No Bake Dark Chocolate PB Oatmeal Bars

I did it!  I developed my own recipe!  (OK, I usually tweak any recipe I use to make it more Meg-a-fied, but this time I developed it on my own!)  I wanted to make a healthier no-bake cookie or bar that could also sub as a pre- or post-workout snack and had the two flavors I love the most: chocolate and peanut butter.  The result?  These fun little oatmeal bars that are great as a dessert, sweet snack, or even breakfast on the go.  Chocolate for breakfast, you ask?  Better (and more satisfying) than a chocolate doughnut!

This recipe is made up of some of my favorite nutrient-rich foods:

Cocoa powder and dark chocolate - full of phytochemicals (flavonoids, theobromine) that are cardio-protective and lower blood pressure.  Most of us love chocolate, and combining cocoa powder with coconut oil and a bit of stevia forms a nice chocolate "sauce" that's also super healthy.

Coconut oil - this once demonized oil has been heavily researched in the past decade and is now understood to be quite health-promoting.  We now know that it is beneficial to your heart and thyroid, and it may boost your metabolic rate and immune system strength.  Coconut oil is made up of medium chain triglycerides, which are preferentially metabolized and used for fuel by the liver.  (Polyunsaturated fats are made of long-chain fatty acids, which are harder to metabolize and are preferentially stored for fuel.)  Much of the research vilifying coconut oil was performed on oil that was partially hydrogenated; virgin coconut oil is what you want to reach for.  It is solid at room temperature but melts easily, especially if kept in an Arizona kitchen (mine is usually liquid after a few days in my pantry).

Peanut butter - great source of protein, adds satiety to meal, and thought to lower cholesterol and triglyceride levels.  Plus, it's just plain awesome.

Oatmeal - full of soluble fiber, which is thought to bind to LDL cholesterol and "sweep" it away from arteries.  This makes oatmeal heart healthy and a good whole grain option, if you eat grains.  Oats are naturally gluten-free, but many crops are cross-contaminated with wheat, rye or barley, or they're processed in facilities that also process gluten.  If you are gluten intolerant, opt for gluten-free brands like Bob's Red Mill, Holly's Oatmeal, or GF Harvest.  The less processed the oats, the more slowly they will be digested, so opt for traditional oatmeal or steel cooked oats whenever possible.  You can make oatmeal overnight in the crockpot to save time.  I used old fashioned oats for this recipe.  

Honey/stevia - I only used a small amount of honey, which has antimicrobial properties and is high in B vitamins, in this recipe, but I recommend it (and stevia) over other sweeteners because of its health benefits and minimal processing.  Plus, if you buy honey made in your local region, it may help you manage seasonal allergies a bit better.

This recipe is pretty dense and "oat-y" but has a strong chocolate peanut butter flavor.  If you don't like oats as much, you can reduce the quantity.  You can also make this lower in carbohydrates by reducing the honey (increasing stevia), eliminating the chopped dark chocolate, and swapping out 1 - 1 1/2 cups dried coconut for the oats.

Ingredients:

1/3 cup + 1 tablespoon coconut oil
3 tablespoons honey
Few dashes of stevia (to taste)
1/4 cup unsweetened cocoa powder
1 teaspoon vanilla extract
1 cup smooth peanut butter
2 cups old fashioned oatmeal
3-4 ounces dark chocolate chopped (optional; about 1 bar)

Instructions:

Add 1/3 cup coconut oil, honey, stevia, and cocoa powder to a small saucepan and heat until gently boiling.  

Remove from heat.  Stir in vanilla extract and peanut butter until well combined.  

Fold in oatmeal and chopped dark chocolate.  Drizzle with 1 tablespoon coconut oil to help bind the mixture.  

Spread evenly into an 8x8" baking dish and refrigerate to set.  

Cut into 12-16 squares and served once set.  Look how dense and yummy these are!  

I am considering freezing a few pieces to see how that goes, too!  Greg and I love having these in the fridge to satisfy our sweet tooth without a ton of sugar.  Let me know how you like them!

Enjoy!
*M*

When Recipes Fail...

I only feature recipes on my blog that I have actually made and enjoyed. Last week, I was excited to make and share a new Simple Suppers recipe - 5-ingredient Shrimp Curry. I photographed the very easy steps and was stoked to enjoy it with my husband, but it just didn't taste that great. It was too spicy and had the wrong texture.

I don't want you to have the same experience, so I chose not to feature it. The next night I used the leftover brown rice and made awesome Brown Rice and Goat Cheese Cakes, along with simply baked chicken (olive oil, salt and pepper at 400 degrees for ~30 minutes), Orange and Blue Grilled Romaine Salad (from "Five Ingredient Fix" on Food Network), and sauteed summer squash. Of course, I didn't think to take pictures of the process, but I got a few shots at the end when I realized how yummy it all turned out.

The salad was a bit unusual - I would have used less orange and more of a lemon flavor - but I really liked the grilled romaine and blue cheese pairing. I'm also a weirdo about sweet-savory combinations, so others might like this even more.

The Brown Rice and Goat Cheese cakes are an awesome way to use leftover brown rice and sneak in some veggies. They were extremely tasty!

Moral of the story is this: when you cook a lot, sometimes things just don't turn out. I'm not a trained chef, and oftentimes I make things that I just don't dig. Fortunately, with practice and experience, we all learn what flavor combinations we enjoy and how to spot a recipe we will (most likely) love. My hope is that I can help bring some of those recipes to you more quickly so you can create healthy meals that taste great - without kitchen failures!

Happy cooking!

*M*

Chicken and Butternut Squash Millet Risotto and Clean Week 3

Clean Week 3 was perhaps the most difficult, yet most revealing week yet. I was traveling for work and under an incredible amount of stress. I managed to get the flu while in my hotel (not recommended) and was cooped up for a day in my room, sans room service. Despite all of this, I still stayed within the guidelines of the program and was able to get over the flu rather quickly. A wonderful coworker brought me ingredients to make chicken and rice soup in my room kitchen, and it certainly hit the spot when nothing else sounded good.

Stress is a bad thing. I carry stress in places like my throat and back, and I definitely attribute my contracting the flu to the fact that I put a lot of pressure on myself during the week. The Clean Program guidelines clearly state that detox should be a time of rest and relaxation, but it was quite the opposite for me. At the end of the 3 weeks, I felt like I had survived an emotional hurricane.

I'm still glad I did the Clean Program this time. It has re-set my taste preferences, and I crave vegetables and fruit. It feels weird eating later than 6 at night, and my allergies have definitely calmed down. I did learn that I need to relax - no, seriously - and that I can't survive with so much stress. It just doesn't work for me anymore.

I actually made the recipe below last night, post-cleanse. It is so good and yet is gluten- and dairy-free. I adapted it from the Clean Program recipe book (click on GOOP recipes), adding butternut squash instead of artichokes and including organic chicken for protein. My husband loves it and adds siracha for some spice. It's especially delicious paired with a big, fresh salad and homemade gluten-free bread with organic pasture butter (Whole Foods)!

Millet is an easily digestible, hypoallergenic whole grain that's a good source of B vitamins and fiber (5 grams!). It mimics rice in this risotto because it has a creamy, delicious consistency and doesn't even need cheese.

Chicken and Butternut Squash Millet Risotto

Ingredients:

1 cup millet
6 T extra virgin olive oil, divided
3/4 cup red onion
1 cup mushrooms
1 tbsp dried oregano
1/2 tsp thyme
1 butternut squash
4 cups organic low sodium chicken broth
1 lb. organic chicken breast or thighs
1/3 cup walnuts for garnish (optional)

Assemble your ingredients:


Wash the squash. Cut off the ends:



Peel the skin with a vegetable peeler:



Cut down the center and scoop the seeds out with an ice cream scoop:



Cut each half into bite-sized pieces:


Toss in a bowl with 2 T olive oil, sea salt, and pepper. Spread evenly on a baking sheet:


When the squash is done, remove from the pan and set aside:


Cut the chicken into bite size pieces. Toss with 1 T olive oil, sea salt, pepper, and rosemary. Roast at 350 degrees for 30-35 minutes, or until the edges are slightly browned.



Spread the chicken across the bottom of a small glass baking dish. Bake at 350 degrees for 20 minutes or until the centers are no longer pink. Remove from the dish and set aside to be used when the millet is finished:


Note: I pop the squash and the chicken in the oven together and allow them to bake while I start the millet. Once the squash and chicken are done, I set them aside until the millet is done.

In a large pot over medium-high heat, heat the oil with the shallots and mushrooms, and cook, stirring frequently until softened (about 5 minutes):




Add cup of water, bring the heat to high, and add the millet:



Then lower heat to medium heat and start to add the stock 1/2 cup at a time, stirring after each addition, every few minutes.


When the stock has been almost completely absorbed after each addition, keep adding more, so the mixture isn’t quite soup but stays very moist.


Keep doing this until millet is tender and has at least doubled in size (about 20 minutes).
Add herbs, squash, and chicken at the last few minutes of cooking and taste for texture.
Season with salt and pepper and sprinkle in walnuts (if using). Serve warm.

I could honestly eat this every week, it's that good! It takes a bit of time to prep, but it sits in our fridge all week and makes for a great warm lunch at work or quick dinner paired with veggies. I am so happy I came across this recipe!

Enjoy!
*M*

Minnesota-Inspired Chicken and Wild Rice Casserole

Many of you may not know that I essentially grew up in Minnesota, from age 8 until age 15. A California native, I quickly learned that wild rice, lutefisk, "hot dishes," and "bars" were dinner staples. This really yummy EatingWell recipe combines wild rice, chicken, and green beans with a homemade (not condensed soup-based) mushroom sauce that is tasty and great for a crowd. I try to avoid condensed soups, as they contain a lot of added, artificial ingredients, so I was thrilled when I found this recipe. The prep takes some time, but you can do it in advance (as I did) and either refrigerate or freeze it until you're ready for baking.

I was blessed with a new "fancy" camera for Christmas, so hopefully you'll enjoy the evolution of the foodtography this year.

Chicken, Mushroom and Wild Rice Casserole

8 Servings

Ingredients:

2 cups water (I used 4 cups based on the recommendations in the comments)
1/2 cup wild rice (I used 1 cup based on the recommendations in the comments)
2 lb organic boneless, skinless chicken breasts, trimmed
2 T EVOO
2 leeks, chopped and rinsed
1 1/2 lb mushrooms, sliced
1 cup dry sherry
1/4 cup all purpose flour (I used whole spelt flour)
2 cups low-fat organic milk
1/2 cup grated Parmesan cheese
1/2 cup reduced-fat sour cream (I used organic real sour cream)
1/3 cup chopped flat-leaf parsley
1 tsp. dirty sea salt
1/2 tsp. freshly ground pepper
2 cups frozen French-cut green beans
1/2 cup sliced almonds

Preparation:

Assemble ingredients:


Combine water and rice in a small heavy saucepan; bring to boil.






Cover, reduce heat to maintain simmer, and cook until tender, 35 to 40 minutes. Drain.


Meanwhile, place chicken in a large skillet or saucepan.




Add lightly salted water to cover and bring to a boil.



Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.




Heat oil in Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes.







Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes.




Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes.


Sprinkle the vegetables with flour and stir to coat.


Add milk; bring to a simmer and cook for 1 minute, stirring.



Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from heat.









Preheat oven to 350 degrees. Coat a 9 by 13 inch (or similar 3 quart) baking dish with cooking spray.

Cut the chicken into bite-size pieces.



Spread the rice in an even layer in the prepared baking dish.


Top with the chicken, then green beans.



Pour the sauce over the top and spread evenly. Sprinkle with almonds.



Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving. This goes very well with a nice green salad.



It was delicious, and even better left over!

*M*