GoBeFull. Health Bar Recipes. Judy Caplan MS, RD Mary Chadsey. Keep Fit in a Fattening World

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1 GoBeFull Keep Fit in a Fattening World Health Bar Recipes Judy Caplan MS, RD Mary Chadsey

2 GoBeFull Health Bars Judy Caplan MS, RD and Mary Chadsey Published by Nutrition Ammunition Copyright All rights reserved. No part of this publication maybe be reproduced or ed without permission of the author.

3 Introduction GoBeFull Health Bars are loaded with GoBeFull foods. Full of fruit, veggies, seeds, nuts, whole grains, and protein, these delicious bars make a great breakfast, dessert, or anytime snack. Cheaper and fresher than store bought bars, these bars are quick and simple to make. All bars have similar core ingredients making it easy to mix and match and use up what you have on hand. While they might not look like sweets from the corner bakery, they are wholesome and chewy and just as tasty. They definitely hit the sweet spot! They keep well in the refrigerator or the freeze well and reheat quickly in the microwave. Grab one to take in the car or add a carton of plain yogurt for a sit down breakfast. Just as easy and much better for you than a cinnamon roll or croissant. At four o clock, instead of hitting the vending machine for a white flour, white sugar, trans fat loaded snack or a fried bag of chips, eat a GoBeFull Health Bar. Your brain and your waist line will thank you. The GoBeFull Bars will fill your home with delicious aromas that draw everyone into the kitchen. Serve with a cup of high antioxidant tea (green or black) or a latte for an afternoon break or a nighttime snack. Take a moment to relax and be grateful for all the wonderful moments that fill your life.

4 Apricot Bar... 2 GoBeFull Health Bar... 3 Healthy Heart Bar... 4 Healthy Skin Bar... 5 Ginger Bar... 6 Pistachio Fig Bar... 7 Chocolate Cherry Bar... 8 Blueberry Blitz Bar... 9 Pumpkin Spice Bar GoBeFullish Muffins... 11

5 Apricot Bar Makes 9 (2 1/2 inch bars) Uncle Sam s Cereal gives you a little crunch that you don t get with oats. 1-1/4 cups Uncle Sam s cereal - original flavor 1/2 cup almonds 1/4 cup unsweetened coconut 6 dried apricots 3 dates (pitted) 1/4 cup raisins 1/2 cup firm tofu 2 Tbsp. 100% real maple syrup Mix all the dry ingredients together in a food processor and blend until well mixed. Do not over blend. It should be coarse. Add in the apricots, dates, raisins, tofu and maple syrup. Blend again until everything is mixed well. Spoon into an 8" x 8" square baking pan. Flatten it all down, mashing everything into all the corners and smoothing the top. Bake at 350 for about 30 minutes.

6 GoBeFull Health Bar Serves 9 (2 1/2 inch bars) This recipe is easy to mix and match. For variation you can use other dried fruit such as cranberries, dried cherries, blueberries, or apricots in place of the raisins. Lemon peel and diced ginger are also interesting variations instead of the carrot and cinnamon. 1 tsp. cinnamon 2 carrots grated 6-10 almonds 1/4 cup unsweetened shredded coconut 1/3 cup soy flour or almond flour 1 cup steel cut oats (not instant) 1 Tbsp. flax seed or ground flax seed meal 1 egg white 6 dates (pitted) 1 ripe banana, chopped 1 large apple, peeled, cored and chopped 1/4 cup raisins or dried cherries Combine cinnamon, grated carrot, almonds, coconut, flour, oats and flax seed in a food processor. Process about 20 seconds until coarse. Add egg white, dates, banana, apple and raisins/dried cherries to the food processor. Process for 30 seconds until the mixture is completely wet. Do not over-process. Place into prepared baking pan. Mash down with your hands until all corners of the pan are filled and mixture is flat. Place in oven at 350. Go for a 25 minute walk! Bake minutes until golden brown and firm.

7 Healthy Heart Bar Serves 9 (2 1/2 inch bars) 1 Tbsp. nutritional yeast 1 egg white 3 black walnuts 6 dates (pitted) 3 almonds 1 banana cut up 1 Tbsp. cacao powder 1/4 cup raisins 1/3 cup almond flour 1 apple, peeled, cored and chopped 1 tsp. green tea powder 1/4 cup dried cherries (unsweetened) 3 Tbsp. wheat germ 1 1/4 cups oats (not instant) Canola oil for pan 1 Tbsp. flax seed Put all dry ingredients into a food processor. Process until ingredients are the texture of coarse sand. Add all the wet ingredients and process until everything is moist and well blended. Spoon the mixture into the prepared baking pan. Mash down with your hands until all corners of the pan are filled and the mixture is flat. Bake for 30 minutes at 350 until golden brown and firm to the touch.

8 Healthy Skin Bar Brazil nuts are full of zinc and great for your skin. Carrots are loaded with vitamin A which helps skin slough off dead cells and keeps skin glowing. They are a natural exfoliator! Studies show that a compound in lemon peel called D-Limonene can help prevent skin cancers. Serves 9 (2 1/2 inch bars) 1 carrot grated 1 egg white 1 lemon peel grated 6 dates (pitted) 6 Brazil nuts 1 banana cut up 1/3 cup unsweetened shredded coconut 1/4 cup raisins 1/3 cup soy flour 1 apple, peeled, cored 3 Tbsp. wheat germ 3 Tbsp. wheat germ Canola oil for pan 1 1/4 cups oats (not instant) 1 Tbsp. flax seed Put carrot and lemon peel into food processor, blend for 10 seconds. Make sure that the lemon peel is finely chopped. Add Brazil nuts and coconut; blend again for 10 seconds. Add soy flour, wheat germ, oats, and flax seed. Process until ingredients are the texture of coarse sand. Add all the wet ingredients and process until everything is moist and well blended. Spoon the mixture into the prepared baking pan. Mash down with your hands until all corners of the pan are filled and the mixture is flat. Bake for 30 minutes at 350 until golden brown and firm to the touch.

9 Serves 9 (2 1/2 inch bars) GoBeFull - Keep Fit in a Fattening World Ginger Bar 1 lemon peel grated 1/4 cup black strap molasses 1 thumb ginger peeled 6 dates (pitted) 2 Tbsp. crystallized ginger (optional) 1/4 cup raisins 6 almonds 1 apple peeled, cored, and chopped 1/3 cup unsweetened shredded coconut 1/3 cup almond flour Canola oil for pan 3 Tbsp. wheat germ 1 1/4 cups steel cut oats (not instant) 1 Tbsp. flax seed or ground flax meal Put ginger and lemon peel into food processor, blend for 10 seconds. Make sure that the lemon peel is finely chopped. Add almonds and coconut, blend again for 10 seconds. Add almond flour, wheat germ, oats, and flax seed. Process until ingredients are the texture of coarse sand. Add all the wet ingredients and process until everything is moist and well blended. Spoon the mixture into the prepared baking pan. Mash down with your hands until all corners of the pan are filled and the mixture is flat. Bake for 30 minutes at 350 until golden brown and firm to the touch.

10 Serves 9 (2 1/2 inch bars) GoBeFull - Keep Fit in a Fattening World Pistachio Fig Bar 1/4 cup pistachio nuts 3 dried figs 1/3 cup unsweetened shredded coconut 1 apple, peeled, cored and chopped 1/3 cup almond flour 6 dates (pitted) 3 Tbsp. wheat germ 1 1/4 cups steel cut oats (not instant) Canola oil for pan 1 Tbsp. flax seed or ground meal Put all dry ingredients into the food processor. Process until ingredients are the texture of coarse sand. Add all the wet ingredients and process until everything is moist and well blended. Spoon the mixture into the prepared baking pan. Mash down with your hands until all corners of the pan are filled and the mixture is flat. Bake for 30 minutes at 350 until golden brown and firm to the touch.

11 Chocolate Cherry Bar Serves 9 (2 1/2 inch bars) 1 Tbsp. brewers yeast 1/3 cup dried cherries 1/3 cup unsweetened shredded coconut 1 apple, peeled, cored and chopped 1/3 cup almond flour 8 dates (pitted) 3 Tbsp. wheat germ 1/3 cup pomegranate juice 1 1/4 cups steel cut oats (not instant) 1/2 cup dark chocolate chips 1 Tbsp. flax seed or ground flax meal Canola oil for pan Put all dry ingredients into the food processor. Process until ingredients are the texture of coarse sand. Add all the wet ingredients and process until everything is moist and well blended. With a wooden spoon fold in dark chocolate chips, being careful not to break the chips. Spoon the mixture into the prepared baking pan. Mash down with your hands until all corners of the pan are filled and the mixture is flat. Bake for 30 minutes at 350 until golden brown and firm to the touch.

12 Blueberry Blitz Bar Serves 9 (2 1/2 inch bars) 1 tsp. cinnamon 1/4 cup almonds 1/2 cup unsweetened shredded coconut 1/3 cup soy flour 1 cup steel cut oats (not instant) 1 Tbsp. flax seed or ground flax meal 1 egg white 6 dates (pitted) 1 large apple, peeled, cored and chopped 1/4 cup dried, unsweetened blueberries Canola oil for pan. Preheat oven to 350 Put all dry ingredients into the food processor. Process about 20 seconds until coarse. Add egg white, dates, apple and blueberries to the food processor. Process for 30 seconds until the mixture is completely wet. Do not over-process. Place into prepared baking pan. Mash down with your hands until all corners of the pan are filled and mixture is flat. Place in oven at 350. Bake minutes until golden brown and firm to the touch.

13 Pumpkin Spice Bar Serves 9 (2 1/2 inch bars) 1 Tbsp. cinnamon 1 tsp. freshly grated ginger 2 Tbsp. dried crystallized ginger 1/2 tsp. nutmeg 1/3 cup pumpkin seeds 1/3 cup garbanzo flour 1 cup steel cut oats (not instant) 1 Tbsp. flax seed or ground flax meal 1 cup canned pumpkin 6 dates (pitted) 1 large apple, peeled, cored and chopped 1/4 cup currants Canola oil for pan. Combine cinnamon, ginger, nutmeg, pumpkin seeds, flour, oats and flax seed in a food processor. Process about 20 seconds until coarse. Add pumpkin, dates, apple and raisins to the food processor. Process for 30 seconds until the mixture is completely wet. Do not over-process. Place into prepared baking pan. Mash down with your hands until all corners of the pan are filled and mixture is flat. Place in oven at 350. Bake minutes until golden brown and firm to the touch.

14 GoBeFullish Muffins Makes 12 muffins You can make these ahead and freeze them. Heat them in the microwave for 30 seconds to thaw out. 1 cup steel cut oats (not instant) 3/4 cup soy or almond flour 1 Tbsp. wheat germ 1 1/2 tsp. baking soda 1 1/2 tsp. baking powder 1 Tbsp. cinnamon 1/4 tsp. iodized salt 2 Tbsp. ground flax seed meal 1 1/2 tsp. vanilla 3 Tbsp. egg whites 3/4 cup unsweetened applesauce 1/2 cup grated carrot 1/2 ripe banana 10 dates 1/4 cup raisins (or dried blueberries, cranberries, cherries) 1 apple peeled and chopped (1/2 cup chocolate chips and 2 Tbsp. dried crystallized ginger are optional.) Line muffin tins with paper muffin cups. Mix all the dry ingredients together in your food processor. Blend well until the dry ingredients are the texture of coarse flour. Add vanilla, egg whites, applesauce, carrot, banana, dates, raisins and chopped apple. Mix until everything is well integrated. Fill paper muffin cups. Bake minutes. Let cool before removing from tin.