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Archive for Snacks

TIP OF THE DAY: Farinata, Chickpea Pancake Snacks

Like pizza but not the gluten? Try farinata.

Called by different names around the world, farinata is a thin, unleavened pancake or crêpe made of chickpea flour. Originating in Genoa, it become a popular food on the Ligurian coast, from Nice to Pisa.

It’s not like a conventional, airy European pancake. Without leavening, it’s dense, and enjoyed not for breakfast but as a snack food, served hot.

It is baked in bakeries and pizzerias on tinned copper pans the size of a large pizza pan. Triangular slices are sold and enjoyed as handheld snack, like a slice of pizza. They typically have a light seasoning or pepper and herbs. That’s tasty (think of plain foccaccia); but you Americanize yours with different toppings.
 
TRADITIONAL COOKING METHOD

Farinata is made by stirring chickpea flour into a mixture of water and olive oil to form a loose batter. At bakeries and pizzerias, the batter is baked in a wood-burning oven in a tin-plated baking pan. In its simplest form, farinata is seasoned with fresh rosemary, salt and pepper.

You can make farinata in your kitchen oven with skillets, as noted in the recipe below. We didn’t try it with a pizza pan, but we may do that next.
 
REGIONAL VARIATIONS

Variations of chickpea pancakes are found the world over. Some examples sourced from Wikipedia:

  • Algeria: Karantita are garnished with cumin and harissa.
  • Argentina and Uruguay: Fainá is often eaten on top of pizza (known as a caballo, on horseback).
  •    

    Pine Nuts & Pepper Farinata

    Zucchini Farinata

    Top: with plenty of pepper, plus pine nuts and red onion at Vegan Lifestyle Associates. Bottom: Topped with zucchini and cut into wedges at AskGeorge.com. In the U.S., chickpea flour (garbanzo flour) is sold in many supermarkets and natural food stores, as well as in Indian and Middle Eastern markets.

  • Genoa: The birthplace of farinata goes for fainâ co i gianchetti, farinata with whitebait. Alternative toppings are onions or artichokes. Fainâ is local dialect. A variation is panissa/paniscia, a thicker batter like polenta. When cut into strips and fried, it is called called panissette.
  • Gibraltar: The pancake is called calentita when baked and panissa when fried. Considered Gibraltar’s national dishes, they are typically eaten without toppings.
  • India: The name varies by region based on the local word for chickpea. The batter of chickpea flour and water is cooked on an oiled skillet. Cabbage, green chiles, onions are added, along with different and herbs and spices.
  • Nice: Socca is a specialty in southeastern France. It is topped generously with black pepper.
  • Sardinia: La fainé genovese reflects the island’s historical ties with Genoa.
  • Savona: This seaport town near Genoa prefeers farinata bianca (white farinata), made with wheat flour instead of chickpea flour.
  • Tuscany: Cecina (“made of chickpeas”) or torta di ceci (chickpea pie) is baked and served plain.
  • Pisa and Livorno: The pancake is stuffed into small focaccia or between two slices of bread (similar to the Argentinian “en caballo”).
  •  

    Pizza Oven Farinata

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/farinata puttanesca blossomNY 230sq

    Top: Farinata fresh from the pizza oven, from OnMilwaukee.com. Bottom: Turned into a puttanesca “crepe” at Blossom Restaurant | NYC. We found it easier to eat with the filling on top!

      RECIPE: FARINATA, CHICKPEA SNACK PANCAKES

    Here’s a recipe from Food and Wine for a lightly seasoned farinata. To turn the snack into lunch, top it like a mini pizza. We quickly steamed mushrooms, red onions and zucchini in the microwave with diced San Marzano tomatoes and baked it on top of the pancake, like pizza.

    Prep time is 30 minutes, passive time is 2 hours, baking time is 30 minutes.

    Ingredients For 8 Servings

  • 4 cups warm water
  • 3 cups (15 ounces) chickpea flour
  • 1 tablespoon kosher salt
  • 1 teaspoon finely chopped rosemary leaves
  • 1/2 cup plus 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper
  •  
    Preparation

    1. POUR the water into a bowl. Whisk in the chickpea flour slowly, until you have a smooth batter. Let the batter stand at room temperature for 2 hours.

    2. PREHEAT the oven to 500°F. Skim any foam off the top of the batter. Stir in the salt, rosemary and 1/4 cup plus 2 tablespoons of the olive oil. (Note that using a different oil, such as canola, gives the pancake a notably different taste.)

     
    3. HEAT two 10-inch cast-iron skillets in the oven for 10 minutes. Carefully add 2 tablespoons of the oil to each skillet, swirling to coat. Divide the batter between the skillets; it should be less than 1/2 inch thick.

    4. BAKE for 25 to 30 minutes, until crisp around the edges. Slide the farinata onto a board; cut into wedges. Sprinkle with pepper and serve.
     
    MORE RECIPES

  • Farinata With Sage, Olives & Onion
  • Sage Farinata With A Side Of Olives & Feta
  •   

    Comments

    RECIPES: It’s Cherry Time!

    Fresh cherry season begins in May; but today is George Washington’s Birthday, a traditional occasion for cherry pie and other cherry recipes.

    We started the day with a Cherry Yogurt Parfait. Chobani, Dannon and Yoplait, among others, sell cherry-flavored yogurt; but one can easily make a more festive yogurt parfait. And we did! We prefer our parfait to a cup of cherry yogurt.

    RECIPE: SUPER-EASY CHERRY YOGURT PARFAIT

    Ingredients

  • Yogurt brand of choice, in plain or vanilla; if you can find cherry yogurt, great
  • Cherries: fresh in season, frozen in the off-season
  • Optional: dried cherries (alone or in combination)
  •  
    What about canned or jarred cherries or cherry pie filling?

    You can mix cherries in water or light syrup into plain yogurt, but sweet, gloppy pie filling is over the top.
     
    Preparation

    1. COMBINE the yogurt and cherries in a mixing bowl, in your preferred proportions. Reserve a few cherries as a topping for the parfait. Stir to combine.

    2. SCOOP into a dessert dish, parfait dish, Martini glass or other festive vessel. Garnish with the reserved cherries and serve.
     
    HOW TO ENJOY YOUR CHERRY YOGURT PARFAIT

  • In the “normal” way—as a yogurt parfait.
  • Atop dry cereal (we eliminate the milk, and enjoy the cereal at its crunchy best).
  • As a topping for pancakes or waffles.
  • As a garnish for fruit salad.
  • Spooned over pound cake or angel food cake.
  • Atop frozen yogurt.
  •  
    DON’T WANT CHERRY YOGURT?

    Pick up some Welch’s Fruit & Yogurt Snacks in the new Cherry flavor.

     

    Cherry Yogurt Parfait

    Welch's Fruit 'n Yogurt - Cherry

    Top: Make a Cherry Yogurt Parfait like this one from ChooseCherries.com. Bottom: Want something that’s grab-and-go? Have fun with these yogurt-covered cherry snacks from Welch’s.

     
    Small, round and chewy, they are, alas, addictive. There’s more information on the Welch’s Fruit Snacks website.

      

    Comments

    TOP PICK OF THE WEEK: Shpickles Pickled Vegetables, Shmolives Pickled Olives

    Last summer, when scouting a Brooklyn food festival, we came across Shpickles, Shmolives and Shnuts. They’re made by hand by a mom-and-son company called Brooklyn Whatever.

    Mom, a social worker and son, a chef, started a family business to add more flavor to pickles, olives and nuts. The result: unique, assertively spiced, better-for-you snacks, garnishes, or for a relish tray.

    Or for gifts. We can’t think of a better house gift for hosts, combining flavor and fun. Shpickles and Shmolives will be our go-to house gifts for the forseable future.

    The line is all natural and certified kosher by Rabbi Dovid Chaoi. Shpickles and Shmolives are free of dairy, gluten, soy, sugar and wheat, making them vegan as well.
     
    SHPICKLES: PICKLED VEGETABLES

    Other companies make great pickle cucumbers. Brooklyn Whatever has started out with other pickled vegetables:

  • Carrots
  • Cauliflower & Beets
  • Jalapeño Peppers
  • Kale Slaw
  • Okra
  • String Beans
  •  
    We can’t choose favorites here: We like them all. And we feel so good about eating them: So much flavor, so few calories.
     
    SHMOLIVES: SPICED OLIVES

    Shmolives is a blend of seven different olives, marinated in a “secret mix” of herbs and spices that adhere to the olives, giving you a mouthful of zing with each bite.

    Made by hand in small batches “the old way”—stirring to coat the olives with wood spoons—they are a must for any olive lover.
     
    SHNUTS: SPICED NUTS

    Shnuts are a mix of almonds, cashews, hazelnuts, macadamia nuts, pecans and walnuts—no peanuts.

    They’re sweet and savory: herbs and spices with a touch of brown sugar. Made with all natural ingredients, filled with “good fat,” a handful is a healthful snack.

    HEALTH NOTES: The USDA-approved heart-healthy nuts are almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts. These nuts contain less than 4g of saturated fats per 50g. Walnuts have the highest amount of the heart-healthy alpha linolenic acid, which many studies show lowers total cholesterol and LDL cholesterol (the bad cholesterol) levels.

    As with Shpickles and Shmolives, Shnuts are prepared by hand, roasted twice and flavored to perfection: the perfect “shnack.”

     

    Shpickles Brussels Sprouts

    /home/content/p3pnexwpnas01 data02/07/2891007/html/wp content/uploads/carrots 230

    /home/content/p3pnexwpnas01 data02/07/2891007/html/wp content/uploads/cauligflower beets 230

    A sampling of Shpickles: Brussels Sprouts, Carrots and Cauliflower & Beets.

     
    Shpickles are $10 per 15-ounce jar, Shmolives are $15 per 15-ounce jar. Shnuts are not yet on the website, but should be there soon.

    Get yours at BrooklynWhatever.com.

    Plan ahead for Mother’s Day and Father’s Day gifting.

    Not to mention green gifting for St. Patrick’s Day, with Shpickles Brussels Sprouts, Jalapeños, Kale Slaw, Okra and String Beans.

      

    Comments

    FOOD FUN: Strawberry Brownie Skewers

    We love this idea from Sugar Bowl Bakery: strawberry skewers with marshmallows and brownie bites.

    They’re quick and easy to put together. Let the kids do it as their contribution to Valentine’s Day.

    WHAT YOU NEED

  • Brownies
  • Fresh strawberries (ideally a similar size/width to the marshmallows)
  • Marshmallows
  • Skewers
  • Optional: Smucker’s Magic Shell chocolate sauce (or other flavor*)
  •  
    Preparation

    1. REMOVE the stems and leaves from the strawberries; wash and pat dry. Slice off the tapered bottoms so there will be a flat edge against the brownie bites and marshmallows.

    2. CUT the brownies in a size that matches the marshmallows. Squares are O.K., but circles cut with a small cookie cutter are better.

    3. ASSEMBLE: Place strawberries on each end of the skewer, with a marshmallow and brownie bite in-between.

     

    strawberry-brownie-skewers-sugarbowlbakery-230

    Fun snack skewers for Valentine’ Day. Photo courtesy Sugar Bowl Bakery.

     
    4. GARNISH as desired with Magic Shell chocolate sauce. You need a sauce that hardens, or things will get messy.
     
    ____________________________
    *Magic Shell is made in six flavors: Caramel, Chocolate, Chocolate Fudge, Chocolate Mint Cookie, Chocolate Pretzel and Funfetti Vanilla Cake.

      

    Comments

    FOOD FUN: Football Fries (French Fry Footballs)

    If you have kids and like to make special treats for them, head to HungryHappenings.com and sign up for the emails. Even if you don’t make them, you’ll enjoy the creative ideas.

    Here’s one that adults can enjoy, too: French fries shaped like footballs. The Football Fries recipe is on the Hungry Happenings website.

    If you don’t want to be frying or reheating during the game, these recipes can be made in advance:

  • Chocolate Caramel Fudge Footballs (recipe)
  • Microwave Football Caramels (recipe)
  • Super Bowl Popcorn With Chocolate Football Almonds (recipe)
  •  
    And don’t forget the Football Calzone.

     

    Football Fries

    Football fries for the big game. Photo courtesy HungryHappenings.com.

     

      

    Comments

    SUPER BOWL RECIPE: Football Calzone

    What have you planned for the Super Bowl? How about this Football Calzone: layers of pizza crust topped with pepperoni, sauce and mozzarella.

    It was created by Beth of HungryHappenings.com for Tablespoon.com, part of Pillsbury. Beth who says that it is “super simple” to make and recommends it as a hearty appetizerg.

    First, you’ll need a Wilton First And Ten Football Pan. Made for cakes, it’s also happy to bake your calzone.

    A calzone is essentially a “pocket pizza”: It has the same ingredients as pizza, but the crust is folded over, similar to an empanada or turnover.

    You also can stuff more ounces of ingredients into a calzone than you can add to a pizza crust. Although Beth doesn’t include ricotta in this recipe, we love to pile in ricotta as well as mozzarella.

    RECIPE: FOOTBALL CALZONE

    Prep time is 20 minutes, cook time is 20 mimutes.

    Ingredients For 12 Servings

  • Cooking spray
  • 4 tubes Pillsbury refrigerated thin pizza crust
  • 3 ounces pepperoni, sliced
  • 3 cups mozzarella cheese, shredded
  • 1-1/2 cups pizza sauce
  • 1 string cheese
  •  
    Preparation

    1. PREHEAT the oven to 425°F. Spray a football-shaped cake pan with cooking spray.

    2. UNROLL 2 pizza crusts onto baking sheets and bake for 8-10 minutes, until golden brown. Cut football shapes out of crusts, one larger than the other, which will fit inside the cake pan. Tip: First cut a football shape from parchment, check the size against the pan, and use it as a cutting template.

     

    Football Pizza

    string-cheese-daytondailynews-shutterstock_46018177-230

    Top and middle: Football Calzone. Photos courtesy Tablespoon.com. Bottom: String cheese for the football laces. Photo courtesy DaytonDailyNews.com.

     
    3. UNROLL and drape the third tube of pizza dough over the inside of football pan. Sprinkle on 1/3 of the pepperoni, cheese, and sauce. Top with the smaller football crust. Sprinkle on 1/3 of the remaining pepperoni, cheese, and sauce. Top with larger football-shaped crust. Sprinkle on the remaining pepperoni, cheese, and sauce.

    4. UNROLL and drape the fourth tube of pizza dough over top of the pan. Cut off the dough around the edge of pan and pinch the dough together along the edge.

    5. BAKE for 15 minutes. Then turn the oven off, cover the calzone with foil, and leave in oven for 5 minutes. Meanwhile, cut the string cheese to create the laces of the football.

    6. REMOVE the calzone from the oven and un-mold it onto a serving platter. Add “laces” of string cheese. Serve hot.

     
    HERE ARE STEP-BY-STEP PHOTOS AND INSTRUCTIONS.

      

    Comments

    FOOD HOLIDAY: Corn Chips Vs. Tortilla Chips

    January 29th is National Corn Chip Day.

    Before THE NIBBLE, we thought that corn chips and tortilla chips were synonymous. They aren’t, as you’ll see below.

    The best-known corn chips in America are Fritos, which were created in 1932 by Charles Elmer Doolin of San Antonio.

    Dolan was the manager of the Highland Park Confectionery in San Antonio. As the story goes, he found a local man who sold deep-fried corn snacks and had 19 retail accounts. He purchased the recipe, the accounts and a handheld potato ricer for for $100, which he borrowed from his mother.

    Doolan and his mother perfected the recipe in their kitchen, and Doolan created the Frito Corporation. [Source]

    In 1948, Doolin invented Chee-tos. In 1961, a merger between The Frito Company and H.W. Lay & Company, makers of potato chips in 1961 to form Frito-Lay. In 1965 Frito-Lay became a subsidiary of The Pepsi-Cola Company.

    Here are more photos from the early years of Fritos, on FlashbackDallas.com.
     
    THE DIFFERENCE BETWEEN CORN CHIPS & POTATO CHIPS

    Corn chips and tortilla chips are made in very different ways.
     
    Corn Chips

  • Corn chips are made from corn meal (ground corn, or masa), which has been is mixed with salt and water, extruded (shaped) and fried.
  •  
    Tortilla Chips, A.K.A. Taco Chips

  • The corn in a tortilla chip undergoes a process known as nixtamalization, in which the corn is soaked and cooked in an alkaline solution such as lime water, and then hulled, ground and made into tortillas.
  • The tortillas are then sliced and fried into crispy chips.
  • This ancient process was developed by the peoples of what is today Mesoamerica.

  • Tortilla chips, however, were invented in the late 1940s in Los Angeles. Here’s the history of tortilla chips.
  • National Tortilla Chip Day is February 24th.
     
    HERE ARE ALL THE AMERICAN FOOD HOLIDAYS.

  •  

    Fritos Corn Chips

    Bag Of Fritos

    old-fritos-bag-flashbackdallas-230

    Fritos, America’s most famous Corn chips. Top photos courtesy Frito-Lay. Bottom photo courtesy FlashbackDallas.com.

     

      

    Comments

    TIP OF THE DAY: A Popcorn Bar For Healthy Snacking

    We’ve been getting daily pitches for Super Bowl snacks, none of which would pass muster with New Year’s healthy eating resolutions (crudités with yogurt dip instead of pizza and wings, for example).

    So we’ve decided to publish one of our favorite good-for-you snack (see below) that’s also lots of fun: the Popcorn Bar.

    Popcorn is a whole grain snack, and low in calories unless caloric toppings/mix-ins are added. But provide an assortment of healthy toppings along with the candy, and there will be something for everyone.

    WHAT TO INCLUDE IN YOUR POPCORN BAR

    Better-For-You Toppings/Mix-Ins

  • Apple chips (our favorite is Bare Fruit)
  • Cinnamon, brown sugar, nutmeg (blend it yourself)
  • Chopped cilantro or other herb
  • Corn Nuts/Inka Corn
  • Diced jalapeño
  • Grated Parmesan cheese
  • Mini pretzels or pretzel sticks
  • Nuts (pine nuts, peanuts, pistachios, slivered almonds)
  • Pepper or chile flakes
  • Seasoned salt
  • Seeds: chia, flax, pumpkin, sesame, etc.
  • Other spices
  • Trail mix
  •  
    Fun & Sweet Toppings/Mix-Ins

  • Candy: gummy bears, jelly beans, Junior Mints, mini
    marshmallows, mini peanut butter cups, M&Ms, Reese’s Pieces
  • Chocolate-covered or candied nuts; candy-coated seeds
  • Coconut flakes
  • Chocolate chips and other baking chips (butterscotch, mint,
    peanut butter, vanilla)
  • Cinnamon sugar (blend it yourself: cinnamon, sugar and a bit
    of nutmeg)
  • Dried fruit (blueberries, cherries, cranberries, raisins, etc.)
  •    

    Popcorn Toppings

    Popcorn Toppings

    Popcorn Bar

    Top: Popcorn bar; photo courtesy Brit.co. Middle: Candy-focused toppings for kids, courtesy Family Fresh Meals. Bottom: Popcorn bar from Popcorn.org.

  • Goldfish or other cheese crackers
  •  
    Plus

  • 3 cups of popped corn per person (it’s much better to pop the corn yourself and serve it fresh, than to buy it)
  • Bowls for ingredients and bowls for serving
  • Spoons for ingredients and for mixing them in individual bowls
  • Napkins
  •  
    RECIPE: EASY MICROWAVE POPCORN

    Plan on three cups per person. Instead of trying to make a mega-batch in the microwave, try no more than 1 cup of kernels at a time. Microwaves differ in power, so if you want to pop more than one cup at a time, do a test batch.

    Ingredients For 3 Cups

  • 1/2 cup popcorn kernels
  • 1 teaspoon vegetable* oil
  • Brown paper lunch bag
  • 1/2 teaspoon salt, or to taste
  •  
    Preparation

    1. COMBINE the popcorn and oil in a bowl and mix to coat. Add to bag and sprinkle in the salt. Fold the top of the bag over twice to seal in the ingredients.

    2. MICROWAVE on full power for 2-1/2 to 3 minutes, listening until you hear pauses of 2-3 seconds between pops. Remove the bag from the microwave. Even though there may be some unpopped kernels, to continue cooking risks burning the popped kernels.

    3. OPEN the bag carefully, releasing the hot steam; then pour into a serving bowl.
     
    *For an interesting twist, experiment with other oils you may have on hand: nut oils, sesame oil, etc.

     

    Popcorn Kernels

    It’s easy to make all-natural popcorn in the
    microwave with a brown paper bag. The
    result: additive-free corn. Photo courtesy
    Squawkfox.

     

    STOVETOP POPPING INSTRUCTIONS

    1. COVER the bottom of a 3- to 4-quart pan with a thin layer of vegetable oil (don’t use butter, it will burn). Place 3 kernels of popcorn in the pan, cover with a loose lid that allows steam to escape, and heat. When the kernels pop…

    2. POUR in enough popcorn to cover the bottom of the pan, one kernel deep. Cover the pan and shake to evenly spread the oil. When the popping begins to slow to a few seconds apart, remove the pan from the stove top. The heated oil will still pop the remaining kernels.

    3. COOL for at least 5 minutes before serving.
     
    WHY POPCORN IS GOOD FOR YOU

    It’s a pleasant surprise: home-popped popcorn is one of the healthiest snacks you can enjoy.

    It’s full of polyphenols, which are antioxidants that help to neutralize the free radicals that contribute to aging. In fact, popcorn has one of the highest levels of polyphenols of any plant food.

    It’s also a whole grain, packed with fiber. If you use just a little butter or cheese, you’re adding a bit of cholesterol; but it’s just as easy to skip the cheese, use olive oil, and pile on lots of herbs and spices.

    Note that prepackaged, store-bought microwave popcorn is less good for you, made with chemicals and synthetics for flavoring and coloring.

    So pop it yourself—it’s easy enough!

      

    Comments

    TIP OF THE DAY: Homemade Granola Bars

    Granola Bars

    Chocolate Cherry Granola Bars

    Top: No-bake chocolate chip granola bars
    from Fearless Homemaker. Here’s the recipe.
    Bottom: Cherry, chocolate and cashew
    granola bars from Love And Zest. Here’s
    the recipe.

     

    It’s National Granola Bar Day. Even if you’re happy with the bars you buy, it’s the day to make your own custom recipe (ours is dark chocolate chunks, dried cherries and pistachio nuts, sometimes with a bit of coconut).

    HISTORY OF THE GRANOLA BAR

    Heree’s the history of granola breakfast cereal, which was invented in the 19th century by Dr. James Caleb Jackson for his sanitarium patients. It was the first dry breakfast cereal, and the first to be eaten cold.

    He actually invented “granula.” In 1881, Dr. John Harvey Kellogg, proprietor of another sanitarium, copied his recipe; when Jackson brought a lawsuit, Kellog changed the name of his product to granola.

    Granola bars did not appear until much later, as a better-for-you snack. Most sources credit Stanley Mason (1921-2006) as the innovator. Mason was a tireless inventor. His more than 100 inventions also included the squeezable ketchup bottle, dental floss dispensers and disposable diapers.

    Granola bars are dense, chewy cereal bars made from granola ingredients—oats, honey and inclusions like dried fruits and nuts. These days, chocolate baking chips, peanut butter and other ingredients not imagined by either Jackson or Mason, are often added.

    There are no “wrong” ingredients, although M&Ms and marshmallows seem to defeat the purpose of a nutritious snack. Here’s a basic recipe:

     
    RECIPE: GRANOLA BARS

    Ingredients

  • 2 cups old-fashioned rolled oats (not quick oats)
  • 1/2 cup raw sunflower seeds (or a mix of other seeds)
  • 1/2 cup chopped nuts of choice (a mixture is fine)
  • 1/2 cup wheat germ, oat bran or ground flaxseed*
  • 1/4 cup honey or maple syrup
  • 2 tablespoons dark brown sugar
  • 3 tablespoons unsalted butter (or canola oil), melted, plus extra to grease the pan
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt (omit if using salted nuts)
  • Optional: 1/2 teaspoon cinnamon
  • 2 cups dried fruit in any combination (a list follows)
  •  

    *If you don’t like these ingredients, use more oats. For gluten-free bars, use gluten-free rolled oats.
     
    Dried Fruit Options

  • Apricots, chopped
  • Blueberries
  • Cherries
  • Coconut, shredded or flaked
  • Currants
  • Cranberries
  • Dates, chopped
  • Figs, chopped
  • Raisins and/or sultanas
  • Tropical dried fruits: mango, papaya, pineapple
  •  
    More Ingredients

  • Candied ginger, diced
  • Chocolate chips
  • Nuts, in any combination
  • Peanut butter or other nut butter
  • Rice Krispies
  • Seeds, any kind or mixture
  • Spices: gingerbread spices, orange zest, pumpkin pie spices
  •  
    Preparation

    1. PREHEAT the oven to 350°F. Butter a 9 by 9-inch baking pan and line with parchment paper or foil, leaving “handles” on two sides for lifting. Set aside.

    2. COMBINE the oats, seeds and nuts and spread onto a rimmed sheet pan. Bake for 10 to 12 minutes, stirring occasionally, until lightly browned. Remove from the oven, transfer to a large mixing bowl and stir in the wheat germ. Reduce the oven temperature to 300°F.

    3. STIR in the honey, brown sugar, butter, vanilla, cinnamon and salt in a saucepan; stir until the sugar is dissolved. Pour over the oat mixture, toss until the mixture is well coated, then add the dried fruit.

     

    Coconut Cranberry Granola Bar

    Apple Pie Granola Bars

    Top: Coconut cranberry raisin granola
    bars from Bella Baker. Here’s the recipe. Bottom: Apple pie granola bars from The Baker Chick. Here’s the recipe.

     
    4. POUR the mixture into the prepared baking pan and press down on it, tamping it as tightly as possible with a rubber spatula or other implement. Bake for 20-25 minutes, until the granola is golden brown. (The longer it bakes, the harder the bars.)

    5. COOL for 2 hours before slicing into bars. Use a serrated knife. Store in an airtight container at room temperature for a week, using parchment or wax paper to keep the bars from sticking. You can also freezer them for up to 6 months.

      

    Comments

    RECIPE: Cabbage Chips

    We over-kaled last year. We couldn’t escape it: It seemed as if every restaurant entrée we ordered came with kale. We made too many kale chips as “better for you” snacks.

    Now we’re on a kale moratorium, and were happy to discover that you can also make chips from kale’s cruciferous cousin, cabbage. The recipe is from our favorite gourmet grocer, Good Eggs in San Francisco.

    RECIPE: CABBAGE CHIPS

    Ingredients

  • 1 head green cabbage
  • Olive oil
  • Coarse sea salt
  • Red chile flakes or caraway seeds
  • Optional: yogurt-dill dip
  •  
    Preparation

    1. PREHEAT the oven to 225°F. Line two baking sheets with wire racks; parchment is fine if you don’t have racks.

    2. CUT the cabbage into quarters and discard the tough outermost leaves. Carefully remove the innermost leaves and spread them on the baking sheets/racks in a single layer.

    3. DRIZZLE or brush the leaves lightly with olive oil and use a brush (or your fingers) to spread the oil over the front and back of each leaf.

    4. BAKE for about 90 minutes, until the cabbage is crispy and golden brown. Remove from the oven and season with salt and chile flakes. Eat immediately or store in the fridge in an airtight container.

    5. MAKE the optional yogurt dip. Blend nonfat Greek yogurt with dill, optional minced garlic and salt to taste. Or, substitute curry powder for the dill.

     

    Cabbage Chips

    Green Cabbage

    Cabbage is the new kale chip. It’s one of the lowest-priced fresh vegetables. Photos courtesy Good Eggs.

     
    THE CRUCIFEROUS VEGETABLES FAMILY

    Your healthcare providers want you to eat more cruciferous veggies.

    Cruciferous vegetables—also known as brassicas—are superfoods that comprise the Brassicaceae family of vegetables. These nutritional powerhouses are also packed with cancer-fighting* phytonutrients, powerful antioxidants.

    The family includes arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, mizuna, mustard greens, radish, rapeseed/canola, rapini (broccoli rabe), rutabaga, tatsoi and turnips.

    Eat up: They’re low in calories and high in fiber, vitamins and minerals. Consume them raw or lightly steamed to get the maximum amount of antioxidants. Just don’t overcook them! You can eat overcooked carrots or potatoes; overcooked broccoli and Brussels sprouts are not so pleasant.

    “Cruciferous” derives from cruciferae, New Latin for “cross-bearing.” It is so named because the flowers of these vegetables consist of four petals in the shape of a cross.

    Here’s a book you may enjoy: Brassicas: Cooking the World’s Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More.
     
    *Studies have shown the ability of cruciferous vegetables to stop the growth of cancer cells in the breast, cervix, colon, uterus, liver, lung and prostate.

      

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