Apricot-Walnut Cereal Bars



Store-bought cereal bars?

Nahhh.

Making your own isn’t as hard as you may think. Personalize the recipe to taste with your fruit and nut favorites:


Ingredients:
• 3 cups old-fashioned rolled oats
• 1/2 cup chopped walnuts, (about 2 ounces)
• 3 cups unsweetened puffed-grain cereal, such as Kashi
• 2 cups chopped dried apricots
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 12 ounces silken tofu, drained (about 1 1/3 cups)
• 1 large egg
• 1/2 cup canola oil
• 1 cup honey
• 1 tablespoon vanilla extract
• 2 tablespoons freshly grated lemon zest

Preparation:
1. Preheat oven to 350°F. Coat a large (15 1/4-by-10 1/4-inch) jellyroll-style pan with cooking spray.
2. Spread oats and walnuts on a baking sheet with sides. Bake until fragrant and light golden, 8 to 10 minutes. Transfer to a large bowl and add puffed cereal, dried apricots, flour and salt; stir to combine.
3. Meanwhile, puree tofu, egg, oil, honey, vanilla and lemon zest in a food processor or blender until smooth, scraping down the sides as needed. Make a well in the center of the oat mixture; fold in the tofu mixture until combined. Spread evenly in the prepared pan.
4. Bake until firm in the center and golden brown, 35 to 40 minutes. Let cool completely in the pan on a wire rack before cutting into bars with a sharp knife.

Nutrition Info:
Serving Size: 16, Per serving : 306 Calories; 12 g Fat; 1 g Sat; 5 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 6 g Protein; 3 g Fiber; 87 mg Sodium; 367 mg Potassium

Breakfast does a body good

A healthy breakfast is an important part of starting your day right. Countless studies have shown that eating breakfast is one of THE most important habits for healthy weight loss, weight management, and physical performance. If you want to lose or manage your weight long-term, you simply MUST eat breakfast in the morning for optimal success.

Eating breakfast can help you manage your food intake throughout the day by positively addressing your energy needs from the start. For instance, if you finish dinner at 7pm, and wake up at 6am, you haven't eaten for 11 long hours. Your body continues to burn calories even while you’re asleep, so whether you're heading off to work during the week or getting ready for your morning workout, your body needs fuel.

Other benefits to eating breakfast include:
1. Helping your body regulate your metabolism so you can lose/manage your weight more efficiently.
2. Increasing your mental clarity and sense of wellbeing - both your brain and nervous system require glucose (blood sugar) to function properly.
3. Discouraging your body’s tendency to slow your metabolism (burn less calories) and catabolize muscle when trimming calories.

Avoid or limit:
1. Sugary, simple carb-filled choices such as donuts, sugar cereals, muffins, waffles, pancakes, bagels, etc. Note: Simple carbs include those made with refined/processed “white” flour. Read the labels. Choose whole grain products whenever possible. Beware of foods labeled “enriched”. Most times they are NOT whole grain products.
2. High fat foods such as fried eggs, sausages, bacon, cheesy omelets, cream cheese bagels, hash browns, etc.

Generally, focus on eating some lean protein and a healthy carb together.

Quick Healthy Breakfast Ideas:

1. Scrambled egg whites or tofu w/veggies. Eat with whole-grain toast or in a whole grain tortilla wrap.
2. Fresh berries, natural yogurt, low-fat granola
3. Steel-cut oatmeal w/fresh fruit and almonds or flaxseed
4. Shakes and smoothies
5. Whole grain toast or tortilla w/nut butter (ie almond, peanut). Add raisins or fresh banana for more flavor.

Turkey Trot at the Oregon Zoo


Thanksgiving. Time to celebrate the bounty of the season and create memories with family. Start your holiday off with a 4 mile walk/run up at the zoo (there’s also a 1/2 mile “trot” for kids 11 and under). With start times between 8:00 am and 9:30 am, there's time to finish the course, take a spin around the zoo, and get home in time to enjoy the festivities (the run fee includes admission to the zoo).

Thanksgiving Day, Thursday, November 26, 2009
Cheatham Hall ( Forestry Center)
4001 SW Canyon Road, Portland, OR

8:00 am First Wave (4 mi.) Run
8:15 am Second Wave (4 mi.) Walk
8:30 am Third Wave (4 mi.) All
9:30 am Tot Trot (1/2 mi.)

More information and registration...

Going meatless

Beans are a great alternative for meat or meat analog protein sources. As with other legumes, they are a very good source of antioxidants and cholesterol-lowering fiber, which have been shown to lower the risk of coronary heart disease, cancer, and diabetes.

In addition to its beneficial effects on the digestive system and the heart, black beans' soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, black beans can really help you balance blood sugar levels while providing steady, slow-burning energy.

Smoky Black Bean Soup
Serves 6

PER TABLESPOON: 21 CAL; 1 G PROT; 2 G TOTAL FAT (0 SAT. FAT); 1 G CARB.; 0 MG CHOL; 73 MG SOD.; 0 G FIBER

The deep red-brown of this soup makes it a color cousin to Mexican molé sauce. It makes a dramatic presentation when topped with tortilla strips, avocado chunks and Lime Cream. Chipotle chiles packed in adobo sauce are available in most large supermarkets. Any canned, diced tomatoes will work well, but the fire-roasted variety sends this soup over the top.

• 2 Tbs. olive oil
• 1 medium onion, finely chopped (1 cup)
• 1 stalk celery, finely chopped
• 1/2 medium green pepper, chopped
• 2 cloves garlic, minced
• 2 tsp. ground cumin
• 1 tsp. dried oregano
• 1 1/2 cups black beans, soaked and drained
• 14 and 1/2-oz. can diced tomatoes, preferably fire-roasted
• 2 chipotle chiles in adobo sauce
• 2 Tbs. sherry
• 3 corn tortillas, cut into 1/4-inch-wide strips
• 1/2 ripe avocado, cut into small dice
• Lime Cream (recipe below)

1. In large pot, heat 1 Tbs. oil over medium heat. Add onion, celery and green pepper, and cook, stirring often, until vegetables are softened, about 10 minutes. Add garlic, cumin and oregano, and cook, stirring often, until fragrant, 2 to 3 minutes.

2. Add beans and 6 cups water. Bring to a boil, reduce heat, and simmer, partially covered, until beans are tender, about 1 3/4 hours. Add 1 1/2 tsp. salt.

3. With slotted spoon, transfer 1 cup beans to food processor or blender. Add tomatoes and chipotles, and process until smooth. Return mixture to pot. Stir in sherry, increase heat and bring soup to a boil. Reduce heat. Simmer about 15 minutes to reduce liquid.

4. Meanwhile, in large nonstick skillet, heat remaining 1 Tbs. oil over medium heat. Add tortilla strips in batches, and toss frequently and gently (for best results, use tongs) to brown evenly, about 3 minutes. Adjust heat as necessary. Remove to paper towels to blot excess oil.

5. Place tortilla strips, avocado and Lime Cream in separate small bowls. Serve soup hot with garnishes along side.

Variation:
To make this soup in a pressure cooker, heat 1 Tbs. oil in pressure cooker. Add onion, celery and green pepper. Cook, stirring often, over medium-low heat until vegetables are softened, about 10 minutes. Add garlic, cumin and oregano, and cook another few minutes, until fragrant. Add beans and 4 cups water, and cover. Bring to a boil, lock lid into place, and bring to high pressure. Cook over high pressure 15 minutes. Turn off heat, and let beans return to pressure naturally. Remove lid, and add 1 1/2 tsp. salt. Proceed with Step 3, above.

Lime Cream
Makes 1 cup

This cooling cream is a great contrast to the spicy soup and makes a great all-purpose condiment.
• 6 oz. soft silken tofu
• 2 Tbs. fresh lime juice
• 2 Tbs. vegetable oil
• 2 tsp. brown rice vinegar
• 1 tsp. lime peel
• 1/4 tsp. white pepper

1. Combine tofu, lime juice, oil, vinegar, lime peel, pepper and 1/2 tsp. salt in bowl of food processor. Process until smooth. Transfer to small container, and cover.

2. Refrigerate at least 15 minutes.

Recipe source: www.vegetariantimes.com

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