Healthy Granola Bars and Cowboy Stew


Hi Friends!

Today’s is all about:

Healthy Recipes 


I made granola bars for the first time last night. It was a lot easier then I thought it was going to be and man are they tasty. It hard to believe that they are good for you!! Not to meantion they can be made vegan and gluten free, what’s not to love?? 

Granola Bars


1/3 cup maple syrup (Gluten Free)(Vegans replace with GradeB Maple Syrup) 
1/4 cup packed light brown sugar (Gluten Free)(Vegans replace with raw can sugar) 
3/4 teaspoons flake sea salt
1/3 extra virgin olive oil (Gluten Free) (Vegans replace with coconut oil)
2 cup old fashion rolled oats (Vegans and Gluten Free Peps purchase GF Oats)
1/2 cup pecans, chopped finely
1/2 cup raw pumpkin seeds
1/2 cup raw sunflower seeds
1/2 cup sweetened flaked coconut

Adjust oven rack to middle position and preheat oven to 300 degrees 

Make foil sling for 13×9 inch baking dish, make sure foil hangs over edges of pan

Spray with oil spray

Whisk maple syrup, sugar and salt together in large bowl

Whisk in oil

Process 1/2 cup oats in food processor until finely grounded 30-40 seconds

Transfer to bowl with maple syrup mixture and stir in pecans, pumpkin seeds, sunflower seeds, coconut flakes, and remaining 1-1/2 cups oats until all dry ingredients are thoroughly coated

Transfer oat mixture to prepared baking dish and spread into thin, even layer. Using oil coated spatula

Firmly compress oat mixture until very compacted

Bake until deeply golden brown, about 45 minutes, rotating baking dish halfway through 

Let cool in pan on wire rack for 15 minutes

Cut while still in pan, into 16 bars

Let cool completely for about an hour

Use foil overhang to lift bars out and transfer to cutting board

Use sharp knife, carefully recut bars following original cuts

Bars can be stored at room temp in airtight container for up to 1 week


Serving Size 1 bar
Cals 169
Cals from fat 98.88g
Fat 11.04g
Sat Fat 1.955g
Mono Fat 6.82g
Chol 0mg
Sodium 124.43mg
Potassium 46.75mg
Total Carbs 17g
Dietry Fiber 1.61
Sugars 9g
Protein 3g
Vitamin a 1%
Vitamin C 1%
Iron 8%
Calcium 22% 


Its cold and flu season and my boyfriend got hit with something bad. Whatever it is he’s sick and it’s my job to take care of him to the best of my ability. I decided to make a hardy beef stew to make him feel better. It worked and the stew rich, tasty and heart healthy


Cowboy Stew 
Serves 4
4 slices morning star fake bacon or 2 sliced turkey bacon
1 pound top round trimmed and cut into 1-inch cubes
1/4 teaspoon salt
1/4 teaspooon pepper
1 tablespoon canola oil
1 large onion chopped
4 carrots cut into 2 inches lengths
1-1/2 cups water
1 cup strong brewed coffee
1/4 cup ketchup
1 pound all-purpose potatoes scrubbed and cut into 1-inch chunks
3 tablelspoons coarsley chopped parsley
1/2 pound of thickly slicked mushrooms 

Cook bacon in medium nonstick Duth oven over medium heat until crisp. Transfew to paper towels to drain. Crumble bacon

Pat beef dry with paper towels. Mix together flour, salt, and 1/8 teaspoon of pepper and sprinkle all over beef 

Heat oil in same Dutch oven over medium-high heat. Add beef, in batches and cook until browned on all sides, about 5 minutes. Transfer to plate

Add onion to Dutch ove; cook, scraping browned bits from bottom of pot, until onion is golden, about 8 minutes. 

Return beef to pot along with carrots, mushrooms, water, coffee, ketchup, and remaining 1/8 teaspoon pepper; bring to boil 

Reduce heat and simmer, covered 1 hour

Add potatoes and simmer, covered until beef and potatoes are for-tender, about 20 more minutes. Serve stew sprinkled with bacon and parsley


Per serving (about 1 cup) 
366 Cals, 11g total fat, 3g sat fat, 0g trans fat, 63mg Chol, 579mg Sod, 37g Carbs, 11g Sugar, 5g Fiber, 34g Protein, 71mg Calcium

That’s it today friends. I’m going to snack on my delicious granola bars today. I’m going to Seattle this weekend, I hope you all have a wonder-filled weekend

Blessings My Friends
Mary 

Reference:
Weight Watchers One Pot Cookbook

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