Homemade Granola Bars

     Granola bars are one of my favorite on the go snacks. Not only are they tasty but easy to transport and enjoy on the go. As we all know, granola bars can be high in calories, but one benefit of granola bars is that they are perfectly portioned to prevent over indulgence. For my next recipe creation, I made my own granola bars using a few simple ingredients found in my pantry (and I bet yours too!).

     Too cut back on the calories and added sugars, I used just enough honey for a touch of sweetness and to help bind the oats. One of these granola bars contains only 165 calories, which is the perfect amount for a snack! For an even lower calorie version you can replace half of the oats with special K or another low sugar cereal  (i.e cheerios, corn flakes, bran cereal, rice crispies etc.)

Trail Mix Granola Bars

servings: 10
time: 30 minutes

Ingredients

• 1 1/2 cups of old fashioned oats (can replace 3/4 cup of oats with other low sugar cereal)
• 1/2 tsp ground cinnamon
• 1 tsp vanilla
• 1/4 cup almonds
• 1/4 cup craisins
• 1/4 cup dark chocolate chips (optional)
• 3 Tbsp honey (can substitute with maple syrup or agave nectar)
• 1/4 cup natural peanut butter (can substitute with almond butter)

Directions

1. Toast oats on a baking sheet in a 350 degree oven for 15 minutes, until oats are golden brown.

2. In a medium size bowl mix oats, cinnamon, almonds, and craisins together.

3. In a small sauce pan heat up peanut butter, honey, and vanilla stir until combined and smooth.

4. Pour peanut sauce over oat mixture and mix until combined.

5. Line a 8x8 baking dish with parchment paper, so the granola bars are easy to remove.

6. Place granola mixture into lined baking dish and press down firmly with hands or spatula until mixture is evenly spread out.

7. Place baking dish in freezer for 15-20 minutes to allow bars to harden, then remove and cut into 10 peices.

9. Place bars in air tight container and enjoy within the week. 

(To extend shelf life, place container in freezer. Take out 10-20 minutes before eating to thaw. )

 

Blueberries: An Antioxidant Powerhouse!

         This time of the year is my favorite for picking up fresh produce at local farmers markets. One of my favorite summer fruits are blueberries, so of course they were a pick up must at a recent visit to the farmers market.
         Blueberries are not only delicious but low in calories and packed full of vital nutrients like fiber, vitamins, mineral, antioxidants and other phytonutrients. Antioxidant is a definite buzz word in the world of health and nutrition these days. Blueberries are among the highest in antioxidant value. Anthocyanin, one antioxidant found in blueberries, gives blueberries their bright blue color and has been found to help fight cancer cells, improve cognitive health, promote cardiovascular health and even improve insulin sensitivity. Needless to say these are some powerful berries!

Top Ways to Enjoy Blueberries
-Eaten by the handful!
-Added to cereal or yogurt
-Made into jelly or jams
-Added to baked goods (muffins, pancakes, pie etc)
-Added to smoothies

Try my newest recipe creation for Blueberry Peach Crisp using both blueberries and peaches that I got from the farmers market! YUM


Blueberry Peach Crisp

Servings: 8
Time: 55 minutes

Ingredients

• 2 cups blueberries
• 3 peaches, sliced with skins on
• 1/2 lemon zested and juiced
• 1/3 cup granulated sugar
• 2 tsp corn starch

Topping

• 1 cup old fashioned oats
• 1/4 cup whole wheat flour
• 1/4 cup all purpose flour
• 1/2 cup brown sugar, not packed
• 1 tsp cinnamon
• 1/4 cup (1/2 stick of butter), melted

Directions

1. Pre-heat oven to 375 degrees.

2. Combine blueberries, peaches, lemon juice, lemon zest, sugar. Sprinkle with cornstarch and mix together.  Place fruit in un-greased pie dish.

3. Combine topping ingredients, mix to combine the sprinkle over the top of the fruit mixture.

4. Bake for 35-40 minutes.

Serve with Frozen Yogurt and enjoy!
 

Nutrition Information (per serving): 233 Calories, 6.6 g fat, 3.6g saturated fat,15 mg cholesterol, 35 g carbohydrates, 4.4 g fiber, 2 g protein

Cool Summer Recipes

Summer is finally here! I don't know about you, but the last thing I want to do when it's over 80 degrees out is turn on my oven or eat anything hot. Here are a couple of my favorite healthy and easy to cook summer recipes that will keep you cool and feeling satisfied during these hot summer months! My other favorite part about these recipes is that they are great make ahead dishes.

Black Bean Cilantro Lime Quinoa

Servings: 4

Ingredients

• 1 cup uncooked quinoa
• 2 cups reduced sodium vegetable broth (or water)
• 1 cup black beans
• 1 cup cherry tomatoes, quartered
• 1/2 red or orange bell pepper
• 1/2 cup cucumber, diced
• 1 jalapeno, finely diced
• 1/4 cup chopped cilantro
• 4 tablespoons olive oil
• juice of 1 lime
• 1/2 tsp lime zest
• salt/pepper to taste

Directions
1. Over medium heat in a medium sauce pan cook 1 cup quinoa in 2 cups water or broth, bring to a boil, cover and simmer on low heat for ~ 15 minutes or until no liquid is left. Then let cool.
2. Once quinoa is cooled add in diced tomatoes, pepper, cucumber, jalapeno, cilantro and mix together.
3. Then add in remaining ingredients (olive oil, lime juice, lime zest, salt and pepper) and stir to combine.

Nutrition Information per serving: 405 calories, 16 g fat, 0 g saturated fat, 0 mg cholesterol, 50 g carbohydrates, 13 g protein, 300 mg sodium, 12  g fiber


Cool Avocado Cream Soup

Servings: 6

Ingredients

• 3 Avocados, peeled, pitted
• 1 small onion, chopped
• 28 ounces (3.5 cups) of low sodium chicken or vegetable broth
•  1 lemon, juiced
• 1 cup evaporated milk
• salt and pepper to taste
• toppings: cilantro, plain Greek yogurt

1. Put the avocado flesh in a food processor with the onion and half of the lemon juice. Process until smoothly pureed, stopping a few times as necessary to scrape down the bowl, about 2 minutes. Stir in 2 cups of the chicken broth and the cream until thoroughly blended. Season with salt, pepper to taste and more of the lemon juice. Cover; chill in the refrigerator at least 2 hours.
2. Taste the chilled soup; adjust the seasonings if necessary with a little more salt, pepper and lemon juice. If you prefer it thinner, stir in some of the remaining chilled chicken broth. Serve in chilled bowls, garnished with cilantro and greek yogurt.

Nutrition information per serving(not including toppings): 200 calories, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 12 g carbohydrates, 4 g protein, 300 mg sodium, 7 g fiber

Simple Recipes for Over-Ripe Bananas

       Bananas are the one fruit you will always find in my kitchen! Not only do I find them delicious but they are also packed full of nutrients.  One banana contains about 90 calories and is a good source of potassium, B-vitamins and anti-oxidants.

        Over-ripe bananas have a higher simple sugar and anti-oxidant content then un-ripe bananas making them a quick source of energy, perfect for a pre- or post work out snack. So the next time you have a bunch of over-ripe bananas, don't throw them out!! 

Not ready to eat the bananas? Freeze them for later!  First peel the bananas and place in a freezer safe zip lock bag, then store in the freezer for up to 2 months.

      Frozen bananas are also very versatile and can be included into smoothies, baked goods and even made into ice cream!  Here are a few of my favorite recipes...

Banana Smoothie

Servings: 2

Ingredients

• 1 frozen or fresh banana
• 1 cup frozen fruit (e.g pineapple, berries, mango etc)
• 6 oz plain or vanilla greek yogurt
• 4 oz juice or milk
• 1 cup fresh spinach (optional, but encouraged- you won't taste it, I promise!)

Directions
Add all ingredients into a blender and blend until smooth.

Nutrition Information(per serving): 165 Calories, 32 g carb, 6 g protein, 0g fat


Oatmeal Banana Chocolate Chip Cookies
(makes 16 cookies)

Ingredients

• 2  bananas (fresh or de-thawed frozen)
• 1 cup old-fashioned oats
• 1/4 cup dark chocolate chips
• 1/4 cup crushed pecans (optional)
• 1/2 teaspoon cinnamon

Directions
1. Pre-heat oven to 350 degrees
2. Mash bananas then stir in oats.
3. Add in remaining ingredient and stir to combine.

4. Line cookie sheet with parchment paper. Drop tablespoon size scoops of the mixture on the parchment paper.
5. Bake cookies in oven for 15 minutes.

Nutrition Information (per cookie): 150 Calories, 8 g carb, 2 g protein, 5 g fat


Peanut Butter Chocolate Chip Banana Ice Cream

Servings: 1

Ingredients

• 1 frozen banana
• 1 tablespoon peanut butter
• 2 tablespoons chocolate chips

Directions
1. Cut frozen banana up into 6-8 smaller pieces and place in food processor. Process banana until smooth and creamy. Add in peanut butter and process until combined.

2. Remove ice cream from food processor and place in a bowl and then stir in chocolate chips.

Nutrition Information: 200 Calories, 18 g carb, 9g fat