Recipe: Peanut Butter & Jelly Bars

On mornings when you need to bolt out the door, these bars full of protein, healthy fats, carbs and fiber are little lifesavers. Nutritionally charged gluten-free quinoa flakes can be found at most health food shops.

Serves 12

2 cups raspberries
3 Tbsp. chia seeds
1 1/2 cups quinoa flakes
1 cup dried plums, chopped
1 cup roasted unsalted peanuts
1/3 cup sun ower seeds, shelled
3 Tbsp. ground  flaxseed
1 tsp. allspice
1/4 tsp. sea salt
1/3 cup creamy peanut butter
1/3 cup pure maple syrup

Pulse the raspberries and chia seeds in a food processor. Place mixture in a bowl and set aside for 1 hour.

In a clean food processor, add quinoa flakes, dried plums, peanuts, sunflower seeds, flaxseed, allspice and salt and blend until pulverized. Add raspberry-chia mixture, peanut butter and maple syrup and blend until everything clumps together.

Place mixture in a greased or parchment-lined square baking pan (8 in. x 8 in.) and press down firmly into an even layer. Freeze for 1 hour, then slice into 12 bars.

Nutritional info: 270 calories, 8g protein, 14g fat (2g saturated), 32g carbs, 7g fiber, 55mg sodium