrees. Line two large baking sheets with parchment paper. Optionally, this kale may be dried in a food dryer.

Wash your kale and tear into bite-sized pieces. Some say you should dry the kale after washing but I usually skip this step. Place the kale pieces in a large bowl.

Puree your squash in a food processor. Blend in cinnamon, coconut milk and melted coconut oil.

Pour the squash mixture on top of the kale. Massage it in with your hands. Try to make sure all the kale pieces are covered.

Spread the kale on the baking sheets. Place in the oven for about 15 minutes, monitoring to avoid overcooking.

Store cooled kale in a container.

Recipe submitted to:  http://www.linkytools.com/wordpress_list.aspx?id=214496&type=thumbnail&AspxAutoDetectCookieSupport=1

http://wholenewmom.com/traditional-tuesday/vegan-snickers-bars-vegan-pumpkin-cheesecake-gf-chocolate-cupcakes-w-surprise-ingredient-frosting-and-grain-free-vegan-tacos/#more-23426 

 http://www.rickiheller.com/2013/10/wellness-weekend-october-17-21-2013/#more-20950

 http://allergyfreecookery.blogspot.com/2013/10/its-linky-party_18.html

Trail-mix kale for backpacking or anytime snacking

Tired dog at the end of the trail

One more backpacking adventure awaits me before the snow flies or the temps get too cold. This summer, I've had the great fortune of visiting nine high mountain lakes. I've packed along some delicious backpacking food for someone who is pretty restricted on eating.

More red blaze

 I've shifted more to a paleo diet in order to get enough protein for all these high mountain adventures. Candida prevents me from eating grains, legumes and many of the other protein sources utilized by vegans. Right now, the paleo diet is the perfect fit for me.

Trail mix kale with seeds and freeze-dried pears

 I've got a ton of kale growing in my garden. I used my Tuscan kale to create Trail-mix kale, something I'm really looking forward to packing along on my next backpacking trip. My first batch never made it to a Ziploc baggie for packing.

 Here's what you need for 3 servings:

1 bunch of kale
1/2 cup each raw pumpkin and sunflower seeds
1/2 tsp. cinnamon
1 /2 cup freeze-dried pears or sub dried fruit of your choice (omit for ACD-Phase 1)
2 T. unsweetened sunbutter
juice of one lemon
vanilla stevia, to taste
2 T. water
Optional: add other dried fruit or nuts

 Here's what you do:

Preheat your oven to 350 degrees. Use your dehydrator for a raw version. Line a large baking sheet with parchment paper.

Wash kale and dry well. I used paper towels to blot mine dry. Remove leaves from stems and tear the kale into bite-sized pieces. Place in a large bowl with seeds and freeze dried pears.

 

Mix sunbutter, lemon juice, water, stevia and cinnamon in your food processor. Pour this mixture over the kale, seeds and fruit. Use your hands to massage in the sunbutter mixture. Make sure all leaves and seeds are coated.

Spread the kale trail mix evenly over your baking sheet or dehydrator sheet. Place in the oven for about 20 minutes. Check frequently to prevent overcooking. For the dehydrator, I would start checking at two hours, especially if you are using Tuscan kale which tends to be a bit drier than other varieties.

Enjoy your kale trail mix while backpacking, hiking, cross-country skiing, snowshoeing, cycling or just snacking.

Recipe contributed to: http://www.glutenfreecat.com/2013/09/raw-foods-thursdays-92613/
http://wholenewmom.com/traditional-tuesday/decadent-double-chocolate-bites-pumpkin-doughnuts-carrot-cake-ice-cream-w-cookies-natural-adrenal-healing-more/
and
http://allergyfreecookery.blogspot.com/2013/09/its-linky-party_27.html
and
http://www.rickiheller.com/2013/09/wellness-weekend-september-26-30-2013/#more-20761

Paleo krunch bars

Hiking into Box Lake, Payette National Forest

I'm getting ready to go backpacking and I just made some delicious and packable paleo granola bars.
These bars are versatile which makes them perfect for hiking, long-distance cycling and just plain-old snacking. They can be made vegan or vegetarian, depending on your personal preference. Add or leave out certain ingredients if you are following a particular diet. Eat them as they are, spread on some topping or crumble them up in your yogurt. Oh, did I mention they are easy to make?

Paleo Krunch Bars

 Here's what you need:

1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
Note: Feel free to sub nuts for the seeds.
1/2 cup shredded, unsweetened coconut
3/4 cup sunflower seed meal (Almond flour may be subbed.)
1 tsp. cinnamon
vanilla stevia, to taste
1 cup shredded carrots
1/2 cup freeze-dried pears
Vegans: use 2 chia eggs: Vegetarians: 2 organic whole eggs or 1/4 cup honey
1/4 cup coconut oil

Here's what you do:

Heat your oven to 325 degrees. Grind up sunflower seeds to make 3/4 cup sunflower seed meal. Grate your carrot. Put everything into a food processor and mix all the ingredients. Hint: Don't over process your ingredients. Keep the texture coarse like a granola bar.

Spread the mixture on a parchment paper-lined cookie sheet. Pour and spread melted coconut oil on the parchment paper. Next, spread the krunch bar dough with dampened hands. Thickness should be about 1/4 inch. Score the spread-out dough with a pizza cutter or knife into the size bars you would like. Bake for 15-20 minutes. Remove the bars from the oven. Spread the bars out a bit and return them to oven for another 15-20 minutes.

Recipe contributed to: http://www.rickiheller.com/2013/09/wellness-weekend-september-12-16-2013/#more-20606

http://siftstirandsavour.com/

http://wholenewmom.com/traditional-tuesday/grain-free-protein-monster-cookies-grain-free-chocolate-chip-cookie-cake-df-sf-fudgesicles-and-carrot-sandwich-bread/#more-22900