Monthly Archives: December 2013

Peanut Butter and Jelly Oat Bars

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Who doesn’t love peanut butter and jelly? It is actually one of those “meals” than can be a nutrition fail when using white bread, salt and sugar laden peanut butter, and sugar filled jelly. But with some sprouted grain bread, freshly made peanut butter with no salt or sugar, and homemade jelly, it can actually be quite good for you. Whole grains, healthy fats, and natural sweetness.

The quality of ingredients used can turn something that is full of refined sugars and flours into a superfood. These peanut butter and jelly bars use grass-fed organic butter or coconut oil instead of regular butter or oil, no sugar or salt added peanut butter, sea salt, homemade jelly, honey instead of refined sugar, etc. These are a dessert but are also a totally healthy mid-day snack. They are certainly husband and kid approved too.

Peanut Butter and Jelly Oat Bars

makes 16 bars

1 cup oats, ground into flour

1.5 cups oats

1/4 cup organic brown sugar or honey*

1/4 cup butter or coconut oil, melted

1/4 cup peanut butter

1 egg, beaten

1 tsp baking powder

1/2 tsp cinnamon

1/8 tsp sea salt

1/3 cup strawberry jelly**

Combine all ingredients besides jelly. It should form a semi crumbly dough. Press 1/2 of the dough into a greased 8 x 8 baking pan. Spread jelly evenly over. Crumble rest of dough evenly on top then press that down well too.

Bake at 375 for 30 minutes. Let cool for 10 minutes then cut. Do not let sit too long before cutting and removing from pan or they will turn into a crumble.

*The bars will have a more crumbly texture with a sweetener such as brown sugar or coconut palm sugar and a little more gooey with honey. I love gooey with baked goods.

**I have made jelly mashing fresh strawberries with honey until desired level of sweetness and cooking on the stove on a low heat until thickened. I then froze it and have been using it ever since.

Nutritional Information:

Calories: 135

Fat: 6 g

Sodium: 55 mg (2%)

Carbohydrates: 18 g

Dietary Fiber: 2 g

Sugars: 8.8 g

Protein: 4.4 g

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Asian Turkey Lettuce Wraps with Peanut Sauce

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There are only so many things to do with ground meat so I am always looking for new recipes to use it in. I winged it one night and these wraps turned out great. My kids don’t  mind a little spice so the cayenne was okay for them. If you don’t like spice, just omit the cayenne and there wont be any kick. If you like a lot of kick, up the cayenne and add some siracha sauce on top as well.

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It ends up being the perfect combination of protein, vegetables, and healty fats. Serve it up with some brown rice or quinoa.

Asian Lettuce Wraps with Peanut Sauce

1 lb ground turkey, chicken, or pork

1 Tbs soy sauce

1 Tbs rice wine vinegar

2 tsp chopped garlic

1/2 tsp sesame oil

1/8 tsp ground ginger

few shakes of cayenne, optional

1 large carrot, peeled and shredded with cheese grater

8-10 large lettuce leaves, washed

Peanut sauce:

1/4 cup peanut butter, no sugar or salt added

3 Tbs water

1 Tbs + 1 tsp soy sauce

2 Tbs rice wine vinegar

1 tsp honey

1/16 tsp garlic powder

few shakes cayenne pepper, optional

Mix together ground turkey, soy sauce, vinegar, garlic, sesame oil, ginger, and cayenne if using. Let it marinade in the refrigerator for 20 minutes or as long as overnight. (I’ve skipped the letting it sit part before in a rush and it works fine but marinating it gives it a more uniform flavor.)

Place meat mixture in non stick pan and cook on medium low until browned and most liquid is absorbed/evaporated.

While meat is browning, mix together all sauce ingredients in a small food processor like a magic bullet or whisk together in a bowl.

Lay lettuce out so it curls upwards making a little cup. If using romaine, its easier to fold it up lengthwise more like a taco. Layer meat, shredded carrots, and a decent amount of peanut sauce on top.

Nutritional Information:

Calories: 295

Fat: 12.8 g

Sodium: 758 mg (32 %)

Carbohydrates: 8 g

Dietary Fiber: 2 g

Sugars: 4 g

Protein: 36 g