Laiki

The creators of Laiki, Pradeep, Ennis, and Renata were brought together by their love of food. Laiki® Rice Crackers were born from their frustration that gluten-free crackers were all popped, puffed, or taste like cardboard. As a result they created a worry-free snack made from simple ingredients that was full of flavor and packed a satisfying crunch.

Laiki’s crackers taste amazing! Laiki make for excellent snacks any time of the day. I loved taking the small cracker packs with me to races to munch on throughout the day. I also loved using the crackers as little scoops for hummus!

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Laiki offer a variety of cracker options depending on the size of the cracker bag you are after. Check out the Laiki website to find out more about the cracker options.

Check out the nutrition facts of the small Laiki cracker packs here:

What is not to love?

I really enjoyed dipping my Laiki crackers in some peanut butter and sandwiching them with apple slices. But you could also try dipping them in chocolate- a recent addition to the Laiki Facebook page!

As mentioned Laiki crackers are made from Thai black and red rice which means the crackers are also packed with more nutrients and flavor than crackers made from white or brown rice. Literally the ingredient list is rice, oil and salt.

As a result of their simple ingredients, Laiki crackers are gluten free. In fact they are specially made in a dedicated facility and are ELISA tested for any presence of gluten with independent lab services so you can be 100% sure that the crackers do not contain any gluten. In addition, because the crackers only contain rice, oil and salt, they are vegan too.

To keep up to date with Laiki and to get your hands on great offers, head to the Laiki Facebook page: Laikiricecrackers 

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Tribe

Tribe is a company that provides specialized Tribe Packs for people who want healthy snacks to fuel them through their activities. Tribe also hosts running events, and weekly get together runs in and around London. Take a look by clicking ‘here’ if you want to find out more!

Each Tribe Pack contains five nutrient-rich Tribe Snacks to help us all train stronger, and longer. There are three Tribe Packs on offer depending on what your goals are. You can choose what snacks are put into your Tribe Pack, and you can be sure that whatever you pick will be good for you, as all Tribe snacks contain no refined sugars, no artificial ingredients, and no sulphites. All of the Tribe snacks only the highest quality natural ingredients. To understand more about the Tribe Packs, and the science behind the snacks included check out the Tribe nutrition page on their website.

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I tried out the ‘Go The Distance’ Tribe Pack, which has been developed for people training for half marathons, tough mudders and 10km’s- Ideal for me! In my pack I got a range of Tribe Snacks to help boost my energy and recovery. Here I will show you a couple of the snack I received in the Tribe Pack, but make sure to check out the Train and Chew Instagram platform, Twitter feed and Facebook page for more information, and posts about Tribe and their great range of snacks!

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There are lots of Trail Mix’s on offer from Tribe. Check out their site for the full range. I was sent the Lauga Trail Mix in my Tribe Pack which combined cacao dusted seeds, nuts and raisins to create a great endurance boosting snack.

This trail mix was named after a mountain marathon in Iceland that Tribe’s Guy ran in 2011. The mix was built for tough adventures, and is packed with good fats, protein, fibre & carbohydrate. Natural source of vitamin E, which helps defend cells from oxidative stress.

I enjoyed sprinkling the pack over my morning smoothie bowl to give it a great crunch, and healthy fat and protein boost.

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Check out the mix of nuts, seeds and raisins in the Lauga mix:

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There is research to suggest that distance runners can benefit from taking in fats (like those in the Lauga Trail Mix) for fuel- so I am more than happy to jump on that band wagon! For more interesting tips and nutrition facts head to the Tribe blog now! 

In my Tribe Pack I also received the Cacao Almond energy bar. It was dense, sweet and delicious! Combining only natural energy giving ingredients, I was able to really enjoy the bar knowing that it was doing my body good. The bar has fueled Tribe adventurers taking on ultras across Iceland, trans-Moroccan bike rides, and a 2000 mile triathlon- so it was great fuel for me on my long run this weekend! The cacao almond bar contains only 170 calories, but provides 20g carbohydrate for optimal energy, and is made with organic cacao and packed with antioxidants to help prevent oxidative stress. Brilliant!

You can buy Tribe Booster Packs from their website too. So, if you need more of their awesome snacks then make sure you head to the Boost Pack page!

Make sure to check out the Train and Chew Instagram platform, Twitter feed and Facebook page for more information, and posts about Tribe and their great range of snacks!

 

Good Greens Bars

Good! Greens bars are made by a company that is driven by the mindset that everything they do must be good. They are all about good ingredients, good practices and good community. Their products are good for our health- like actually good. Their mindset is about all over wellness that embodies heart, mind and soul.

At Good! Greens our goal is to help everyone be their best good. Whether it’s on the playing field, at school or in work – Good is what we eat, how we care for ourselves and care for each other, and it’s the promise we bring to the world in wellness, humanitarianism and spirit.

With these bars it is now easier than ever to:

Good Greens bars are incredible. They are packed with yummy ingredients, and are gluten free, vegan, contain probiotics and also have over 10g of plant based protein. You can buy bars on their own in local stores, or you can save some money and buy 12 packs or even 72 packs online. What is more is that each bar is unique with loads of different flavors on offer such as: Apple Crumb, Apricot Crush, Blueberry Bliss and Banana Nut, which is shown here:

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I love munching on the bars as a snack on their own, or as a quick and easy dessert- finished off with a handful of berries, or banana nice cream.

The bars are literally packed with superfood goodness thanks to the Good Greens superfood powder that they are made with. The powder contains the following amazingly good ingredients:

Superfood Powder: Proprietary Blend- Acai Berry, Beet Juice Powder, Spirulina, Apple Pectin, Spinach, Tomato, Broccoli, Carrot, Shitake Mushroom, Cranberry, Apple, Orange Powder, Raspberry Powder, Acerola Berry, Parsley, Aloe Vera, Chlorella, Carrot Juice Powder, Whole Apple Powder, Goji Berry, Mangosteen, Bacillus Coagulans Gbi-30 6086 (Probiotic Bc-30), Pomegranate, Green Tea Extract, Lohan Guo, Broccoli Powder, Blueberry Juice Powder, Alfalfa, Bilberry, Ginger Root Powder

My favorite Good Greens bar was the Chocolate Chunk bar:

Chocolate Chunk (12 Pack)

The Chocolate Chunk bar is made with dairy free chocolate and so is vegan friendly. The bars are literally divine and give you a chocolaty treat without any guilt. Each bar is packed with vitamins, antioxidants and protein, making this chocolaty bar an unrivaled choice among wellness bars. You can get your own Chocolate Chunk Good Greens bar here! I loved having one of these bars after a workout as they helped replenish my tired body, and always enjoyed them with an extra dollop of nut butter. 

A close runner up, behind the Chocolate Chunk bar, in my list of favorite Good Greens bars was the Blueberry Bliss bar (which you can get here).  I was not sure about the Blueberry Bliss bar at first as I have, in the past not liked the taste of ‘fake’ blueberry. However, these bars have nothing fake about them. They taste like real blueberries, and I can see why they are the Good Greens best-selling yogurt bar! Blueberry Bliss bars blend of all that is good – good tasting, good for you! I loved taking one of these bars with me to college as they made for a great snack to curb between-meal cravings.

Blueberry Bliss (12 Pack)

I was blown away by the Good Greens bars, and would recommend them 100%. They are tasty, moorish, and made with real ingredients that you can actually recognize. I am definitely going to get my hands on some more of these awesome bars, especially as there are some flavors, like the Chocolate Banana bars (shown below)that I have not tried as they are new additions to the Good! greens bar team.

Make sure to keep up with what the company behind Good Greens bars are doing by checking in with them on Facebook, Instagram and Twitter. You can also check out The Good! Blog which will give you lots of ideas about how to enjoy your bars, and also give you some more info about why superfoods are so good!

 

Q&A with Alana Barber

Alana Barber is 28, and New Zealand’s fastest female race walker. Alana rose to success during her time in Leeds, UK, where she lived for a couple of years with her partner and fellow Kiwi race walker Quentin Rew (check out the Train and Chew interview with Quentin). Alana made massive improvements whilst in Leeds, and it these improvements were backed up when she competed at the  British Grand Prix of Race Walking and finished a massive nine minutes faster than her previous PB with 1:43:46 to place second. Since then, Alana’s most notable performance was finishing 18th in the 20Km race walk at the 2015 World Championships, where she also set a New Zealand record of 1:33:20. She is currently preparing for the Rio 2016 Olympic Games. Who knows what other achievements await Alana in 2016! 

  1. Can you start us off by explaining, very briefly, what the rules of race walking are?

There are 2 main rules to race walking. The first is that one foot must appear to be on the ground at all times. The walker’s front foot must be on the ground when the rear foot is raised. The second rule is that one leg must be straight at all times. The front leg must straighten when it makes contact with the ground. This is all judged with the human eye.

Race walking judges can caution competitors who they think are close to breaking the rules by showing them a yellow paddle. The same judge cannot give an athlete a second caution. When a walker clearly fails to comply with the rules, the judge sends a red card to the chief judge. Three red cards, from three different judges, will result in a competitor’s disqualification.

Additionally, the chief judge can disqualify an athlete in the final 100ms, if the competitor clearly violates the walking rules, even if the competitor has not accumulated any red cards. This stops walkers from getting away with running in the final straight.

  1. How long have you been race walking? What got you started?

 I used to be an 800m runner and I wanted to train over longer distances. That’s when I started to get knee soreness. My Mum is a race walker and always pestered me about giving it a go, so when I was injured she said that race walking could be a great way to keep fit while giving my knees a chance to recover. I never went back to running seriously after that. And now Mum has stopped bugging me 😉

  1. What do you think has been the single biggest game-changer in terms of your training?

When I began training regularly for race walking, I followed Arthur Lydiard’s principles. I did 3 hour sessions at 7 minutes per kilometre to try and clock up the mileage, but ended up racing at 6 minutes per kilometre pace and I just couldn’t get my times faster. Don’t get me wrong, I have a lot of respect for that style of training and it can be a successful way of becoming a strong runner, but it just did not make me a faster walker. I later started to focus on pace in all my workouts including 20-25km sessions. It was no longer about spending time on my feet; it was about puffing hard and increasing my aerobic fitness level. My speed increased over time and I began been able to hold 20km training sessions at 5 minutes per kilometre, which meant I could race at 4 minutes 30 pace.

  1. What is your favorite session?

My favorite session is known as “out & back”, which involves going at a fast pace one way, then turning round at 10 minutes and having to get back to the start before 20 minutes is up.  There are 2 aims to this session: to get as far as you can in the first 10 minutes; and to judge your pace perfectly and get back to the start in exactly 20 minutes.

  1. Do you have a least favorite session?

Mentally I find 2km reps very tough. I avoid doing this session on my own. If I do them with a group, it helps A LOT, even if it’s with a bunch of runners.

  1. What do you think is the key to your success?

 I have gone through long periods of not improving. Although it is important to evaluate the reasons why you might not be getting better times, I truly believe that getting through the tough times when you don’t feel like you are getting rewards, and staying positive is the key to being successful.

  1. Is there anything that would surprise people about your diet?

I am a sucker for cake and chocolate. I can’t just have 1 biscuit; I have to have the packet! But that won’t be a surprise to anyone that knows me.

  1. What are your favorite pre/post-workout snack/ meal?

 Before training, I love having a banana. It’s the only thing I can eat and train straight away on, without feeling it in my stomach. After training the best thing is having a smoothie packed with fruit, mixed spices, mint leaves, coconut cream. I experiment all the time by adding different ingredients.

  1. You seem to travel a lot for races, and training, where is next on the list, and where is your favorite place to race/ train?

As I type this, I’m on my way home from Asian Champs in Japan. I love travelling and race walking provides that opportunity. The next race is in China on April 23rd, then straight onto Italy where our World Teams Champs are. We have a small NZ team competing there.

Obviously the big race I’m aiming for is Rio, but I am still in need of another B standard. NZ has tougher standards than what IAAF set, so despite the Olympic 20km standard being 1:36, NZ has a B standard of 1:33 and an A standard of 1:31. You can qualify by doing the B standard twice or the A standard once in the set time period.

I am doing my pre-Olympics build up in St Moritz, which just happens to be one of the most beautiful places in the world and has an ideal cycle path around the lake to walk on. Being surrounded by beautiful scenery increases motivation and makes you want to spend as much time outside training as possible.

  1. Have you got any advice for aspiring race walkers?

You need to be self motivated and enjoy your own company. You spend many hours on your feet by yourself and although training with a group is great, you can’t rely on anyone else to be successful. There are so many reasons not to train – your training partner doesn’t turn up, you have a blister from the previous session, it’s pouring with rain and windy. You have a hot date and you don’t have time shower before you meet him. It doesn’t matter what the reason is, you should still go out and train. Embrace whatever the bad situation is, this is what will give you the competitive edge. The more physically and mentally demanding the session, the better the athlete you become.

You need to be resourceful, particularly because there aren’t a lot of people that understand the sport. Find people who a good, find out what they do and get involved.Walking offers great opportunities. You can qualify and get invited to races around the world. It’s a very exciting lifestyle!

Check out Alana’s Facebook page to keep us to date with her races, and training.

 

That’s It Fruit Bars

That’s it is a company that was founded to improve the quality of life of children and adults worldwide by making fruit and its benefits accessible to people everywhere.  Not only does the company produce awesome fruit snack bars- which will be reviewed here, but they also aim to help people eat better through education, focused research, sustainability and ethical practices.

That’s it’s mission is to provide products to improve, protect and restore the body.

That’s it. fruit bars are an amazing product that focus on fruit. The bars taste amazing, and have an awesome texture. The bars also have a phenomenal ingredient list, using only natural, non-GMO fruit and nothing else.  Each bar also provide 2 whole servings of fruit!

Check out one of That’s it fruit bars here:

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Apple and Mango That’s it bar

That’s it bars are convenient snacks that can be taken with you to work or school. They also make for great additions to meals. I loved having my That’s it bars with extra fruit, and an a splash of nut or seed butter. I loved topping banana coins with squares of That’s it fruit bars, and drizzling over my coconut tahini sauce. Delicious!

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That’s it bars make for a great post work out snack when combined with a little extra protein. The bars are chewy and sweet, and do you good- what more could you ask for?

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That’s it bars also make for awesome additions to breakfast smoothie bowls, oatmeal and nice cream.

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This colourful nice cream bowl creation made by Earthling Veg looks incredible! The addition of a That’s it bar just tops it all off! 

You can also use That’s it bars in recipes like these Almond Cookie Bliss Balls:

Almond Cookie Bliss Balls | That's it.

These bliss balls were made using That’s it fruit bars, and were created by The Lucky Peach

And in recipes like these healthy oatmeal cookies:

Superfoods Oatmeal Cookies - The V Word | That's it.

Superfoods Oatmeal Cookies made by That’s it 

For more That’s it bar inspiration head to the That’s it website: thatsitfruit.com You could also check out their Instagram page, or Twitter for even more inspo!

You can also get your hands on That’s it fruit bars by heading to their site now. If you can’t pick which flavor to get then why not get a sample pack which contains all the different flavors on offer!

My favorite flavor bar was the apple and blueberry one. They are perfectly sweet, and sticky, and made for a great snack between meals. I especially loved the little pockets of blueberries.

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Nicer Foods Be Nice Bar: A review

I have struggled with GI problems for a while, and nothing I ate or did seemed to change it. However, I recently came across the ‘low FODMAP’ diet and it interested me as it involves removing or reducing certain high FODMAP foods from the diet in order to relieve GI problems. I committed to trying it out only recently and so far so good!

You can find out more about the low FODMAP diet on the Nicer Foods website: https://nicerfoods.com/what-is-fodmaps/ 

Nicer Foods is a company which sells low FODMAP products in order to make it easier to stick to a LOWFOD map diet. Take a look at the range of products they have on offer on their website here: https://nicerfoods.com/

I recently tried out Nice Foods ‘Be Nice Bar’. These bars are low in fodmaps and packed with healthy ingredients that won’t leave your belly feeling uncomfortable.

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The bars are made with real peanut butter and have literally loads of chocolate chips- such a nice surprise when I opened them! The Be Nice Bar’s are made with all natural and wholesome ingredients, just like you’d use at home so you don’t need to worry about what you are eating.

Nicer Foods don’t use preservatives, so they recommend storing the bars in the fridge to keep them tasting fresh for as long as possible- but if you are anything like me, then the bars won’t stay around very long!

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I loved munching on the Be Nice bars after training, as the bars are easy to eat and carry with me in my bag. I also loved them as an easily digestible addition to my green banana nice cream breakfast (with an extra dollop of PB on top of course).

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Each delicious bar contains 7 grams of protein from natural peanut butter, rice, and quinoa- ideal for after working out, or to keep you satisfied until your next meal. As I mentioned, there are loads of bitter-sweet chocolate chips in the bars and these are dairy and soy free- so they won’t cause any problems for those with GI problems, or food intolerance’s. Just look at the list of ingredients to back me up!

The best thing about the bars in my opinion is that they are designed by dietitian and Nicer Foods co-founder, Kate Watson, so you can trust that they contain only FODMAP friendly ingredients! The bars are also great for those on alternative diets as they are vegan, dairy free, soy free, corn free, and certified gluten free- so as Nicer Foods says- we can all snack with confidence. Such a result!

Click for Options

GoMacro Mini Bars: A Review

GoMacro started on a small organic family farm in 2004, and since then, GoMacro has become a nationally distributed natural foods company that believes in the pursuit of deliberate food choices and clean eating.

This farm is where it all started:

GoMacro sources only the highest quality plant-based ingredients from the top organic and non-GMO certified growers, and has maintained a steadfast commitment the company’s roots in farm, family, and ingredients.

GoMacro Bars are pretty awesome because not only are they tasty, but they are also 100% vegan, USDA certified organic, certified non-GMO, Gluten-Free, and made from mostly raw ingredients!

The bars come in two sizes- normal size and mini. We tried out the mini bars- and there are loads of different flavors!

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I mean just take a look at the variety of bars you can buy: https://gomacro.com/shop/product/macrobar-minis/ 

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Here are all of the flavors you can get (they are available in normal size and in mini size):

  1. Protein Pleasure – Peanut butter chocolate chip
  2. Sweet Rejuvenation – Cashew Butter
  3. Protein Replenishment – Peanut Butter
  4. Prolonged Power – Banana + Almond Butter
  5. Protein Purity – Sunflower butter + Chocolate
  6. Wholehearted Heaven – Almond Butter + Carob
  7. Balanced Goodness – Granola + Coconut
  8. Sweet Revival – Sesame Butter + Dates
  9. Sunny Uplift – Cherries + Berries
  10. Protein Paradise – Cashew Caramel
  11. Morning Harvest – Apples + Walnuts

GoMacro MacroBar mini’s are ideal on the go, as a sweet end to your lunch, or as toppers to your favorite nicecream or smoothie bowl creations. I loved sandwiching two of the bars with crunchy nut butter and munching on it as easy post training snack.

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This here is the peanut butter choc chip bar which I was more than happy to eat straight from the packet- pretty unheard of for me as I usually like to add lots of toppings to my snacks!

Head to the GoMacro site for your bars now! They have given us a one-time only 40% off PROMO code for you, our lovely readers. Simply type in BLOGGER at the check out (https://gomacro.com/shop/) to redeem the code!

Also, it is worth just taking a look at GoMacro’s website as it is really cool and well designed! (https://gomacro.com/). And don’t forget that you can always keep in touch with GoMacro, and keep up with their competitions and giveaways by linking with them on social media:

Twitter: https://twitter.com/gomacro/
Facebook: https://www.facebook.com/gomacro
Pinterest: https://www.pinterest.com/gomacro/
Instagram: https://instagram.com/gomacro/

One of the things that GoMacro is currently involved with is the Carlsbad Classic! They are the presenting sponsor of the Carlsbad Classic 2015 – a WTA 125k Series Event during Thanksgiving week 2015. Carlsbad, California is home to the GoMacro sales and marketing satellite office and they are really thrilled to support the local community and women’s tennis through this sponsorship.

How to Prevent GI distress whilst competing

The last thing you want whilst competing is to have to stop to use the toilet- especially if there aren’t any! But, all runners, even elite ones, can suffer with GI problems, and most do at some point in their running career.

Being vegetarian or vegan can put your GI tract under more stress and can increase the risk of GI complications because of the high fiber intake- which is unavoidable due to caloric demands of training. To offset this issue and to make sure that the GI tract is cleaned out before the gun goes off!

This is also true for all athletes- so make sure that breakfast is finished at least 2 1/2 hours before your race start time. This means that even if it means that you have to get up at 4 a.m. for a 7am race! When you have to get up that early for your pre race breakfast you will need to prepare your GI tract for it so, make sure that both the night before and two days before the race, you have a 10 hour transit time between dinner and breakfast. In other words, finish eating by 6 p.m. on both nights if you are getting up to eat at 4 on race day. Even though you may not be getting up in the middle of the night two days prior to the race, this will allow your dinner to properly digest and eliminate early the next morning.

There are a number of foods you should avoid in order to help reduce the risk of GI distress whilst racing. Ensure you cut out, or at least cut back on fatty, fibrous and processed foods because these will come back to haunt you mid-race! Ensure you avoid these items in the 24 hours before the gun goes off:

  • Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
  • High-fat cheese
  • Bran cereals
  • Sugar-free or “diet” snacks and beverages which contain lots of sweeteners that can play havoc with your stomach
  • Deep-fried foods
  • Fatty meats e.g. lamb

GI problem prevention meal plan for a 5-10km race (but the same guidelines apply for longer races- just be sure to up your calorie intake):

Higher intensity short races can increase the risk of GI problems. To avoid GI distress, reach for a breakfast that’s easy on your belly- so your pre-race meal should be low in protein and fat and include low-fiber carbs.

After the race, make sure to eat in order to recover- opt for a combination of carbohydrates and protein with a small amount of fat- orange slices, bananas, bagels and chocolate milk are all great options.

  • Lunch (20 hours pre-race): Turkey sandwich with avocado (or vegetarian alternative e.g. cheese or tofu), carrots dipped in hummus, a small apple and water
  • Snack (16 hours pre-race): Trail mix and water
  • Dinner (12 hours pre-race): Grilled white fish (or vegetarian alternative e.g. veggie burger), brown rice or sweet potato wedges, steamed vegetables and water
  • Snack (10 hours pre-race): Air-popped popcorn or a small bowl of cereal
  • Breakfast (90 minutes pre-race): Banana with 1/2 tbsp. nut butter or a smoothie and 16 oz. water or sports drink

Key pre-race points to prevent GI distress: 

  • Reduce high fiber food intake like legumes and bean the day before the race.
  • On race morning, do not eat granola or a large amount of nuts which are high in fat and protein and so are hard to digest.
  • Do not drink more than your normal amount of coffee or other caffeinated drinks.
  • Do not drink extra fluid replacement drink the day before the race- it usually contains sweeteners which can affect your gut. Your body will retain the necessary electrolytes from your normal daily diet and a reduction in your training.

Sweet Potato Toast

When you are in need of a fast and satisfying meal, look no further than sweet potato toast topped with smashed avocado and white bean hummus! This nutritious mix of healthy fats, protein and carbs is an ideal plant powered meal to see you through your day!

Avo on toast

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I love making sandwiches out of these sweet potato creations, making a great to go snack or lunch when I am pressed for time!

Try them out and let us know what you think!!

Sweet potato sandwich

RXBAR- Pumkin Spice!

Pumpkin Spice is a flavour that American’s seem to love! The passion for pumpkin hasn’t quite reached the same level in the UK, but I think the pumpkin spice RXbar could be a game changer! These bars are simply delicious, and would defo be up there with the chocolate coconut bars if they were a permanent addition to the RXBAR range!

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Pumpkin Spice is a very American, autumnal mix of cinnamon, nutmeg, ginger, all spice and cloves combined with the interesting flavour of pumpkin. To me it is similar to the spices in and flavour of apple crumbles and other comforting desserts. The  spices are so warming and make you feel good inside. To be honest, after trying the pumpkin spice RXBAR I think I may have been converted to the pumpkin spice way, and am now a lover of this very American flavor combo!

pumkin

Like the other RXBAR’s the pumpkin spice bar variety is full of only the cleanest and healthiest ingredients, creating a bar that is satisfying, delicious and oh so comforting! It is perfect as a dessert or snack on the go. I loved the bar warmed and broken up over hot stewed apples with a dollop of almond butter- divine!

Apple-stew-13K

The Pumpkin Spice bar would also be great just as it is, or even warmed and served with a cup of coffee! But don’t just take our work for it- go out and get some for yourself to try.  But be quick! The pumpkin spice bar is only available for the autumn, so be sure to get your hands on some bars before its too late!

”Once the leaves are off the trees, Pumpkin Spice will be off the shelves!”