Apple-Honey Cereal Bars

Ingredients

3 cups Fiber One® Honey Clusters® cereal
1/4 cup roasted sunflower nuts
1/2 cup corn syrup or honey
1/4 cup packed brown sugar
1 cup dried apple slices, coarsely chopped
1/2 teaspoon ground cinnamon
1/2 cup peanut butter

1. Butter bottom and sides of 8-inch square pan, or spray with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and slightly crush with rolling pin or meat mallet (or slightly crush in food processor).
2. In large bowl, mix cereal and sunflower nuts; set aside.
   In 3-quart saucepan, heat corn syrup, brown sugar, apples and cinnamon just to boiling over medium-high heat, stirring occasionally.
3. Remove from heat; stir in peanut butter. Pour over cereal mixture; stir gently until evenly coated.
4. Press mixture evenly into pan with back of wooden spoon. Refrigerate about 1 hour or until set. For bars, cut into 4 rows by 4 rows.

Store covered at room temperature.

Nutrition Per Serving 1 Bar: Calories 160 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium110mg; Total Carbohydrate 25g (Dietary Fiber 3g, Sugars 13g); Protein 3g 

This recipe works great as an after school snack, or along side a healthy wrap for your lunchbox.

The most fun is trying new things and this recipe is easily adaptable. You can switch the nuts or cereals as you like to create new flavors. Even try different dried fruits if you wish.

 

Happy Snacking, Everyone!

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3 Super Summer Salsas

Salsa is so fantastic. It’s completely customizable, and goes with everything! Plus, it’s a great alternative to a lot of dressings that can pack on the calories and artificial ingredients, so pack on the salsa instead!

These are a few recipes for exceptional salsas. Usually the ingredients are pretty cheap (especially if you can find them locally grown). Most salsas are also naturally fat-free, so you can feel good about adding them to your dish.

 

Fresh Salsa

Ingredients

2 cups chopped tomatoes  
1/3 cup chopped yellow or white onion 
2 tablespoons chopped cilantro 
2 tablespoons lime juice 
1 to 2 jalapeño or serrano peppers, stemmed, seeded and finely chopped 
1/4 teaspoon sea salt

This one is a pretty standard salsa, great for soups, chips and cooking with. It’s got a very clean and refreshing taste to it.

Nutrition Per serving (about 1/2 cup): 25 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 6g total carbohydrate (1g dietary fiber, 3g sugar), 1g protein

 

 

Pineapple Salsa

Ingredients

2 cups diced fresh pineapple 
1/2 cup chopped cilantro 
1/4 cup finely chopped red onion 
1 serrano pepper, stemmed, seeded and finely chopped 
Juice and zest of 1 lime 
1/8 teaspoon sea salt 

The tropical flavors of pineapple and lime combine with red onion, cilantro and serrano pepper for a salsa that’s great with grilled pork, skirt steak, shrimp or tofu.

Nutrition Per serving (1/4 cup): 25 calories (0 from fat), 2g total fat, 0g saturated fat, 0g protein, 6g total carbohydrate (1g dietary fiber, 4g sugar), 0mg cholesterol, 40mg sodium

 

 

Peach and Cucumber Salsa

Ingredients

3 peaches, pitted and chopped 
1 cucumber, seeded and chopped 
1/2 white onion, chopped 
1 jalapeño, seeded and finely chopped 
1 tablespoon chopped mint 
1 tablespoon chopped basil 
Juice of 1 lime 
Salt to taste

Make this refreshing summer salsa, perfect for serving with grilled fish, up to 4 hours in advance. Simply cover and chill it until ready to use. 

Nutrition Per serving (about 1/2 cup): 30 calories (0 from fat), 0g total fat, 0g saturated fat, 1g protein, 7g total carbohydrate (2g dietary fiber, 1g sugar), 0mg cholesterol, 100mg sodium

 

For all of these recipes, you simply combine the ingredients into a bowl and toss them together. You can’t get much easier than that! Also note that all of the peppers call for you to seed them. The area around the seeds are the hottest part of the peppers, so if you like it extra spicy, feel free to leave them in. I’ve included a video below of Jamie Oliver showing you a couple of ways to handle and prep your peppers in case you are unfamiliar with using them fresh.

 

 

 

Happy Eating, Everyone!

 

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Fiber One® Double-Berry Crisp

start to finish:1 hr 5 min

makes:9 servings

• 1/3 cup sugar
• 1/4 cup Gold Medal® all-purpose flour
• 2 bags (10 oz each)  frozen organic blueberries (do not thaw)
• 1 bag (10 oz)  frozen organic raspberries (do not thaw)
• 1 1/2 cups Fiber One® Honey Clusters® cereal
• 1/4 cup chopped walnuts
• 2 tablespoons packed brown sugar
• 2 tablespoons butter or margarine, melted
• Vanilla ice cream, if desired

1. Heat oven to 375°F. In large bowl, mix sugar and flour. Stir in frozen berries until coated. Spread in ungreased 8-inch square (2-quart) glass baking dish.

2. Bake uncovered 25 minutes.

3. Meanwhile, place cereal in resealable food-storage plastic bag; seal bag and slightly crush with rolling-pin or meat mallet (or slightly crush in food processor). In medium bowl, mix cereal, walnuts, brown sugar and butter until blended.

4. Stir fruit well. Sprinkle cereal mixture evenly over top. Bake 20 to 25 minutes longer or until light golden brown and bubbly. Let stand 5 to 10 minutes before serving. Serve with ice cream.

Nutritional Information 1 Serving: Calories 200 (Calories from Fat 50); Total Fat 5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 5mg; Sodium 65mg; Total Carbohydrate 36g (Dietary Fiber 5g, Sugars 24g); Protein 2g

 

Related Articles

• Eating Berries May Lower Risk Of Parkinson’s

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Sweet-and-Sour Chicken Packets

start to finish:30 min

makes:2 servings

• 2 boneless skinless chicken breasts (5 oz each)
• 1/4 cup sweet-and-sour sauce
• 1 can (8 ounces) pineapple chunks, drained
• 1/2 medium bell pepper, cut into strips
• 1/4 small onion, cut into small wedges
• 1/4 cup chow mein noodles, if desired

1. Heat gas or charcoal grill. Cut two 18×12-inch pieces of heavy-duty foil. Spray with cooking spray. Place 1 chicken breast on one side of each foil piece. Top each with 1 tablespoon sweet-and-sour sauce and half of the pineapple, bell pepper and onion. Top with remaining sauce.

2. Fold foil over chicken and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.

3. Cover and grill packets over medium heat 12 to 18 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Place packets on plates. Cut large X across top of each packet; fold back foil. Top with noodles.

Nutritional Information 1 Serving: Calories 280 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 200mg; Total Carbohydrate 26g (Dietary Fiber 2g, Sugars 22g); Protein 32g

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

White Bean and Spinach Pizza

start to finish:30 min

makes:8 servings

• 1/2 cup sun-dried tomato halves (not oil-packed)
• 1 can (15 oz) Progresso® cannellini (white kidney) beans or 1 can (15 or 16 oz) great northern beans, drained, rinsed
• 2 medium cloves garlic, finely chopped
• 1 package (10 oz) pre-baked thin Italian pizza crust (12 inch)
• 1/4 teaspoon dried oregano leaves
• 1 cup firmly packed washed fresh spinach leaves (from 10-oz bag), thinly sliced or torn into small pieces
• 1/2 cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese (2 oz)

1. Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside.

2. In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet.

3. Bake about 10 minutes or until cheese is melted.

Nutritional Information 1 Serving: Calories 190 (Calories from Fat 35); Total Fat 4g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 310mg; Total Carbohydrate 30g (Dietary Fiber 6g, Sugars 2g); Protein 10g

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.