Overnight Oats

by Michelle | Mar 27, 2019 | Lunch & Snack Recipes, Recipes

Overnight Oats
Recipe and photo source: LiveBest, Judy Barbe, RDN
 
Because this is a make-ahead recipe, overnight oats make it easier to rise and shine by taking some stress out of the morning rush. That benefit continues because they keep up to 4 days in the refrigerator.
Here’s how you make overnight oats while you sleep

• Layer food in Mason jar.
• Place in fridge.
• Wake up.
• Grab spoon.

More specifically, start with grains on the bottom so the milk and yogurt soften the grain. Mix and match from each section based on preference. To keep portions in check, I use a pint-size jar and half-pints for kids.

1. 1/3 cup raw whole grains: rolled oats, bulgur, steel-cut oats.
2. Pinch to 1/4 teaspoon spice: ginger, turmeric, cinnamon, cardamom, vanilla, pepper.
3. 1-2 tablespoons nuts or seeds: quinoa, almond butter, peanut butter, hemp seeds, flax meal, walnuts, sunflower seeds, pumpkin seeds.
4. 1/3 cup yogurt. Mix plain with flavored to keep sugar levels reasonable. If you don’t want yogurt, replace with more milk.
5. 1/3 cup milk.
6. 1-3 teaspoons flavor: honey, cocoa powder, instant coffee, maple syrup, jam, apple butter, orange juice, chai, crystallized ginger, coconut, orange zest.
7. 1/2 -1 cup fruit: strawberries, mango, peaches, blueberries, bananas, pumpkin, cranberries, or cherries (fresh, frozen canned, dried, they all work).  Vegetable ideas are shredded carrots or chopped spinach.
8. Save crunchy toppings for last minute toppers. Crumbled graham crackers, granola or toasted nuts or coconut.

 
Registered dietitian Judy Barbe specializes in realistic food solutions. She is author of Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being. Visit her website www.LiveBest.info.
 
 
 
 

Fabulous Fig Bars

by Guest | Mar 14, 2019 | Lunch & Snack Recipes, Recipes

Fabulous Fig Bars

Recipe Source: Recipe and photo from www.FoodHero.org
 
Number of servings: 24
Time for preparation (including preparation and cooking): 1 hour 15 min
 
Ingredients:
16 ounces stemmed, chopped dried figs
1⁄2 cup chopped walnuts
1⁄3 cup sugar
1⁄4 cup orange juice (juice from 1/2 orange)
2 Tablespoons hot water
1⁄2 cup margarine or butter, softened
1 cup packed brown sugar
1 large egg
1 1⁄2 cups all-purpose flour
1⁄2 teaspoon baking soda
1 1⁄4 cups old fashioned rolled oats
 
Directions

1. Preheat oven to 350 degrees. Lightly spray or oil a 9×13-inch baking pan.
2. Combine figs, walnuts, sugar, orange juice and hot water in a mixing bowl and set aside.
3. Mix together margarine and brown sugar until creamy. Add egg and mix until smooth.
4. Mix flour and baking soda. Stir into egg mixture. Blend in oats to make soft dough.
5. Reserve 1 cup of dough for topping. With floured fingertips, press the remaining dough into a thin layer on the bottom of baking pan.
6. Spread fig mixture evenly over the dough. Crumble reserved dough over top, allowing fig mixture to show.
7. Bake 30 minutes or until golden brown. Cool completely in baking pan. Cut into 24 bars (about 2.5 x 2 inches).

Build Your Own Rice Bowl

by Guest | Mar 7, 2019 | Lunch & Snack Recipes, Recipes

Eating healthy can be less expensive, and more creative, than one might think. Here is a step-by-step recipe for building your own rice bowl. Consider laying out a variety of ingredients and letting family members choose their favorite options from each category below. Experiment. Have fun. And Eat Well!
How to Build Your Own Rice Bowl
Layer four types of foods to make a meal that kids love to cook and eat.
Start with rice.
Then add fruit, vegetables, or both. Use fresh, frozen or canned.
Next, add a layer of lean protein – such as beans, eggs, chicken, fish or tofu.
Then top with a sauce, toppings, spice, or a mixture – such as soy sauce, salad dressing, pineapple juice, barbecue sauce, low-fat cheese or garlic powder.
Recipe & Photo Source: FoodHero.org