Sweet Sundays with Abrah and some tessa
Vegan Raspberry Bars & Raspberry Shoes
Abrah and I both share a love for raspberries - they are not only her favorite fruit but I honestly eat a pack of raspberries everyday....so does Matt! Also don't think for a minute that all my posts are dreamy vegan treats - I had some fitness, travel and knowledge to these posts too.
I do wish however I had the patience to make all these treats like Abrah does but instead I complimenting this post with some new workout gear that is completely raspberry inspired. You might be saying: What?! at this point but bear with my story time.
My entire fitness career I have always worn Nikes but this year I got my first bout of plantar fasciitis ...plantar what??? Its basically when you get inflammation of a thick band of tissue that connects the heel bone to the toes. What this means is when you get out of bed in the morning you topple over in excruciating pain cause you can't walk (slightly exaggerated but you get the point). Or all of a sudden throughout the day your arch feels so agitated you must sit down. Long story short I have been a very good student of my own pain relief practices and have taken time off from aggravating strength training exercises such as squats and deadlifts and aggravating cardio exercises like running. Then I have worked largely on postural exercises to help bring my shoulders, neck and head back that way when I am running I do not have extra force in the frontal plane. You guys are like how does this relate to raspberry bars? Well it doesn't but I did buy some sick new raspberry shoes! Traded my Nikes in for some Saucony's found at the Napa Valley running store in Napa. I am going to try out as many new shoes as possible to see how they help the plantar fasciitis. What I found with most Nike shoes they lift your heel up which puts your foot in a vulnerable position that aggravates an already angry tissue. With these new raspberry Sauconys the insides are quite flat but have plenty of cushion in the entire shoe. We shall see how it goes! Alright back to your raspberry bar recipe and I will give you some exercises to heal plantar fasciitis as well.
Stretches for plantar fasciitis
1. Foot circles - 30 each direction
2. Calf Stretch - 2 minutes on an incline
3. Kneeling Hip Flexor Stretch - 3 minutes each side
4. Hamstring stretch - 2 minutes with legs up against a wall feet dorsiflexed and pigeon toes
5. Glute contractions - 10 mins...yes this sounds exactly like what it is - you are on the ground pressing your lower back to the ground, feet in alignment with your hips and squeeze your glutes for a count of 2 and a release of 1 sec for 10 mins.
Rotation of the femur has to be assessed. When something is going wrong in your feet it is generally stemming from a different part of your body such as your hips.
How to make these bars
If raspberries are NOT your favorite (what's wrong with you ?!) but you can easily substitute any other type of berry(ies) with this recipe!
They are naturally sweetened, vegan and gluten free. These taste best after setting I'm the fridge for a couple hours/overnight.
Preheat oven to 350°F.
We will start with making the filling first.
2 cups favorite berry or berry blend
1/4 cup maple syrup
1/8 cup fresh lemon juice
1/2 tsp vanilla extract
2 tbsp arrowroot starch & 2 tbsp cold water (mixed together)
Bring berries, maple syrup and lemon juice to a boil on medium high heat. Once boiling mix in vanilla and arrowroot mixture. Stir until it starts to thicken (30 -60 seconds). Remove from heat and set aside to thicken.
Line an 8 x 8 pan with parchment paper. Combine all crust ingredients (you can use food processor or just as easily mix with your hands).
1 3/4 cups almond flour
2 tbsp ground flax seed
1 tbsp vanilla extract
1 tbsp water
1/4 tsp sea salt
Bake for 12 min.
While baking create topping.
Combined topping ingredients in food processor. (If you don't mind a more chunky topping you can mix with your hands)
1 cup walnuts
1/2 cup shredded coconut
2 tbsp maple syrup
1 tbsp coconut oil
1/4 tsp sea salt
1/4 tsp almond extract (only use if you LIKE that almond flavor)
Take out crust and pour raspberry filling over crust. Top with topping.
Put back in oven for 15 minutes.
Let cool. Place in fridge overnight for best tasting!
Just another girl who is trying to inspire others. Passionate about health and fitness. And a love of coffee and peanut butter.