Crunchy
PB and A Wrap
Start
to Finish: 5 minutes
4 7- to 8-inch flour tortillas
1/3
cup peanut butter
1 cup chopped apple
1/4
cup low-fat granola
1.
Spread peanut butter over each tortilla. Sprinkle with apple and granola.
Tightly roll up tortillas. Cut in half. Wrap tightly in plastic wrap. Pack in
insulated containers. Makes 4 servings
Nutrition Facts per serving: 254
cal., 14 g total fat (3 g sat. fat), 0 mg chol., 234 mg sodium, 28 g carbo., 3 g
dietary fiber, 8 g protein.
Dilled Hummus with
Vegetables
Plan about 1 cup of fresh vegetables per serving for
dipping in the creamy bean mixture.
Chill: up to 1 week
1
15-ounce can garbanzo beans (chickpeas),
rinsed and drained
1/4 cup tahini (sesame paste) or 3 tablespoons
creamy peanut butter plus 1
tablespoon sesame
oil
3
tablespoons lemon juice
1
tablespoon olive oil or cooking oil
2
cloves garlic, minced
2
teaspoons snipped fresh dill or 1/2
teaspoon; dried dillweed
Dash ground red pepper
Assorted vegetables such as broccoli
and; cauliflower florets, bias-sliced
carrots,
sweet pepper strips
1. Combine garbanzo beans,
tahini or peanut butter and sesame oil, lemon juice, oil, garlic, dill, 1/4
teaspoon salt, and red pepper in a blender container or food processor bowl.
Cover and blend or process till the mixture is smooth, stopping and scraping the
sides as necessary.
2. Transfer hummus to a storage container; cover and
chill up to 1 week. Place assorted vegetables in self-sealing plastic bag; seal.
Transport hummus and vegetables in an insulated cooler with ice packs. Stir
hummus before serving. Serve with assorted vegetables. Makes 4 (1/3-cup)
servings.
Nutrition Facts per serving (spread only): 180 cal., 10 g total
fat (1 g sat. fat), 0 mg chol., 445 mg sodium, 15 g carbo., 5 g dietary fiber, 5
g protein.
Multigrain Cookies
Prep: 30 min. Bake: 12 min. per batch
2/3
cup butter, softened
3/4
cup granulated sugar
1/2
cup packed brown sugar
1/2
teaspoon baking
soda
1/2
teaspoon ground cinnamon
1
egg
1/3
cup cooking oil
1/4
cup honey
1
teaspoon vanilla
1 1/4 cups all-purpose
flour
1/2
cup toasted wheat germ
2 1/2 cups rolled
oats
2
cups candy-coated milk chocolate pieces
1. Preheat the oven to
350°F. In a large mixing bowl beat butter with an electric mixer on medium to
high speed for 30 seconds. Add sugars, baking soda, and cinnamon; beat until
combined. Beat in egg, oil, honey, and vanilla until combined. Beat in flour and
wheat germ. Stir in rolled oats and candies with a wooden spoon.
2. Place
1/4-cup mounds of dough 4 inches apart on ungreased cookie sheets; flatten
slightly. Bake about 12 minutes or until golden brown. Let cool 2 minutes on
cookie sheet. Transfer to wire racks and cool completely. Makes 24
To store: Place cookies in layers
separated by waxed paper in an airtight container; cover. Store at room
temperature for up to 3 days or freeze for up to 3 months.
Oat and Nut Crunch Mix
Satisfy
the young snack monsters in your home with this sweetly spiced mix made from oat
cereal, almonds, and dried cherries.
Prep: 10 minutes Bake: 20 minutes Cool: 30 minutes Oven: 300°F
4
cups sweetened oat square cereal or brown
sugar-flavored oat biscuit
cereal
1/2
cup sliced almonds
2
tablespoons butter or margarine, melted
1/2
teaspoon apple pie spice
Dash salt
1
cup dried cherries and/or light raisins
1. In a 15x10x1-inch
baking pan combine cereal and almonds. In a small bowl stir together melted
butter, apple pie spice, and salt. Drizzle butter mixture over cereal mixture;
toss to coat.
2. Bake in a 300° oven about 20 minutes or until almonds
are toasted, stirring once during baking. Cool in pan on a wire rack for 20
minutes. Stir in dried cherries. Cool completely. Store in a tightly covered
container at room temperature up to 1 week. Makes 20 servings (5
cups)
Nutrition Facts per serving: 83 cal., 3 g total fat (1 g sat. fat),
3 mg chol., 63 mg sodium, 12 g carbo., 1 g dietary fiber, 2 g protein.
Daily
Values: 1% vit. A, 0% vit. C, 3% calcium, 14% iron.
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