COOKING from the Heart with Karen Endsley
Snacks
Since having my little one, I think more about what I put into my body and especially what I put into hers. Chips and cookies are aneasy go-to snack, and while super yummy, not always the best choice for nutrition. Try some of these tasty treats and see how simple it is to make a delicious and healthier version of those in-between-meals muchies.
SPICY STRAWBERRY SALSA
Check out episode #108
Ingredients:
1 ½ cup strawberries -diced (small dice)
¼ red onion -finely chopped
1 clove garlic -finely minced
1 scallion finely chopped
2 Tbs fresh cilantro -chopped
1 Tbs pickled jalapeno juice
1 ½ Tbs pickled jalapenos -minced
¼ cup orange juice
¼ Tsp ground Cayenne
½ Tsp Salt
½ Tsp fresh ground pepper
Directions:
Combine all ingredients in a medium sized bowl, and chill.
If you can’t wait, you can eat this right away, but if you can hold out, the flavors will meld together and be amazing.
Serve with tortillas.
MUESLI
Ingredients
4 1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
1 cup raisins
1/2 cup chopped walnuts
1/4 cup packed brown sugar
1/4 cup raw sunflower seeds
Directions
In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, sugar, and seeds. Mix well. Store muesli in an airtight container. It keeps for 2 months at room temperature.
Beets on the Grill
Ingredients
6 beets, scrubbed
2 tablespoons butter
salt and pepper to taste
Directions
Preheat an outdoor grill for high heat.
Coat one side of a large piece of aluminum foil with cooking spray. Place beets and butter on foil; season with salt and pepper.
Wrap foil over beets.
Place packet on the grill grate. Cook 30 minutes, or until beets are very tender. Allow beets to cool about 5 minutes before serving.
You don't even need to peel to enjoy!
GRANOLA BARS
Check out episode #112
Ingredients:
1/3 cup honey
1/3 cup maple syrup
4 tbs Coconut oil
1 tsp vanilla
1/2 tsp coconut extract
2 cups Old fashioned oats
1/2 cup puffed rice cereal
2 tbs flax seed
1 tbs chia seed
1/4 tsp salt
1/2 cup total of fillings. I used chopped pecans, chopped almonds chopped, and dried cranberries
1/4 cup mini chocolate chips.
Directions:
Preheat your oven to 350 degrees and prepare an 8 x 8 baking pan by greasing well (i use coconut oil for this).
In a sauce pan over low heat melt coconut oil.
While this is melting, in a large bowl combine old-fashioned oats, puffed rice cereal, flax meal, Chia seeds and salt.
Once coconut oil is melted add maple syrup, vanilla (if you can find vanilla paste use it -it’s worth the extra expense), coconut extract and honey to the saucepan. Stir together and remove from heat to cool slightly.
Prepare the fillings for the granola bars. You may use any combination but do not use more than 1/2 Cup total of the combined fillings. Chop the nuts into larger pieces to add more texture to your granola bars. When the fillings are chopped add them to the oat mixture.
Pour the cooled syrup and oil combination (you should whisk it well before you add it to the oats so that they will all be well combined) into the oaks and filling mixture and stir well. Transfer granola mixture to a well greased 8 x 8 pan and prepare to
Spread the oats evenly in the pan then press down very, very, very, firmly on the oat mixture to compress the oats evenly. I do this by greasing a piece of wax paper, laying the paper(greased side down) on top of the sticky oat mixture and then pressing down using my hands or another pan that will fit on top of this. You might need to watch the video to see exactly what I mean.
Sprinkle the compressed mixture with the chocolate chips then repeat the compressing procedure.
Bake in a 350° oven for 20 to 25 minutes, the longer you bake them the crispier they will be.
Remove from the oven and let them cool approximately 25 minutes. At this point, remove them from the pan and cut into bars or squares. Let them finish cooling.
Store in and air tight container. For extra crunchiness store them in the refrigerator. I know you’re going to love these. Enjoy!
DELICIOUS SMOOTHIE
Ingredients:
1 cup of almond milk or rice milk
2 tbsp cacao nibs
1 frozen banana
1 tsp coconut butter
1 peach
Directions:
Put all ingredients in a high speed blender and blend until smooth.