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.

Fennel and Apple Salad with Apple Cider-Citrus Dressing

I went to our local farmer's market in Menlo Park this weekend after a few week hiatus due to travel and other plans. Despite being the dead of winter and MLK weekend, there were still plenty of vendors at the market and I picked up some beautiful fresh fennel and a bunch of apples, among other things.  I was looking for a light lunch the other day and thought of combining thinly sliced fennel and apples along with walnuts and feta as a sort of different take on a waldorf salad. The result was delicious - light but satisfying due to the walnuts and cheese. As an added plus, the lemon juice in the dressing keeps the apples from turning brown, which allowed me to eat it for lunch the next day as well, accompanied both days by some hearty bread. I used Pippin apples here, which are a wonderful not too sweet not too tart green apple, but other varieties, such as Gala, Fuji, Pink Lady, Braeburn, or whatever kind of apple you like best would work. This is easy to make and would also be great for a dinner party first or side course!

Fennel and Apple Salad with Apple Cider-Citrus Dressing
Serves 2 as a main, 4 as a side

Active Time: 15 minutes
Total Time: 15 minutes

Salad:
2 fennel bulbs, thinly sliced
2 apples, thinly sliced (I just cut large chunks off around the core and then sliced from there)
2 oz. feta, crumbled
1 c. walnuts

Dressing:
2 T. extra virgin olive oil
1 T. apple cider vinegar
1 T. fresh-squeezed lemon juice (about 1/2 lemon)
1 t. dijon mustard
1/2 t. kosher salt
1/4 t. pepper

Slice the apples and fennel and place in a medium-sized bowl. Crumble the feta into the bowl.

In a small saucepan, toast the walnuts over medium-low heat until fragrant, shaking the pan occassionally and being careful not to burn them. Meanwhile, in a small bowl, whisk the dressing ingredients together.

When the walnuts are done toasting, roughly chop them, and add to the bowl. Toss with the dressing and serve.

Healthy Quick Bread

I love fresh-made bread but usually can't be bothered to make something with yeast - waiting for it to rise, then kneading, etc. is usually not something that I have the time/skill for. This is precisely why I love quick breads - you just throw the ingredients together in a bowl, mix and bake. There is almost nothing easier. I particularly like this quick bread recipe because it can either be sweetened up toasted with jam for breakfast or served with butter at dinner. I was able to whip this up with pantry staples, making it a great recipe to throw together anytime.

Healthy Quick Bread
Makes 1 loaf

Active Time: 5 minutes
Total Time: 50 minutes

Dry ingredients:
1 1/3 c. whole wheat flour
1 c. unbleached all-purpose flour
(alternatively, use 2 1/3 c. whole wheat pastry flour)
2 1/4 t. baking powder
1/4 t. baking soda
1 t. kosher salt
1/4 c. ground flaxseed meal

Wet ingredients:
8 oz. plain nonfat or low-fat plain yogurt
1 egg
1/4 c. honey
1/4 c. coconut oil (alternatively you could use olive or canola oil)
3/4 c. lowfat milk
1 c. old fashioned rolled oats (not instant) + 1-2 T. for the top

Grease a 9x5 inch loaf pan (or similar size) and preheat the oven to 375 degrees Fahrenheit.

Combine the dry ingredients in a large bowl, stirring to combine with a whisk.

In a small bowl, combine the wet ingredients, also stirring to combine with a whisk. The oats are included in the wet ingredients to allow them to soften up for a minute.

Gently stir the wet ingredients into the dry ingredients with a wooden spoon, stirring just until combined (do not overbeat). Scrape the batter into the pan, smooth out the top with a spoon, and sprinke another 1-2 T. oats over the top.

Bake for approximately 45 minutes or until a toothpick comes out relatively clean. Allow to rest in the pan for approx. 15 minutes and then after running a knife around the edges, remove the loaf from the pan (it should come out easily) and let cool on a wire rack. Enjoy over the next 2-3 days (if it isn't gone before then!).

Potato-Leek-Onion Soup

One of my favorite recipes growing up was a Potato-Leek Soup from the Williams-Sonoma Soups cookbook. I have made it dozens of times over the years, but this time wanted to dress it up a little with a few more ingredients and also try making it with vegetable broth instead of chicken broth (Adam and I are in the midst of a no-meat, no-alcohol January to start off the New Year). Other than some chopping at the beginning, this is an easy soup to make, it's very healthy and satisfying, and it tastes even better the next day. Serve with some good bread and a green salad.

Potato-Leek-Onion Soup
Serves 4-6

Active Time: 30 min
Total Time: 1 hour

1 T. unsalted butter
2 lb. leeks, thinly sliced, white and light green parts only (soak leeks briefly in a small bowl of water to remove any grit that gets into the leeks)
3 lb. russet potatoes, peeled, cut into eighths (quarter and then slice in half lengthwise again) and then cut into thin slices
1/2 large yellow onion (or 1 small), thinly sliced
A few inside stalks of celery and their leaves, thinly sliced (about 1 c. chopped)
6 c. low-sodium vegetable broth/stock
2 bay leaves
A few springs fresh thyme, or about 1 t. dried thyme
Kosher salt
Black pepper

Heat butter in a large stockpot or dutch oven over medium heat. Add onion, celery, leeks, and 1/2 t. kosher salt and saute until softened, about 5 minutes.

Add the potatoes, vegetable stock, bay leaves, sprigs of thyme (you can leave them on the stem, they will infuse the flavor in the broth and usually just fall off into the soup as it's cooking), 1 t. kosher salt (if using low-sodium broth) and 1/4 t. pepper.

Bring to a low boil, then simmer over low heat, covered, for 30 minutes, until potatoes are cooked. Remove the bay leaves and thyme (if using fresh) and adjust for seasoning, adding more salt and pepper if desired. Ladle into bowls and serve.