Oatmeal, Nut and Fruit Bars

Oatmeal bar with nuts, fruits, chia seeds and hemp hearts. No added sugar or salt. Gluten free.

This is labour and time intensive (took me about an hour, excluding cutting the bars up). You will use a lot of muscles stirring the wet and dry ingredients together. However, given the cost of similar bars in the store ($3.00 and up) it is worth it.

Dry Ingredients

3 1/2 cups oatmeal (oats)

1/3 c. chia seeds

¼ c. ground flaxseed

½ c. hemp hearts

½ cup Nuts (I used walnuts)

½ cup dried Apricots

½ c. raisins

Wet ingredients

1 medium Apple, chopped

200 g dates, pitted and chopped

½ cup natural Peanut butter

½ cup vegetable oil

1/3 cup plain 0% fat yogurt

Mix dry ingredients in large bowl. Place dates in water on stove and cook until mushy. Puree.  Puree apple in water. Combine dates, apple, oil, peanut butter & yogurt in small bowl. Mix into dry. Mix well. Pat into 9 x 9 pan. Refrigerate. When cool, cut into bars and wrap each bar individually in saran wrap. Keep bars refrigerated until use as the bars lose their shape when warm. Makes about 36 bars. A great snack or have one for breakfast with some fresh fruit and non fat Greek yogurt!

Whole Grain Soda Bread (Slow Cooker Recipe)

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Adapted from The Healthy Slow Cooker:  More Than 100 Recipes for Health and Wellness

 

My slow cooker is getting a workout this week, this is the third recipe I’ve made in it!

You will need a large (5 quart or higher) slow cooker for this recipe.

You will also need a loaf pan or 6 cup souffle pan or baking dish. I used a 1.5 quart round casserole dish.

 

2 cups whole wheat flour

2 tsp. caraway seeds

2 tsp sugar

1 tsp. baking soda

1/2 tsp. salt

3/4 c. soured milk (add one T. vinegar to milk and let stand for a few minutes) or buttermilk

2 T. olive oil

1/4 c. water
Combine dry ingredients in a large bowl.  Mix liquid ingredients in a small bowl.  Make a well in the center of the dry ingredients and add liquid ingredients. Stir just until blended.  Scrape batter into greased baking pan.   Place pan inside slow cooker.  Add boiling water into the slow cooker until the water comes approximately one inch up the side of the baking pan.  Cook on high 2 – 3 hours. (I cooked it on high about 2 hours).  Bread is done when the top springs back when lightly pressed.

Tomato-Ginger Chicken (Slow Cooker Recipe)

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4 chicken breasts

1.5 cups tomato sauce

2 – 3T. grated ginger

1 T. garlic powder

1/4 c. dried parsley

1 T. brown sugar

salt and pepper to taste

 

Place chicken in bottom of a medium sized slow cooker.  Add remainder of ingredients.  Cook on low 8 – 10 hours or on high 4 -5 hours.  Serve with noodles, rice, and a salad or vegetables.

Meat Loaf Muffins with a Tomato Sauce Glaze {Gluten Free and Low FODMAP}

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1 lb. ground beef
1 large egg
1/2 small carrot, peeled and grated
1/2 small zucchini, grated
1/2 tsp. salt
1 tsp. pepper
1 – 2 teaspoons Mrs. Dash salt-free seasoning (I used Table Blend)
1 T. dried parsley
1/2 tsp. celery salt
1/3 – 1/2 c. tomato or pasta sauce

Preheat oven to 375. Spray the muffin cups of a muffin pan with non-stick spray. Combine beef through celery salt in a bowl. Using an ice cream scoop, fill muffin cups. Bake at 375 for 20 minutes. Half-way through the cooking time, remove pan from oven and brush each mini meat loaf with the tomato sauce, then return pan to oven to continue cooking. Makes 8 mini meat loaves.

Pasta Salad {Gluten Free, Low Fodmap}

 

Eating low fodmap for IBS is not easy. I slip on and off the low fodmap wagon frequently. After a particularly bad tummy day I made this pasta salad.

1 package Catelli Gluten Free fusilli style pasta. cooked according to package directions

picture from sheletthemeatcake.com

picture from sheletthemeatcake.com

1/4 zucchini, chopped
2 carrots, diced
2/3 c. frozen green peas
1/2 yellow bell pepper, chopped
3 green onions, green part only, chopped
1/2 small cucumber, chopped
Dash of rice vinegar
Various dried salad herbs, about 1 T. each (thyme, oregano, dillweed, tarragon, cilantro)
1 T. celery salt
1 T. chili powder
1 T. pepper
1 tsp. salt or to taste
3/4 c. mayonnaise
a bit of olive oil (1 – 2 T. )

Combine in a large bowl and chill before serving. About 8 servings. If you can handle dairy you could add some cubed cheese. Cooked chicken or hard boiled eggs would work also for protein to make this a complete meal.  *Catelli Gluten Free Pasta has corn, white and brown rice and quinoa grains.