09 December 2008

Peanut Butter Power Bars
1 1/2 cereal bar or 1/4 cup granola cereal + 2 teaspoons peanut butter

Canola Cooking Spray

Ingredients :
2 tbsp butter or canola margarine
1/2 cup reduced-fat smooth peanut butter
2 cups miniature marshmallows, lightly packed
1 1/2 cup low-fat granola
1 1/2 cup Rice Krispies cereal (or other puffed rice cereal)
1/2 cup ground golden flaxseed (golden flax works better in this recipe)

Preparation :
  • Coat an 8 x 8-inch baking pan with canola cooking spray.
  • Put the butter, peanut butter, and marshmallows into a medium-sized microwave safe bowl and microwave on high for 30 seconds, or until mixture is just melted. Stir to blend.
  • Microwave again briefly if the mixture isn't melted or smooth.
  • Stir in granola, puffed rice and flaxseed.
  • Spread the mixture in the prepared pan, flattening it evenly with a sheet of waxed paper.
  • Let it cool completely before cutting into 8 equal-sized bars.
For : 8 servings

Calorie per serving : 207 calories
5.5 grams protein
31 grams carbohydrate
8 grams of fat ( 2 grams saturated fat, 1 gram monounsaturated fat, 1.8 grams polyunsaturated fat)
4 milligrams cholesterol
3 grams fiber
174 milligrams sodium
Calories from fat : 35%.
Omega-3 fatty acids = 1.2 gram
Omega-6 fatty acids = 0.9 gram

Mocha-ccino Freeze

Ingredients :
1/2 cup regular yogurt sweetened + 1/4 cup whole-grain
unsweetened cereal
1 cup low-fat vanilla frozen yogurt
light vanilla ice cream or ice milk (nonfat or sugar-free brands can be substituted if desired)
1/4 cup low-fat milk
1/4 cup strong decaf coffee, chilled (use caffeinated if you prefer).
To make double-strength coffee, brew twice the amount you want without increasing the water.
1 cup ice cubes
2 tablespoons ground flaxseed

Preparation :
  • Add all ingredients to your blender or food processor.
  • Blend on highest speed until smooth (about 10 seconds).
  • Scrape sides of blender, and blend again for five more seconds.
  • Pour into two glasses and enjoy!
For : 2 servings

Calorie per serving : 157 calories
7 grams protein
23 grams carbohydrate
4.5 grams fat ( 1.3 saturated fat, 1 grams monounsaturated fat, 1.9 grams polyunsaturated fat), 7 milligrams cholesterol, 2.3 grams fiber, 79 milligrams sodium.
Calories from fat : 26%
Omega-3 fatty acids = 1.5 grams
Omega-6 fatty acids = 0.4 gram

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