License to Snack: When You Hunger Alarm Rings, Be Ready with These Easy, Healthy Treats

By Ferreira, Charity | Sunset, May 2012 | Go to article overview

License to Snack: When You Hunger Alarm Rings, Be Ready with These Easy, Healthy Treats


Ferreira, Charity, Sunset


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(1/2) cups puffed brown rice cereal*
1 cup dried tart cherries
1 cup whole roasted unsalted or raw almonds
2/3 cup chopped dried apricots
1/4 cup finely chopped bittersweet chocolate About 2 tbsp. butter
2 tbsp. packed light brown sugar
1/2 cup brown rice syrup*
1/4 cup creamy almond butter
1/4 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 Whole Foods Market.
Make ahead: Up to 1 week, chilled airtight between layers of
waxed paper.
PER BAR 162 CAL., 44% (72 CAL.) FROM FAT; 2.9 G PROTEIN; 8 G
FAT (1.86 SAT.); 21 G CARBO (1.9 G FIBER); 68 MG SODIUM;
3.6 MG CHOL.

[ILLUSTRATION OMITTED]

For more ideas like these, pick up Healthy in a Hurry (Weldon Owen, 2012; $30) by Karen Ansel and Charity Ferreira.

[ILLUSTRATION OMITTED]

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 (1/2) tbsp. olive oil
1 tbsp. soy sauce
1 tbsp. sesame seeds

1. Preheat oven to 300 [degrees]. 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. … 

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