Raspberry Oatmeal Bars

Raspberry Oatmeal Bars

Prep time: 20 minutes
Cooking time: 45 minutes
Makes: 12 bars
Serving Size 1 bar

Ingredients

CRUST AND TOPPING
1⁄2 cup flour
1⁄4 cup brown sugar
1 cup quick oats
3 Tablespoons butter or margarine
2 Tablespoons applesauce
1 Tablespoon orange juice

FILLING
1 Tablespoon flour
1 Tablespoon brown sugar
1 1⁄2 teaspoons orange juice
2 cups raspberries (fresh or frozen)

Directions

1. Preheat oven to 375 degrees. Spray or lightly oil an 8”x 8” baking pan.
2. Crust and topping: Mix flour and sugar in a bowl. Cut butter into mixture until crumbly. Mix in oats. Set half aside for topping.
3. To remaining mixture, stir in applesauce and orange juice. Press in bottom of baking pan.
4. Filling: Combine flour, sugar, juice and raspberries. Mix well.
5. Spread filling on crust. Sprinkle with topping.
6. Bake 40-45 minutes. Cool. Cut into 12 bars.

Dutch Red Cabbage with Apples

Dutch Red Cabbage with Apples

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon vegetable oil
1⁄2 medium onion, chopped (about 1/2 cup)
1⁄2 head red cabbage, thinly sliced (about 6 cups)
1⁄4 cup vinegar
1⁄4 cup sugar
1⁄2 teaspoon salt
2 apples, chopped

Directions

1. Heat oil in a large saucepan or skillet over medium heat.  Add onion and cook until clear, about 3-5 minutes.
2. Add cabbage, vinegar, sugar and salt. Mix well and add apples.
3. Reduce heat to low. Continue cooking, stirring occasionally, until cabbage is soft, about 30 minutes.  Serve warm or cold.
4. Refrigerate leftovers within 2 hours.

Notes

• Add cold leftovers to a sandwich or wrap

Barley Summer Salad

Barley Summer Salad

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas, chopped
2 cups apples or another fresh fruit or veggie, chopped (about 1 1/3 medium apples [3” diameter])
1⁄2 cup red bell pepper, seeded and chopped (about 1 small pepper)
1⁄2 cup green onions, sliced thin
1 Tablespoon vinegar
3 Tablespoons oil
1⁄4 cup lemon or lime juice

Directions

1. Place barley and water in a 2 or 3 quart saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Toss well.
4. Refrigerate leftovers within 2 hours.

Notes

• Substitute different fruits and vegetables in season.
• Add nuts or seeds for added protein

Apple Spice Baked Oatmeal

Apple Spice Baked Oatmeal

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 9 squares (2.5 inches x 2.5 inches)
Serving Size 2.5 inches x 2.5 inches

Ingredients

1 egg, beaten
1⁄2 cup applesauce
1 1⁄2 cups non-fat or 1% milk
1 teaspoon vanilla
2 Tablespoons oil
1 apple, chopped (about 1 ½ cups)
2 cups old fashioned rolled oats
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon cinnamon

TOPPING
2 Tablespoons brown sugar
2 Tablespoons chopped nuts

Directions

1. Preheat oven to 375 degrees. Lightly oil or spray an 8" x 8" baking pan.
2. Combine the egg, applesauce, milk, vanilla and oil in a bowl. Add the apple.
3. In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid Ingredients and mix well.
4. Pour mixture into baking dish, and bake for 25 minutes.
5. Remove from oven and sprinkle with brown sugar and nuts.
6. Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
7. Serve warm. Refrigerate leftovers within 2 hours.

Notes

• Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture

Healthy Carrot Cake Cookies

Healthy Carrot Cake Cookies

Prep time: 20 minutes
Cooking time: 15 minutes
Makes: 48 cookies
Serving Size 2 cookies

Ingredients

1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins

Directions

1. Heat oven to 350 degrees.
2. In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
3. In a separate bowl, stir dry Ingredients together.
4. Blend dry Ingredients into wet mixture. Stir in raisins and carrots.
5. Drop by teaspoonfuls on greased baking sheet.
6. Bake 12 to 15 minutes until golden brown.
7. Store in airtight container.

Sautéed Leeks and Apples

Sautéed Leeks and Apples

Prep time: 10 minutes
Cooking time: 10 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 medium leek, chopped (about 3 cups)
2 teaspoons oil
2 medium apples, cored and chopped
1 Tablespoon honey
1 teaspoon vinegar
1⁄4 teaspoon each salt and pepper

Directions

1. Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
2. Add apples and continue cooking, stirring frequently, until apples begin to soften (about 3 minutes).
3. Remove from heat. Add honey, vinegar, salt and pepper. Stir gently to combine all Ingredients. Serve warm.
4. Refrigerate leftovers within 2 hours.

Winter Fruit Crisp

Winter Fruit Crisp

Prep time: 5 minutes
Cooking time: 30 minutes
Makes: 8 squares (4 inches x 2 inches)
Serving Size 4 x 2 inch square

Ingredients

4 cups diced apples or pears
2⁄3 cup packed brown sugar
1⁄2 cup all-purpose flour
1⁄2 cup old fashioned rolled oats
1⁄3 cup margarine or butter
1 teaspoon cinnamon

Directions

1. Heat oven to 375 degrees. Lightly spray or oil a square pan (8 x 8 x 2 inches).
2. Arrange fruit in pan. Mix remaining Ingredients and sprinkle over fruit.
3. Bake until topping is golden brown and fruit is tender, about 30 minutes.
4. Refrigerate leftovers within 2 hours.

Notes

• Use any fresh, frozen or drained canned fruit that you have on hand.
• Add 1/2 cup of dried fruit (raisins, cranberries, cut apricots).
• Try vanilla yogurt as a topping and sprinkle with cinnamon.

Whole Wheat Blueberry Muffins

Whole Wheat Blueberry Muffins

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 muffins
Serving Size 1 muffin

Ingredients

1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)

Directions

1. Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
2. Mix the flour, sugar, salt and baking powder in a large bowl.
3. In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid Ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
4. Fill each muffin cup about 3/4 full.
5. Bake about 20 minutes, or until the muffin tops are golden brown.  A toothpick inserted into the center of the muffin should come out moist but without batter.

Notes

• To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months.  Buy amounts that you can use within those lengths of time.
• To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount

Apple Bars

Apple Bars

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 12 bars
Serving Size 1 bar

Ingredients

1⁄2 cup all-purpose flour
1⁄2 cup whole wheat flour
1⁄4 teaspoon salt
1⁄2 teaspoon baking soda
1⁄2 cup brown sugar
1 cup old fashioned rolled oats
1⁄2 teaspoon cinnamon
1⁄2 teaspoon nutmeg
1 pinch ground cloves (optional)
1⁄2 cup butter or margarine
3 cups apples, peeled, cored and sliced (about 2 medium apples [3” diameter])
2⁄3 cup raisins
1⁄4 cup sugar

Directions

1. Preheat oven to 350 degrees. Lightly grease a 9"x13" baking pan.
2. Mix flour, salt and baking soda together in a large bowl. Add brown sugar, oats, cinnamon, nutmeg and ground cloves.
3. Cut in butter or margarine with a pastry blender or 2 knives until mixture is crumbly.
4. Spread half of the crumb mixture in the baking pan. Top with apple slices and raisins and sprinkle with sugar. Spread remaining crumb mixture evenly over apples.
5. Bake at 350 degrees for 40-50 minutes. Cool and cut into 12 bars.

Notes

• Substitute ripe pears for apples
• Serve warm topped with vanilla yogur

Butternut Apple Crisp

Butternut Apple Crisp

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 4 cups
Serving Size 1/2 cup

Ingredients

1 small butternut squash (about 1 pound)
3 medium tart apples [3” diameter], peeled and sliced
1⁄4 cup corn syrup
2 Tablespoons lemon juice
3⁄4 cup packed brown sugar
1 Tablespoon corn starch
1 teaspoon ground cinnamon
1⁄2 teaspoon salt

TOPPING
1⁄2 cup all-purpose flour
1⁄2 cup quick-cooking oats
1⁄4 cup brown sugar, packed
6 Tablespoons cold butter or margarine

Directions

1. Heat oven to 375 degrees F.
2. Peel squash and cut in half lengthwise; discard seeds. Cut squash into thin slices.
3. In a large bowl, toss the squash, apples, corn syrup and lemon juice.
4. In a separate bowl, combine the brown sugar, cornstarch, cinnamon and salt; stir into squash mixture.
5. Lightly spray or oil 13” x 9” x 2” baking dish. Transfer squash mixture to baking dish. Cover and bake at 375 degrees for 20 minutes.
6. In a small bowl, combine the flour, oats and brown sugar. Cut in butter until mixture resembles coarse crumbs.
7. Remove baking dish from oven and sprinkle topping over squash mixture. Return uncovered dish to oven.
8. Bake 25 minutes longer or until squash and apples are tender and topping is lightly browned. Serve warm.
9. Refrigerate leftovers within 2 hours.

Notes

• Freeze extra lemon juice to use later

Baked Apples and Squash

Baked Apples and Squash

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 cups winter squash cubes
2 cups apple cubes
1 Tablespoon oil
1⁄2 teaspoon ground cinnamon
1 Tablespoon sugar
1⁄2 teaspoon salt

Directions

1. Peel the squash, remove the seeds and cut into bite size pieces.
2. Peel the apples, remove the core and cut into bite size pieces.
3. Combine the squash and apple pieces, oil, cinnamon, sugar and salt together in a bowl. Toss to coat evenly.
4. Spread the mixture on a metal baking pan.
5. Bake in a 425 degree oven for 20 to 30 minutes, or until squash is soft.
6. Refrigerate leftovers within 2 hours.

Kiwi, Banana and Apple Salad

Kiwi, Banana and Apple Salad

Prep time: 20 minutes
Makes: 3 cups
Serving Size 1/2 cup

Ingredients

4 1⁄2 teaspoons lime juice (about 1 lime)
1 1⁄2 teaspoons oil
1 1⁄2 teaspoons sweet onion, minced
1 teaspoon vinegar
1 teaspoon honey
1⁄8 teaspoon salt
2 medium kiwis, peeled
1 medium banana
1 medium apple [3” diameter] (or pear)
1 Tablespoon fresh mint, chopped (optional)

Directions

1. Mix lime juice, oil, onion, vinegar, honey and salt in a medium bowl.
2. Chop kiwis, banana and apple into small cubes.
3. Add fruit and mint (if using) to the dressing; toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old. Try brown sugar.

Very Berry Muesli (‘mew-slee’)

Very Berry Muesli (‘mew-slee’)

Prep time: 5 minutes
Makes: 5 cups
Serving Size 1 cup
Chill Time: 6 to 12 hours

Ingredients

1 cup low fat fruit yogurt
1 cup old fashioned rolled oats (raw)
1⁄2 cup non-fat or 1% milk
1⁄2 cup dried fruit (try raisins, apricots, dates)
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])
1⁄2 cup frozen blueberries
1⁄4 cup chopped, toasted walnuts

Directions

1. In medium bowl, mix oats, yogurt, and milk.
2. Cover and refrigerate for 6 to 12 hours.
3. Add dried and fresh fruit, and mix gently.
4. Serve scoops of muesli in small dishes. Sprinkle each serving with chopped nuts.
5. Refrigerate leftovers within 2 hours.

Notes

• Muesli makes a delicious breakfast. Try drizzling with milk.
• Substitute any frozen, canned/drained, or fresh chopped fruit for apples and blueberries.
• Flavor boosters: cinnamon, grated orange peel.

Baked Apple Chips

Baked Apple Chips

Prep time: 10 minutes
Cooking time: 2 hours
Makes: 2 apples
Serving Size 1 apple

Ingredients

2 large apples
cinnamon (optional)

Directions

1. Rinse apples and cut crosswise into thin slices. Cut out the core if desired.
2. Arrange slices in a single layer on baking sheets. Sprinkle lightly with cinnamon if desired.
3. Bake at 200 degrees for about 1 hour. Turn slices over. Continue baking until dry with no moisture in the center, 1 hour or more depending on thickness.
4. Remove from oven and cool. Store in an air-tight container for up to a year.

Overnight Oatmeal

Overnight Oatmeal

Prep time: 15 minutes
Cooking time: 6 hours
Makes: 4 cups
Serving Size almost 1 cup

Ingredients

1 cup uncooked old fashioned rolled oats
1 cup low-fat yogurt
1⁄2 cup non-fat or 1% milk
1⁄2 cup berries, fresh or frozen
1⁄2 cup chopped apple (about 1/3 a medium apple [3” diameter])

Directions

1. In a medium bowl, mix oats, yogurt and milk.
2. Add the fruit now or add just before eating.
3. Cover and refrigerate oatmeal mixture for 6-12 hours.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve scoops of oatmeal in small dishes or spoon into small containers with lids for grab-and-go breakfasts.

Cranberry Applesauce

Cranberry Applesauce

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 1/2 cup

Ingredients

3 1⁄2 pounds apples, peeled, cored, and roughly chopped (about 8 1/2 medium apples [3” diameter]
1 1⁄2 cups fresh or frozen cranberries
1⁄2 teaspoon cinnamon
1⁄2 teaspoon salt
1⁄3 cup brown sugar
2 Tablespoons lemon juice (optional)

Directions

1. In a large (5-quart) saucepan, combine all Ingredients with 1 cup water. Bring to a boil then lower heat to simmer. Cover and cook 20 to 30 minutes.
2. Remove from heat and let cool slightly. Use a potato masher or fork to mash mixture to the consistency you want. Serve warm or cold.
3. Refrigerate leftovers within 2 hours.

Notes

• When frozen or fresh cranberries are not available, substitute canned cranberry sauce for the cranberries and brown sugar.  Add 1 (14 ounce) can of cranberry sauce to the saucepan after the mixture has been simmering for about 15 minutes.

Waldorf Salad

Waldorf Salad

Prep time: 15 minutes
Cooking time: 15 minutes
Makes: 6 servings
Serving Size 2/3 cup 

Ingredients

1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup non-fat plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice

Directions

1. Preheat oven to 350 degrees.
2. Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.
3. Combine apples, celery, nuts, and raisins.
4. Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.
5. Refrigerate leftovers within 2 hours.

Notes

• Serve this dish with a whole-wheat roll for a hearty meal.
• Freeze extra lemon juice to use later.

Fruit and Nut Slaw

Fruit and Nut Slaw

Prep time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

5 cups thinly sliced cabbage (about 1 1/2 pounds or 1⁄2 small head – try a mix of red and green)
1⁄2 cup dried fruit (cranberries or raisins work well)
1 carrot, washed, peeled and grated
1⁄3 cup vinegar
2 Tablespoons sugar
2 teaspoons vegetable oil
3⁄4 teaspoon salt
1⁄2 teaspoon black pepper
2 1⁄4 cups thinly sliced apples
1⁄4 cup chopped nuts, toasted

Directions

1. Mix cabbage, dried fruit and carrots in a large bowl.
2. In small bowl, mix vinegar, sugar, oil, salt and pepper.
3. Pour vinegar mixture over cabbage mixture.
4. Add apple and nuts just before serving. Mix well.
5. Refrigerate leftovers within 2 hours.

Turkey Salad

Turkey Salad

Prep time: 10 minutes
Makes: 8 servings
Serving Size 1/2 cup

Ingredients

1 1⁄2 cups cooked turkey or smoked turkey, diced
1⁄2 cup walnuts, toasted and chopped
1⁄2 cup raisins or other dried fruit
3⁄4 cup celery, chopped (about 1.5 stalks)
1⁄4 cup diced red or yellow onion (1/4 medium onion)
1⁄4 cup diced carrot
1⁄4 cup parsley, chopped (optional)
1 red apple, cored and chopped
1⁄3 cup low-fat mayonnaise
1 Tablespoon vinegar (cider, red or white)

Directions

1. Mix turkey, nuts, raisins, celery, onions, carrots, parsley and apple in a large bowl.
2. In a small bowl, combine mayonnaise and vinegar; mix well.
3. Toss meat mixture with dressing and chill.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve cold with lettuce and tomato wedges, or use as sandwich filling.

Watermelon and Fruit Salad

Watermelon and Fruit Salad

Prep time: 20 minutes
Yield: 4 cups
Serving Size 1/2 cup

Ingredients

1 cup watermelon, diced
2 cups strawberries, sliced
1 cup blueberries (fresh or frozen/thawed)
1⁄2 cup apple, banana or pear, diced
2 teaspoons lime juice
2 teaspoons honey or brown sugar

 Directions

1. Place watermelon, strawberries and blueberries in a serving bowl.
2. Add your choice of diced apple, banana or pear. Gently mix well.
3. In a small bowl combine lime juice and honey. Pour over fruit and toss to coat.
4. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.