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. )

 

A Taste of Iceland: Skyr

       The one food I can't go a day without has to be yogurt. Whether it's for breakfast, a snack, or in a recipe I find some way to incorporate it into my day. Greek yogurt has been my go to until a recent trip to Iceland opened my eyes to a new and maybe even healthier yogurt, Skyr.

         When I first arrived in Iceland it seemed like everyone I saw was eating this " my Skyr" yogurt. After getting my first taste and could see why it was so popular!  The yogurt reminded me of Greek yogurt but had a thicker consistency and higher protein content. After doing some research I found that " Skyr" is an Icelandic strained dairy product that has been a staple of Icelandic cuisine for over a thousand years. To make Skyr, skim milk is strained of most of its water content by using almost 3-4 times as much milk as regular yogurt. This straining process gives the yogurt its thick consistency and high protein content.  Skyr also contains less added sugar per serving (~ 11 grams) than regular (~25 grams) or Greek yogurt (~16 grams) . 

        After arriving back in the states I was definitely feeling Skyr and Iceland withdrawal.  But to my surprise, through a conversation with a cousin about my trip (and my new yogurt addiction), there is a US brand of Icelandic Style Yogurt called Siggi's. I was able to find it at my local Target and have found it to taste very much like the yogurt I had in Iceland!

Skyr can be a perfect fit into many peoples diet including:
-diabetics
-those who are lactose intolerant (lactose is taken out during the straining process)
-athletes
-those trying to loose weight, or cut back on calories/added sugars
-health nuts, like me!

So, for a little taste of Iceland and a healthier low sugar/low calorie yogurt option give Siggi's a try!

 

 

Stay tuned for more recipes using my new favorite yogurt!!..

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