Energizing Cereal Bars

Another great recipe from Mary the dietician.  At 132 calories, these are a great snack, and much healthier (and more delicious) than your run of the mill pre-packaged bar.  I didn't know how to make them look appetizing in a photo.  Promise, they are tasty!

1-2/3 c. cereal (any bran flake-- I used Special K)
1 c. chopped dates (You could substitute or add any dried fruit such as golden raisins-- chopped or apricots.  Note that a lot of these have added sugar, which equals extra calories.)
1/4 c. brown sugar
2 T. honey
1/4 c. unsweetened applesauce
4 T. canola oil
1 t. vanilla
1/2 c. whole wheat flour
1-2 t ground cinnamon
dash of salt
1 egg

Line 13x9 pan with foil and spray.
Combine dry ingredients.  Mix in wet ingredients.  Spread in lined pan.   Bake at 325 for 20-25 min, until edges are browned.  Cool completely and cut into 16 bars.  Can be wrapped individually and stored or frozen.  (I enjoy eating them frozen)

Bran Muffins

Here is the first of my meal plan recipes.  I am trying to lose weight and have been working with a dietician.  


This makes a ton , so I usually half it. Also, they freeze really well.  

2 cups bran buds or All Bran (100%) (This is a type of cereal)

2 cups shredded wheat (5 large squares crumbled) 

2 c. old fashioned oats
2 cups water 

3 cups sugar 

1 cup oil 

 4eggs 

2 tsp salt 

5 tsp soda 

5 cups flour (whole wheat) 

1-quart low-fat buttermilk

Directions

1. Mix cereal, oatmeal, and water and let stand. 2. Blend sugar, oil, eggs, soda, and salt. 3. Alternate buttermilk and flour and stir after adding each. 4. Mix together with cereal. Bake at 350 degrees for 25-30 minutes.

 This mix can store in the refrigerator

for up to 6 weeks.

Per serving: 241 Calories; 8 g Fat (0.8 g Sat); 40 g Carbohydrates; 6 g Fiber; 6 g Protein; 400 mg sodium

(Recipe courtesy Mary Dimmick, PT, RD)

Banana Chocolate Chip Muffins

I am on a quest to make my recipes healthier.  With my changes, this one amounts to 111 calories per muffin.  Not bad.  It comes from recipegirl.com

banana- chocolate chip muffins

Yield: 12 regular-sized muffins

Prep Time: 15 min

Cook Time: 25 min

I like to bake these up in mini muffin cups to utilize for after-school snacks...

ingredients:

3 medium very-ripe bananas
1 large egg
1/3 cup low fat buttermilk or nonfat milk
1/4 cup granulated sugar (I cut both sugars in half)
1/4 cup brown sugar
1 cups all-purpose flour

1/2 c. whole wheat flour

1 teaspoon baking soda
1 teaspoon salt
3 Tablespoons mini chocolate chips

directions:

1. Preheat oven to 350°F. Lightly coat regular-sized muffin tin with cooking spray.

2. In a large bowl, mash bananas with fork. Whisk in egg, milk, and sugars.

3. In a separate bowl, whisk together flour, baking soda and salt. Slowly add to wet mixture and mix until combined. Stir in chocolate chips.

4. Spoon equal amounts of batter into 12 muffin cups. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan, then remove to a wire rack to cool completely.

Maple Almond Granola

Maple Almond Granola

5 c. rolled oats (not quick oats)
1 c. toasted wheat germ or flax seed
1 c. dried cranberries, divided (or other dried fruit, I used cherries)
1 cup sliced almonds
2/3 c. frozen 100% apple juice concentrate
1/2 c. pure maple syrup
1/3 c. Canola Oil
1/4 c. packed brown sugar
1 tsp. vanilla
1/4 t. salt


Whisk apple juice, maple syrup, oil and brown sugar in a medium sauce pan.  Simmer over medium heat, stirring occasionally.  Remove from heat and stir in cinnamon, salt and vanilla.

Mix oats, wheat germ, and almonds in a large bowl.  Stir in juice mixture and sauce to coat.  Spread evenly on 2 prepared baking sheets.

Bake for 15 min, at 325 stirring once or twice.  Reverse sheets top to bottom and continue baking another 15 min or until lightly browned.  Remove from oven, stir 1/2 cup of dried fruit into each baking sheet.  Store in airtight container.

(per 1/2 cup 220 cal, 7 g protein, 5 g. fiber, 37 carbs)