Granola and oatmeal squares

Oatmeal Chocolate Squares

1 c butter (smart balance)
1/2 c brown sugar
1 tsp vanilla
3 c Oats
1 c chocolate chips (dark or milk)
1/2 c peanut butter

Melt butter in saucepan, add brown sugar and vanilla. Stir in oats and cook for 2 minutes. Press 1/2 of mix in an 8x8 pan. Melt chocolate chips (microwave or saucepan), mix in peanut butter with melted chips and pour over oats. Crumble remaining oats over chocolate mix. Place in fridge until firm.

Peanut Butter Granola

2 tablespoons butter or smart balance
1/3 cup natural peanut butter
1/3 cup honey
1/2 teaspoon vanilla
1/4 teaspoon salt
3 cups rolled oats
1/2 cup raisins (optional) (I use semi-sweet chocolate chips)
Begin by melting the margarine and peanut butter together in a 3-quart saucepan. Add the honey, vanilla and salt. Stir the mixture until it is smooth and hot throughout. It doesn’t need to boil. Add the oats. Stir until the oats are completely coated with the sticky gooey peanut butter mixture. It will be chunky. Turn the mixture into an ungreased cookie sheet, or a large 9 by 13-inch pan. Spread the granola out evenly and bake it at 375° for 10 minutes. It will be brown and crispy. Now remove it from the oven and allow it to cool right there in the pan. Break it up into pieces after it is cooled. Transfer the granola to a clean coffee can or sealed canister. Add the raisins, if you are using them, when the granola is cool.

Honey granola

3 cups dry oatmeal
1/2 cup butter (1 stick) (smart balance)
1/2 cup honey
1/4 teaspoon salt
1/2 cup each nuts and dried fruit (optional)

First melt the margarine in a 3-quart saucepan over medium heat. Add the honey and salt. Honey is easiest to measure in a well oiled measuring cup. Otherwise, just scoop the last of it out of the cup with a clean finger or spoon. Heat the honey briefly with the margarine and then add the oatmeal. Stir it up nicely. It smells really good. Turn the mixture onto an ungreased cookie sheet, the kind with shallow sides; a large 9 by 13-inch pan works well too. Spread the granola out evenly and bake it at 375° for 10 minutes. It should be a toasty brown. Now remove it from the oven and allow it to cool and crisp up right there in the pan. Store it in a clean coffee can or sealed canister. Add the nuts and dried fruit, if you are using them, when the granola is cool. Serve it with milk like regular cereal, or if you are hankering for a divinely inspired treat, get a big bowl of plain yogurt, and sprinkle a large handful of granola on top of it. Mmmmmmmm, very tasty. Sliced bananas are good with this too.

Granola Bars:

1/4 cup butter (smart balance)
1/2 cup honey
1/2 cup unsweetened applesauce
1/2 cup brown sugar
1 medium egg
1 cup whole wheat flour
1 teaspoon EACH cinnamon & baking soda
1/2 teaspoon salt
3 cups dry oatmeal
3 cups Crispy Rice Cereal, or other unsweetened cereals as desired, corn flakes, toasted oats, bite sized shredded wheat, corn checks etc.
1/2 cup raisins or other dried fruit

First melt the margarine or butter. In a large bowl combine tit with the honey, applesauce, brown sugar, cinnamon and egg. Mix very well. Add the flour, baking soda, salt and oatmeal. The mixture will be very thick but still moist. Now stir in the unsweetened cereal and raisins. Mix well. Press the mixture into a well oiled 9 by 13-inch pan. Bake at 350° for 20 minutes. Cool before cutting into 24 bars.

Nice for breakfast or a snack. Yummy!

Makes 24 bars.

Per Serving (excluding unknown items): 133 Calories; 3g Fat (18.8% calories from fat); 3g Protein; 25g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 160mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Sunny Apricot Bars: Replace the raisins with finely chopped dried apricots. Add 1/2-cup sunflower seeds.
Per Serving (excluding unknown items): 147 Calories; 5g Fat (26.3% calories from fat); 4g Protein; 25g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 160mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

Chocolate Chip & Peanut Bars: Omit the raisins. Add 1/2-cup each semi-sweet chocolate chips and unsalted peanuts.
Per Serving (excluding unknown items): 158 Calories; 5g Fat (29.4% calories from fat); 4g Protein; 25g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 160mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.

White Chocolate & Cranberry Bars: Omit the raisins. Add 1/2 cup each white confectionery chips and dried cranberries (Craisins).
Per Serving (excluding unknown items): 158 Calories; 4g Fat (23.4% calories from fat); 3g Protein; 28g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 166mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1 Other Carbohydrates.

Rocky Road Bars: Omit the raisins. Add 1/2-cup semi-sweet chocolate chips, 1/3-cup chopped walnuts and 1-cup miniature marshmallows.
Per Serving (excluding unknown items): 155 Calories; 5g Fat (27.1% calories from fat); 3g Protein; 26g Carbohydrate; 2g Dietary Fiber; 9mg Cholesterol; 161mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 1 Other Carbohydrates.

Chicken Quesadillas with Corn-Tomato Salad

Corn-Tomato Salad

1 cup thawed frozen corn kernels

1/2 green bell pepper, seeded and diced

1/2 tomato, seeded and diced

2 TB chopped cilantro (i use more because I love it)

2 tsp balsamic vinegar

Chicken Quesadillas

1 1/2 cups cooked chicken breast (2 breasts)

1 cup shredded lettuce

1/2 cup salsa

tortillas

shredded cheese

In a medium bowl, combine the salad ingredients; set aside.

To prepare quesadillas, combine chicken, lettuce and salsa. Spray a nonstick skillet with cooking spray. Lay tortillas on skillet and add quesadilla mixture. Layer with some cheese as well. Once quesadillas are done, cut up and on a plate and spoon the corn-tomato salad on the side.

(I added a little sour cream on mine as well, but you don't really need it.)

These were sooooo good. Keep it healthy by only adding a little bit of cheese.

Heather

White Chili

Ingredients
2 frozen chicken breasts (optional)
1 tsp lemon pepper
1 onion, chopped (I used about 1/2 cup)
1 carrot, chopped
1 stick of celery, chopped
1 ½ cups chicken broth
1 to 2 pkgs frozen white corn
1 can green chilies
2 cans northern white beans
2 to 3 Tbsp lime juice
1 tsp cumin
1 tsp garlic
Tortilla Chips (optional
Cheddar or Jack Cheese

Directions
Add all ingredients except chicken breasts, tortilla chips and cheese to crockpot. Mix well. Add frozen chicken breasts. Cook on low for 8 hours. Shred chicken previous to serving. Serve topped with cheese and tortilla chips on top.

-Tiffany

Chicken Taco Soup/Burritos

INGREDIENTS
2 large boneless, skinless chicken breast (can be frozen)
1 can tomatoes (any kind), undrained
1 can corn, undrained
1 can red kidney beans, rinsed
1 pkg taco seasoning

Above are the main ingredients, but I have also tried:
Ground Beef (if you use beef instead of chicken, make sure to brown it first before adding it to the crockpot)
1 can green chillies
1/2 onion, diced
1/2 green bell pepper, diced

DIRECTIONS
Dump tomatoes, corn and kidney beans into a bowl. Add taco seasoning and stir. Place chicken breast in the crockpot. Pour ingredients over the top. Cook on low for 8 hours, or high for 4 hours. When finished, shred your chicken. Serve as soup, or drain liquid and make burritos.

-Tiffany

Polynesian Chicken

Your whole family will love this. It's Ryan's favorite!

Ingredients
4 to 5 large chicken breasts (okay if frozen)
1 cup brown sugar
1 cup soy sauce (I only use 1/2 and add an additional 1/2 cup water)
1 cup water
2 Tbsp minced garlic
1 tsp ginger

Directions
Place chicken breast in crockpot. In a medium bowl mix all other ingredients together. Pour over chicken. Cook on low for 8 hours, or high for 4. Serve with rice and veggies. I like to pour the sauce in the crockpot over my rice and veggies.

-Tiffany

Creamy Crock Pot Black Bean Chicken

Ingredients
4 boneless, skinless chicken breasts
1 can black beans, drained and rinsed
1 can corn, drained
1 jar salsa, any kind
1 8oz package neufchatel cream cheese

Directions
Place chicken breasts in a crock pot. Add black beans, corn and salsa. Cook on high for 4 to 5 hours. Add cream cheese the last 30 minutes. Serve any way you would like!

-Tiffany

Healthy Apple Cinnamon Oatmeal

Mmm... This is my favorite! It will leave you full until lunch.

Ingredients
2 apples
1 cup apple juice
3 ½ cups water
1 ½ cups steel cut oats
½ cup oat bran
½ tsp vanilla
½ tsp cinnamon
Toasted walnuts (optional)

Directions
Peel, core and chop your apples. In your crockpot combine all ingredients and stir. Cook on low for 8 hours.

-Tiffany

Best Baked Oatmeal

Ingredients

2 1/2 cup rolled oats

1/4 cup oat bran

1/4 cup steel cut oats (optional - don't add if you don't like the flavor)

2 tsp baking powder

1/2 tsp cinnamon

2 cups milk

1 egg

1/3 cup applesauce

1/4 cup butter

1/2 cup brown sugar

2 cups of fruit (optional)

Directions

Preheat oven to 400. Lightly grease a 2 quart baking dish. In a large mixing bowl, combine oats, oat bran, steel cut oats, baking powder and cinnamon. In a separate bowl, mix together milk, eggs, applesauce, butter and brown sugar. Stir the wet and dry ingredients together, and pour into casserole dish. Bake uncovered for 20 minutes. Stir oatmeal. If you are adding fruit, you'll want to fold it in at this point. Bake uncovered for 20 more minutes or until the top is lightly brown.

-Tiffany

Healthy Honey Oat Bran Bread

Ingredients
4 1/2 tsp (or 2 pkgs) active dry yeast
4 1/2 cups warm water
1/4 cup lecithin
1/4 cup dough enhancer
1/2 cup vital wheat gluten
3/4 cup canola oil
1/2 cup honey
2 teaspoons salt
1/4 cup wheat germ
1/4 cup oat bran
2 cups quick-cooking oats
10 cups whole wheat flour

Directions
Add water and yeast. Let yeast dissolve. Add all other ingredients (except wheat and white flour). Stir. 1 cup at a time, add your wheat flour and then your white flour until you form a soft dough. Place on floured surface, and knead until your dough becomes elastic (about 8 minutes). Form two loaves for large pans, and three for small. Place in greased bread pans. Let rise in a warm place until double the size. Bake at 350 for 30 to 35 minutes. Let cool on wire racks.

-Tiffany

Vegetarian Chili

If you're looking to get an extra dose of fiber...here's your chance. You can obviously forgo the cheese and tortilla chips to make it a little healthier. I was just trying to get a pretty picture. :)

Ingredients
1 onion, chopped
1 green bell pepper, chopped
2 zucchini, chopped
1 can black beans
1 can kidney beans
1 can garbanzo beans
1 large can vegetarian baked beans
1 can chopped tomatoes
1 can whole kernel corn, drained
½ cup celery, chopped
2 garlic cloves, chopped
1 4oz cans diced chilies
1 -2 jalapeno, chopped (optional)
1 Tbsp chili powder
2 tsp cumin
1 Tbsp dried parsley
1 Tbsp dried oregano
1 Tbsp dried basil
1 Tbsp cilantro

Directions
Sauté onion, bell pepper and zucchini in oil for 5 minutes. Add to crock pot. Rinse and drain all of your beans, and add to crock pot. Add remaining ingredients. Cook on high for 4 hours, or low for 8 hours. Serve will sour cream, shredded cheese and crushed chips.

-Tiffany

Food Guidelines

Here is a list of small changes that will have a big impact on your healthy lifestyle. Can't do them all? Pick one at a time to try and when you've got it down, move to the next... you'll be glad you did.

1. Only whole grains!!!!

2. No foods that contain high fructose corn syrup or hydrogenated oil (in any form).

3. Eat a vegetable or fruit at every meal.

4. Stop drinking soda (not even diet!)

5. Eat less than 40g of 'added' sugar a day.

6. Add fish to one meal per week.

7. Add 2 vegetarian meals per week.

8. No artificial food colorings

Bonus: Have a smoothie that contains blueberries and spinach each day (the rest of the ingredients are up to you: mango, pineapple, apple, carrot, orange, banana, pear, peach, any berry, honey, wheat germ, coconut--juice/water/milk all work for base...)

Bonus 2: If you have to eat cereal for breakfast shoot for one containing less then 10g sugar per serving and at least 3g fiber (less than 6g sugar? even better!)

Oatmeal can be exciting if you add: pumpkin pie cranberries, orange zest, coconut, blueberries, chopped nuts... (with a nice spoonful of dark brown sugar of course!)

~Kandis