Muesli breakfast bars
Dietitian's tip: The original breakfast cereal called muesli — a German word meaning "mixture" — combined rolled oats with nuts and fruit. The bars here are perfect for breakfast on the go or for a healthy snack anytime.
MAKES 24 BARS
Ingredients
2 1/2 cups old-fashioned rolled oats
1/2 cup soy flour
1/2 cup fat-free dry milk
1/2 cup toasted wheat germ
1/2 cup sliced (flaked) almonds or chopped pecans, toasted
1/2 cup dried apples, chopped
1/2 cup raisins
1/2 teaspoon salt
1 cup dark honey
1/2 cup natural unsalted peanut butter
1 tablespoon olive oil
2 teaspoons vanilla extract
Directions
Preheat the oven to 325 F. Lightly coat a 9-by-13-inch baking pan with olive oil cooking spray.
In a large bowl, combine the oats, flour, dry milk, wheat germ, almonds, apples, raisins and salt. Stir well to blend and set aside.
In a small saucepan, stir together the honey, peanut butter and olive oil over medium-low heat until well blended. Don't let the mixture boil. Stir in the vanilla. Add the warm honey mixture to the dry ingredients and stir quickly until well combined. The mixture should be sticky but not wet.
Pat the mixture evenly into the prepared baking pan. Press firmly to remove any air pockets. Bake just until the edges begin to brown, about 25 minutes. Let cool in the pan on a wire rack for 10 minutes, and then cut into 24 bars. When just cool enough to handle, remove the bars from the pan and place them on the rack to cool completely. Store the bars in airtight containers in the refrigerator.
Nutritional Analysis(per serving)Serving size: 1 bar
Calories 162 Monounsaturated fat 3 g
Protein 5 g Cholesterol 1 mg
Carbohydrate 25 g Sodium 60 mg
Total fat 5 g Fiber 3 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fruits 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Fruits 1
Nuts, seeds and dry beans 1
http://www.mayoclinic.com/health/hea...ecipes/NU00327
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