Fancy Eggs and Toast

The Recipe's Story

Sunday morning brunch is a special meal in my home. I strive to replace the everyday cereal or instant oatmeal and give my family a good old fashion sit down brunch. There is something about  coffee, OJ and a hot meal filling the home with delicious smells that makes it feel like the weekend. I cherish this family time where we gather and a enjoy each others company and the weekly breakfast special.

This past weekend I made simple toast and eggs. It is a fast way to get some protein and I added plain Greek yogurt as a spread to give a tangy kick to this traditional plate. Greek yogurt is a great source of calcium, potassium, protein, zinc, and vitamins B6 and B12. It contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts. The olive oil adds omega 3 and is a healthier choice over butter. Sprinkling the dish with fresh basil makes the meal look fresh and colorful while giving you 30% of your daily vitamin K in just one teaspoon. This meal takes one pan, 6-7 min and will keep you full all morning.

Fancy Eggs and Toast

4 eggs

4 T plain Greek yogurt

4 oz. of sliced baguette (about 4 slices per person)

2 tsp. olive oil

2 tsp. fresh basil, finely chopped

salt and pepper for seasoning

1. In a large skillet, heat 1 tsp. olive oil over medium heat. Toast the sliced baguette on both sides until golden brown, about 2 minutes per side. Remove the bread from the pan and arrange on plates.

2. Heat the remaining olive oil in a pan over medium heat. Crack the eggs over the skillet and gently break the yolks. Fry the eggs on both sides until the yolk is firm, about two minutes on each side. Arrange the eggs on plates.

3. Spoon 2 T on Greek yogurt on each plate. Sprinkle the freshly chopped basil over the dish and season with salt and pepper.


Servings: 2
Calories: 379 per serving

Did you know? Spices have a short life.

Did you know that spices loose their flavor over time?

In the back of my pantry I have a few spices and dried herbs that, I admit, have been sitting there for some time. Where spices and dried herbs do not spoil, they do loose their flavor and potency over time. I started purchasing mine in smaller quantities from the bulk section at Central Market and storing them in my own containers. This way I get the most flavorful addition to my dishes.

If you store your spices and herbs in a cool dry place (such as a pantry) in air tight containers they should keep for a few years. Spices keep up to four years when they are whole and you grind them yourself.  If you purchase them ground, they only keep for two, maybe three years.  A ground spice releases the oils responsible for its flavor and aroma so they have a shorter shelf life. Most dry herbs last between one and two years. Remember, spices and herbs won't spoil they just loose the color, flavor and aroma over time.

Did you know? Raddish tops are good for you

Did you know you can eat radish tops?

I have been getting radishes delivered in my organic produce delivery box to top our Lime Chicken Salads and Cuban Black Bean dish. I did a quick search to see if the tops were edible because I did not want to be wasting anything that I could be cooking with especially if it had a huge health benefit. I kick myself for not doing it sooner. Radish tops are good for you and easy to use in a salad or cooked up in a dish. Radish leaves contain almost six times the vitamin C content of their root and are also a good source of calcium. Try this tasty side dish below for a healthy low calorie way to make use of your radish tops.

Sauteed Radish Tops
2 garlic cloves
1 tsp. olive oil
2 cup radish tops

In a large skillet heat the olive oil over medium heat. Add the garlic and radish tops and cook until the greens wilt and the garlic browns, about 3 min. Season with salt and pepper.

Servings: 2
Calories: 52

French Onion Sandwich

The Recipe's Story

Each summer there is a county fair in my husbands home town that he looks forward to attending. The main reason is the burgers that have about a cup of caramelized onions on them. They are delicious but high in calories. It is fair food after all. I wanted to find a way to make a healthy replicate of the burgers our family enjoys...just a bit more weight friendly.

I thought a chicken sandwich with an onion dip would be a good alternative. I looked up an onion dip and made a few exchanges to cup down on calories. I used a plain Greek yogurt base as opposed to sour cream and mayonnaise. I also exchanges a half pound beef patty for grilled chicken. The vise of this sandwich is the hearty sourdough baguette bread. I suppose you could use some whole wheat toast but it does not have the same chew or hold up to the onion dip. All in all this sandwich is a great fair food alternative and wonderful lunch. Just make sure you have a napkin handy for all the creamy goodness that is sure to dribble.

This sandwich is quick, simple and one I will make time and time again. The chicken offers high low calorie protein. Choosing to bake, grill or even pan fry with olive oil are great choices for cooking the chicken. Onions are a good vitamin C source. The Greek yogurt is what makes this sandwich a good choices. Greek yogurt is an excellent sources of calcium, potassium, zinc, and vitamins B6 and B12. It also is high in probiotics which help your digestive track and high in protein to keep you feeling full longer.

French Onion Sandwich

1 medium sweet onion, sliced thinly
1/2 lb. chicken breast
8 oz. plain Greek yogurt
1/2 tsp. dried oregano
1 and 1/2 tsp. olive oil
1 Tbs. dried minced onions
1 demi sourdough baguette
1 clove garlic, peeled

1. In a large skillet heat 1/2 tsp. olive oil over medium heat. Add  the sliced onions and cook until tender, about 4 minutes. Stir in the dried onions and cook until golden brown, about 3 minutes. Remove from heat and let cool.

2. In a small mixing bowl stir together the yogurt and onion mixture. Season with salt and pepper. Set aside.

3. Pat the chicken breast dry with a paper towel. Season with salt, pepper and the dried oregano. In a large skillet heat 1/2 tsp. olive oil over medium heat. Add the chicken and cook through, about 4 minutes on each side. Remove from heat and allow the chicken to cool slightly.

4. Cut the baguette lengthwise and drizzle with the remaining olive oil. Grill the bread under the broiler until golden brown. Remove the bread from the oven and rub both sides with the peeled garlic clove.

5.  To assemble the sandwich first spread the yogurt mixture onto one side of the baguette. Then, slice the chicken into thin pieces and arrange over the yogurt mixture side of bread. Last, top the sandwich with the other slice of bread and cut the sandwich in half.

Servings: 2
Calories: 317 without bread (3 oz. serving of baguette was 243 calories for a total of 561 calories)

Breaded Dijon Chicken

The Recipe's Story

This past weekend I was looking through some old magazines and I came across a herb breaded chicken dinner. I was intrigued how the recipe used Dijon mustard as a glue to bread the chicken opposed to traditional egg and flour. I was short a few of the ingredients so I used what I had in the pantry to create this tasty protein packed meal.

 

I liked this recipe because it is quick, easy and has just 5 ingredients. Using the Dijon mustard provided a low calorie high flavor boost. I used whole wheat bread crumbs to offer a small healthy improvement over white flour and the Parmesan cheese is salty on its own so no additional sodium was needed. Oregano offers a Mediterranean flavor and provides vitamin K. The chicken is baked on a cookie cooling rack which allows the hot air to circulate all around the chicken making it crispy and golden brown without a frying pan. I served this meal with sauteed spinach and garlic orzo and fire roasted corn. This is a quick standby meal in my house.

Breaded Dijon Chicken

2  boneless, skinless chicken cutlets (about 1/3 lb each)

2 T whole wheat bread crumbs

1 T grated Parmesan cheese

1 tsp. oregano

2 T Dijon mustard

1. Preheat oven to 400 degrees. Place a greased cookie cooling rack onto of a cookie sheet.

2. In a small bowl, combine the cheese, bread crumbs and oregano. Spread the mixture onto a plate.

3.  Evenly spread the Dijon mustard on both sides of the chicken cutlets. Dip the chicken into the mixture evenly covering both sides. Place onto the cookie rack.

4. Place the cookie sheet on the center rack and bake for 20 min. The chicken will be golden brown when finished.

Servings: 2

Calories: 310

Snickedoodle Cookies

The Recipe's Story

My good friend Kendra gifted me a jar of dry ingredients with directions to make cookies for Christmas one year. They were the best Snickerdoodles I have had. The only tweeking I did was to make the cookies smaller, add vanilla and I adapted the directions to one step as opposed to the multi steps required to make a dry ingredient gift. I liked these cookies beacuse they are soft in the middle, crispy on the outside and have a surgery spunge-like texture. These are a delicious treat and, for a dessert, not too high in calories.

Snickerdoodles

2 3/4 Cup flour
1/4 tsp. salt
1 tsp. baking soda

2 tsp. cream of tartar
1 1/2 Cup sugar
1 Cup butter or margarine, softened
2 eggs, slightly beaten

1/2 tsp. vanilla

1/4 Cup sugar
1 1/2 tsp. cinnamon

1. Preheat the over to 375 degrees. In a medium bowl mix together the flour, salt, baking soda and cream of tartar. set aside.

2. In a large mixing bowl, cream the butter and sugar until light. Add the eggs one at a time making sure each is fully incorporated. Add the vanilla. Mix until the batter is snooth.

3. Slowly mix the dry ingredietns into the wet until just combined.

4. Combine the sugar and cinnamon in a small bowl. Shape the dough into 1-inch balls and roll in the cinnamon-sugar blend.

4. Arrange on an ungreased cookie sheet and bake for 10-13 min or until light tan. Transfer to a wire rack to cool.

Servings: 36 cookies

Calories: 121 per cookie

Quick Tip: Portion Control

Quick Tip: Portion Control

Sweet treats are not something that B and I want to fully cut out of our life. We enjoy them in moderation. My problem with treats is that if they are in the house we eat them and most recipes for baking are difficult to make in small batches. How would one add 1/4 of a egg? I found a good solution for cookies. I only bake a portion and then I freeze the rest. This way we have portion control and the bonus is next time I have unexpected company I can get cookies done in 15 min with just one dirty cookie sheet.

Yesterday I made Snickerdoodle cookies. The recipe made three dozen cookies of which I baked one dozen. The remaining two I prepared as the recipe directed but I placed them on a plate and froze them for one hour. Then, I transferred them into a freezer safe bag. Label the bag with the date, contents and cooking directions. Make sure to add 3-5 minutes onto the cooking time as the dough will be frozen. Next time you have a sweet tooth, company or need a quick dessert you just bake as many as you need. A quick and easy way to not have a surplus of cookies on a plate all at once.

Lime Chicken Salad

The Recipe's Story

My husband takes a sandwich for lunch every day for his night shift. It travels well, requires no heating up and if work gets busy he can eat it with one hand. This means on days he has off a sandwich is that last thing he wants to eat for lunch. I wanted to find a healthy and filling meal that was quick and easy for a lunch. I decided a chicken salad would be wonderful and used what I had that week from my produce box to add flavor. Then, I looked up a vinaigrette recipe from Real Simple Magazine for a tangy, low fat  splash of flavor. Thus came about the Lime Chicken Salad filled with shallots, radishes, avocado and chicken over a bib lettuce and drizzled with lime vinaigrette. Now B looks forward to lunch with this on the menu.

Salads can be a healthy low calorie meal or loaded with fat from bacon bits and creamy dressings. This Lime Chicken Salad starts off with bib lettuce which has only 7 calories per cup and is high in Vitamin A and K. Chicken offers you lower fat but high protein. By cooking the chicken skin on and then removing it you cut down on a lot of fat but still get tender meat. The crunchy, refreshing and spicy radish gives you vitamin C and avocado, in moderation, is a healthy omega 3, vitamin C, K and B fruit. This salad will meet many of your health needs and fill you up.

Lime Chicken Salad

5 c bib lettuce, chopped
1 avocado, diced
1 shallot, thinly sliced
8 radishes, sliced
2 T fresh lime juice
2 T olive oil
1 tsp. honey
1 12oz bone in skin on chicken breast
salt and pepper

1. Preheat oven to 400 degrees. Put the chicken breast, skin on, in an oven safe dish and bake in the oven for 40 min or until cooked through. Remove from oven and cool. Then, remove the skin and pull chicken apart into one inch pieces. Set aside.

2. In a large serving bowl combine washed lettuce, shallots and radishes. Add the chicken and avocado and gently toss.

3. In a separate small bowl combine the honey, lime juice, olive oil and a 1/4 tsp. each of salt and pepper. Whisk together to emulsify ingredients. Pour over salad, toss once again and enjoy.

Servings: 2

Calories: 395 per serving

Did You Know? The Diry Dozen

Do you know what the dirty dozen are?

Each week B and I get a box of local organic produced delivered to our door on Sunday night. Mondays are always a treat because our home has fresh fruit and veggies. We are not rich or snobs but I do take note that there are tons of chemicals that are used to grow produce. We do not buy everything organic but I did read up on the research done on produce and the amount of pesticide residue left even after washing. I do not want to eat a chemical cocktail, therefore, B and I buy organic for the dozen (known as the dirty dozen) fruits and vegetables that had 47 or more chemicals on them even after washing. There is also a less known list of the clean 15 which the Department of Agriculture's testing showed little or no traces of chemicals left after washing and therefore deemed safe to consume non-organically grown. So, if you want to know what produce absorbs more chemicals they are listed for you below.

If you are interested in getting your produce delivered we use Full Circle Farms. They are a wonderful company with the best produce I have tried yet (we have used three different companies) and almost every month you get a free treat such as coffee, cookies, extra produce and bagels.


http://www.fullcircle.com/#s.aans4phvybiaa


The Dirty Dozen List

celery

peaches

strawberries

apples

domestic blueberries

nectarines

sweet bell peppers

spinach, kale and collard greens

cherries

potatoes

imported grapes

lettuce

The Clean Fifteen

onions

avocados

sweet corn

pineapples

mango

sweet peas

asparagus

kiwi fruit

cabbage

eggplant

cantaloupe

watermelon

grapefruit

sweet potatoes

sweet onions

Sweet Glazed Basil Pork with Garlic Sesame Spinach and Sweet Potato

The Recipe's Story

Do you ever struggle with finding a good main dish to serve? This pork recipe is a sure hit because of the tangy glaze and I bet you have everything you need to make it in your pantry. I stumbled upon a glazed pork chop recipe in a magazine that had a ketchup and honey base with a huge list of spices. It looked interesting but cumin, honey, garlic and chili peppers just did not sound good to me. I traded cumin for basil and exchanged the chili peppers for chili powder because that is what I had in the pantry. The rest of the ingredients I cut because of taste preference and lack of time. Sometimes lack of ingredients and a little thought surprise my taste buds like this dish did.

My family does not eat pork a lot because it is higher in fat than other protein alternatives. However, if you choose lean cuts such as the tenderloin, loin chops and sirloin roast you cut down on the fat. We have this cut of meat a few times a month because it is quick, easy and a nice change from chicken.  he glaze has a smooth texture and sweet flavor that reminds me of southern dishes. Next to the pork, I served spinach with a bit of sweet potato. The garlic and sprinkle of sesame seed provide some health benefits and give a nutty bite to the vegetables. A long grain rice melody with a few cut carrots provided some whole grains to make a well balanced meal.

The healthy facts about this meal are lengthy. The pork gives you about 32g of protein and almost 2/3 of you daily vitamin B6. Popeye would be proud of you eating your iron filled, beta-carotene providing, folic acid and fiber rich vegetable. Sweet potatoes are packed with fiber, vitamin C, iron and complex carbohydrates. Olive oil offers omega 3, garlic antioxidants and sesame seed give you two important amino acids. One is methionine, an amino acid important for a normal metabolism. The second is tryptophan which is the building block for serotonin. The vegetable dish alone makes this meal a good choice.

Sweet Glazed Basil Pork

2/3 lb. pork tenderloin

3 T ketchup

1 T honey

¼ tsp. chili powder

1 tsp. dried basil

salt and pepper for seasoning

1 tsp. olive oil

1. Preheat oven to 400 degrees.  Heat the olive oil in an oven safe skillet over medium heat. Season the pork tenderloin with salt and pepper and brown in the skillet on all sides. Remove from heat.

2. In a small bowl combine the ketchup, honey, chili powder and basil. Spread half of the mixture onto the pork tenderloin. Place the pork in the skillet on the center rack of oven and cook for about 12 min or until cooked through. Cooking times will vary based upon the meats thickness.

3. Remove from the oven and let the meat sit for 4 min. Slice into one inch thick pieces and serve with the remaining sauce drizzled on the top of the meat.

Servings:  2

Calories: 284 per serving

Garlic Sesame Spinach with Sweet Potato

1 c frozen, chopped spinach

¼ cup frozen, cubed sweet potato

1 tsp. olive oil

2 cloves garlic, finely chopped

¼ tsp. sesame seed

In a saute pan, combine all ingredients together. Cook over medium heat until the vegetables are hot and the garlic is browned and fragrant.

Servings: 2

Calories: 50 per serving

Sweet and Spicy BBQ Chicken with Garlic Green Beans

The Recipe’s Story

It is summer time and for dinner I enjoy my husband tossing something onto the BBQ. I don’t like to do dishes and I really like the crispy charred flavor of meat and vegetables cooked on the grill, especially chicken. My favorite chicken marinate is from a ridiculously overpriced yet delicious place in Portland. My father in law spoils me with a few pounds of this once in a while which I ration out from my freezer. I have never been able to replicate the flavors but this sweet and spicy rub is a delicious alternative that I can make at home.

I combined a few recipes to make this blend. It is more on the sweet side because I like to taste the chicken not just the heat but, if you like a bit more spice, add more of the chili powder. When the rub is blended it turns into a gritty mixture that you could put on more than just chicken. I imagine this would be delicious on corn on the cob and make an interesting potato dish but, for now, I will just stick with my chicken dish because it works. The green beans balance out the sweet and spice chicken with strong garlic kick and are low in calories. Together these two make a flavorful meal.

This dish is healthy. Using skinless chicken breast gives you a relatively low saturated fat protein compared to the alternatives. Just 3 oz. offers 27g of protein, the very building block of your body and essential component for the building and maintenance of structures such as bone, cells and breaking down toxins. You get vitamin B6 and B3 from poultry. Green beans are a low calorie filling fiber that offer vitamin C, K and A . Canola oil adds healthy omega 3 and garlic contains allicin, an antioxidant. All these ingredients cook up a healthy meal.

Sweet and Spicy BBQ Chicken with Garlic Green Beans

2/3 boneless, skinless chicken breast cut into two cutlets

1 T brown sugar

1 T olive oil

½ tsp. chili powder

1 tsp. oregano

¼ tsp. salt

¼ tsp. pepper

1. In a small bowl combine the brown sugar, olive oil, chili powder, oregano, salt and pepper. When combined the mixture will be a gritty, thick paste.


2.  Pat the chicken breast dry with  a paper towel. Using a spatula or your hand, rub the mixture evenly on both sides of the chicken breast.


3. Using direct heat, BBQ each side until cooked through. About 6 min per side.

Servings: 2
Calories: 346 per serving

Garlic Green Beans

2 c fresh green beans, washed and cut into 1 inch pieces

1 tsp. olive oil

2 garlic cloves

¼ tsp. pepperCoat a saute pan with the olive oil then add the remaining ingredients. Cook over medium heat for about 4 min. Green beans will turn vibrant green when done and garlic will be fragrant and browned.

Servings: 2
Calories: 58

Quick Tip: Cooking with Less Dishes

Quick Tip: Cooking with Less Dishes

I find there are two main reasons I don't feel like cooking a healthy meal. Either I am pressed for time or I don't want to do the dishes after. The first I will need to take up with my busy lifestyle but the second I have a quick fix for. Use fewer dishes so cleanup goes quicker.

I made our whole meal last night on a cookie sheet with a cooling rack on top. I normally would have used three pans to cook up some Dijon Chicken, roasted broccoli and parmesan potatoes. Instead I take a cookie sheet and cover it with olive oil or parchment paper. Then I line my vegetables on the bottom, top with a cooling rack and place the chicken on top. Not only does the chicken crisp up better and cook faster because the air is circulating all around it but clean up goes much quicker. Give it a try if you are feeling dreary about dishes but still want to commit to cooking a healthy meal.

Cuban Black Beans and Rice

The Recipe’s Story

I was inspired a few months ago to cook one vegetarian meal a week. I had a good friend go vegan for lent and I was amazed how easy she made the transition. Therefore, I was on the hunt for a good vegan meal that my meat loving husband would eat. We are not turning vegan as I could never get my husband to give up a steak but in an effort to eat healthier he was OK surrendering his carnivorous habits once a week.

I found a recipe for Cuban Black Beans and Rice in an old addition of Real Simple Magazine.  I had almost all the ingredients in the house already and made a few adjustments. I cut the black beans in half because I like more veggies. I also reduced the water to make the beans thicker. Lastly, I replaced the cilantro for a lime wedge because B does not like the former and I like lime on just about anything. The flavors mixed together splendidly.

This recipe is relatively inexpensive and quick to make. It is also very filling and low in calories so if you want a hearty dinner and have not eaten well for the day this meal is sure to hit the spot. The black beans offer lots of filling fiber along with the brown rice. One cup of chopped green pepper gives you 200% of your daily vitamin C needs along with 10g of fiber and 3g of protein. Olive oil offers healthy omega 3. I like to serve this dish with a side salad and a light dressing for just a few more calories and a bit of crunch. As far as vegetarian dishes go this one is sure to please even meat loving mouths.

Cuban Black Beans and Rice

1 and 1/2 c brown rice

1 T olive oil

1 small onion, diced

1 green bell pepper, diced

2 cloves garlic

1 tsp. ground cumin

1 12.5 ounce can black beans, rinsed

1 tsp. dried oregano

1 T red wine vinegar

4 radishes, sliced

1 lime cut into wedges

1. Cook the rice according to directions. Meanwhile, heat the olive oil in a pan over medium-high heat. Add the garlic, onion, pepper and 1/2 tsp. salad and 1/4 tsp. pepper. Sauté until tender, about 5 min. Add the cumin and cook for an additional minute.

2. Add the beans, oregano and 1/2 cup water. Simmer, uncovered, for about 10 min. Add more water if the mixture becomes dry. Add the vinegar and smash about half of the beans with a fork to thicken the sauce.

3. Serve the beans over the rice and top with the radishes and a lime wedge on the side.

Servings: 3

Calories: Approximately 314  per serving(depending on size of pepper and onion this may slightly vary)

Did you know? Cheeries and Sleep

Did you know a cherry can help you sleep?

Americans work a lot, play hard and stay up late so as a result many of us are sleep deprived. As a new mom I understand that all to well-known feeling of heavy eyes and a lagging body. Therefore, most of us turn to caffeine or energy drinks to help us get through the day. In Seattle you can often find two Starbucks sandwiching a Tully's Coffee house showing the high demand for a stimulant in my home town. I enjoy coffee houses for the tasty beverages, relaxed atmosphere and a fun outing to meet a friend but I don't want to depend on my morning cup of coffee to get through the day.

What food can help aid sleep? Cherries! This tart yet sweet fruit can help you fall asleep faster and stay asleep longer. According to the National Sleep Foundation and  Russel J. Reiter, Ph.D, a biomedical scientist, "When consumed regularly, tart cherries may help regulate the body's natural sleep cycle and increase sleep efficiency, including decreasing the time it takes to fall asleep." Cherries boost your body’s natural supply of melatonin which can moderate the body's sleep-wake cycle.  I know this study says "may" and "can"  but it can't hurt to eat this healthy snack or side dish and hope for better rest. So next time you want a natural way to get some better sleep reach for a bowl of cherries.

Serving Size: 1 cup with pits

Calories:74

Sicilian Salmon

The Recipe's Story 

My wonderful husband at times works a double shift which gave me the challenge of developing a high flavor high protein meal he can take to work.  I have also been on a Omega 3 kick as of late which lead me to the seafood section of my local market. Copper River Salmon was on sale this week so I started with a filet as my base. I also like Italian food so I decided to blend the two into this Sicilian style dish. 

This recipe is full of heart healthy ingredients.  Omega 3 is found in the fish, olive oil and olives.  4oz of salmon gives you all the Vitamin D you need in one day which is good news for us sunless north westerners.  The red peppers are a good source of fiber and vitamin K and the tomatoes contain cancer fighting lycopene. This dish tastes great and is chock full of healthy nutrients. 

Sicilian Salmon

2/3lb salmon filet, bones and skin removed

2 T olive oil

1/2 diced sweet onion

1/3 cup green olives

1 roasted red pepper, diced

1/2 diced tomato

1 T parsley

salt and pepper for seasoning

1. Pre heat oven to broil. Line a cookie sheet with parchment paper.

2. Place salmon filet onto prepared cookie sheet. Drizzle 1tsp. of the olive oil onto the salmon. Season  the filet with salt and pepper.

3. In a medium bowl combine the remaining olive oil, onion, olives, pepper, tomato and parsley. Season the mixture with pepper.

4. Cover prepared salmon with the mixture making sure it is evenly spread. Place cookie sheet on center rack and broil for 25 min.

Servings: 2

Calories: 489 per serving

Quick Tip: Portion Control

Quick Tip: Portion Control

I have a drawer filled with goodie bags. I pick them up on sale from World Market or Target and always have a stash on hand. Why?  These bags are the perfect way to give a pretty gift to a coworker, neighbor, friend or a hostess gift and not keep all the sweets you make.

I make a half batch of brownies or cookies and put a few on a plate for B and I. The rest I divvy up into these bags. This way B and I enjoy our homemade treat but we don't over eat.

Heart-y Cranberry Bars

The Recipe's Story

My  good friend Katelyn passed along a heart healthy breakfast cookie recipe to me which I had to try. As a new mom I like having a quick one handed breakfast to start my day right. These bars are portioned out, crumble free and best of all these bars are very flavorful.

I liked the original healthy recipe but found some of the ingredients hard to find or expensive. I adapted the recipe to make these bars moister and a bit more cost friendly. One or two of these make a good alternative to a granola bar snack and three make a well balanced breakfast.

This breakfast is filled with heart healthy, weight friendly ingredients. Using honey as opposed to sugar does not significantly cut down on calories if you substitute tsp. to tsp. but honey is sweeter so you use less and therefore save calories. Flax meal, pecans and cranberries are great sources of antioxidants. Canola oil, pecans and flax meal offer Omega 3. Bananas have a whole host of nutrient rich components among them potassium. Lastly, these are high in fiber with oats and fruit. These bars a a staple in our home.

Heart-y Cranberry Bars

3/4 cup quick oats

1/2 cup unsweetened coconut flakes (can be stored in the freezer up to one year)

1/2 tsp. flax meal

1/4 tsp. salt

3/8 cup chopped pecans

1/4 cup dried cranberries

2 mashes ripe bananas

1/8 cup canola oil

1 tsp. honey

1/2 tsp. vanilla

1. Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.

2. Combine oats, coconut, flax meal, salt, pecans and cranberries. Stir in bananas, oil, honey and vanilla until combined.

3. Press a heaping tablespoon of mixture into a two inch cookie cutter of choice onto the cookie sheet. Continue with the remaining mixture.

4. Bake at 350 degrees for 25 minutes or until golden brown. Cool on the pan.

Servings: 8

Calories: 165 per bar