CRUNCHY NUTS AND SEEDS PROTEIN BARS

SERVES 16 BARS

2 cups chickpea flour

1 cup plus

2 tbsp almond flour

2 tbsp flaxseed meal

1 cup dairy-free milk

1 cup cashew butter

1⁄2 cup maple syrup

1⁄2 cup slivered almonds

1⁄2 cup dried cranberries

1⁄4 cup sunflower seed kernels

1⁄2 cup dairy-free chocolate chips, melted

NUTRITIONAL VALUES

Calories: 203kcal
Fat: 18.3g (9g S.Fat)
Carbs: 7.5g
Protein: 4g
Sugar: 3g
Sodium: 64mg

METHOD

Line an 8-inch square baking dish with parchment paper, extending 3 inches on opposite sides. This will serve as a handle to lift the bars out of the dish.

In a large mixing bowl, combine the flours and flaxseed meal. Mix in the milk, cashew butter, maple syrup, almonds, cranberries, and sunflower seeds with a heavy wooden spoon. Finally, stir in the melted chocolate. Pour the batter into the prepared dish and press firmly and evenly into all corners. Refrigerate for at least 30 minutes before serving.

Grab the parchment paper "handles" and lift out of the dish. Place on a cutting board and cut into 16 bars.

PEPITA AND ALMOND SQUARES

SERVES 16 SQUARES

1 cup almonds, coarsely chopped

1 cup old-fashioned oats

2⁄3 cup pepitas

2⁄3 cup dried cranberries

1⁄2 cup unsweetened shredded coconut

1⁄4 cup raw shelled hempseed

1⁄3 cup peanut butter

2⁄3 cup brown rice syrup

1⁄4 cup maple syrup

2 tsp vanilla extract

NUTRITIONAL VALUES

Calories: 181kcal
Fat: 9.6g (2.8g S.Fat)
Carbs: 21g
Protein: 4.9g
Sugar: 12.6g
Sodium: 37mg

METHOD

Line an 8-inch square baking dish with parchment paper, extending 3 inches on opposite sides. This will be used as a handle to lift the squares from the dish.

Combine the almonds, oats, pepitas, cranberries, coconut, and hempseed in a large mixing bowl. Combine thoroughly. Stir in the peanut butter, making sure it's evenly distributed. When most of it has been worked in, you can use your fingers.

In a small saucepan, combine the brown rice syrup, maple syrup, and vanilla extract. Bring to a boil and continue to cook until it reaches the hard ball stage on a candy thermometer, 260°F (127°C). When this temperature has been reached, quickly pour over the almond mixture, and thoroughly stir. It will quickly begin to harden. Pour into the prepared dish and press down as firmly and evenly as possible. Refrigerate for at least 30 minutes before serving.

Grab the parchment paper "handles" and lift out of the dish. Place on a cutting board and cut into 16 squares.

RAW DATE CHOCOLATE BALLS

SERVES 24 BALLS

3⁄4 cup sunflower seed kernels, ground

1⁄2 cup dates, pitted, chopped well

1⁄2 cup walnuts, chopped

1⁄2 cup unsweetened cacao powder

1⁄2 cup maple syrup

1⁄2 cup creamy almond butter

1⁄2 cup old-fashioned oats (use gluten-free if desired)

1⁄4 cup raw shelled hempseed

170g (6oz) unsweetened coconut, for coating

NUTRITIONAL VALUES

Calories: 269kcal
Fat: 15.1g (7.8g S.Fat)
Carbs: 26.9g
Protein: 7.3g
Sugar: 14.1g
Sodium: 196mg

METHOD

In a large mixing bowl, combine the sunflower seeds, dates, walnuts, cacao powder, maple syrup, almond butter, oats, and hempseed. Combine thoroughly.

Pinch off pieces of dough and roll them into 24 balls. Each ball should be rolled in shredded coconut. Place in the refrigerator for about 30 minutes to harden.

OVER-THE-TOP BARS TO GO

SERVES 16 SQUARES

1 1⁄2 cups old-fashioned oats

1⁄2 cup pecans

1⁄2 cup pistachios

1⁄2 cup cashews

1⁄2 cup dried cranberries

1⁄4 cup dates, pitted and chopped

1⁄4 cup sunflower seed kernels

1⁄4 cup pepitas

2 tbsp raw shelled hempseed

1⁄2 cup peanut butter

1⁄2 cup brown rice syrup

3 tbsp maple syrup

NUTRITIONAL VALUES

Calories: 256kcal
Fat: 11g (1.9g S.Fat)
Carbs: 35.5g
Protein: 7.7g
Sugar: 12.2g
Sodium: 64mg

METHOD

Line an 8-inch square baking dish with parchment paper, extending 3 inches on opposite sides. This will serve as a handle to lift the bars out of the dish.

In a large mixing bowl, combine all of the ingredients except the peanut butter and syrups. Start mixing in the peanut butter with a wooden spoon, then use your hands to mix and pinch until the peanut butter is well incorporated into the dry ingredients.

In a small saucepan, combine the brown rice syrup and maple syrup. Bring to a boil and cook until a candy thermometer reads 260°F (127°C) for hard ball stage. Pour the syrups over the oat mixture and thoroughly mix. The mixture should then be quickly spread into the prepared dish. It will cool quickly, allowing you to press down into the dish as evenly as possible with your fingertips. You can also press down firmly with the bottom of a measuring cup. Refrigerate for at least 30 minutes before serving.

Grab the parchment paper "handles" and lift out of the dish. Slice into sixteen squares on a cutting board.

PROTEIN PEANUT BUTTER BALLS

SERVES 24 BALLS

1⁄2 cup creamy peanut butter

1⁄2 cup maple syrup

1⁄2 cup powdered soy milk, non- GMO

1⁄4 cup flaxseed meal

1⁄2 cup coconut flour

1⁄4 cup peanuts, chopped fine

NUTRITIONAL VALUES

Calories: 52kcal
Fat: 3.5g (3g S.Fat)
Carbs: 4.2g
Protein: 1.1g
Sugar: 0.8g
Sodium: 121mg

METHOD

In a medium mixing bowl, combine the peanut butter and maple syrup. Combine thoroughly. Combine the powdered soy milk, flaxseed meal, and coconut flour in a mixing bowl. Make 24 balls out of the mixture. Roll each ball in the chopped peanuts lightly.

Keep refrigerated for up to 2 weeks.

CHERRY CHOCOLATE HEMP BALLS

SERVES 24 BALLS

1 cup old-fashioned oats

1⁄2 cup unsweetened shredded coconut

1⁄2 cup dried cherries, chopped

1⁄2 cup pistachios, chopped

1⁄3 cup dairy-free chocolate chips

1⁄3 cup peanut butter

1⁄4 cup maple syrup

1⁄4 cup raw shelled hempseed

NUTRITIONAL VALUES

Calories: 77kcal
Fat: 4.8g (1.8g S.Fat)
Carbs: 6.9g
Protein: 2.3g
Sugar: 2.8g
Sodium: 26mg

METHOD

In a large mixing bowl, combine all the ingredients. Mix thoroughly with a sturdy wooden spoon. Make 24 balls out of the dough.

Refrigerate for up to 5 days or freeze for up to 6 months.

TROPICAL LEMON PROTEIN BITES

SERVES 24 BALLS

1 3⁄4 cups cashews

1⁄4 cup coconut flour

1⁄4 cup unsweetened shredded coconut

3 tbsp raw shelled hempseed

3 tbsp maple syrup

3 tbsp fresh lemon juice

NUTRITIONAL VALUES

Calories: 202kcal
Fat: 15.2g (3.4g S.Fat)
Carbs: 4.8g
Protein: 12.6g
Sugar: 0.7g
Sodium: 445mg

METHOD

In a food processor, grind the cashews until very fine. Add the remaining ingredients and process until well combined. Pour the mixture into a large mixing bowl.

Take a clump of dough and roll it into a ball. Continue squeezing and working it until a solid ball is formed.

NO-BAKE CEREAL DATE BARS

SERVES 16 BARS

2 cups granola cereal

2 tbsp flaxseed meal

2 tbsp protein powder

1⁄2 cup peanuts, chopped

1⁄2 cup dates, chopped small

1⁄2 cup almond butter

1⁄2 cup brown rice syrup

1⁄4 cup maple syrup

NUTRITIONAL VALUES

Calories: 140kcal
Fat: 10.4g (1.7g S.Fat)
Carbs: 33g
Protein: 9.1g
Sugar: 19.1g
Sodium: 24mg

METHOD

Line an 8-inch square baking dish with parchment paper, extending 3 inches on opposite sides. This will serve as a handle to help you remove the bars from the pan.

In a large mixing bowl, combine the cereal, flaxseed meal, protein powder, peanuts, and dates.

Combine the almond butter and both syrups in a small saucepan. Bring to a boil and continue to cook until the hard ball stage, 260°F (127°C) on a candy thermometer, is reached. Stir into the cereal mixture quickly, then spread into the prepared dish. It will cool quickly, allowing you to press down into the dish as evenly as possible with your fingertips. Refrigerate for at least 30 minutes before serving.

Grab the parchment paper "handles" and lift out of the dish. Slice into sixteen squares on a cutting board.

PROTEIN POWER PISTACHIO BITES

SERVES 18 BALLS

1⁄2 cup old-fashioned oats

1⁄2 cup almond butter

1⁄4 cup maple syrup

1⁄3 cup oat bran

1⁄3 cup flaxseed meal

1⁄3 cup pistachios, ground

1 tbsp raw shelled hempseed

NUTRITIONAL VALUES

Calories: 433kcal
Fat: 34g (7.1g S.Fat)
Carbs: 22.2g
Protein: 14.5g
Sugar: 4.6g
Sodium: 1010mg

METHOD

In a large mixing bowl, combine all the ingredients and thoroughly combine.

Make eighteen balls out of the dough.

PEANUT BUTTER CHOCOLATE SEEDBALLS

SERVES 16 BALLS

454g (16oz) dairy-free chocolate chips

1⁄2 cup creamy peanut butter

1⁄2 cup raw shelled hempseed

1⁄2 cup unsweetened shredded coconut

1 cup sunflower seed kernels, pulsed fine in a mini food processor, divided

NUTRITIONAL VALUES

Calories: 281kcal
Fat: 18.9g (6.7g S.Fat)
Carbs: 22.8g
Protein: 6.2g
Sugar: 10.7g
Sodium: 166mg

METHOD

In a double boiler, melt the chocolate. Mix in the peanut butter thoroughly. Remove from the heat and stir in the hempseed, shredded coconut, and 1/2 cup sunflower seeds. Refrigerate the dough for 30 minutes, or until it is firm enough to scoop with a small cookie scoop.

Remove the dough from the refrigerator and divide it into 48 balls. You can smooth them out with your palms to make smoother balls. Roll them in the remaining pulsed sunflower seeds while they are still warm from rolling.

These will last about 3 weeks in the fridge and 6 months in the freezer.

CHOCOLATE SUNFLOWER PROTEIN COOKIES

SERVES 12 COOKIES

1 cup dairy-free butter

3⁄4 cup plus 2 tbsp coconut sugar

2 tbsp ground chia seeds

2 1⁄4 cups whole wheat pastry flour

1⁄4 cup protein powder

1 tsp baking soda

1⁄2 tsp baking powder

1⁄4 tsp salt

1 tsp vanilla extract

1 cup dairy-free chocolate chips

1⁄4 cup sunflower seed kernels

NUTRITIONAL VALUES

Calories: 142kcal
Fat: 13.1g (1.9g S.Fat)
Carbs: 5.3g
Protein: 2.7g
Sugar: 0.3g
Sodium: 43mg

METHOD

Preheat the oven to 375°F (190°C, or gas mark 5). Cut parchment paper to fit on a baking sheet. Set aside.

In the bowl of a stand mixer, cream together the butter and sugar for 5 minutes on medium-low speed.

Meanwhile, combine ground chia seeds and 6 tbsp water in a mixing bowl and set aside.

In a medium mixing bowl, combine the flour, protein powder, baking soda, baking powder, and salt.

Combine the vanilla and chia extracts with the butter mixture. Mix until well combined. Mix in a little of the flour mixture at a time. Mix in the chocolate chips and sunflower seeds on low speed.

Form into round balls and place about 2 inches apart on the prepared baking sheet. Flatten to a thickness of about 1/2 inch. Bake for 8–9 minutes in the oven

Allow to cool on a wire rack.

CHOCOLATE CAKE MUNCH COOKIES

SERVES 12 COOKIES

1⁄2 cup dairy-free butter, softened

1 cup coconut sugar

1 tbsp chia seeds or ground chia seeds

3⁄4 cup soy milk

1 tsp vanilla

2 cups whole wheat flour

1⁄4 cup protein powder

1 tsp baking powder

1⁄2 tsp baking soda

1⁄2 tsp salt

1⁄2 cup cocoa powder

1 cup walnuts, chopped

NUTRITIONAL VALUES

Calories: 193kcal
Fat: 8.4g (0.9g S.Fat)
Carbs: 24.6g
Protein: 6.9g
Sugar: 1.9g
Sodium: 171mg

METHOD

In the bowl of a stand mixer, combine the butter and sugar. For 5 minutes, mix on medium speed.

Meanwhile, combine the chia seeds with 3 tablespoons water.

Mix the chia mixture, milk, and vanilla into the butter on medium speed. In a medium mixing bowl, combine the flour, protein powder, baking powder, baking soda, salt, and cocoa. Combine thoroughly.

Turn the mixer to medium and gradually add the dry mixture. Mix in the walnuts on low speed until combined. Refrigerate the mixture for at least one hour and up to overnight.

Preheat the oven to 400°F (200°C, or gas mark 6) about 15 minutes before you're ready to bake the cookies. Cut a piece of parchment paper to fit a baking sheet. Place aside.

2 inches apart, place heaping tbsp on prepared cookie sheet. Roll into balls and flatten with the bottom of a measuring cup or other strong material by about half. They bake up to be quite thick. Bake for 8 minutes in the oven.

Allow to cool on a wire rack.

CHOCOLATE CHIP BANANA BREAD PROTEIN COOKIES

SERVES 12 COOKIES

2 tbsp chia seeds or ground chia seeds

1 cup whole wheat flour

1⁄2 cup almond flour

1⁄2 cup flaxseed meal

2 tbsp protein powder

1⁄2 tsp baking soda

1⁄2 tsp salt

3⁄4 cup dairy-free butter

2⁄3 cup coconut sugar

1⁄3 cup organic light brown sugar, packed

1 tsp vanilla extract

1⁄2 cup banana, mashed (1 medium banana)

1 cup dairy-free chocolate chips

NUTRITIONAL VALUES

Calories: 47kcal
Fat: 2.9g (1.9g S.Fat)
Carbs: 3.7g
Protein: 1.8g
Sugar: 0.8g
Sodium: 272mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4). Cut parchment paper to fit on a baking sheet. Set aside.

Set aside the chia seeds and 6 tbsp water.

In a large mixing bowl, combine both flours, the flaxseed, protein powder, baking soda, and salt. Place aside.

In the bowl of a stand mixer, combine the butter and both sugars. For 5 minutes, mix on medium speed. Turn off the mixer and add the chia seed mixture, vanilla extract, and banana. On medium speed, thoroughly combine all ingredients. Mix in the dry ingredients until they are just combined. Remove the mixing bowl from the oven and fold in the chocolate chips.

Place heaping tablespoons on a cookie sheet 2 inches apart and flatten with the bottom of a glass to about 1/2 inch thickness.

Bake for 12 minutes. Cool on a wire rack.

ORANGE CRANBERRY POWER COOKIES

SERVES 12 COOKIES

1 cup dairy-free butter, softened

1 cup coconut sugar

1⁄3 cup orange juice

2 tsp organic vanilla extract

1 1⁄2 cups whole wheat flour

2 tbsp protein powder

1 tsp baking powder

1⁄4 tsp baking soda

1 cup old-fashioned oats

1 cup dairy-free chocolate chips

1 cup walnuts, chopped

1 cup dried cranberries

NUTRITIONAL VALUES

Calories: 376kcal
Fat: 9.4g (1.2g S.Fat)
Carbs: 58.7g
Protein: 13.5g
Sugar: 4.5g
Sodium: 66mg

METHOD

Preheat the oven to 375°F (190°C, or gas mark 5).

In the bowl of a stand mixer, cream together the butter and sugar. Combine the orange juice and vanilla extract in a mixing bowl. Combine thoroughly.

In a medium mixing bowl, combine the flour, protein powder, baking powder, and baking soda. Combine the dry and wet ingredients in a mixing bowl. Mix on medium speed until thoroughly combined. Combine the oats, chocolate chips, walnuts, and cranberries in a mixing bowl. On low speed, combine all ingredients.

On an ungreased baking sheet, place heaping tbsp about 2 inches apart. These are substantial cookies. They spread to a diameter of 3 to 4 inches. 10 to 11 minutes in the oven

Allow to cool for a minute before transferring to a wire rack to cool completely.

RICH CHOCOLATE ENERGY COOKIES

SERVES 12 COOKIES

1⁄2 cup dairy-free butter, softened

1 cup coconut sugar

1 tbsp chia seeds or ground chia seeds

2 cups (12 ounces) dairy-free chocolate chips, divided

1 tbsp instant coffee

1 1⁄4 cups whole wheat flour

1⁄2 tsp baking soda

1 tsp baking powder

1⁄2 tsp salt

2 tbsp raw shelled hempseed

1 cup walnuts, chopped

NUTRITIONAL VALUES

Calories: 92kcal
Fat: 4.9g (2.5g S.Fat)
Carbs: 4.8g
Protein: 8.4g
Sugar: 2.1g
Sodium: 343mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4). Cut parchment paper to fit on a baking sheet. Set aside.

In the bowl of a stand mixer, combine the butter and sugar. 5 minutes on medium speed, or until light and fluffy

Set aside the chia seeds with 3 tbsp water.

Melt 1/2 cup chocolate chips in the microwave or over a double boiler. Set aside to cool for a few minutes.

2 tbsp water, 2 tbsp instant coffee Remove from heat and set aside to cool.

In a mixing bowl, combine the flour, baking soda, baking powder, and salt. Hand-mix thoroughly.

In the stand mixer bowl, combine the prepared chia seed mixture and melted chocolate. On medium speed, thoroughly combine all ingredients. Mix in the flour mixture until it is just combined. Fold in the remaining chocolate chips, hempseed, and walnuts in the mixing bowl. Combine thoroughly.

Drop by large heaping tbsp onto the prepared cookie sheet, 2 inches apart, and flatten slightly. Bake for 12 minutes in the oven.

Cool on a wire rack

PACKED PEANUT OATMEAL COOKIES

SERVES 12 COOKIES

1 tbsp chia seeds or ground chia seeds

1 cups whole wheat flour

1 tsp baking powder

1 1⁄2 cups old-fashioned oats

2 tbsp vanilla protein powder

1⁄2 cup dairy-free butter

1 cup coconut sugar

1⁄2 cup dairy-free cream cheese, softened

1 tsp vanilla extract

1 banana

1 cup peanuts, chopped

NUTRITIONAL VALUES

Calories: 334kcal
Fat: 12.3g (2.7g S.Fat)
Carbs: 43.9g
Protein: 13.7g
Sugar: 4.5g
Sodium: 77mg

METHOD

Preheat the oven to 400°F (200°C, or gas mark 6). Cut parchment paper to fit on a baking sheet. Set aside.

Set aside the chia seeds with 3 tbsp water.

In a large mixing bowl, combine the flour, baking powder, oats, and protein powder. Place aside.

In the bowl of a stand mixer, combine the butter and sugar. For 5 minutes, cream on medium-low speed. Mix in the cream cheese thoroughly. Remove the beater and add the chia seed mixture, vanilla extract, and banana. On medium speed, thoroughly combine all ingredients. Mix in the dry ingredients and peanuts until just combined.

Dollop dollops 2 inches apart on a cookie sheet and flatten with the bottom of a glass to about 1/2-inch thick. Bake for 11 minutes in the oven.

Remove from the oven then put on a wire rack, let it cool.

PEANUT BUTTER SNACK SQUARES

SERVES 8 PORTIONS

1⁄2 cup coconut sugar

1 cup creamy peanut butter

1 tsp vanilla extract

3⁄4 cup whole wheat flour

1⁄4 cup garbanzo flour

1 tsp baking soda

1⁄2 tsp baking powder

1 cup old-fashioned oats

1⁄2 cup dairy-free milk

1⁄2 cup peanuts

1⁄2 cup dates, pitted and chopped small

NUTRITIONAL VALUES

Calories: 56kcal
Fat: 2.9g (2g S.Fat)
Carbs: 5.2g
Protein: 4.1g
Sugar: 2.6g
Sodium: 138mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4). Lightly grease an 8-inch square baking dish.

5 minutes with a hand or stand mixer on medium speed, combine the sugar and peanut butter. Mix in the vanilla extract. On medium speed, combine the flours, baking soda, and baking powder. Mix in the oats for a few seconds. This will be difficult. Mix in the milk on medium until just combined.

Fold in the peanuts and dates until everything is well combined.

You can lightly press the dough into the prepared dish with your hands. Bake for 15–20 minutes, or until the top is lightly golden brown.

Allow to cool on a wire rack. Refrigerate after cutting into sixteen squares.

MIXED BAG CHOCOLATE WALNUT PROTEIN BARS

SERVES 8 BARS

3 tbsp peanut butter

3 tbsp maple syrup

1 1⁄2 tbsp coconut oil

1 tbsp ground chia seeds

1 1⁄4 cups quick-cooking oats

1⁄2 cup walnuts

1⁄2 cup dairy-free chocolate chips

1⁄3 cup coconut sugar

1⁄4 cup raw shelled hempseed

3 tbsp protein powder

1⁄2 tsp ground cinnamon

1⁄4 tsp salt

NUTRITIONAL VALUES

Calories: 379kcal
Fat: 22.2g (10.2g S.Fat)
Carbs: 30.3g
Protein: 17.1g
Sugar: 6.4g
Sodium: 133mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4).

Prepare an 8-inch square baking dish by lining the sides on two opposite ends with parchment paper. Just the sides, not the top. This facilitates removal.

In a small saucepan, combine the peanut butter, maple syrup, and coconut oil. Melt the peanut butter in a saucepan over low heat, stirring constantly. Remove from heat and set aside to cool for a few minutes.

Set aside the ground chia seeds and 3 tbsp water in a small bowl.

In a large mixing bowl, combine the oats, walnuts, chocolate chips, sugar, hempseed, protein powder, cinnamon, and salt. Combine thoroughly. Mix the chia and peanut butter mixtures into the dry ingredients until well combined.

Pour the mixture into the prepared dish and press it down with your fingers to firm it up and press it into all corners.

30–35 minutes in the oven Don't overbake the bars because they will harden as they cool.

Allow to cool on a wire rack. Grab the extra parchment paper on the opposite ends of the dish and lift to remove. Place on a cutting board and slice into 2 inch wide bars, then in half at 4 inches long.

AMAZING LENTIL ENERGY BALLS

SERVES 9 BALLS

1⁄2 cup lentils

1⁄2 cup dairy-free chocolate chips

2 cups quick-cooking oats

1⁄4 cup sunflower seed kernels

1⁄4 cup raw shelled hempseed

1⁄4 cup unsweetened shredded coconut

1⁄2 cup almond butter

1⁄2 cup maple syrup

NUTRITIONAL VALUES

Calories: 171kcal
Fat: 15.7g (5g S.Fat)
Carbs: 6.4g
Protein: 4.4g
Sugar: 1.4g
Sodium: 172mg

METHOD

Lentils should be rinsed and drained. In a medium-large saucepan, combine 1 cup water and the lentils. Bring the water to a boil over high heat. When the water begins to boil, reduce the heat to medium high and cook for 20 to 25 minutes, or until the lentils are tender. The water should be absorbed completely. Remove from heat and set aside to cool.

In a large mixing bowl, combine the chocolate chips, oats, sunflower seeds, hempseed, and coconut. Incorporate the cooled lentils. Mix in the almond butter and maple syrup. Combine thoroughly. Make 36 balls and place them in a glass container with a lid.

Refrigerate for approximately 30 minutes. Refrigerate for up to 5 days or freeze for up to 6 months.

SPROUTED GRAIN SPICY SEITAN SANDWICH

SERVES 6 SANDWICHES

1 tbsp coconut oil

6 Pressure Cooker Tender Patties

6 sprouted grain English muffins, sliced open

Condiments of your choice, such as dairy-free chipotle mayo and horseradish mustard

1 avocado, sliced

6 slices red onion

NUTRITIONAL VALUES

Calories: 427kcal
Fat: 22.3g (6.6g S.Fat)
Carbs: 42.7g
Protein: 16.8g
Sugar: 2.5g
Sodium: 866mg

METHOD

In a large skillet over medium-high heat, heat the oil and fry the patties until just golden on each side.

Toast the English muffins while the patties are cooking in the skillet. Toast is layered with mayo, mustard, avocado, patty, and onion.