Popcorn Trail Mix
2 cups popped popcorn (preferably unsalted)
3/4 cup roasted almonds or roasted peanuts (preferably unsalted)
3/4 cup unsweetened dried banana chips
3/4 cup fruit-juice sweetened dried cranberries
Combine all ingredients in a medium bowl. Divide between 8 small storage containers. Trail mix will keep about 5 days.
Per Serving: 160 calories (80 from fat), 9g total fat, 0.5g saturated fat, 19g carbohydrates, (2 g dietary fiber, 12g sugar), 3g protein.
Whole Grain Morning Glory Muffins
1 1/3 cup whole wheat pastry flour
1/2 cup sugar
1/4 cup packed brown sugar
1 1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
2/3 cup canola oil
1 teaspoon pure vanilla extract
1 Fuji apple, cored, peeled and diced
1/2 cup seedless raisins
1 large carrot, grated
1/2 cup walnuts, finely chopped
1/4 cup plus 2 tablespoons dried flaked unsweetened coconut, divided
Preheat the oven to 350°F. In a large bowl, mix together flour, sugar, brown sugar, baking soda, cinnamon and salt; break up any brown sugar lumps with your fingers or a wooden spoon.
In a separate bowl, whisk together eggs, oil and vanilla, then add to flour mixture and stir just until combined. Add apples, raisins, carrots, walnuts and 1/4 cup of the coconut and stir gently until well combined.
Spoon batter into 16 paper-lined muffin tins, filling each about 2/3 full. Top evenly with remaining 2 tablespoons coconut and bake until golden brown and a toothpick inserted into the center comes out clean, 25 to 30 minutes.
Per Serving: Serving size: 1 muffin, 200 calories (110 from fat), 12g total fat, 1.5g saturated fat, 25mg cholesterol, 170mg sodium, 21g carbohydrates, (2 g dietary fiber, 14g sugar), 3g protein.
Oat Date Bars
2/3 cup chopped pitted dates, divided
1/2 cup water
1 large egg
1 1/4 cup quick-cooking oats
1/2 cup whole wheat flour
1/2 teaspoon ground cinnamon
1/4 teaspoon plus 1/8 teaspoon baking powder
1/8 teaspoon sea salt
Preheat oven to 375°F and grease an 8 x 8-inch baking pan. In a blender, combine 1/3 cup of the dates and water; blend until very smooth. Add egg and blend just until combined. In a medium bowl, combine oats, flour, cinnamon, baking powder and salt and whisk until combined. Add date-and-water mixture and remaining 1/3 cup chopped dates; stir until moistened.
Scrape into prepared pan, level the top with a spatula, and bake until firm and lightly browned around the edges, about 17 minutes. Cool in the pan and cut into 10 bars. Bars keep in an airtight container for about a week. They can also be individually wrapped and frozen until ready to eat; allow about 2 hours for them to thaw.
Per Serving: 100 calories (15 from fat), 1.5g total fat, 20mg cholesterol, 50mg sodium, 21g carbohydrates, (3 g dietary fiber, 8g sugar), 3g protein.
Oatmeal, Coconut and Sunflower Seed Cookies
1/2 cup (1 stick) butter, softened
1/2 cup sugar
2 teaspoons pure vanilla extract
1/2 teaspoon fine sea salt
1/2 cup grated unsweetened coconut
1/2 cup sunflower seeds
1 1/4 cup rolled oats, either quick-cooking or regular (quick cooking will make a finer cookie)
1 cup whole wheat pastry flour
3/4 teaspoon baking powder
Preheat the oven to 375°F. Line two large baking sheets with parchment paper and set aside.
Put butter and sugar into a bowl and beat with an electric mixer until fluffy. Add egg, vanilla and salt and beat again just until combined. Stir in coconut and sunflower seeds. In a separate bowl, combine oats, flour and baking powder, then add to butter mixture, stirring until thoroughly combined.
Drop rounded tablespoons of dough onto prepared baking sheets, spacing them about 2 inches apart. Bake until lightly browned and cooked through, 10 to 12 minutes, then set aside to let cool. Serve immediately or store in an airtight container.
Per Serving: Serving size: About 2 cookies, 210 calories (110 from fat), 13g total fat, 7g saturated fat, 35mg cholesterol, 170mg sodium, 21g carbohydrates, (3 g dietary fiber, 8g sugar), 4g protein.
Cocoa-Almond Baked Breakfast Quinoa
1 cup quinoa
1 1/2 cup unsweetened hempmilk, soymilk or almondmilk
1 cup pitted dates (about 5 ounces)
1/2 cup hulled hemp seeds
1/2 cup unsweetened applesauce
1/3 cup unsweetened cocoa powder
1/4 teaspoon fine sea salt
3/4 cup almond meal, divided
Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium-low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.
Preheat oven to 350°F. Line the bottom of an 8-inch square baking pan with parchment paper; set aside. In a blender, purée hempmilk, dates, seeds, applesauce, cocoa and salt. Transfer to a large bowl; stir in quinoa and 1/2 cup almond meal. Transfer to prepared pan, scatter remaining 1/4 cup almond meal over the top and bake until firmly set, about 1 hour.
Set aside to let cool for 1 hour, and then carefully run a paring knife around the pan to loosen the edges. Turn out onto a flat surface, remove parchment paper, cut into squares and serve.
To freeze, wrap individual squares tightly and store in the freezer. Thaw in the refrigerator or microwave.
Per Serving: 270 calories (90 from fat), 11g total fat, 1g saturated fat, 100mg sodium, 37g carbohydrates, (6 g dietary fiber, 17g sugar), 10g protein.