THIRSTY THURSDAY

Another of my favorite publications is SIMPLE AND DELICIOUS. The recipes are just as the title implies-most are easy to prepare and usually are interesting and tasty. These smoothies are no exception.

BERRY DELICIOUS SMOOTHIE

Combine 1 1/2 c. fat-free strawberry Greek yogurt

3/4 c. acai mixed berry V8 juice blend

1 c. each frozen unsweetened strawberries and blueberries

1/2 c. each frozen unsweetened raspberries, blackberries, and pitted dark sweet cherries

1/4 c. wheat bran

1 tsp. ground flaxseed

SUPER MANGO SMOOTHIES

Combine 1 1/2 c. peach mango juice blend

1 c. each frozen pineapple and mango chunks

2 tbsp. each 2% cottage cheese and ground flaxseed

1 tbsp. toasted wheat germ

BLUEBERRY OAT SMOOTHIES

Combine 1 c. unsweetened apple juice

1 c. vanilla yogurt

1 c. frozen unsweetened blueberries

1/2 c. quick-cooking oats

2 tbsp. maple syrup

GREEN BREAKFAST SMOOTHIES

Combine 1 c. crushed ice

3/4 c. unsweetened apple juice

2 c. fresh baby spinach

1 medium pear, coarsely chopped

1 medium ripe avocado. peeled and cubed

3 tbsp. honey

SUNNY BREAKFAST SMOOTHIES

Combine 1/2 c. fresh baby carrots and 2 tbsp. water in a microwave-safe bowl; cover. Microwave on high for 2-3 minutes or until carrots are tender.

Drain and rinse in cold water.

Toss carrots in a blender with 1 can (11 oz.) drained mandarin oranges

1 c. frozen unsweetened sliced peaches

1/2 c. orange juice

1/2 c. crushed ice

1/2 c. silken firm tofu

1/4 tsp. ground cinnamon

TO MAKE: TOSS INGREDIENTS INTO A BLENDER AND PROCESS UNTIL SMOOTH. SERVE IN CHILLED GLASSES

CROCKPOT WEDNESDAY

I have recently discovered COOK'S COUNTRY, a magazine that is a spin off from the PBS show AMERICA'S TEST KITCHEN. The magazine is in an interesting format as you follow the recipes through trial runs to the finished product. There are tips and techniques along the way with step by step instructions and pictures to illustrate some of the steps.  For example, in today's recipe you are instructed to brown the meatballs in the microwave. Most recipes recommend browning under  the broiler or in a saute pan but this one explains that microwaving for just 5 minutes sets the exterior of the meatball and keep it from falling apart in the slow cooker. It also renders some of the fat making the sauce less greasy. Spaghetti and meatballs is an all time favorite and I can't wait to try this one at our next family get-together.

SLOW-COOKER MEATBALLS AND MARINARA

Microwave the meatballs in a large plate or casserole dish to contain the rendering fat. You will need two 4.5 oz. tubes or 1-6 oz. can tomato paste. This recipe makes enough sauce to coat 1 1/2 lb. of pasta. Use a garlic press to mince 8 cloves quickly.

2 tbsp. olive oil

2 onions, chopped fine

2/3 c. tomato paste

8 garlic cloves, minced

1 tbsp. dried oregano

1/2 tsp. red pepper flakes

salt (I will omit)

1/2 c. red wine

2 (28 oz.) cans crushed tomatoes

1 c. grated Parmesan cheese

1/2 c. shredded mozzarella cheese

1/4 lb. Italian sausage, casings removed

2 large eggs

 1 1/4 lb. 85% lean ground beef

3 tbsp. heavy whipping cream

2 tbsp. finely chopped fresh basil

1.COOK AROMATICS: Heat oil in Dutch oven over medium-high heat until shimmering. Add onions, tomato paste, 6 garlic cloves, oregano, pepper flakes, and 1/4 tsp. salt and cook until golden, about 8 minutes.

2. MAKE SAUCE: Transfer half the onion mixture to a large bowl; set aside. Add wine to pot with remaining onion mixture and cook until slightly thickened, about 2 minutes. Stir in tomatoes, then transfer to slow cooker.

3. FORM MEATBALLS: Add 1/2 c. Parmesan, mozzarella, sausage, eggs,3/4 tsp. salt, and remaining garlic to bowl with reserved onion  mixture. Mash with potato masher until smooth. Add beef and cream to bowl and knead with hands until well combined. Form mixture into 12- 2 inch meatballs.

4. COOK MEATBALLS: Microwave meatballs on a large plate until fat renders and meatballs are firm, 4-7 minutes. Nestle meatballs in slow cooker, discard rendered fat. Cover and cook on low until meatballs are tender and sauce is slightly thickened, 4-5 hours. Skim fat. Stir in basil and remaining Parmesan. Season with salt. Serve over pasta.

MAKE AHEAD: Raw meatballs and sauce can be refrigerated separately up to 24 hours in advance. When ready to cook, add sauce to slow cooker and microwave meatballs before adding them to the slow cooker. Continue with recipe as directed.

TUESDAY'S TREAT

I really enjoy desserts and these days cupcakes are all the rage. They are easy to transport, easy to clean up, and come in individual servings, making cupcakes a Mom's best friend. Today's cupcakes have an extra added attraction. They are light (only 144 calories each) and include a dab of fruit (healthy choice). The recipe comes from DIABETIC COOKING.

PINEAPPLE COCONUT CUPCAKES

1 pkg. white cake mix

12 oz. sugar-free lemon lime soda

1 egg

1 egg white

2 tbsp. canola oil

1/2 c. flaked sweetened coconut

1 can (20 oz.) crushed pineapple in it's own juice

1 tbsp. plus 1 tsp. cornstarch

2 c. sugar-free whipped topping

Preheat oven according to cake mix package directions. Line 24 muffin cups with paper baking cups.

Beat cake mix, soda, egg, egg white, and oil in large bowl with electric mixer according to package directions. Spoon batter into muffin cups.

Bake 14 minutes or until toothpick inserted into centers comes out clean.

Cool in pans 10 minutes. Remove to wire racks to cool completely.

Cook and stir coconut in medium saucepan over medium-high heat 2 minutes or until golden brown. Immediately transfer to plate; set aside to cool completely.

Combine pineapple with juice and cornstarch in same saucepan; bring to a boil over medium high heat. Cook and stir 1 minute or until thickened. Remove from heat; cool to room temperature.

Spoon one rounded tbsp. whipped topping on each cupcake; top with one rounded tbsp. pineapple mixture. Sprinkle with toasted coconut. Refrigerate until ready to serve.

MEATLESS MONDAY

It's Memorial Day! How about grilling something healthy alongside those hotdogs? This month's issue of FOOD NETWORK MAGAZINE has a pullout devoted to grilling in foil. Here are some of the "meatless" suggestions.

ZUCCHINI AND TOMATOES

Toss 2 sliced zucchini, 2 diced tomatoes, 4 smashed garlic cloves, olive oil, basil, and salt and pepper on a sheet of foil. Form a packet. Grill over high heat, 10 minutes. Top with grated Parmesan.

SUCCOTASH

Toss 1 lb. thawed frozen lima beans, 2 cups corn, 1 diced red pepper, 2 sprigs thyme, 2 tbsp. butter, and salt and pepper on a sheet of foil. Form a packet. Grill over medium-high heat, 10 minutes. Open and stir in 1/4 c. cream. Reseal; grill 10 more minutes. Top with chopped parsley.

MEXICAN CORN

Brush 4 ears corn with melted butter and sprinkle with cotija cheese, cayenne and lime juice; seal in individual foil packets. Grill over medium-high heat, turning a few times, 15 minutes.

ITALIAN CORN

Make Mexican Corn replacing cotija cheese with Parmesan and the lime juice with lemon juice.

ROASTED BROCCOLI

Toss 1 head broccoli florets, 2 sliced garlic cloves, 1 tbsp. olive oil, 1/4 tsp. red pepper flakes, and salt on a sheet of foil. Arrange in a single layer and form into a packet. Grill over medium-high heat, 10 minutes.

SALT ROASTED POTATOES

Combine 2 c. kosher salt and 2 sprigs chopped rosemary on a sheet of foil. Bury 1 1/2 lb. baby potatoes in the salt mixture and form a packet. Grill over medium heat, covered, 45 minutes.

SPICED POTATOES

Make salt-roasted potatoes replacing the rosemary with 1/4 c. curry powder, Cajun seasoning or Old Bay seasoning.

SEAFOOD SUNDAY

Today's recipe comes from COOKING WITH PAULA DEEN magazine, May/June issue. It is quick and easy and roasting the tomatoes and shrimp really brings out the flavors.

ANGEL HAIR PASTA WITH ROASTED TOMATOES AND SHRIMP

1(16 oz.) pkg. angel hair pasta (I use whole-wheat pasta)

2 pints grape tomatoes

1/4 c. extra-virgin olive oil

4 cloves garlic, thinly sliced

1 lb. peeled and deveined shrimp

1 tbsp. red wine vinegar

1 tsp. sugar

1 tsp. salt

4 oz. goat cheese crumbled (Feta)

1/4 c. chopped fresh parsley

Preheat oven to 400. Line a rimmed baking sheet with aluminum foil. Bring  a large pot of salted water to a boil over high heat. Add pasta, and cook according to package directions. Drain and keep warm.

Spread tomatoes in a single layer on prepared baking sheet. Drizzle with olive oil, stirring to coat. Add garlic to the pan, stirring to combine. Bake, stirring halfway through, for 20-25 minutes or until tomatoes begin to burst. Add shrimp to tomato mixture, and bake 3-4 minutes until shrimp are cooked through.

Add vinegar, sugar and salt to shrimp mixture, stirring well. Spoon over cooked pasta. Top with goat cheese and parsley, tossing gently to combine. Serve immediately.

This will be delicious with a crusty Italian bread!

TUESDAY'S TREAT

Desserts are a rare thing at our house and when we do indulge I try to do something that has small portions or light ingredients. These fit the first criteria as they are made in miniature muffin tins. They can be made a wee bit lighter by using fat-free cream cheese and sour cream and light whipped topping. They would be very pretty to serve at a party.

MINI STRAWBERRY CHEESECAKES

CRUST:

2 1/4 c. crushed chocolate wafer cookies

1/4 c. sugar

1/2 c. butter, melted

1 egg white, lightly beaten

FILLING:

2 (8oz.) pkg. cream cheese, softened

1 c. sugar

2 tsp. strawberry extract

2 large eggs

1/2 c. sour cream

2 tbsp. all-purpose flour

1/2 tsp. red food coloring (optional)

Garnish: whipped cream, strawberry heart cutouts

To prepare crust: Preheat oven to 350.

In a small bowl, combine crushed cookies, sugar, melted butter, and egg white, stirring well.

Press mixture into bottom and halfway up sides of 24 (2inch) miniature cheesecake pans. Bake for 8 minutes.

To prepare filling: In a large bowl, beat cream cheese, sugar, and strawberry extract at medium speed with a mixer until creamy. Add eggs, one at a time, beating well after each addition. Stir in sour cream, flour, and, if desired, food coloring.

Spoon batter into prepared crusts, and bake for 16-18 minutes or until centers are set. Cool completely. Store, covered, in refrigerator up to 3 days. Garnish with whipped cream and strawberry heart cutouts, if desired.

MEATLESS MONDAY

This beautiful weather and all the green makes me think about Summer produce coming in. Today's recipe would be a great way to showcase the fresh veggies from the garden. It is loaded with vegetables and will be a great "stand alone' dish for dinner. It comes from one of my favorite magazines COOKING WITH PAULA DEEN. I really enjoy watching her on T.V.; and I love how she's adding more healthy choices to her recipes since she has been diagnosed with Diabetes.

RATATOUILLE

2 lbs. eggplant, cut into 1/2 inch pieces

5 tsp. salt divided 

2 1/2 lb. plum tomatoes

2 tbsp. olive oil

2 c. chopped red onion

2 c. chopped red bell pepper

1 1/2 c. chopped green bell pepper

5 cloves garlic, minced

1 lb. zucchini, sliced into half-moons

1 lb. yellow squash, sliced into half-moons

3 tbsp. Worcestershire sauce

3 tbsp. fresh thyme leaves

1/8 tsp. ground red pepper

Sprinkle eggplant with 3 tsp. salt and toss to coat. Let stand for 30 minutes; drain.

Bring a saucepan of water to a boil. Using a paring knife, cut a small X on the bottom of each tomato. Drop into boiling water for 20-30 seconds; remove and place in a bowl of cold water. Peel tomatoes, discarding skins, and chop.

In a large Dutch oven, heat olive oil over medium-high heat. Add onion, bell peppers, and garlic. Reduce heat to medium and cook, stirring often, for 6 minutes. Stir in eggplant and tomatoes; bring to a low boil, and cook, stirring occasionally, for 10 minutes.

Stir in zucchini, yellow squash, Worcestershire sauce, thyme, ground red pepper, and remaining 2 tsp. salt (I will omit). Cook, stirring occasionally, for 20 minutes or until vegetables are tender.

*Using canned plum tomatoes would shorten time in the kitchen, but would, of course, lessen the "fresh veggie" effect.

 

SEAFOOD SUNDAY

Crab cakes are delicious but usually I avoid them because they are high in fat and calories. I found this recipe in DIABETIC COOKING and I'm definitely going to try them. Each serving has only 127 calories, 4 grams of fat, and 382 mg. of sodium.

ENLIGHTENED MARYLAND CRAB CAKES

1 lb. fresh backfin crabmeat, cartilage removed (Backfin crabmeat is made of the smaller pieces of lump crab meat and is used when the appearance is less important)

10 reduced-sodium crackers, crushed to equal 1/2 c. crumbs

1 stalk celery, finely chopped

1 green onion, finely chopped

1/4 c. cholesterol-free egg substitute

3 tbsp. fat-free tartar sauce

1 tsp. seafood seasoning

2 tsp. vegetable oil

Combine crabmeat, cracker crumbs, celery and onion in medium bowl, set aside.

Mix egg substitute, tartar sauce and seafood seasoning in small bowl; pour over crabmeat mixture. Gently mix so large lumps will not be broken. Shape into 6 (1/4 inch thick) patties. Cover; refrigerate 30 minutes.

Coat large skillet with nonstick cooking spray. Add oil; heat over medium-high heat. Cook crab cakes 3-4 minutes on each side or until lightly browned. Garnish with lemon wedges, if desired.

SUPER SALAD SATURDAY

I'm constantly looking for recipes that make broccoli more appetizing for "The Hubby". Most of the time we eat it cooked, but once in awhile a broccoli salad comes along that intrigues me. This one has other ingredients that add a touch of "sweet" to the mix.

CRUNCHY BROCCOLI SALAD

8 cups fresh broccoli florets (I like them chopped very small)

1 bunch green onions, thinly sliced

1/2 c. dried cranberries

3 tbsp. canola oil

3 tbsp. seasoned rice vinegar (My vinegar did not have seasoning)

2 tbsp. sugar

1/4 c. sunflower kernels

3 bacon strips, cooked and crumbled (I bought the real bacon in a bag already cut up)

In a large bowl, combine broccoli, onions and cranberries. In a small bowl, whisk the oil, vinegar and sugar; drizzle over broccoli and toss to coat. Chill until serving. Sprinkle with sunflower kernels and bacon.

FRIDAY'S FAMILY FAVORITE

There's nothing quite so comforting as meatloaf and mashed potatoes and green beans. It's always a family favorite. Today's recipe is from my newest cookbook SUNDAY IN THE SOUTH by Ginny McCormack. I'm really enjoying reading it and trying out some new recipes. I may be the only person in the world who "reads" cookbooks. It's a hobby of mine. This recipe will make plenty for leftover meatloaf sandwiches or freezing for another day.

SOUTHERN HOME STYLE MEATLOAF WITH SWEET CHILI GLAZE

2 lbs. ground chuck

1 lb. milk pork sausage

1/2 medium onion, finely chopped

1/2 medium green pepper, finely chopped

2 tbsp. Worcestershire sauce

2 tsp. salt

1/2 tsp. pepper

3 cloves garlic, minced

1 egg

1 1/2 c. milk

1 1/2c. breadcrumbs

1 bottle chili sauce

1/4 c. brown sugar, packed

1 tbsp. Italian parsley, chopped

Preheat oven to 350

In a large bowl, combine the ground chuck and Italian sausage. Add the next 5 ingredients. 

In a separate small bowl, beat the eggs and milk together and then add them to the meat mixture.

 Add the breadcrumbs.

 Using your hands, mix until combined.

 Place into a shallow baking pan and shape into a loaf.

 Pour 1/2 c. of the chili sauce over the meatloaf and reserve the rest.

 Bake for 60-70 minutes. Let rest 10-15 minutes before cutting. 

Sprinkle parsley over the top and serve with remaining glaze.

Makes 8-10 servings
*Once I've made this recipe I will probably change it a little to make it "lighter'. I might use a combination of lean ground turkey and lean ground beef. I will omit the salt and use skim milk. I might use Italian Turkey sausage. I probably will not skimp on the chili sauce however, instead I may omit the glaze on half the meatloaf or make 2 loaves, one with and one without glaze.

CROCKPOT WEDNESDAY

Pork Tenderloin is my "go to" meat when serving guests. It's lean,tender, and easy to prepare. This recipe makes it an easy meal for any weekday evening.

CROCKPOT PORK TENDERLOIN

2 lb. pork tenderloin

1 envelope Lipton Onion Soup Mix

1 c. water

3/4 c. red wine

3 tbsp. minced garlic

3 tbsp. soy sauce

Add all ingredients to the Crockpot and cook on low for 4 hours.

TUESDAY'S TREAT

This past weekend we attended the Knoxville Symphony Show House, an annual fundraiser for the Knoxville Symphony Orchestra. I love seeing all the decorating ideas and usually come away with an idea that I can adapt for our home. This year Ginny McCormack was there signing her cookbook SUNDAY IN THE SOUTH. It is a beautiful book with really nice photography done by a 16 year old student of hers. The landscapes were of Charleston South Carolina (one of my favorite places). I just HAD to have a copy to add to my collection. Happy Mother's day to me! A sample of today's recipe was on hand for all to try and it was yummy.

MILE HIGH MAGIC COOKIE BARS

1 1/2 c. graham cracker crumbs

1/2 c. butter, melted

3 tbsp. sugar

2 (3 1/2 oz) cans shredded coconut

2 cans sweetened condensed milk

2 cups pecans, chopped

2 c. semi-sweet chocolate chips

Preheat oven to 350

In a small bowl, combine the graham cracker crumbs, butter, and sugar. Press firmly into the bottom of a 9x13 inch baking pan. Spread the chopped pecans over the crumbs, followed by the chocolate chips and shredded coconut. Pour the sweetened condensed milk evenly over the top.

Bake 30-35 minutes or until the edges are golden brown. Cool before slicing.

Makes 18 servings

MEATLESS MONDAY

This weekend I tried another WEIGHT WATCHER'S recipe that turned out to be delicious. I love it because it uses ingredients I already have in the pantry and it's full of fiber! It can stand alone as a light lunch or accompany an entree for dinner.

BLACK AND WHITE SUMMER BEAN SALAD

1 c. canned white beans, rinsed and drained (I just dumped in a whole can)
1 c. canned black beans, rinsed and drained (I used the entire can)
1 large fresh tomato, diced
1 small onion, diced (I used red onion for more flavor)
1 rib celery, diced
1 tbsp. white wine vinegar
2 tbsp. parsley, Italian, minced (I used dried parsley)
1/8 tsp. salt
1/8 tsp. black pepper
Combine first 5 ingredients in a large bowl. Gently stir in vinegar and sprinkle with parsley. Season to taste with salt and pepper. 

SEAFOOD SUNDAY

Shrimp is one of my favorite things to pop on the grill. I copied this recipe from Weight Watchers. I plan to stop in at the new SHRIMP DOCK in Maryville and splurge on some fresh shrimp.

GRILLED SHRIMP SALAD

1/2 lb. uncooked shrimp, medium sized (about 16 shrimp), peeled and deveined
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1/4 tsp. garlic powder
Romaine and Radicchio (I plan to keep it simple and buy Kroger's already prepared mixed greens.
1 spray cooking spray
3 tbsp. balsamic vinegar, aged variety
1/4 tsp. salt
1/4 tsp. black pepper

Toss the shrimp and spices together in a medium bowl. Cover and refrigerate at least 1 hour or overnight.
Spray the grill rack with non-stick spray; heat the grill over medium heat.Cook the shrimp until pink and firm.
Roughly chopped the lettuces and add to the shrimp bowl. Toss with vinegar, salt, and pepper.
This recipe is intended to feed 4. We love shrimp so it will probably only feed 2!











 

SUPER SALAD SATURDAY

It's time to uncover the grill, blow out the cobwebs, and fire it up! I love grilling when the weather warms up. It keeps the kitchen cool, gives me an excuse to get outside in the sunshine, and provides lots of choices for delicious meals. Today's recipe comes from a supplement in the food section of the KNOXVILLE NEWS SENTINEL. They printed a whole week's worth of meals to be prepared on the grill. I especially liked this one because it has healthy ingredients and things I already had on hand.

GRILLED CHICKEN SALAD WITH BASIL DRESSING

1/2 c. pesto

3 tbsp. plain yogurt

1/2 tsp. pepper

1 1/4 lb. boneless skinless chicken breast, thinly sliced

1/2 tsp. Italian seasoning

8 c. mixed greens

1 red onion, chopped

8 plum tomatoes, quartered

1(8oz.) container fresh mini mozzarella balls

Preheat grill

In a bowl, combine pesto, yogurt, and 1/4 tsp. pepper

Rub chicken with 1/4 tsp. pepper and Italian seasoning. Grill over medium for 6 minutes or until no longer pink. Cool; slice into strips.

In a large mixing bowl, combine greens, onion, tomatoes, and cheese. Add chicken. Toss with dressing and serve immediately.

FRIDAY'S FAMILY FAVORITES

I don't know many people who don't like muffins. Muffins are great when you just want a little something sweet, a quick breakfast, a lunchbox dessert, or even a nutritional boost! Today's recipe is another of those Kroger jewels. I'll bet these would freeze nicely and taste great warm right out of the oven or microwave.

MORNING GLORY MUFFINS

2 c. all-purpose flour

1 1/4 c. white sugar

2 tsp. baking soda

2 tsp. ground cinnamon

1/4 tsp. salt

2 c. shredded carrots

1/2 c. dried cherries,roughly chopped

1/2 c. walnuts, chopped

1/2 c. unsweetened flaked coconut

1 apple, cored and shredded with a cheese grater

3 eggs

1 c. vegetable oil

2 tsp. vanilla extract

Preheat oven to 350. Grease 12 muffin cups or line with paper muffin liners. In a large bowl, mix together flour, sugar, baking soda, cinnamon, and salt with a wire whisk. Stir in carrots, cherries, coconut, and apple. In a separate bowl, beat together eggs, oil, and vanilla. Stir egg mixture into the flour/carrot mixture, just until moistened. Fill each prepared muffin cup two-thirds full with batter. Bake in preheated oven for 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

MAKES 12 MUFFINS

HINT: It's better to limit how much you stir the batter with muffins-leaving some lumps is ok. Stirring too much makes the muffins tough.

CROCKPOT WEDNESDAY

We have been following WEIGHT WATCHER'S ONLINE. They have some really great recipes. The recipes are worth the money and losing weight is just an added bonus! Not only are most of them easy to prepare, but always healthy and low-cal. You can't beat that!

ITALIAN BEEF AND LENTIL SLOW-COOKER STEW

1 small uncooked onion, chopped

1 clove(medium) garlic, minced

1 large uncooked zucchini,diced

16 oz. uncooked lean beef round, cut into 1 inch pieces

1/2 tsp. dried oregano. crushed

1 tbsp. canned diced tomatoes, undrained

1 tbsp. canned tomato paste

3/4 c. dry lentils

4 c. canned beef broth (low sodium)

1 tsp. salt (I omit)

1/4 tsp. black pepper

1/4 c. basil, fresh, slivered

Place all ingredients, except basil, in a 5 qt. slow cooker; stir well.

Cook on LOW setting for 6-7 hours.

Remove cover;stir in basil. Cover and cook on LOW setting for 5 minutes more.

Yields about 1 1/2 c. per serving

TUESDAY'S TREAT

Today's recipe comes from a calendar with recipes for each month that I picked up while waiting in The Medicine Shoppe. I have a bad habit of picking these up wherever I find them and stacking them up. I don't use the calendar; just tear out the recipes I like and discard the rest. I have found some real jewels!

DIABETIC FRIENDLY GRANOLA BITES

2 tbsp. sliced almonds

non-stick cooking spray

1 3/4 c. quick cooking oats

2/3 c. finely chopped dried apples and/or apricots

1/3 c. dried blueberries, cherries, and/or cranberries

2 tbsp. raw sunflower seeds

2 tbsp. coconut flakes

1/2 tsp. cinnamon

1/2 c. soynut butter

1/4 c. honey

1/2 tsp. vanilla or almond extract

In a small skillet, toast almonds over medium heat 4-5 minutes or until lightly browned, stirring frequently. Spray cookie sheet with non-stick cooking spray. In bowl of food processor with knife blade attached, process 1/4 c. oats and almonds 15 seconds or to fine crumbs; transfer to medium bowl.

In a large bowl, combine dried fruits, sunflower seeds, coconut, cinnamon and remaining 1 1/2 c. oats. Add soynut butter, honey and extract and stir until well combined and mixture starts to stick together.

Using gloves or moist hands, form mixture into 1 inch balls, then coat lightly with almond oat crumbs. Place on prepared cookie sheet and cover with plastic wrap. Refrigerate at least 4 hours or overnight to allow oats to absorb moisture.

4 Granola Bites=237 calories, 35g. carbs., 5 g. fiber