Gluten-Free Energy Bars

I have been experimenting with creating new types of energy bars following up on my post last month (Peanut Butter, Oat, and Honey Power Bars). I've also received some requests from friends and family to incorporate some gluten-free recipes into my repertoire. It turns out that this isn't that difficult when it comes to energy bars. I still wanted to create a bar that had a nice balance of protein (almond butter, quinoa, and nuts), fiber (oats & flaxseed), and natural sweeteners that are relatively low glycemic (honey, agave nectar, and pure maple syrup) and therefore help keep you satiated for an afternoon snack or during a run or bike ride. I learned a lot about different sweeteners from Heidi Swanson's cookbook "Super Natural Cooking". For example, I had no idea that brown sugar, which I always used to sweeten my oatmeal with, is in most cases just white sugar colored with a little bit of molasses. Now I use maple syrup.

These bars are a great everyday snack for kids and adults alike. They also are perfect for those of you out there involved in long-distance or endurance sports, or just enjoy hiking or other activities where you need some sustenance. I brought one of these on my long run today (I'm training for the Skyline to the Sea trail marathon in April) and it gave me the energy I needed throughout the run without any stomach issues. I also found it much easier to eat and digest during the run than other bars which can feel more like a "brick" when you're trying to chew it and get it down (i.e. Clif Bars). It's difficult for me to find bars that I both actually enjoy eating and are good during exercise and I think these fit the bill.

Store the bars in an airtight container, between layers of parchment paper or foil, as they are chewy (although the quinoa gives them a great crunch!). They'll last for about 2 weeks this way. I also froze some of the bars by wrapping each of them in foil and then putting them in a plastic bag and placing them in the freezer. They should last in the freezer for up to 3 months and unthaw quickly.

Gluten-Free Energy Bars
Makes 16 bars

Active Time: 15 minutes
Total Time: 15 minutes (plus a few hours to set)

2 c. old-fashioned (not instant) rolled oats
3/4 c. quinoa (uncooked)
1/4 c. ground flaxseed
1/2 c. slivered almonds
1/2 c. pecans, roughly chopped
1/4 c. hulled sunflower seeds
1 c. dried fruit (I used 1/2 c. cranberries & 1/2 c. cherries), chopped if the fruit is larger in size
1 c. almond butter
1/2 c. honey
1/4 c. agave nectar (I used raw dark agave nectar)
1/4 c. pure maple syrup (I like Grade B)
1/2 t. fine grain sea salt
1 t. vanilla
1/4 t. cinnamon

Preheat the oven to 350 degrees Fahrenheit. Line a 13x9x2 baking pan with parchment paper.

In a medium bowl, combine the dry ingredients - oats, quinoa, ground flaxseed, almonds, pecans, and sunflower seeds. Put the dry ingredients on a baking sheet or sheet pan and toast in the oven for 10 minutes.

After the dry ingredients have been in the oven for about 5 minutes, put the almond butter, honey, agave, and maple syrup in a medium saucepan over medium low heat. Stirring often, bring to a low boil. Remove from heat and stir in the salt, vanilla, and cinnamon.

Remove the dry ingredients from the oven and put into the saucepan with the wet ingredients. Stir to combine well. Transfer the mixture to the 13x9x2 baking pan and using a small piece of parchment paper, press down to distribute the mixture evenly in the pan. Let the bars set for about 3 hours then cut into 16 bars.

Arugula and Pumpkin Seed Pesto Pasta with Ricotta

In honor of St. Patrick's Day, I put together a green dish for dinner last night for you all to enjoy today. With the official arrival of spring next week, new seasonal produce is showing up at the farmer's market and in stores, including arugula. This dish will best be enjoyed by people who like the peppery, slightly bitter green, but would also be great with spinach for a milder flavor. Pumpkin seeds are pretty widely available now and are also known as pepitas - they bring a nice balance to the arugula, as do the dollop of ricotta and drizzle of olive oil to finish the dish. Plus, it's a quick meal with only a few ingredients which comes together easily on a weeknight!

Arugula and Pumpkin Seed Pesto Pasta with Ricotta
Serves 4

Active Time: 10 minutes
Total Time: 20 minutes

12 oz. whole-wheat rotelle/fusilli pasta
1 c. hulled pumpkin seeds
1/3 c. extra virgin olive oil, plus extra for serving
1 clove garlic, minced
1 1/2 t. kosher salt
1 t. lemon zest
5 c. baby arugula, tightly packed (about 6 oz.)
Whole-milk ricotta cheese, for serving
Black pepper

Bring a pot of water to a boil for the pasta. Cook the pasta until al dente, according to package directions, reserving 1 c. of cooking liquid, then drain and return pasta to pot.

Meanwhile, toast the pumpkin seeds in a small pan over medium heat until fragrant, which takes just a few minutes. Put the pumpkin seeds in a food processor and add 2 c. packed arugula, the clove of minced garlic, lemon zest, and 1 t. kosher salt. Run the food processor and after a few seconds, start adding the 1/3 c. of olive oil through the top of the processor. Run for a few more seconds until the pesto comes together and you have a rough paste.

Add the pesto and 1/2 c. of the cooking liquid to the pot with the pasta, stirring well to combine, and adding additional cooking liquid if needed to allow the pesto to better combine with the pasta. Stir in the remaining 3 c. of arugula, continuing to stir until it wilts slightly.

Divide into serving bowls/plates and top with a large dollop of ricotta, then drizzle with a little more olive oil and a pinch of salt and pepper.

Romanesco Mac & Cheese

Everyone seems to love baked, golden mac & cheese. While I love it too, I wanted to create a version of macaroni & cheese that was packed with more nutrition and would be good for a weekend night meal, not just a once in a while splurge, while still being delicious and satisfying. I was inspired by these heads of romanesco at the farmer's market, which I thought would be great with the flavors of macaroni & cheese. Romanesco is also called Romanesco broccoli or Roman cauliflower. It looks similiar to cauliflower and tastes more like cauliflower than broccoli but has a beautiful bright green color. Cauliflower would also work great in this recipe if you can't find romanesco. We ate this as a main dish with a side green salad.

Romanesco Mac & Cheese
Serves 4-6

Active Time: 30 minutes
Total Time: 45 minutes

12 oz. elbow macaroni or small fusilli
2 small heads romanesco (approx. 2 lbs with stems on)
3 slices whole wheat bread
Extra virgin olive oil
1 onion, diced
1 1/2 c. grated gruyere cheese (about 6 oz.)
1 c. light sour cream
1/2 c. lowfat milk
1/2 c. grated parmesan cheese
Kosher salt
Black pepper

Preheat the oven to 400 degrees Fahrenheit. Boil the water for the pasta and cook the pasta until al dente.

Meanwhile, remove the stems from the romanesco, wash throroughly, and cut into small florets. Pulse the bread in a food processor until coarse crumbs form. Add 1 T. olive oil and 1/4 t. each kosher salt and pepper and pulse to combine. Additionally, in a small saucepan, heat 1 T. olive oil over medium heat and saute the onion with a pinch of kosher salt until soft, about 3-5 minutes.

Add the romanesco to the pasta pot for the last 3 minutes of cooking. Drain the pasta and romanesco and put in a large bowl. Add the onions, Gruyere cheese, sour cream, milk, 1 t. kosher salt and 1/4 pepper and stir to combine well.

Transfer the mixture to a large baking dish (oval gratin or rectangular baker), sprinkle with the parmesan cheese, and then coat with the breadcrumbs. Bake until golden brown, about 15 minutes.

Peanut Butter, Oatmeal and Honey Power Bars (Plus Dog Treats!)

Two things that I've always wanted to try making at home are granola bars and dog treats. Why? In our household, between myself, my husband, and our golden retriever Annie, we go through a lot of each. As much as I love Clif Mojo bars for us and Greenies for Annie, the cost adds up, and while these products are good, they both still have a lot of additives. I wanted to create recipes where I know exactly what is going into each and are easy to make with items that I generally have around the house. We really enjoyed these bars for an afternoon or mid-morning snack or sustenance on a hike or long run. They have good staying power given their combination of protein and fiber. And needless to say Annie loves the dog treats so your dog is sure to as well.

The best part about both of these is that they also keep for a while in airtight containers (at least 2 weeks for the power bars and longer for the dog treats) and they can both also be frozen. Also, feel free to experiment with different add-ins for the power bars - you could use any type of natural nut butter, substitute the coconut for dried fruit, and use any type of nuts/seeds that you want! These bars are chewy, not crunchy, which we like, and can also be individually wrapped in foil or parchment paper for easy portability. We just finished off our batch, so I'm going to experiment with more recipes as well, but these are certain to be a staple in our pantry...

Peanut Butter, Oatmeal and Honey Power Bars  
Makes 16 Bars
Time: 15 minutes, plus time to cool

2 1/2 c. old-fashioned rolled oats (not quick)
1/2 c. wheat germ
1/4 c. ground flaxseed
1/2 c. dried flaked unsweetened coconut (or chopped dried fruit of your choice)
1/2 c. nuts and seeds (I used 1/4 c. + 1 T. slivered almonds and 2 T. sesame seeds)
1 c. natural creamy peanut butter (or other nut butter of your choice - almond, sunflower seed, cashew, etc.)
3/4 c. honey
1/3 c. molasses (note: these do have a slight molasses flavor, which we like, but if you don't you could just use more nut butter & honey)
1 t. vanilla extract
1/4 t. cinnamon
1/4 t. fine grain sea salt

Preheat the oven to 350 degrees Fahrenheit and line a 9x13 inch pan with parchment paper.

Put the oats, wheat germ, flaxseed, nuts and seeds in a medium bowl, stir to combine, and then spread on a baking sheet. Bake in the oven for 10 minutes.

Meanwhile, after the oats/nuts have been toasting for anout 5 minutes, in a medium saucepan, combine the nut butter, honey, and molasses over medium heat until slightly bubbly and smooth, just a few minutes. Remove from the heat and stir in the vanilla, cinnamon, and salt. Remove the dry ingredients from the oven and mix into the saucepan, stirring well to combine.

Put the mixture into the prepared 9x13 inch pan and, using a small piece of parchment paper to help you, press it down into the pan in an even layer. Cool completely in the pan (this takes about 2 hours) and cut into 16 bars or however big you'd like to make them.

Bonus: Whole Wheat Peanut Butter Treats
Makes varying amounts based on the size of your cookie cutter (the size shown here made about 20)

Active Time: 15 minutes
Total Time: 35 minutes

1 1/2 c. whole wheat flour
1/4 c. old-fashioned rolled oats (not quick)
1 t. baking powder
3/4 c. lowfat milk
1 c. natural creamy peanut butter
1 T. molasses

Preheat the oven to 350 degrees Fahrenheit.

Whisk the flour, oats, and baking powder together in a medium bowl. Stir in the milk, peanut butter, and molasses. (This dough is thick and a little tough to mix - don't worry if it isn't perfectly blended).

Turn out the dough onto a floured surface and knead a few times to better incorporate and soften the dough. Roll out to about 1/2'' thickness and cut with a dog bone cookie cutter or other shape of your choice.

Transfer to a cookie sheet and bake for 20 minutes. Remove from the oven, let treats cool a few minutes on the cookie sheet and then remove from the sheet and completely on a wire rack.

Low Sodium, Big Flavor French Onion Soup

This week, I accepted a challenge from my friend Jess to revamp a favorite recipe into a very low sodium version - less than 40mg per serving. Jess has a fabulous blog http://sodiumgirl.wordpress.com/ AND a book coming out next year. Not only does Jess like to come up with creative ways to make flavorful, low sodium recipes, she also has to for her health. Jess was impacted by a severe onset of lupus while we were in college, and while she has made an awesome recovery, her kidneys cannot regulate sodium levels the way that a normal person's kidneys can, which means - no salt.

While we might not all have conditions like Jess, I think it is important for us all to think about our sodium intake. We might focus on calories, carbs, and fat, but sodium intake has risen dramatically in recent years and can have long-term affects on your health. There are little ways that I try to cut back but I know I need to be more mindful of it. One easy first step is trying to avoid products that already have a lot of unnecessary sodium added to them - such as chicken/vegetable stock, soups, and canned goods - and buy a low-sodium or no salt added version instead. You can always add your own seasoning and in most cases will end up adding much less than what the full-sodium version contains. I do this with vegetable stock, canned tomatoes, and many other things.

This challenge was all about taking a traditionally high sodium favorite - I chose French Onion Soup - and trying to remake it to a very low sodium version. The trickiest part of this was the stock - even low sodium varieties have far higher sodium levels than the 40mg dictated by Jess' low sodium rules. So, I had to be creative, and ended up coming up with a flavorful soup based on Julia Child's version which incorporates vermouth and cognac, and adding depth by using herbs, balsamic vinegar, molasses, and most importantly, carmelizing the onions very well. This is not a quick recipe, but it isn't difficult either if you have the time!

Low Sodium, Big Flavor French Onion Soup
Serves 4 as a main dish, 6 as a starter

Active Time: 1 hour
Total time: 1 hour, 45 minutes

Ingredients:
2 1/2 lbs. yellow onions, thinly sliced
3/4 lb. shallots, thinly sliced
2 T. unsalted butter
1 T. extra virgin olive oil
1/2 t. dry mustard
1/2 t. brown sugar
2 T. flour
4 c. hot water
1 fresh bay leaf or 2 dried
1 T. fresh thyme leaves
1 T. balsalmic vinegar
1 T. molasses
5 T. Cognac
1 c. dry white vermouth
Black pepper
Crusty white bread
Low-sodium swiss cheese (I used Sargento baby swiss)

Melt the butter and oil in a large stockpot or dutch oven over medium heat. Add the onions and cook until the onions are tender and translucent, about 10 to 15 minutes, stirring occassionally.

Stir in the dry mustard and brown sugar. Cook until the onions are well browned, about 15 to 20 minutes, stirring occassionally. It's ok (and good) if you get a lot of brown bits at the bottom of the pot, this will help deepen the flavor of the soup. You can scrape up some of the brown bits as you're stirring the onions. However, if it starts to burn or smell like burning, turn down the heat a little.

Add the flour and cook another 1 to 2 minutes. Add the Cognac, dry vermouth, molasses, and balsamic vinegar, scraping up the brown bits. Stir in the water and add the thyme, bay leaves and 1/2 t. pepper. Bring to a low boil and then partially cover and let simmer, over low heat, for about 45 minutes. Taste and add additional pepper or balsalmic vinegar to brighten it up if desired.

To serve: Preheat the broiler. Ladle the soup into oven-proof bowls or crocks and lay a piece of bread in the middle of each bowl. Lay a slice of swiss cheese on top of the bread. Put the bowls on foil-lined baking sheet and broil until the cheese is bubbly and starting to brown slightly. We served this as a main dish along with a big green salad. Enjoy!

Brussel Sprout, White Bean, Shallot, and Almond Sauté

I missed the farmer's market this past Sunday (we were snowshoeing in Tahoe after a day of skiing at Squaw on Saturday) but was pleased to fine a good looking crop of brussel sprouts in our local grocery store. I have mentioned this before, but the key to good, non-bitter brussel sprouts, are picking out those that are smaller in size and firm when squeezed. I normally roast brussel sprouts (toss with olive oil, salt & pepper and roast at 425 degrees for about 30 minutes until browned) but I made a sauteed brussel sprout dish over the holidays that turned me on to stovetop brussel sprouts. Quick, easy, and they still get that wonderful carmelized flavor. I also loved that this could be made in one pan. We ate this between the two of us as a main dish with some good whole wheat seed rolls, but this could also be served as a hearty side.

Brussel Sprout, White Bean, Shallot, and Almond Sauté

Serves 2 as main dish, 4 as a side

Active Time: 30 minutes

Total Time: 30 minutes

1 T. olive oil

3 shallots (about 1/4 lb.), thinly sliced

1 lb. brussel sprouts, thinly sliced

15 oz. can white cannelini or Northern beans, drained and rinsed

1/2 c. slivered almonds

1/2 c. freshly grated parmesan cheese
1/2 t. herbs de provence
1/2 lemon
Kosher salt
Black pepper

Heat the oil in a large skillet over medium heat. Add the shallots and saute, breaking up with a spoon and stirring often, until starting to brown, about 5 minutes.

Meanwhile, toast the almonds over low heat in a small skillet. Remove from the pan and set aside.

Add the brussel sprouts and herbs de provence and saute for an additional 10 minutes, stirring occassionally, until they are starting to soften and brown. Add the beans, 1/2 t. kosher salt, and 1/4 t. black pepper, and cook, stirring, for an additional 2-3 minutes.

Turn off the heat and add the almonds to the pan as well as juice from the 1/2 lemon and the 1/2 c. parmesan cheese, stirring to combine. Taste for additional seasoning, adding additional salt & pepper if desired, and serve.

Bay-Scented Farro with Roasted Root Vegetables

I have been trying to experiment with new grains and farro was at the top of my list. Farro is high in protein and fiber which makes for a healthy and balanced meal when pared with the root vegetables. I found some beautiful rainbow carrots and baby parsnips, turnips, and rutabagas at the farmer's market, but feel free to use whatever combination of root vegetables you can find (although I would avoid potatoes as this would amount to a lot of starch with the farro). To give the farro more flavor, I cooked it with fresh bay leaves (dried is fine too but I needed an excuse to use the fresh bay leaves in our garden) and added sauteed leeks and parmesan cheese. This recipe does have multiple components but none of them are difficult and it comes together to create what is now one of our favorite dishes!

Bay-Scented Farro with Roasted Root Vegetables 
Serves 4

Active time: 20 minutes
Total time: 1 hour

Ingredients:
2 lb. assorted root vegetables (such as carrots, parsnips, turnips, rutabagas, etc.), cut into small (~1/2'') pieces
1 T. extra virgin olive oil

8 c. water
500 g (or 2 3/4 c.) farro
1 fresh bay leaf or 2 dried bay leaves
2 leeks, thinly sliced
1 T. butter
1/2 c. freshly grated parmesan cheese
1/2 c. lowfat milk

Kosher salt
Black pepper

Preheat the oven to 425 degrees Fahrenheit. Chop the vegetables and leeks while the oven is preheating.

Toss the root vegetables in 1 T. olive oil and season with 1 t. kosher salt and 1/4 t. pepper. Roast for 45 minutes, stirring once.

After putting in the vegetables, bring the 8 c. water to a boil in a medium saucepan. Add the farro, bay leaves, and 1 t. kosher salt. Cover and simmer over low heat for 25 minutes. Turn the heat off and let stand, covered, for an additional 10 minutes.

About 5 minutes before the farro & vegetables are done, heat 1 T. butter in small skillet, add the leeks, and cook, stirring occassionally, until softened, about 5 minutes.

Remove the vegetables from the oven and set aside. Drain the farro. Not all of the water will be absorbed by the farro and it will have a bite to it - this is the normal texture of farro. Put the drained farro in a medium bowl and add the milk, parmesan cheese, and leeks. Stir to combine well and let the farro absorb some of the milk. Season with 1 t. kosher salt.

Spoon the farro onto a plate, top with some of the roasted vegetables, and serve.