2 Smart Recipes of Snacks with a good balance of carbohydrates, protein and healthy fat for sustained energy all day long.
Muesli Breakfast Bars,
Makes 24 Bars
2 1⁄2 cups rolled oats
1⁄4 cup whole-wheat flour
1⁄4 cup ground flaxseed
1⁄2 cup dry milk or soy
protein powder (optional)
1⁄2 cup toasted wheat germ
1⁄2 cup chopped, toasted walnuts
1 cup dried cranberries, raisins, or a combination
1 cup honey
1⁄2 cup natural salted peanut butter
1 tablespoon olive oil
1) Preheat the oven to 325°. Line a 9-by-13-inch baking pan with foil, or lightly oil it with olive or canola oil.
2) In a medium bowl, combine the oats, flour, flaxseed, dry milk (if using), wheat germ, walnuts, and cranberries.
3) In a small saucepan, stir together the honey, peanut butter, and olive oil over medium-low heat until warm and well blended. Add to the dry ingredients and mix quickly until well combined. (The mixture will be sticky and hard to stir.)
4) With lightly oiled hands, pat the mixture evenly into the prepared baking pan. Bake until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes and then cut into 24 bars. When cool, remove the bars from the pan and store in an airtight container in the refrigerator.
Reprinted with permission of Mayo Foundation for Medical Education and Research.
Customize these bars with other dried fruits and nuts, such as golden raisins, chopped dried apricots, un-sweetened coconut, and almonds.
Fava Bean Hummus,
Makes about 2 cups
To peel fresh fava beans, remove them from their pods, plunge in boiling water for 1 minute, and then drain and rinse in cold water. When cool enough to handle, peel away and discard second skins.
3 pounds fava beans, blanched and twice shelled
1⁄4 cup olive oil
Juice of 1 lemon
3 teaspoons fresh, chopped mint leaves
Sea salt
Freshly ground black pepper
1) Bring a large pot of lightly salted water to a boil. Add the beans and simmer for 5 minutes or until tender. Drain the beans, reserving about 1/2 cup of cooking water.
2) With a hand blender or food processor, purée the beans, gradually adding the olive oil, lemon juice, and just enough of the reserved water to get a slightly chunky consistency similar to hummus. Add mint, salt, and pepper to taste.
3) Spoon into a bowl and serve immediately. Or cover and chill for up to 1 day.
Recipe courtesy of Lauren Ladoceour.
This recipe was first published in the print edition of Yoga Journal Singapore, which is now Yogahood Online.
