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Saturday, March 29, 2014

Super Food Saturday- Lemon Coconut Breakfast Bars

Lemon Coconut Breakfast Bars

Lemon Coconut Breakfast Bars

This recipe is based on a recipe from “Super food Kitchen.”  I’ve always liked breakfast bars. They are easy to grab to take to work. I eat breakfast at my desk pretty much every day. The problem with most commercial breakfast bars is they are loaded with sugar.

So when I saw this recipe I wanted to try it. These bars are great. They have a nice firm consistency, but are still moist and have a fresh lemon flavor.  For a less intense flavor substitute one tablespoon of the lemon juice with water.

* I created the oat flour by grinding old fashioned rolled oats in a blender to make flour.

Super foods featured: chia seeds, dates, oat flour

3 tablespoons chia seeds
2 cups oat flour*
1 teaspoon baking powder
2 cups shredded coconut
Zest of one lemon
Juice of one lemon (6 tablespoons)
4 tablespoons applesauce
4 tablespoons coconut oil
½ cup honey
1 cup finely chopped dates

Prepare a 10 x 6 inch glass pan by coating with coconut oil. Pre-heat the oven to 300F.
Combine the chia seeds and lemon juice in a small bowl. Let them sit for 20 minutes so the seeds expand.

While waiting for the chia mixture, combine the oat flour, baking powder, lemon zest, dates and 1 cup of the coconut in a medium bowl.  Mix well.  In another bowl combine the apple sauce, coconut oil and honey.  Combine chia mixture with other wet ingredients. Pour over dry ingredients and mix well. Press into prepared pan.  Flatten using your hands. Add remaining coconut to surface of bars.  Press firmly into mixture.

Bake for 35- 40 minutes or until the coconut on top is toasted.

Remove and cool.  Cut into bars when still a bit warm. Makes about 12 bars.

These were really good with lemon tea. They would also make a good pre or post workout bar.


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a two time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team. She will compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 145 members in 29 states. We also have members in Australia, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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