trek peanut butter

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Trek Power Peanut Butter Crunch Protein Bar 55g

Pescatarian

£4.36/100 g

SKU: 046256

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Description

Peanut butter high protein bar, covered in a natural chocolate alternative

• Wheat and gluten free Plant based ingredients
• 15g protein Naturally vegan
• Transfats free GM free

This tasty, high protein peanut butter bar is full of natural goodness, without compromising on taste! Using the best vegan, gluten free and wheat free ingredients like amazing soya protein crunchies, we managed to create an incredible, healthy peanut butter snack, without any artifical nasties. Better yet, it is packed with plant based protein that will give you an energy boost so you can take on anything! TREK's Peanut Butter Crunch POWER bar is packed with 15g of plant protein and vegan ingredients! It's perfect as a treat or the ultimate workout snack. This bar is 55g of greatness, just like you deserve!

A delicious source of plant based protein enrobed in a naturally vegan chocolate alternative At TREK we're proud of our 'better for you' snack range. We believe that nature has all the best ingredients a person could ask for. No need for manufacted or modified foods because we have sourced the finest, healthy carbs and plant based protein that is sure to keep your energy levels high throughout the day. Try our POWER bars today!

Natural Balance Foods Ltd - Unit 1, Drakes Drive, Long Crendon Ind Estate, Long Crendon, Buckinghamshire, HP18 9BA

Ingredients

Full ingredients

Soya protein isolate (25%), Chocolate alternative (dates, cocoa butter, cocoa mass, tigernuts, rice flour, emulsifier: sunflower lecithin, natural flavouring) (18%), Caramel (glucose syrup, cane sugar, water, coconut oil, stabiliser: glycerol, coconut milk powder, apple fibres, salt, emulsifier: sunflower lecithin) (13%), Peanut butter (12%), Chicory fibre, Dates, Date syrup, Peanuts , Peanut flour, Concentrated grape juice, Rice starch, Natural flavouring, Sea salt For allergens, see ingredients in bold.

Always read the label before use

Nutritional Information

Additional information, advisory information:.

May contain traces of sesame, other nuts and milk.

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We go to great efforts to ensure that the information on this page is accurate at the time that the page was last edited. As we are constantly reviewing and developing our products to meet our consumer needs, consumers, particularly those that suffer from allergies and intolerances, should always check product labelling, warnings, and directions provided with the product that is delivered, prior to use or consumption.

Directions:

Store in a cool, dry place.

The subjective customer reviews below are only moderated for offensive content – they should not be regarded as medical or health advice; no reliance should therefore be placed on them; and they are not endorsed by Holland & Barrett. If you have any health problems or questions regarding the suitability of any product please contact a health professional. Products are not medicinal unless otherwise stated. Find out more

Pros mentioned

7 months ago

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“ Tasty and with a decently high protein content. ”

10 months ago

Delicious & nutritious!

“ A perfect blend of tastiness with a high protein content. Yummy! ”

“ A perfect mix of tastiness and high protein content. Delicious! ”

Very natural, extremely low sugar.

“ My daughter is vegan and she loves this product.Tastes great , great quality ingredients and the extra protein, which she needs.Thanks ”

2 years ago

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TREK Power Peanut Butter Crunch Protein Bar 55g

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Product information

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Ratings and reviews

Customer reviews (37), argh coconut.

It is quite far down the ingredients and no one else seems to mention it, but I could taste it and it ruined it for me.

trek power bars

I wanted a high protein bar with no artificial sweetners and this one does the trick. Very satisfying. The choc orange is my favourite - ocado used to stock them

just perfet - crunch and luxury texture. These bars are a real treat for me being vegan and gluten free!

Tasty and convenient

Good protein snack when youre on the go. One of the tastier vegan protein bars available in my opinion.

I am leaving this review as I was sent a free sample. Great energy snack I would buy again.

tastes of margarine

Unfortunately this tastes strongly of margarine and not much else. I love the coconut chocolate trek bars but they only have 10g protein. This has 15g but just doesn't taste good. Misfit bars are better if you're after a chocolate bar with added protein. Wouldn't buy again. Shame because I wanted to like it. The other trek oat bars taste much better.

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TREK POWER Peanut Butter Crunch Protein Bar 55g

This tasty, high protein peanut butter bar is full of natural goodness, without compromising on taste! Using the best vegan, gluten free and wheat free ingredients like amazing soya protein crunchies, we managed to create an incredible, healthy peanut butter snack, without any artificial nasties. Better yet, it is packed with plant based protein that will give you an energy boost so you can take on anything. TREK's Peanut Butter Crunch Power bar is packed with 15g of plant protein and vegan ingredients! It's perfect as a treat or the ultimate workout snack. This bar is 55g of greatness, just like you deserve. Long Lasting Energy, Plant based ingredients, 15g protein, Transfats free, Wheat and gluten free, GM free, naturally vegan. Suitable for Vegetarians.

Ingredients

Soya Protein Isolate (25%), Chocolate Alternative (Dates, Cocoa Butter, Cocoa Mass, Tigernuts, Rice Flour, Emulsifier: Sunflower Lecithin, Natural Flavoring) (18%), Caramel (Glucose Syrup, Cane Sugar, Water, Coconut Oil, Stabiliser: Glycerol, Coconut Milk Powder, Apple Fibres, Salt, Emulsifier: Sunflower Lecithin) (13%), Peanut Butter (12%), Chicory Fibre, Dates, Date Syrup, Peanuts, Peanut Flour, Concentrated Grape Juice, Rice Starch, Natural Flavoring, Sea Salt

Allergy Information

May Contain Milk, May Contain Nuts, Contains Peanuts, May Contain Sesame, and Contains Soya, Free From Wheat. Suitable for Vegans; Gluten free. Suitable for Vegetarians.

Nutritional Information

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Trek Protein Flapjacks and Protein Energy Bars Review

When the worlds biggest flapjack fan gets sent a parcel containing protein flapjacks to review you just know it’s gonna be a good day. I mean come on, free flapjacks, that I haven’t had to make, popped through my letterbox, ready to be devoured. AWESOME!

Trek protein flapjacks along with their range of protein energy bars are, as the name would so rightly indicate, packed to the packets with protein. Check out the nutrition blurb on the packet and you’ll spot that each bar contains anything from between 9g up to almost 11g of protein per bar.

The clever little so and so’s at Trek have created their snack bars to suit two very important factors when it comes to exercising. With an optimal 2:1 carb-to-protein ratio, the flapjacks make for perfect post-workout recovery fuel and the energy bars are cold pressed with raw wholefood ingredients which means they are great for endurance exercise as they provide a long lasting source of energy without any of those dreaded sugar spikes. Both are made using gluten-free oats and are suitable for vegans, plus the energy bars also provide 1 of your 5 a day.

I was sent 4 different bars to try out in order to let you lovely lot know what they taste like, so here goes:

Cocoa Coconut Protein Flapjack

When you peel back the wrapper of a protein flapjack and you spy a smooth brown coating peeping back at ya, you know you’re onto a winner. With its crunchy, coconut, oaty base and a good old helping of chocolate on top, these Trek Cocoa Coconut Protein Flapjacks are like the bastard love child of a Bounty and your mum’s best flapjack recipe.  The texture is crunchier than I expected, however I love that you can taste and feel the texture of the coconut and the chocolate topping really helps ‘lubricate’ the bar (well there’s a sentence you don’t read everyday!). A 50g bar is ever so filling, and the chocolate makes it quite rich, so it would be ideal fuel to take on a trek and spread it out with a bite here and there as and when you fancy it.

Nutrition Blurb

• 234 Calories
• 12.6g Fat (6.6g of which are saturated)
• 20.3g Carbs (13.5g of which are sugars)

Morning Berry Protein Flapjack

This tightly packed pale coloured protein flapjack has lovely little flecks of berries running through it. It crumbles easily when you get it out of the packet and although it has a nice sweet berry taste, it is slightly dry for my liking. Having said that, flapjacks aren’t just for fitness fiends, oh no siree they’re also fab for getting you through that mid afternoon slump and these make a fab dunking partner to your afternoon cuppa. Chewy and crunchy at the same time, it kind of tastes a bit like puffed rice exploding in your mouth with each bite.

• 216 Calories
• 10.2g Protein
• 9.6g Fat (3.1g of which are saturated)
• 21.1g Carbs (12.3g of which are sugars)

Cocoa Raisin Protein Flapjack

This is the new flavour on the block and oh what a flavour. Topped with chocolate (hooray to that!) and packed with a tonne of juicy big raisins there’s no doubt this one tastes sweeter and contains more sugar than the other protein flapjacks. And at first, I wasn’t too sure about the taste, however this is the grower of the bunch, the one I kept nibbling and picking at when taste testing. It’s the one that feels the most extravagant and the one you’re most likely to choose as a daily snack, rather than as fitness fuel. Chocolate and raisins in a flapjack, in my eyes you can’t really go wrong!

• 222 Calories
• 10.7g Fat (5g of which are saturated)
• 21.6g Carbs (14.8g of which are sugars)

Peanut Power Protein Energy Bar

First up let’s talk about the genius mastermind that came up with the idea of making this a snappable bar. Yep, this protein energy bar has just made your long run fuelling a hell of a lot easier. Looking like a peanut butter shaped chocolate bar, it has been designed to be eaten in 3 chunks to help fuel you at intervals. And with its slow release energy and its natural whole food ingredients it is a darn sight better than those hideous energy gels!

Smells like caramel, looks like caramel, it’s basically like compacted crunchy peanut butter with a sweet caramel after taste. Yes the sugars are high, but it’s from the natural sugars of the fruit and not from added sugar or syrup. Unlike the flapjacks, this is a cold pressed product, so there is no baking involved. It makes for a slightly chewier bar but there is still a satisfying crunch to it. As well as being gluten free, the Peanut Power Protein Energy Bar is wheat and dairy free too.

A great fuel to slip in your backpack if you’re doing an adventure challenge, as it is packed with lots of energy and is easy to eat as you go along. I definitely plan on taking one out with me on my next long run to see if it makes a difference to how I feel when I run, both during and afterwards.

• 203 Calories
• 6g Fat (1g of which are saturated)
• 25.7g Carbs (21.1g of which are sugars)

There are currently 7 different flavours of protein flapjack and 4 protein energy bar flavours. They can be bought from most of the major supermarkets. Or why not find out how you can get your mitts on some for free, by checking out our GIVEAWAY below.

*products gifted for review and giveaway.

Ever the one to share my love of flapjacks, I’ve got a fab giveaway coming up that means you too can have the joy of receiving a parcel load of flapjacks in the post for free too!

For your chance to win a selection of 12 Trek bars make sure you check out our Facebook page and our Instagram page for more details.

Giveaway opens at midday on Wednesday 6th March and closes at midnight on Wednesday 13th March. Entrants must be 18 years or over and must be residents of the UK.

On Your Stretch Marks. Get Set. GO!

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Breakfast-Themed Protein Snacks

The Trek Peanut Butter Protein Flapjack is Gluten-Free

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Trek Protein Flapjacks Peanut Butter 3 X 50G

Offer valid for delivery from 20/03/2024 until 16/04/2024

Product Description

Ingredients, allergy information, net contents, nutritional information, recycling information, name & address, manufacturer address, using product information.

While every care has been taken to ensure product information is correct, food products are constantly being reformulated, so ingredients, nutrition content, dietary and allergens may change. You should always read the product label and not rely solely on the information provided on the website.

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Peanut Hamper

• View history

Eschewing an alphanumeric name because she " didn't want to sound robotic ", Peanut Hamper chose her name on the basis of an algorithm to determine a " mathematically perfect name" after a study of all Federation languages . ( LD : " No Small Parts ")

Peanut Hamper chose a life path to get away from her father, Kevin , who wanted her to stay with him and their fellow exocomps . She initially planned to become a dabo girl on Freecloud , but when that plan failed, she decided to pursue a career in Starfleet instead. ( LD : " A Mathematically Perfect Redemption ")

She was initially excited to serve aboard the Cerritos . She was assigned a liaison officer in the person of Ensign D'Vana Tendi . Ensigns Peanut Hamper and Tendi served in the ship's medical division . Peanut Hamper initially struggled with tool manipulation, but displayed a strong aptitude for sensitive surgical procedures that impressed Dr. T'Ana .

In spite of this initial success as a new member of the crew, Ensign Peanut Hamper became fearful and selfish when she was asked to undertake a dangerous mission to deploy a computer virus into the systems of a hostile Pakled Clumpship . Peanut Hamper refused to undertake the mission, declared that she had only joined Starfleet to anger her father, and deserted her ship and crew by beaming herself off the Cerritos . She was subsequently stranded in deep space in the debris field left over from the battle. ( LD : " No Small Parts ", " A Mathematically Perfect Redemption ")

During her time in the debris field, Peanut Hamper constructed a friend she named Sophia . She was also able to construct what was essentially a nacelle with a seat and scavenged dilithium from the debris field to power a warp field , which she estimated would reach a warp factor of 0.2 or 0.3. When Drookmani scavengers discovered the debris field however, she abandoned Sophia at the last minute, and engaged the nacelle to escape. Her warp speed was very brief, and she ended up crash landing on Areolus .

She was spotted by Kaltorus of the Areore , and he saved her, and promised to restore her. While initially, Peanut Hamper was not enthusiastic about living amidst a pre-warp civilization , as time passed, she grew closer with the villagers, and eventually made an impression on the son of Kaltorus, Rawda . The two began a romantic relationship and ultimately decided to become husband and wife.

Before their wing-joining could take place, however, the Drookmani arrived and began scavenging their homes, and she called the Cerritos for help, surprising her former crewmates. She convinced the Areorans that she could disable the Drookmani ship despite the danger. Taking the Drookmani's Shuttlecraft , she boarded their ship and overloaded their engines, destroying it. As Captain Carol Freeman , Lieutenant Shaxs and Tendi were forced to perform first contact with the Areorans, Peanut Hamper told Rawda that she had to leave to rejoin them despite their pleas. Before she could leave, the Drookmani powered up one of the Areorans' ancient ships and began attacking the villagers and the Cerritos . The Drookmani captain then revealed that Peanut Hamper, erroneously named " Peanut Butter ", had contacted them to scavenge the ships and would have no resistance, meaning she had engineered the heroics that brought the Cerritos crew here. After mocking Rawda's grief over her duplicity, Tendi tried to persuade Peanut Hamper to save the day again, but she refused and disappeared.

After Rawda rescued his people and the Cerritos , Peanut Hamper reemerged from her hiding spot, claiming that getting him to embrace his heritage was what she wanted to do all along, Rawda exiled her from Areolus for her duplicity. When she tried to rejoin her former crewmates, Freeman made it clear she wasn't welcome back. In indignation, she threatened to call the Borg to assimilate them and attempted to do so before Tendi and Shaxs shoved her transponder back into her chassis, with Shaxs effectively having to take her into custody to keep her from sending a signal.

She was then sent to the Daystrom Institute on Earth and placed in the Self-Aware Megalomaniacal Computer Storage where she was met by AGIMUS , who complimented her on her name and suggested the two of them could work together. ( LD : " A Mathematically Perfect Redemption ")

While Peanut Hamper initially plotted with AGIMUS to fool the parole board, escape, and begin a plan of domination, she eventually realized that she really did feel remorse for betraying everyone. Peanut Hamper began working with her father Kevin on her parole and AGIMUS revealed that he didn't really want to conquer everything, he was just lonely and wanted a friend. While AGIMUS was returned to prison, he intended to rehabilitate himself for real, petition for release and move in with Peanut Hamper. ( LD : " A Few Badgeys More ")

External link [ ]

• Peanut Hamper at Memory Beta , the wiki for licensed Star Trek works
• 2 USS Enterprise (NCC-1701-G)
• 3 Star Trek: The Next Generation

• Cereal Bar >

12x Trek Peanut Butter Protein Flapjacks (4 Packs of 3x40g)

Regular price £13.20 £3.95 On Sale

• Best Before : 07/03/2024

12x Trek Peanut Butter Protein Flapjacks (4 Packs of 3x40g) Unleash your snacking potential with the taste bud delight of TREK Peanut Butter Protein Flapjacks. Infused with natural ingredients, the bar sports a yummy peanut butter topping, guaranteed to satisfy any peanut cravings. Our flapjacks not only tickle your palate but also provide a wholesome 7g plant-based protein kick. Plus, they're gluten-free and vegan-friendly, making them a healthy option for every snack-lover out there! No artificial sweeteners included.

These are normally £3-£3.30 for 3 in the supermarkets

Ingredients

Gluten Free Oats (24%), Rice Syrup, Peanut Butter Flavour Coating (14%) [sugar, Vegetable Fats (palm Kernel*, Palm*, Shea), Rice Powder (dried Rice Syrup, Rice Starch, Rice Flour), Caramelised Sugar, Colour: Safflower Extract, Emulsifier: Lecithins, Natural Flavouring], Soya Protein Crispies (13%) ( Soya Protein Isolate, Tapioca Starch, Salt), Vegetable Oils (rapeseed, Palm*), Peanut Butter (7%), Sugar, Soya Flour, Peanut Flour (2%), Peanut s (1.5%), Sea Salt, Natural Flavouring, Salt, *sustainably Sourced

Allergy Advice For allergens, see ingredients in bold. May contain traces of Nuts and Milk.

Number of uses 3 Servings per Box - Deal Gives You 12 Servings in Total

Number of Boxes 4

Net Contents 120g ℮ per Box - Deal gives you 480g ℮ in total

Best before: See side of pack

Manufacturers contact details Natural Balance Foods, 45 Grosvenor Road, St Albans, Hertfordshire, AL1 3AW,

Thank you for submitting a review!

Your input is very much appreciated. Share it with your friends so they can enjoy it too!

I loved these not eating well if at all, they had a bit of cruch to them so not gloopy in your mouth.

A good chew

Good value and nice for a snack

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TREK Protein Flapjacks Peanut Butter 3x40G

Purchase options and add-ons, about this item.

• Protein Oat Bar with Peanut Butter Flavoured Topping and Peanuts
• 100% Plant based ingredients
• No artificial sweeteners
• Gluten Free and Suitable for Vegans

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PRODUCT CERTIFICATION (1)

USDA Organic products are grown and processed according to the USDA Organic standards addressing soil and water quality, among other factors. Organic is protected by law, inspected by experts, traced from farm to store, and shaped by public input.

Rainforest Alliance seal stands for more sustainable farming methods that help improve farmer livelihoods & mitigate climate change.

Product Description

TREK Peanut Butter Protein Flapjack. These protein flapjacks are no ordinary snack. Packed full of peanuts with a creamy, nutty topping, this bar takes snacking to a whole new level. Not only is it made with Natural Ingredients, but it also uses Plant Based Protein, and is Vegan and Gluten Free.

Product details

• Manufacturer ‏ : ‎ Natural Balance Foods
• ASIN ‏ : ‎ B0CY1Y67Y6
• Country of Origin ‏ : ‎ Belgium

Important information

Gluten Free Oats (24%), Rice Syrup, Peanut Butter Flavour Coating (14%) [Sugar, Vegetable Fats (Palm Kernel*, Palm*, Shea), Rice Powder (Dried Rice Syrup, Rice Starch, Rice Flour), Caramelised Sugar, Colour: Safflower Extract, Emulsifier: Lecithins, Natural Flavouring], Soya Protein Crispies (13%) (Soya Protein Isolate, Tapioca Starch, Salt), Vegetable Oils (Rapeseed, Palm*), Peanut Butter (7%), Sugar, Soya Flour, Peanut Flour (2%), Peanuts (1.5%), Sea Salt, Natural Flavouring, Salt, *Sustainably Sourced

Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.

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Disclaimer : While we work to ensure that product information is correct, on occasion manufacturers may alter their ingredient lists. Actual product packaging and materials may contain more and/or different information than that shown on our Web site. We recommend that you do not solely rely on the information presented and that you always read labels, warnings, and directions before using or consuming a product. For additional information about a product, please contact the manufacturer. Content on this site is for reference purposes and is not intended to substitute for advice given by a physician, pharmacist, or other licensed health-care professional. You should not use this information as self-diagnosis or for treating a health problem or disease. Contact your health-care provider immediately if you suspect that you have a medical problem. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition. Amazon.com assumes no liability for inaccuracies or misstatements about products.

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• Taste Tests
• Nuts & Seed Guides

We Try All 18 Kinds of Trader Joe's Trail Mix

Trader Joe's is beloved at Serious Eats for many things: its flavorful veggie burgers , its chocolate lava cakes and other frozen treats , and most recently, its kouign amann . But there's a wide shelf stocked with trail mixes line—all 18 kinds—and we'd never tasted out way through them. Hundreds of almonds, peanuts, cashews, dried cranberries, chocolate in many forms (chips, drops, chunks), and more were eaten over the course of this taste test. And because of the sheer number of varieties, we divided them into two categories: "with chocolate" and "without chocolate."

With Chocolate

Happy trekking: almonds, cashews, pistachios, chocolate, cranberries & cherries.

With roasted almonds, roasted salted cashews, dry roasted pistachios, semi-sweet chocolate chips, cranberries, and tart cherries, there's a lot more going on here compared to many others. It definitely lives up to its name: it's the exact kind of trail mix I want to take with me on a hike. I appreciated the variety of savory, sweet, and tart. Note: if you bring this to a park on a hot day by accident, the chocolate will melt and create the most delicious, bark-like clusters.

Nuts About Raspberries & Chocolate Trek Mix

The dried raspberries were a good complement to the Belgian chocolate chips, peanuts, and almonds. I'd actually never had a dried raspberry before, and I have to say I'm a fan. They're tarter and chewier than their cranberry counterpart. My only complaint is that there weren't that many. While similar mixes guaranteed around seven to 10 cranberries per handful, here there were around 20 raspberries in the entire bag.

Sweet, Savory & Tart Trek Mix

Here's how the ingredients fall into three categories. Sweet: golden raisins, and three kinds of "drops" (semi-sweet chocolate, white chocolate, and peanut butter). Savory: peanuts, roasted almonds, and "fancy grade" cashews. Tart: dried cranberries. This bag made me wish that more of the TJ's trail mixes incorporated golden raisins. I appreciated the immense variety; every handful was a different assortment. It did make me wonder why it had real peanut butter drops while the Tempting Trail Mix has a peanut butter "flavored" version. I preferred these, which did taste more like the real thing, though they weren't as silky or smooth, texture-wise.

Peanut Butter Cups Trax Mix

Milk-chocolate peanut butter cups are mixed with roasted salted almonds, roasted salted cashews, and dried bing cherries. The cherries were fat and juicy, though they were almost unpalatably sour and salty; a bit like li hing mui (Chinese dried salty plums). The dime-sized peanut butter cups were solid stand-ins for Reese's. But while they did add a dessert-like break among the other ingredients, they felt a bit out of place among the cherries and nuts in a way that plain chocolate chips don't.

Tempting Trail Mix

With Belgian chocolate chips and peanut butter-flavored chips—in addition to dried cherries, roasted, salted peanuts, and roasted, salted cashew pieces and almonds—this one definitely has a lot of tempting ingredients, and satisfies that 3 p.m. afternoon sweet craving. The cherries are plump, tart, and juicy. For the ultimate trail mix indulgence, dig out a few chocolate and peanut butter chips and eat them together. The peanut butter chip-and-cherry combo is almost like taking a bite of a PB&J.

Powerberries Trek Mix with Almonds, Cashews & Cranberries

The superstar here among the almonds, cashews, and cranberries are the dark chocolate "power berries." The peanut M&M-sized balls have a thick dark-chocolate shell with a malt-like center that's made with the concentrated juice of acai, pomegranate, cranberry, lemon, blueberry, and elderberry. It's hard to discern each of the fruit flavors listed above, though hints of lemon shined through.

Rainbow's End Trail Mix

With dry roasted peanuts and almonds, raisins, and candy-coated chocolate, this is like your quintessential, no-fuss hiking trail mix. My only complaint is that the imitation M&M's are nowhere near as good as the original.

Simply Almonds, Cashews & Chocolate Trek Mix

What is listed on the bag is what you get, and I loved it for its simplicity. The semi-sweet chocolate chunks are more sizable than any of the other "chips" or "drops," which made up for the fact that there weren't as many in each handful.

Without Chocolate

Cashew macadamia delight trek mix.

In addition to dry roasted cashews and macadamias, this one has dried pineapple, dried cranberries, and dry roasted almonds. Like Simply the Best (mentioned below), the pineapple is almost candy-like. The plus side? The lack of salt on the nuts kept the cranberries tasting sweet, giving the bag an overall well-balanced profile.

Go Raw Trek Mix

In addition to untreated cashews, almonds, and filberts (better known as hazelnuts), and raisins, this mix had walnuts, something that I found in just one other mix (the Omega Trek). It was somewhat refreshing to have a mix where all of the ingredients appeared in their truly raw forms, without added salt—something many trail mix-lovers would appreciate. The walnuts were an especially big draw. The cashews were broken into pieces, and I had to dig to find a hazelnut.

Macadamias Mix Gingerly with Cranberries & Almonds Trek Mix

The basic ingredients of roasted and salted almonds and sweet dried cranberries are punched up with a couple of more special ones (dry roasted and salted macadamias, dried ginger), giving this mix a nice variety of flavors and textures. Macadamias are like the dessert of nuts—rich and buttery—while the chewy ginger added a nice hint of spice.

Oh My! Omega Trek Mix with Omega Fortified Cranberries

In addition to the cranberries, this mix includes pepitas (a.k.a. pumpkin seeds), walnuts, dry roasted salted pistachios, and roasted salted almonds and pecans. In fact, it has a wider variety of nuts than all of the others, and is the only mix to incorporate pecans and pumpkin seeds. When I saw the pumpkin seeds through the clear package, I knew that I was going to love it. And they delivered the perfect amount of crunch to the mix. The cranberries are fortified with oil extracted from the fruit's own seeds, though they taste like the non-fortified versions in the other mixes. Overall, this was my favorite.

Organic Trek Mix: Simply Cashew, Almond and Cranberry

The fruit-to-nut ratio of organic dry roasted cashews, almonds, and dried cranberries was heavily skewed toward the fruit. More than half the bag was filled with cranberries, which I ended up using in cereal, mixed in with yogurt, and on salads. It's the only organic option, so if that's important, this one is for you.

Salty, Sweet & Nutty Trek Mix with Natural & Honey Roasted Peanuts

Two words: peanut brittle. This one is hands down the most likely to appeal to those with a sweet tooth, with cashews (both salted and honey roasted), peanuts (both salted and honey roasted), and salted almonds. The honey-roasted peanuts have a thick, sweet, crunchy layer, giving them a dessert-like quality. You will find yourself scavenging for the peanut brittle—and it will get stuck in your teeth.

Simply Almonds, Cashews & Mango Trek Mix

Though the almonds and cashews are listed as "roasted salted," they weren't nearly as salty as expected. As for the mango, there is a lot of it—and big chunks, at that. Though I enjoyed the chewy texture of the fruit, I found its sweetness a bit over the top. Too bad it didn't taste like Trader Joe's much more delicious Just Mango Slices, which are unsulfured and unsweetened.

Simply Almonds, Cashews & Cranberries Trek Mix

The nuts here really are simple; according to the ingredients list, they are not roasted or salted. However, canola oil and "salt" are listed in parenthesis—and the cranberries are like a magnet for the salt. Unlike the organic version of the same mix, the ratio here was even—every handful yielded about the same amount of almonds, cashews, and cranberries.

Simply the Best Trek Mix

This one has roasted and salted almonds and cashews, plus dried pineapple, cranberries, and tart cherries. I always seemed to get more cashews and almonds than anything else—some more fruit would have helped balance things out, except for the fact that the cranberries and cherries picked up a lot of salt. There were fewer pieces of pineapple than anything else, which worked well because I found the pineapple to be quite sweet and slightly tough.

Triangulated Wasabi Trek Mix with Wasabi Almonds, Peanuts & Wasabi Peas

With wasabi almonds, wasabi peas, and roasted peanuts, this one had only three ingredients, but they went a long way. If you're a sucker for anything wasabi flavored, this mix is for you. That being said, some of the peas could have had more of a sinus-clearing kick. It still earned extra points for differing so greatly from the others—it was a nice change of pace.

More Serious Eats Recipes

Den of Geek

Star Trek: Lower Decks – Why Peanut Hamper’s Return Matters

Star Trek: Lower Decks brings back the conniving exocomp known as Peanut Hamper, and introduces some new alien species that we hope to see more of.

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This article contains Star Trek: Lower Decks spoilers.

Star Trek: Lower Decks Season 3 Episode 8

The latest episode of Star Trek : Lower Decks sees the return of the conniving and unscrupulous exocomp, Peanut Hamper. She also accompanies the introduction of a new alien species we hope to see again in the Star Trek universe. 

The last time the USS Cerritos encountered Peanut Hamper (Kether Donohue) she left the ship in the proverbial lurch ( season one’s “No Small Parts” ). After passing on the heroic chance to save the Cerritos by refusing to deliver a virus to an enemy vessel attacking the ship, Peanut Hamper transports away from the Lower Deckers, congratulating herself on her own good judgment – only to see the USS Titan arrive and rescue the crippled Cerritos , leaving Peanut Hamper alone in a debris field to fend for herself for two years. Guess the joke was on her.

The opening credits reinforce Peanut Hamper’s isolation as the regular credit sequence is replaced by scenes of the exocomp wandering aimlessly through space, looking for a safe haven. Penance for her crimes, no doubt, but eventually she winds up on a planet populated by seemingly primitive bird people whose culture has a most eclectic set of influences.

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“This episode has a little bit of Avatar , The Last Samurai , and Dances with Wolves in it,” Star Trek: Lower Decks showrunner Mike McMahan tells us “It’s a super sincere feeling and I think it adds to Star Trek.”

McMahan is referring to Peanut Hamper’s involvement with the avian species known as the Areore, who she lives with after finding her way to the planet. When Mike refers to this episode’s similarity to Avatar , he’s talking about Peanut Hamper’s defense of this new species against the Drookmani Scavengers that threaten the planet.

“It’s even got a Moana vibe in it, to boot,” he adds. In this case, he’s talking about the funny antics Ensign Peanut Hamper gets up to as she gains more awareness about organic life and its value in this episode; kind of similar to how Maui learns a bit of humility in Moana .

“We know who Peanut Hamper is,” McMahan says. “She isn’t like the exocomps from Star Trek: The Next Generation and [she] is such a change of speed from TNG .” Longtime Trek fans remember the original, selfless sentient exocomps we met in the TNG episode “The Quality of Life.”

“Every season I try to do an episode that’s truly my own,” McMahan says. “What can I do in an episode of Lower Decks where we shift the focus to a character we haven’t seen in two years, and tell a long story about her? And oh, she doesn’t even have a face!”

Since Peanut Hamper lacks any sort of human characteristics or features, everything she feels has to be presented by voice and limited body language. After all, an exocomp resembles a 1980s kid’s toy manufactured by Coleco. But in this episode, Peanut Hamper is still the manipulative and cunning robot we met in the first season. What comes out in this episode is her true nature.

“Peanut Hamper is limited to only a voice and funny situations,” he says. It’s a real testament to Kether Donohue’s ability to play this character so well that the episode, dedicated to this character who is making a comeback after two years, is able to stand on its own.

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As for the introduction of the Areore and the Drookmani Scavengers – both new races to Star Trek introduced by Lower Decks :

“I think we really built up Star Trek in this episode and added to the quadrant with more new alien species,” he says. The more species the Lower Deckers discover, the better, and the Aereor, a warlike avian species could be a great source of future stories to come.

And it seems like there’s this episode will have some important to the future of the series, as well.

“I really love this episode,” McMahan says. “The ending really makes me laugh – and it sets up a very funny episode in season four.”

Star Trek: Lower Decks drops every Thursday.

John K. Kirk | @capjkkirk

Nicknamed "Captain" Kirk at a young age, John is a freelance pop culture writer who also moderates panels for FAN EXPO CANADA. He has contributed to…

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Peanut Butter Flapjacks

Published: Jun 19, 2021 by Radwa . 8 Comments

Peanut butter flapjacks are sweet, chewy and rich oat bars loaded with peanut butter and chocolate chips. They are a great on-the-go breakfast, a delicious snack or a yummy dessert.

Peanut Butter Flapjack Recipe

I love this easy flapjack recipe because it is easy to make, super simple and uses good-for-you ingredients that guarantee a fantastic and rich taste. The most wonderful thing about this recipe is it’s so quick and will be ready in just 35 minutes!

I usually make a big batch of these Peanut butter flapjacks on Sunday night for a quick grab weekday breakfast.

Flapjacks are so easy for anyone to bake. So, if you’re looking for a delicious snack or treat to bake quickly, these Peanut butter flapjacks need just a few ingredients, and you can whip up a batch in less than an hour.

What Are Flapjacks?

In the United Kingdom, flapjack refers to baked oat bars (granola bar). Baked and cut into squares or rectangles, they usually made from only four ingredients; rolled oats, golden syrup, brown sugar and butter.

While in the United States and most of Canada, the term flapjack refers to a pancake.

What's In Peanut Butter Flapjacks?

Note : This is an overview of the ingredients. See the recipe card for full information on ingredients and quantities.

• Butter : I used unsalted butter, It gives an extra rich flavour and keeps the flapjacks moist.
• Brown sugar : I prefer dark brown sugar, it adds a distinct colour and flavour to the dish.
• Golden syrup : This recipe calls for golden syrup, which is thick and has a deep caramelized & buttery flavour.
• Peanut butter: I used smooth peanut butter but you may usee crunchy if you want.
• Rolled oats: They make the flapjacks chewy and gives the best texture. I used jumbo oats. However, you can use porridge oats if you like.
• Vanilla extract: For that extra dash of flavour.
• Milk chocolate chips: I like to use milk chocolate chips; however, you may substitute them with dark chocolate chips based on your preference.

How To Make Peanut Butter Flapjacks?

Before starting, preheat the oven to 170C / 338F and line a 22 cm baking pan with parchment paper.

One : In a saucepan, add golden syrup, butter and brown sugar over medium-low heat, stir until the butter melts.

Two : Now, add the peanut butter to the mixture and stir until it melts.

Three : Turn the heat off, add the vanilla extract and let the mixture cool down for 5-10 minutes then pour the mixture over the oats and chocolate chips and mix until incorporated.

Four : Now, transfer the mixture into the baking pan, press it down with your hands.

Five : Bake for 30-35 minutes or until golden brown. Let the flapjack cool down before cutting and serving.

Pro Tip: Make sure to take them out when they start to turn golden brown to prevent overbaking.

• The peanut butter flapjacks will be slightly soft when you take them out of the oven. Do not overbake them thinking they’re not yet cooked.
• You can toast the oats to make these flapjacks extra nutty and flavourful.
• If you want a crunchier flapjack, then you may use a large, shallow baking tin and bake them for 5-10 extra minutes.
• If you want a chewier flapjack, you may have to reduce the baking time. The flapjack will set as it cools down.

Variations & Substitutions

If you want to customise this snack to your liking, here are my suggestions for substations and variations that you can use.

• You may make this snack fruity by adding dried fruits like raisins, dried apricots or cranberries.
• If you prefer a nutty variation, you may add pecan nuts or even walnuts.
• You can also make other variation like Chocolate and banana flapjack or banana and peanut butter flapjack.
• This recipe uses smooth peanut butter, but you may also use nutty peanut butter as it gives a great texture.
• You can substitute rolled oats with porridge oats.
• You can also add orange zest or cinnamon to add some extra depth to the flavour.
• If you would like to make these flapjacks extra chocolatey, you can add 3 tablespoons of cocoa powder to the oat mixture.
• You may substitute dark brown soft sugar with caster sugar.
• Use a different nut butter, such as almond butter. Almond butter flapjacks sound delicious too.
• You can substitute golden syrup for honey or Maple syrup.
• Make these oat bars more nutrients by adding some seeds, raisins, nuts or sultanas.

Recipe FAQs

You can store these baked flapjacks in an airtight container for not more than a week.

Yes, you can. Let the flapjacks cool down completely and store them in an airtight container. You can also separate each layer with baking sheets to prevent them from sticking.

Your flapjack may be hard and crunchy, That's because you overheated the sugar, butter and golden syrup. It is important to cook them on medium to low heat.

Make sure to let the flapjacks cool down and press them down with your hand. If they still don’t seem to bind well, add some extra golden syrup to the mixture.

Yes, the flapjacks will feel soft when you take them off from the oven. Remember to cool them down for 5-10 minutes and cut them into bars or squares.

Yes, you will only have to replace the butter with vegan butter or any dairy-free spread.

More Flapjacks Recipes

• Maple Syrup Flapjacks
• Double Chocolate Chip Flapjacks

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Recipe Card

• ▢ Mixing bowl
• ▢ Measuring spoons
• ▢ Kitchen scales

Ingredients

• ▢ 150 g dark brown sugar
• ▢ 450 g porridge oats
• ▢ 150 g peanut butter
• ▢ 180 g butter
• ▢ 100 g golden syrup
• ▢ 1 teaspoon vanilla extract
• ▢ 150 g milk chocolate chips

Instructions

• Preheat the oven to 170C / 338F. Line a 22 cm baking pan with parchment paper.
• In a saucepan, add golden syrup, butter and brown sugar over medium-low heat, stir until the butter melts. 150 g dark brown sugar, 180 g butter, 100 g golden syrup
• Now, add the peanut butter to the mixture and stir until it melts. 150 g peanut butter
• Turn the heat off, add the vanilla extract and let the mixture cool down for 5-10 minutes then pour the mixture over the oats and chocolate chips and mix until incorporated. 1 teaspoon vanilla extract, 150 g milk chocolate chips, 450 g porridge oats
• Now, transfer the mixture into the baking pan, press it down with your hands.
• Bake for 30-35 minutes or until golden brown. Let the flapjack cool down before cutting and serving.
• The flapjacks will be slightly soft when you take them out of the oven. Do not overbake them thinking they’re not yet cooked.
• If you want a crunchier flapjack, I suggest you use a large, shallow baking tin and bake them for 5-10 extra minutes.
• If you want a chewier flapjack, I suggest reducing the baking time by 5 minutes. The flapjack will set as it cools down.
• Make sure to take them out when they start to turn golden brown to prevent overbaking.

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The Truly Bizarre Origins Of Peanut Butter

M ost grocery and convenience stores have peanut butter for sale, and it's so ingrained into the U.S. diet that most people don't think twice before grabbing a jar. The science of grinding up nuts into smooth, creamy butter might not be complicated, but the path taken from that first smushed peanut to warehouses and store shelves is truly bizarre. Don't think that a peanut farmer just decided one day to crush some up into butter one day because the real story is much more interesting.

While it's impossible to know the name of the first human who ground up peanuts, we know that these legumes were brought to this country in the 1700s. Now, there are endless brands and versions, from extra-crunchy to creamy PB made with dark chocolate. Retail peanut butter sales amount to about $850 million yearly, and peanut butter amounts to half of the U.S. use of peanuts. It's relatively inexpensive, unless you go for the high-end brands, and healthy to eat unless there's a lot of added sugar. Peanut butter is versatile and scrumptious, whether paired with jelly in a sammy or eaten straight out of the jar. Here's where it got its start and how things played out afterward.

Its Origins Can Be Traced To Different Countries

The true origins of peanut butter have been the subject of debate, with many stories told but not a great deal of solid proof for any one theory. It's been reported that Chinese chefs were crushing peanuts and using them in creamy sauce eons ago and that Africans were grinding peanuts into stews before recorded history.

There is some evidence that these legumes existed 3,500 years ago, and some researchers claim that peanut plants originated in South American countries like Mexico, Brazil, and Peru. There is peanut-shaped pottery and jars decorated with peanuts from that era, and around 1500 B.C., the Inca people buried peanuts with their dead to guide them on their journey to the afterlife. It's also theorized that the Incas were the first to grind the nuts into a paste and combine it with other ingredients like maize. But that's likely a far cry from what is found today on store shelves and in farmers' markets.

How Peanuts Came To North America

So if peanuts were first native to other parts of the world, how did they make their way to North America? The short answer is, colonizers brought peanuts back with them from travels. Enslaved Black Americans ate peanuts on ships that transported them to North America. Over time, they began planting them on North American soil. It wouldn't have been difficult to grow the plants since the nuts are in themselves seeds: The shells get popped open and the nuts get planted right in the ground.

Those peanuts were frequently used to feed livestock but they also made their way into household recipes. They became popular in the southern half of the U.S. and were eaten raw, boiled , or roasted. Peanuts were heavily consumed during the Civil War, and Union soldiers introduced them to the northern part of the country afterward. But peanuts didn't start moving toward mass production until John Harvey Kellogg entered the picture.

About John Harvey Kellogg

If the name Kellogg sounds familiar, it's because this family pioneered dry breakfast cereals like Frosted Flakes and Rice Krispies. John Harvey Kellogg earned a medical degree from Bellevue Hospital Medical College in 1875 and subsequently worked at Battle Creek Sanitarium (The San) in Michigan. While working there, he developed a range of foods for the patients and started serving them cornflakes for breakfast.

John Harvey is often confused with his brother W.K. Kellogg because they shared the same last name and worked together. The two founded the Battle Creek Sanitarium Health Food Company, which was eventually responsible for producing and managing food for the patients. A disagreement arose and W.K. split off, going on to form the Battle Creek Toasted Corn Flake Company in 1906. That is now the Kellogg Company.

John Harvey Kellogg was a vegetarian and was looking for dairy substitutes. Before forming his company with W.K., he devised a way to crush nuts between two rollers. The original plan was to find a non-dairy butter. He did that, but the implications were much greater than he probably ever thought.

John Harvey Kellogg's Bizarre Use Of Peanut Butter

John Harvey Kellogg was a nutritionist and many recognized him as a food pioneer. He promoted plant-based diets and was known to experiment in his test kitchen. It's no surprise that he turned his focus to peanuts, although he wasn't shy about working with almonds, either.

The San had 700 beds in its heyday but it may have been as much of a spa as it was a medical facility. Famous people like J.C. Penney and Henry Ford were treated there and Kellogg also practiced surgery on some of the patients. He believed in the nutritional value of nuts, but many of The San's residents had poor teeth and couldn't chew peanuts or other hard foods. This was Kellogg's inspiration behind creating an easy-to-eat vegetarian paste.

He worked with his brother on experiments rolling and flattening whole grains before moving on to peanuts and almonds. The patients could easily consume the digestible butter, so the Sanitas Nut Food Company was founded. Since almonds were more expensive, peanuts were the ingredient of choice. In 1895, Kellogg filed his patent for this prototype peanut butter product.

The World's Fair And C.H. Sumner

Agricultural festivals have been taking place for hundreds of years and became larger and better organized in the 1600s. But in 1851, things were taken to another level at London's Great Exhibition. This international fair celebrated industrial progress and paved the way for subsequent ones held in Paris and Philadelphia. Visitors got to see exciting new products as well as the manufacturing processes.

The 1904 World's Fair was held in St. Louis and its theme was to commemorate the 100th anniversary of the Louisiana Purchase Treaty signing. There were exhibits from 43 U.S. states and 62 countries in total. Amazed attendees witnessed things like the world's largest organ and on a much smaller scale, containers of peanut butter for sale. These were brought to the site by C.H. Sumner, a man who made a name for himself for this very reason. He took in $705.11, per Kansas Living Magazine, but other than that detail there is little other information about Sumner. In today's economy, that amount of money would roughly equal $23,913.21.

Peanut Butter Became A Food For The Rich And Famous

Before peanut butter gained widespread popularity, it was considered a luxury. It was hard to get in the early 1900s, so only those in the upper echelons were able to get their hands, forks, and spoons on it. One essentially had to visit elegant tea rooms in New York City to find it, and peanut butter was probably pretty expensive at the time as a result. Around the same time, homemakers were encouraged to use meat grinders to make their own peanut butter. One can only imagine how messy that might have been. 

But as more companies started producing peanut butter, it became cheaper and more readily available. It was only a matter of time before people started slathering their bread with the stuff. And in the 1930s, things came full circle. A depression-era cookbook called "Five Roses" contained a recipe for peanut butter bread that incorporated about half a cup right into the batter.

The Demand For PB Grew In The 1900s

As the years went by and manufacturing processes improved, companies were able to produce large quantities of peanut butter. Technological advancements led to the development of equipment that allowed producers to plant, grow, and harvest peanuts faster. Mechanical devices were also used to shell and clean the nuts. Demand for peanut butter skyrocketed, and consumers wanted more roasted and salted nuts, too.

World War I soldiers were given peanut butter and jelly sandwiches as part of their rations, and after the U.S. joined the war, the availability of many grocery products in the country decreased. Civilians had less access to wheat, beef, and pork because the soldiers needed to be fed. The U.S. Government initiated a meat and wheat consumption reduction program. Meatless Mondays and Wheatless Wednesdays were catchphrases used during this time. Americans were probably consuming more peanut butter than ever before since that wasn't being rationed. A similar story with food rationing also took place in World War II.

The Bread-Slicing Machine

Let's face it: Human beings like to avoid mundane tasks and prefer time-saving inventions. In past centuries, bread always had to be sliced by hand. But when fresh bread is sliced well in advance before serving, the inside gets exposed to air and it quickly becomes stale. This minor inconvenience led to an invention that also fueled the demand for peanut butter: the bread-slicing machine.

The inventor was none other than Otto Frederick Rohwedder, who hailed from Des Moines. He recognized the need for a contraption that would pre-slice bread for consumers and eventually came up with a design that wrapped it as well. He received the patent in 1932 and around that time sold the first bread-slicing machine to a baking company. But these technological innovations were only the first two parts of the nationwide craving for a creamy peanut butter and jelly sandwich. A few more things were needed and those will be covered next.

Along Came Skippy

Peanut butter processing machines like the one used by John Harvey Kellogg made old-fashioned mortar-and-pestle grinding processes obsolete, and other inventors soon got into the game. One of the best-known PB machines was patented by Ambrose Straub in 1903, and his design sped up the process significantly. Still, once the butter was made, it didn't take that long for the oils to separate from the solids. Oxygen and light exposure sped things up, so back in those days, these products spoiled too quickly to be transported to faraway places.

This is why peanut butter was only made and sold regionally for a long time. But necessity is the mother of invention, and entrepreneur Joseph Rosefield patented a peanut butter manufacturing process to get around this inconvenient detail in the 1920s. His method added hydrogen atoms to peanut oil, and this hydrogenation worked to prevent problematic separation. Rosefield launched Skippy Peanut Butter in 1933and other similar brands soon followed.

The First PB&J Recipe

Peanut butter on bread is nutritious and filling, but it's obvious that something is missing. Though PB is smooth and creamy, its somewhat thick and grainy texture can make it hard to swallow. A cold glass of milk is a perfect accompaniment but there's something better suited to share the bread space: jam or jelly.

The Boston Cooking School Magazine of Culinary Science and Domestic Economics reportedly published the first PB&J recipe in 1901, but this used crabapple or currant jelly. This was a precursor to the more widely known version that uses grape jelly. The first modern jam was created by Welch's in 1918, called  Grapelade,  and shipped to World War I soldiers. It was a bonafide hit and was introduced to the retail market five years later. Hydrogenated peanut oil, packaged sliced bread, and grape jam all led to the first mass-produced PB&J sandwiches that were sent to World War II soldiers. Families also loved them because they were tasty, inexpensive, full of protein, and could be slapped together in mere minutes. It was the perfect brown bag lunch for schoolkids and workers all over America.

The Elvis Sandwich

Peanut butter sandwiches have been and continue to be made with things other than jelly. Some enjoy it with fruit like bananas, grapefruit, and dried apricots, while others prefer savory additions like celery, cucumbers, or cheese. Plain white bread is still a classic option, but a thick sourdough or 100% whole wheat also does the job.

But nothing can compare to the peanut butter sandwich favored by The King, Elvis Presley. As the legend goes, his namesake sandwich was originally made at the Colorado Gold Mine Company restaurant in Golden, Colorado. It was called "Fool's Gold Loaf" and was anything but ordinary. Instead of white bread, the chefs hollowed out a loaf of French bread and filled it with PB, bananas, and bacon . And they didn't stop there: The whole thing was deep-fried. Elvis flew in his staff on his private jet to try the decadent treat, and later bought the recipe and shared it with his cook.

National Peanut Butter Day And Peanut Allergies

Peanut butter deserves its very own day each year, but it actually has two: National Peanut Butter Day in January and National Peanut Butter Lover's Day on March 1. But there's no reason to hold off eating it until then, and no one probably does. A Healthista survey completed in association with Pip & Nut revealed that nine out of 10 people have PB in their kitchens and 40% have more than one jar. According to this survey, the most-loved pairings are, in order of preference, bananas, chocolate, and jam.

People with peanut butter allergies may feel left out because they cannot enjoy the spread, but there are now some just-as-delicious substitutes. Peanuts are different from tree nuts like almonds because they're legumes.  They actually have more in common with green peas and beans because their seeds grow in pods. Someone who's allergic to legumes and not tree nuts can enjoy almond or cashew butter. Another option is sunflower butter, which can be free of those allergens. Always check the ingredients first and when you find a safe one that you like, grab a few jars.

Read this next: The Ultimate Guide To Snacks In America

• Protein Nut Bars
• Protein Flapjacks
• Protein Energy Bars
• Protein Power Bars
• Mixed Cases

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TREK’s Guide to Muscle Recovery Foods

Eating healthy foods after a workout can help your body recover faster and build stronger muscle tissue. The best recovery foods have lots of protein, which helps repair damaged muscle tissue, along with carbohydrates to replenish depleted energy stores. This article will look at some of the best muscle recovery foods to include in your plant based diet.

What is the relationship between food and muscle repair?

The harder you push your muscles during a workout, the more you’re going to need to replenish them afterwards. The burns and aches will let you know it’s time to eat some muscle recovery foods.

Muscle recovery is an important part of any fitness program. When we exercise, our bodies break down our muscles’ fibers. Our nutrition choices can either help us recover and grow stronger, or they can delay muscle recovery and hold us back.

When you’re looking for foods to heal sore muscles, there are five key nutrients you want to focus on:

• Protein – This is the building block of muscle. Luckily there are some great vegan sources of protein to add into your post workout diet.
• Carbs – They supply energy to support protein synthesis (the creation of new muscle). They also help boost glycogen stores and aid recovery after training. The best sources are complex carbs like whole grains, brown rice and vegetables.
• Creatine – This amino acid helps supply the energy needed for intense workouts. It is typically obtained from meat and fish, however vegans can incorporate creatine in their diet via nuts, seeds and legumes.
• Leucine – Another amino acid that helps stimulate protein synthesis. Some vegan sources of leucine include spinach, lentils and kidney beans.
• Omega-3s – These fatty acids reduce inflammation and help repair muscle tissue after a workout. Although fish is the most well known source of omega 3, you can also get it into your diet through seeds, seaweed and Brussels sprouts.

10 best foods for muscle recovery :

1. Blueberries – These little berries are packed with antioxidants that help reduce inflammation in your muscles after exercise. Blueberries also contain potassium and vitamin C, which promote muscle recovery and strengthen your immune system. Adding blueberries to a smoothie or just eating them alone can do wonders for your body after a workout.

Try our TREK Blueberry & Pumpkin Seed Protein Nut Bar for the ultimate, vegan post workout snack

2. Bananas – Rich in potassium – an electrolyte which helps your muscles contract. Bananas also contain glucose and fructose, which serve as quick energy sources for your body.

3. Broccoli – A favourite amongst bodybuilders, broccoli’s high magnesium content can help prevent muscle spasms, while its calcium and vitamin K content can help your body recover. Broccoli also has a good amount of protein, which helps build muscles.

4. Peanut butter – An excellent source of protein and healthy fats to help your body recover after a workout. Peanut butter is made from ground peanuts, which are one of the best foods for building muscle mass when eaten in moderation.

For the perfect peanut butter hit, try our TREK Peanut Butter Crunch Power Bar which is high in protein – perfect for providing energy before a workout.

5. Pumpkin seeds & almonds – These nuts are loaded with magnesium, which helps your muscles recover from exercise quicker by improving blood flow to your muscles and transporting oxygen throughout your body. Both also contain omega-3 fatty acids and other nutrients that reduce inflammation from an intense workout.

6. Sweet potatoes – A great source of carbs that contains a large amount of vitamin C. This reduces stress hormones in the body and helps in repairing muscles. They also contain a good amount of potassium that helps in balancing electrolyte levels in the body, which is important after an intense workout session.

7. Spinach – With high levels of beta-carotene (which helps repair damaged cells) and vitamin A (which is also important for cell growth), spinach works great as a muscle recovery food. It also contains magnesium, which plays an important role in helping muscles contract correctly.

8. Oats – A great source of complex carbohydrates, which means they give you long-lasting energy. They serve as the perfect base for a post-workout meal because they’re filling and packed with important nutrients. They’re also high in fibre and protein, so they aid in muscle recovery.

For natural oaty goodness try our TREK Original Oat Flapjack – a delicious vegan and gluten-free flapjack that contains natural slow released energy.

9. Pineapples – A good muscle recovery food because they contain bromelain, which is an anti-inflammatory enzyme. Bromelain is also known to reduce swelling and relieve muscle pain.

10. Beans – Kidney beans and black beans contain lots of fibre and protein without a lot of calories or unhealthy fats. That makes them perfect for muscle recovery after aerobic exercise like running or cycling.

TREK Bars : The ultimate post-workout snack

Eating the right foods after a workout can help aid your fitness journey. We burn a lot of energy when we exercise and lose nutrients like electrolytes which need to be replenished. This is where post workout snacks come in.

TREK products are the perfect post-work snack. Our vegan protein flapjacks contain carbohydrates which we know can help muscle recovery, whereas our protein energy bars and power bars can give your body the fuel it needs to re-energise after an intense workout. Better yet, they are snack sized so can fit right into your gym bag. So, what are you waiting for? Buy a TREK bar now!

As you can see, a holistic approach to fitness is one of the most effective methods. For more information on the relationship between exercise and nutrition read our TREK blogs on why protein is important for exercise and what are macronutrients.

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