Peanut Butter Victory Bars

Sometimes my do-it-yourself attitude can get a little exhausting. Most of the time I love my devotion to doing things myself, especially when it comes to cooking from scratch, but sometimes I'm so busy and exhausted I just want to throw up my hands and buy what I need. And I almost did with these granola bars. After spending the entire weekend working outside and running errands, I was very close to abandoning my Sunday afternoon snack-making plan. Now that I've tasted this delicious granola bars, I can't believe I almost missed out on these super-easy and almost no-bake bars. For just the time to it takes to mix a couple of bowls of ingredients together and then combine them, I was rewarded with two weeks of scrumptious work snacks. 

In my opinion, there's practically no way to go wrong with peanut butter and honey, and this perfect pair blends all my other nutritious ingredients together in a perfect balance of richness and sweetness. They perhaps have a bit more sugar that I'd typically go for in an AM snack, but at least I'm treating myself with plenty of whole grains, nuts, and omega-3s in the mix as well. For an extra-special touch, spread a thin layer of melted dark chocolate over the bars before putting them in the fridge. 

Peanut Butter Victory Bars

adapted from CHOW

makes 10 bars

Oil, for coating the pan
1 1/2 cups crispy brown rice cereal
1 cup rolled oats (not instant)
1/2 cup raw sliced almonds
1/4 cup raw wheat germ
2 tablespoons unsweetened, untoasted, dried coconut flakes
2 tablespoons flax seed meal
1/2 cup honey or brown rice syrup
3 tablespoons natural smooth unsalted peanut or almond butter
1 tablespoon packed dark brown sugar
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 plus 1/8 teaspoon fine salt

1. Heat the oven to 350°F and arrange a rack in the middle. Coat an 8-by-8-inch baking pan with butter; set aside.

2. Place rice cereal, oats, almonds, wheat germ, coconut, and flax seed meal on a rimmed baking sheet, toss with your hands to combine, and spread in an even layer. Bake, stirring halfway through, until almonds are light golden brown, about 12 minutes. Transfer to a wire rack.

3. Place rice syrup or honey, peanut or almond butter, brown sugar, vanilla, cinnamon, and salt in a medium saucepan over medium-low heat. Stir until mixture is combined and brown sugar has dissolved. Remove from heat, immediately add cereal mixture, and stir until combined. Transfer mixture to the prepared baking pan and, using a spoon, spread it evenly, pushing it into the corners.

4. When the mixture is cool enough to handle but is still warm, evenly and firmly press it into the pan with your hands. Place it in the refrigerator until the chocolate is set, about 30 minutes.

5. Remove the nutty oat slab from the pan (you may need to run a knife around the perimeter to loosen it). Cut it in half to form two rectangles, then cut each rectangle width-wise into 5 bars to form 10 bars total. Wrap each bar in plastic wrap. Store at room temperature for up to 3 days or freeze for up to 3 weeks; let frozen bars come to room temperature before eating.

Superseed Bar

I'm no paragon of health and fitness, but even still I have a few coworkers who like to give me crap about my healthy diet. Although it wasn't always the case, I have no problem passing up the many mass-produced "treats" that show up at my workplace on a regular basis. There is a time I would have just mindlessly chowed down, but now I actually far prefer foods like this snack bar, which satisfies my sweet tooth (and chocolate tooth!) but is still packed with whole grains, nuts, and seeds. I love the deep chocolate flavor with only a mild sweetness, allowing the nuances of the chocolate flavor to shine without being buried in saccharinity. Given my propensity for making granola and granola bars I always have lots of nuts and seeds in my pantry, but feel free to swap in whatever you'd like for what I have listed here. These bars are dense bites of energy, and although I used them to fuel my all-too-stationary laboratory workday, they would be perfect to take along on a hike, bike ride, or canoe trip. To form perfect squares I used my individual brownie pan, but I've included the original directions for shaping and cutting the bars since it's an uncommon piece of bakeware. One batch makes enough work snacks for two weeks and the extras hold up splendidly in the freezer. With spring fully in swing and dreams of spending the days outside a reality, a few minutes in the kitchen aren't too much to ask to fuel up for the day.

Superseed Bar
adapted from CHOW
makes 10 bars

Oil, for coating the pan
1 1/2 cups crispy brown rice cereal
1/2 cup raw sliced almonds
1/2 cup raw sunflower seeds
1/4 cup raw wheat germ
2 tablespoons whole sesame or chia seeds
2 tablespoons flax seed meal
1 cup dried Medjool dates (about 6 ounces), pitted
1/4 cup natural smooth unsalted peanut or almond butter
1/4 cup honey or brown rice syrup
1/2 teaspoon fine salt
1/2 teaspoon vanilla extract
1/3 cup high quality natural unsweetened cocoa powder

1. Heat the oven to 350°F and arrange a rack in the middle. Coat an 8-by-8-inch baking pan with butter; set aside.

2. Place rice cereal, almonds, sunflower seeds, wheat germ, sesame or chia seeds, and flax seed meal on a rimmed baking sheet, toss with your hands to combine, and spread in an even layer. Bake, stirring halfway through, until almonds are fragrant and lightly toasted, about 12 minutes. Transfer to a wire rack to cool slightly, about 5 minutes.

3. Place cereal mixture in a food processor fitted with a blade attachment and pulse until the mixture is broken up and the largest pieces are about the size of uncooked grains of rice, about 5 (1-second) pulses. Transfer to a medium bowl; set aside.

4. Place dates in the food processor and process until finely chopped and a ball forms, about 15 seconds; set aside.

5. Place peanut butter, honey rice syrup, salt, and vanilla in a medium saucepan over medium-low heat. Stir until mixture is combined and runs like slow-moving lava, about 1 minute. Remove from heat, immediately add reserved dates and cocoa powder, and, using a wooden spoon, stir, smashing down on the dates, until well combined and no streaks of cocoa remain. Add reserved cereal mixture and stir, pressing as you do, until evenly combined. (This takes some muscle and time, about 5 minutes.) Transfer to the prepared baking pan and, using your hands, spread and firmly press the mixture into the pan. Let cool completely.

6. Remove the date-seed slab from the pan. Cut it in half to form two rectangles, then cut each rectangle widthwise into 5 bars to form 10 bars total. Wrap each bar in plastic wrap. Store at room temperature for up to 3 days or freeze for up to 3 weeks; let frozen bars come to room temperature before eating.

Whole Wheat Pancakes

I very rarely order pancakes when I'm out for breakfast. I'm definitely not anti-pancake, but they're so easy to make at home and quite often turn out better. I also greatly prefer whole (or multi-) grain pancakes to those made with white flour, which are definitely harder to come by even in a wonderful food city like Madison. Fortunately for me, a big batch of these pancakes take very little time to make. Made entirely with whole grains, they're a bit denser than your average white flour pancake, but that makes them feel hearty and satisfying instead of heavy and cumbersome. They're absolutely delicious with the traditional butter and (real) maple syrup, but extras can also be repurposed with great success into breakfast sandwiches. If you have a little time and want to go the savory route, I recommend a bacon, egg, and cheese sandwich (dipped into maple syrup, of course). For something a bit healthier and more suited for breakfast on the run, a smear of almond or peanut butter with sliced bananas or apples in the perfect solution. Extra pancakes freeze wonderfully so investing the time for one generous batch of pancakes can provide breakfast for days. Whether you're gathering friends and family around the table for a feast or just want a freezer full of breakfasts at the ready, this recipe is the answer.

 

Whole Wheat Pancakes

adapted from Martha Stewart

makes about one dozen 4- to 5-inch pancakes, serving six

1 1/4 cups whole-wheat flour
1/4 cup wheat germ
2 tablespoons sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon coarse salt
1 1/2 cups low-fat buttermilk (I used powdered buttermilk, following the instructions on the package)
1/4 cup vegetable oil
2 large eggs, lightly beaten
Vegetable-oil cooking spray

1. Preheat oven to 200 degrees. Whisk together flour, wheat germ, sugar, baking powder, baking soda, and salt in a bowl. Whisk in buttermilk, oil, and eggs. Let stand 10 minutes (if batter thickens, stir in 1 tablespoon water).

2. Coat a nonstick skillet with cooking spray, and heat over medium heat. Spoon in 1/4 cup batter for each pancake. Cook until bubbles appear. Flip, and cook until golden brown, about 2 minutes. Keep warm in oven while you cook remaining batter.

Multi-Grain Waffles

Although it may seem contradictory, I love trying as many new things as possible and I love routine, my Sunday night ritual being a prime example of this behavior. When the weather's nice, I grill out on Sunday nights. Once it's football season, it's Packer snack day. In that stretch in between, Sunday nights are breakfast for dinner night. Being one of those people who's constantly planning, I don't enjoy Sundays as much as I should because I'm always thinking ahead to Monday morning, but planning a little treat at the end of day helps me to enjoy the whole day more. Today is the last day of the football season, so instead of lamenting the end of football Sundays (though they really ended for me when the Packers lost), let me offer you a wonderful recipe to try if you want to follow in my Sunday night footsteps - Multi-Grain Waffles. I'm always a fan of whole grain recipes over their white flour equivalents, even at the expense of a bit of texture, but these are so light and crispy, you'd never know they were whole grain. The delicate texture and delicious whole grain flavor led me to devour a whole waffle myself, each butter and syrup-kissed bite the perfect union of comfort and nutrition. Extra waffles freeze splendidly, reheating to near-perfection in the toaster or toaster oven for a quick weekday breakfast (I recommend topping them with peanut butter and honey). Although I'll never stop trying new things, this recipe has as earned a spot as my new waffle standard and a launching pad for my own creations.

Multi-Grain Waffles
from Eating Well
serves 8

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ, or cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
1/4 cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.

2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.

3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.

4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Granola Bars

There are countless good commercial granola bars out there (Kashi, Clif, Luna, Cascadian Farms, Nature Valley, etc.), but nothing quite compares to the homemade variety. In the same way that the chocolate chip cookie just out of the oven is always going to be best, a fresh, homemade granola bar is going to blow the commercial variety out of the water. Most granola bars are constructed from a combination of oats, seeds or nuts, and dried fruit, and these granola bars strike a particularly good balance of all those elements. The layered sweetness comes from a combination of light honey and deep dark brown sugar, each contributing nuanced flavor in addition along with the requisite sugar content. The pairs of grains (oats and wheat germ), seeds and nuts (sunflower seeds and almonds), and dried fruit (cranberries and raisins, as I made them), make each bite unique so there's no danger you'll get sick of them before the batch disappears. Striking a nice balance between crunchy and chewy, any extras can be frozen without too much loss of texture upon thawing. Simple, healthy, and delicious, if you've got the time for a little culinary project, these are certainly worth the effort.

Granola Bars
adapted from Alton Brown
makes 16 (2-inch) squares

8 ounces old-fashioned rolled oats, approximately 2 cups
1 1/2 ounces raw sunflower seeds, approximately 1/2 cup
3 ounces sliced or slivered almonds, approximately 1 cup
1 1/2 ounces wheat germ, approximately 1/2 cup
6 ounces honey, approximately 1/2 cup
1 3/4 ounces dark brown sugar, approximately 1/4 cup packed
1 ounce (2 tablespoons) unsalted butter, plus extra for pan
2 teaspoons vanilla extract
1/2 teaspoon kosher or sea salt
6 1/2 ounces chopped dried fruit, any combination of cranberries, raisins, apricots, cherries, or blueberries

1. Preheat the oven to 350 degrees F. Line a 9 by 9-inch glass or metal baking dish with a foil sling. Coat with butter or spray with cooking spray and set aside.

2. Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally.

3. In the meantime, combine the honey, brown sugar, butter, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved.

4. Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week.

Brown Soda Bread

Soda bread is simply bread where bread soda (more commonly known as baking soda or sodium bicarbonate) is used in lieu of yeast as a leavening agent. Traditional soda bread is made from flour, baking soda, salt, and buttermilk. The lactic acid in buttermilk reacts with the baking soda to form bubbles of carbon dioxide and cause the bread to rise.

With St. Patrick's Day only a few weeks away, many people will be making Irish soda bread as part of their celebration. Cooking Light has a wonderful bunch of St. Patrick's Day themed recipes in the March issue, and this recipe comes from there. This recipe is much more complex than traditional soda bread, but is also much healthier.

This recipe calls specifically for steel-cut oats (also called Irish oatmeal)-do not substitute quick oats or old-fashioned rolled oats. Steel-cut oats are processed much less than rolled oats, the groat only being cut into 2 or 3 pieces instead of being rolled, and thus take longer to prepare for oatmeal. They are chewier and nuttier than rolled oats and have a lower glycemic index. Unfortunately, at least at the grocery store I went to, they are also significantly more expensive.

For once I actually weighed my flour instead of just using measuring cups. I know that weighing is more accurate, but I rarely do it. I didn't own a kitchen scale until just a few years ago, so I was always in the habit of measuring instead of weighing.

Note: If you try and find this recipe on the Cooking Light website, a different brown soda bread recipe comes up. The Bacon and Butternut Squash Pasta recipe was not available either (it's called bacon and butternut pasta in the magazine), so it seems the current issue's recipes are not available online yet.

Despite being mostly whole-wheat flour, this bread is moist and delicious and has a wonderful nutty flavor from the steel-cut oats. And, even better, it's extremely healthy!

Brown Soda Bread
Cooking Light, March 2010

Cooking spray
11.25 oz. (about 2.5 c.) whole-wheat flour
2.25 oz. (about 1/2 c.) all-purpose flour
1/2 c. steel cut-oats
2 T. brown sugar
1 T. wheat germ
1 t. baking soda
1 t. baking powder
1/ 2 t. salt
2 c. low-fat buttermilk (I used powdered)
1 large egg, beaten slightly

1. Preheat oven to 325 degrees F.

2. Coat a 9x5-inch loaf pan with cooking spray. Line the pan with parchment paper and coat with cooking spray.

3. Weigh or lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 6 ingredients (though salt). Combine buttermilk and egg; add to flour mixture. Stir until just combined.

 

4. Spoon the mixture into prepared pan. Bake at 325 degrees for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Invert bread onto a wire rack; cool completely. Remove parchment; slice bread into 12 slices.