Kale Chips

Ingredients

  • 1 large bunch of kale
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon salt

(Makes 4 servings)

Directions

Preheat oven to 400 degrees. Clean kale under running water, remove stems and tear leaves into pieces. Pat dry with paper towels and transfer to large bowl. Drizzle with olive oil and sprinkle with salt. Using your hands, massage oil and salt onto leaves to coat evenly. Transfer to baking sheets, taking care that the leaves don’t overlap.


Bake for 8-12 minutes until leaves are crisp. Halfway through baking, switch the pans back to front and top to bottom. Store in airtight container for up to 2 days.


Calories: 75; Total fat: 4 grams; Saturated fat: 0.5 grams; Sodium: 183 mg; Carbohydrate: 9 grams; Fiber: 3 grams; Protein: 3 grams

Cocoa-Dusted Almonds

Ingredients

  • 2 cups raw almonds
  • 2 tablespoons agave nectar
  • ¼ cup cocoa powder
  • 2 tablespoons flour

Directions

Preheat oven to 275 degrees. Line baking sheet with foil and spray with cooking spray.


In a small bowl, coat almonds with agave and add cocoa and flour. Mix until almonds are coated. Roast for 25 minutes, stirring every 5 minutes to prevent burning. Cool completely.

Calories: 117; Total fat: 9.2 grams; Saturated fat: 0.8 grams; Sodium: 0 mg; Carbohydrate: 7 grams; Fiber: 2.6 grams; Protein: 4 grams

Power Parfait

Ingredients

  • 1 ripe medium banana
  • 2 cups plain fat free Greek yogurt
  • 1 teaspoon ground cinnamon
  • 2 ½ cups whole strawberries, quartered
  • ½ cup grape-nut-style cereal
  • ¼ cup sliced almonds
  • 2 tablespoons honey

(Makes 4 servings)

Directions

Add the banana, yogurt and cinnamon to a blender and blend smooth. Divide half of mixture into 6 wine or parfait glasses. Layer each glass with half of strawberries, remainder of yogurt and remainder of strawberries. Top with cereal and almonds. Drizzle with honey.

Calories: 150; Total fat: 2.6 grams; Saturated fat: 0.2 grams; Sodium: 76 mg; Carbohydrate: 26 grams; Fiber: 3.6 grams; Protein: 9 grams

Date Bars

Ingredients

  • 1½ cups dried dates
  • 2/3 cup water
  • 1½ cup whole wheat pastry flour*
  • ½ cup steel cut oats
  • 1 tablespoon ground cinnamon
  • 1/3 cup canola oil
  • ½ cup honey

(Makes 16 servings)

Directions

Preheat oven to 375° degrees. Mist well a 9 x 9 inch baking dish with cooking spray.


Combine chopped dates and 2/3 cup of water in a small saucepan; heat for 2-4 minutes over medium heat. Cook until dates soften slightly and water is absorbed.


For the crust: Combine flour, oats and cinnamon in a medium bowl. Stir to evenly distribute oats. Add canola oil and honey. Mix well. Reserve 1/3 cup of the crust mixture and set aside for the topping. Spoon the rest of the crust mixture into the baking dish and pat it down evenly.

Pour dates onto the crust and spread. Top with reserved crust mixture and press it down. The topping will not completely cover and the date mixture will peak through in areas. Bake in 375°oven for 18-20 minutes. Cool completely and cut into 16 squares.

*Helpful Tip: Equal amounts of whole wheat flour and all-purpose flour sifted together can be substituted for whole wheat pastry flour.


Source: Healthy Palate Book by Mary Lynn Farivari, RD

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Calories: 175; Total fat: 5 grams; Saturated fat: 0 grams; Sodium: 2 mg; Carbohydrate: 33 grams; Fiber: 3 grams; Protein: 2 grams

Amaranth Energy Bars

Ingredients

  • 4 tablespoons amaranth
  • 4 dried apricots, chopped
  • 10 pistachios, shelled and chopped
  • ½ cup agave nectar

(Makes 14 servings)

Directions

Place the agave nectar in a small saucepan and bring to a boil; cook 5-6 minutes. While the agave is cooking, find a nonstick wok or skillet with a lid. Place the skillet over very high heat and get the skillet screamin’ hot. Add 1 tablespoon of amaranth and immediately cover the pan. If the pan is hot enough, the amaranth will start popping right away. Give the pan a swirl to keep it popping. When the popping has stopped remove from the heat, uncover the pan and pour the popped amaranth onto a plate. Repeat with remaining amaranth, 1 tablespoon at a time.

When all of the amaranth is popped, add it to the agave along with the apricots and pistachios. Stir to coat and then pour into a small glass baking dish to cool. Smooth out the top and place in refrigerator to cool. When cool, cut into bars.


Source: Tiffani Bachus RD & Erin Macdonald RD

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Calories: 52; Total fat: 0.4 grams; Saturated fat: 0.1 grams; Sodium: 0.8 mg; Carbohydrate: 12 grams; Fiber: 0.6 grams; Protein: 0.6 grams