Author: Ferreira, Charity
Date published: May 1, 2012
No-bake chewy fruit and nut bars
MAKES 20 | 20 MINUTES, PLUS 1 HOUR TO CHILL
A cross between Rice Krispies Treats and Italian panforte (fruitcake), these bars are based on a recipe from Healthy in a Hurry (see below).
1 ½ cups puffed brown rice cereal*
1 cup dried tart cherries
1 cup whole roasted unsalted or raw almonds
2/3 cup chopped dried apricots
¼ cup finely chopped bittersweet chocolate
About 2 tbsp. butter
2 tbsp. packed light brown sugar
½ cup brown rice syrup*
¼ cup creamy almond butter
¼ tsp. salt
1. Line an 8-in. square pan with foil. Butter foil. In a large bowl, stir together cereal, cherries, almonds, apricots, and chocolate.
2. Combine 2 tbsp. butter, the sugar, syrup, almond butter, and salt in a small saucepan and cook, stirring, over medium heat until butter melts and mixture is smooth. Bring to a simmer and cook 1 minute, stirring constantly to prevent scorching. Immediately pour bubbling mixture over cereal mixture and stir until well combined.
3. Press mixture firmly into prepared pan, using lightly buttered hands. Chill until firm, about 1 hour. Tip out of pan onto a work surface and peel off foil. Using a sharp buttered knife, quarter mixture and then cut each quarter into 5 bars.
* Find at natural-foods stores and Wholefoods Market.
Make ahead: Ufi to 1 week, chilled airtight between layers of waxed paper.
PER BAR 162 CAL., 44Ü (72 CAL.) FROM FAT; 2.9 G PROTEIN; 8 G FAT (1.8 G SAT.); 21 G CARBO (1.9 G FIBER); 68 MG SODIUM; 3.6 MG CHOL.
Soy and sesame kale chips
MAKES 6 CUPS | 35 MINUTES
The secret to getting these crisp is to avoid crowding the leaves on the baking sheets. Also, keep an eye on them - they can scorch quickly.
7 to 8 oz.* (1 small bunch) Lacinato kale (often sold as "dinosaur kale" or "Tuscan kale")
1 ½ tbsp. olive oil
1 tbsp. soy sauce
1 tbsp. sesame seeds
1. Preheat oven to 300°. Rinse kale and thoroughly blot dry with a kitchen towel. Tear leaves from ribs; discard ribs. Tear leaves into 4-in. pieces. Pour oil and soy sauce into a large bowl, add kale, and toss to coat evenly.
2. Arrange leaves in a single layer on 2 rimmed baking sheets. Bake, switching pan positions after 13 minutes. Sprinkle with sesame seeds and bake until leaves are crisp but not browned, 5 to 7 minutes more.
* You can use larger bunches, but you'll need more oil and seasonings and maybe a third pan.
Make ahead: Up to 1 week, stored airtight.
PER 1/3-CUP SERVING 18 CAL., 72% (13 CAL.) FROM FAT; 0.2 G PROTEIN; 1.4 G FAT (0.2 G SAT.); ? G CARBO (0.2 G FIBER); 54 MG SODIUM; o MG CHOL.
Olive oil and sea salt kale chips
Follow recipe for Soy and Sesame Kale Chips, but omit soy sauce and sesame seeds and add ¼ to ½ tsp. coarse sea salt such as sel gris to oil in step 1.
Cheesy pepper kale chips
Follow recipe for Soy and Sesame Kale Chips, but omit soy sauce and sesame seeds and add 1A to Vz tsp. coarse sea salt such as sel gris and Vz tsp. coarsely ground pepper to oil in step 1. After chips bake 13 minutes, sprinkle evenly with 3 tbsp. grated parmesan cheese or 4 tsp. nutritional yeast*; stir to coat. Continue baking as directed.
* Find at natural-foods stores, Wholefoods Market, and bofasredmill.com
Roasted chickpeas with garam masala
MAKES 3 CUPS | 1 ½ HOURS
Great in salads too.
4 cans (15 oz. each) chickpeas (garbanzos), rinsed and drained well
6 tbsp. olive oil
2 tsp. garam másala
About 1 tsp. fine sea salt
1. Preheat oven to 350°. Gently roll chickpeas in batches between clean kitchen towels to blot dry and slough off papery skins; discard skins. Divide chickpeas between 2 rimmed baking sheets. To each pan, add 3 tbsp. oil, 1 tsp. garam masala, and 1A tsp. salt and mix well to coat. Spread in an even layer.
2. Bake, stirring occasionally, until chickpeas are crisp all the way through, 75 to 80 minutes. Add more salt to taste if you like. Serve warm or at room temperature.
Make ahead: Up to 1 week, chilled airtight.
PER ¼-CUP SERVING 160 CAL., 51% (81 CAL.) FROM FAT; 5.2 G PROTEIN; 9.1 G FAT (l G SAT.); 18 G CARBO (3.8 G FIBER); 283 MG SODIUM; 0 MG CHOL.
* YOU WANT PICKLES Try fresh cucumber slices sprinkLed with rice vinegar and a little flaky sea salt.
* YOU WANT A MILKSHAKE Whirl a frozen banana with almond milk and a spoonful each of peanut butter and chocolate syrup.
* YOU WANT BUTTERY POPCORN Drizzle air-popped popcorn with olive oil and add a few shakes of furikake, a savory seaweed seasoning sold at well-stocked grocery stores and Japanese markets.
For more ideas like these, pick up Healthy in a Hurry (Weldon Owen, 2012; $30) by Karen Ansel and Charity Ferreira.