Calories: 164.35
Fat: 5.13 grams
Saturated Fat: 1.22 grams
Carbohydrates: 26.73 grams
Calcium: 31.47 mg
Lactose: 0.0 grams
2 medium Granny Smith apples
1 cup all-purpose flour
¾ cup yellow cornmeal
½ cup white sugar
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
½ teaspoon cinnamon
1 cup plain yogurt
1 teaspoon vanilla
¼ cup margarine, melted and cooled
1 egg
5
Snacks
Sunflower Coconut Granola
Healthy Homemade Granola
Quick Granola Bars
Peanut Butter Granola
Sesame Bars
Cinnamon Raisin Oat Bars
Fig Bars.
Orange Biscotti
Honey-Sesame Snack
Homemade Pretzels
Apple Banana Sandwich
Frozen Applesauce Fruit Cups
Fruit Dip
Ambrosia Salad
Lemon-Roasted Fruit
Sunflower Coconut Granola
The good stuff in this granola mix just keeps on going.
Use this mix as a snack or as a topping for yogurt.
Preheat oven to 350°F.
Mix dry ingredients in a large bowl. Set aside. Combine oil, honey, molasses, and flavorings in a saucepan. Bring to a boil and keep boiling until well blended, about 4 minutes. Pour slowly over the dry ingredients.
Divide evenly on two sheet pans with sides. Bake for 5–8 minutes. Remove from oven and turn all ingredients with a large spoon or spatula.
Return to oven for 4 minutes, remove, and turn ingredients. Repeat 4–5 more times every 4 minutes to ensure granola is evenly browned. Cool thoroughly.
Sprinkle with raisins. Store in an air tight container.
Energizing Granola
When you find a granola recipe you love, hang on to it and use it as a base. Keep adding different ingredients to the same recipe for variations. Nutritious granola can hold off hunger for long periods of time. The chewy crunch and great flavor of granola packs a ton of health benefits and keeps your energy level up.
Yields 32 servings
Calories: 400.90
Fat: 23.55 grams
Saturated Fat: 3.28 grams
Carbohydrates: 42.48 grams
Calcium: 63.69 mg
Lactose: 0.0 grams
5 cups rolled oats
1½ cups sunflower seeds
1½ cups wheat germ
1½ cups coconut, shredded
1½ cups flaked bran
1½ cups pecans, chopped
1½ cups walnuts, chopped
1½ cups slivered almonds
¾ cup sesame seeds
¾ cup oil
¾ cup honey
¾ cup molasses
1½ teaspoons almond flavoring
1½ teaspoons vanilla flavoring 1 cup raisins
Healthy Homemade Granola
Mix your own nuts or buy a commercial bag of mixed nuts. Almonds, walnuts, and pine nuts work well with this recipe. Choose your favorite dried fruits as well. Apples, pears, cherries, apricots, and raisins are all good choices.
Preheat the oven to 300°F.
Combine oats, coconut, sesame seeds, and wheat germ in a large non-plastic bowl.
Warm the oil and honey in a medium saucepan until bubbly. Pour the liquid over the oat mixture and stir to coat. Stir in nuts.
Spread the entire mixture in shallow baking pans with sides.
Bake for 25 minutes or until granola turns a golden brown.
Remove from oven and let cool. Stir in the dried fruits. Store in an airtight container.
Yields 24 servings
Calories: 352.64
Fat: 17.97 grams
Saturated Fat: 3.10 grams
Carbohydrates: 42.96 grams
Calcium: 36.75 mg
Lactose: 0.0 grams
4 cups old-fashioned oats
1 cup shredded coconut
⅓ cup sesame seeds
1 cup wheat germ
½ cup safflower oil
½ cup honey
3 cups mixed nuts
2–3 cups dried fruits, diced
Quick Granola Bars
If a granola bar is easier to tote around for a snack than loose granola, try this recipe.
Preheat oven to 350°F. Spray a 9″ × 9″ baking pan with nonstick cooking spray.
In a large bowl, combine oats, brown sugar, peanuts, and raisins. In a medium bowl, combine yogurt cheese, egg whites, and vanilla, whisking until well blended. Stir into dry ingredients.
Firmly press mixture into prepared baking pan.
Bake about 30 minutes or until lightly browned. Cool on rack for 10 minutes before cutting into bars.
Making Your Own
Making your own granola bars is kind of like being the captain of your own ship! You are in total control of all the ingredients, which helps you control your LI destiny as well as the flavor and taste of the granola bar. Experiment with homemade granola bars until you find a combination of ingredients that you love!
Yields 16 bars
Calories: 214.72
Fat: 6.27 grams
Saturated Fat: 1.09 grams
Carbohydrates: 33.29 grams
Calcium: 56.92 mg
Lactose: 0.01 grams
Nonstick cooking spray
2 cups old-fashioned rolled oats
1 cup light brown sugar, firmly packed
1 cup dry roasted unsalted peanuts, coarsely chopped
½ cup raisins
½ cup yogurt cheese
½ cup egg whites (approximately 7 egg whites)
1 teaspoon vanilla extract
Peanut Butter Granola Bars
This makes for a healthy snack or a lunch box treat. Peanut butter combined with dried apricots is a taste bud pleaser, and the sunflower seeds provide a natural crunch — all held together with natural honey!
Coat a 9″ square dish with margarine and set aside. In a mixing bowl, combine the granola, apricots, peanuts, and sunflower seeds. Set aside.
In a nonstick saucepan, combine the peanut butter and honey. Stir with a wooden spoon until mixture becomes a smooth liquid. Beat eggs and add one at a time, stirring continuously, until the mixture begins to boil. Remove from heat. Stir in margarine. Allow to cool.
Pour the honey and peanut butter mixture over granola mixture. Stir to coat thoroughly. Spoon peanut butter mixture into prepared pan.
Refrigerate for three hours. Cut into 2″ squares. Store bars in the refrigerator between waxed paper to keep fresh.
Yields 24 bars
Calories: 261.94
Fat: 11.68 grams
Saturated Fat: 2.08 grams
Carbohydrates: 36.91 grams
Calcium: 25.71 mg
Lactose: 0.0 grams
3 cups granola
1 cup chopped dried apricots
½ cup chopped peanuts
½ cup sunflower seeds
½ cup smooth peanut butter
2 cups honey
2 eggs
4 tablespoons margarine
Sesame Bars
This recipe is fun for the kids to make and the bars will keep well when stored in a covered container.
Preheat the oven to 350°F. Grease a large baking pan. Set aside.
Mix ingredients together. Keep working the mixture even though it will seem dry.
Empty the bowl into the prepared pan. Firmly press the mixture evenly into the pan. Bake for about 30 to 40 minutes. The bars should be nice and brown.
Let cool and cut into bars.
Yields 8 bars
Calories: 355.49
Fat: 28.03 grams
Saturated Fat: 6.28 grams
Carbohydrates: 22.01 grams
Calcium: 66.21 mg
3 cups sesame seeds
1 cup unsweetened shredded coconut
2 tablespoons soft peanut butter
2 tablespoons honey
½ teaspoon salt
¼ teaspoon vanilla extract
Cinnamon Raisin Oat Bars
Choose your favorite type of jelly to add flavor to these tasty squares.
Preheat oven at 350°F.
Combine oats, flour, brown sugar, cinnamon, and baking soda, mixing well. Stir in melted margarine. Mix well.
Set aside 1 cup crumb mix. Pat remaining mix into greased 9-inch square pan. Warm jelly over medium heat. Add raisins to jelly and toss with reserved crumb mix.
Sprinkle evenly on top of layer in pan. Bake at 350°F for 30 minutes or until edges are golden brown. Allow to cool and cut into squares while still warm.
Yields 16 squares
Calories: 260.27
Fat: 9.98 grams
Saturated Fat: 1.65 grams
Carbohydrates: 39.86 grams
Calcium: 28.54 mg
Lactose: 0.0 grams
2 cups rolled oats
1 cup all-purpose flour
¾ cup brown sugar, packed
1 teaspoon cinnamon
½ teaspoon baking soda
¾ cup margarine, melted
¼ cup jelly
1 cup raisins
Fig Bars
If you are a fig bar lover, then homemade fig bars will make your day!
Preheat oven to 400°F. Prepare two large baking sheets with cooking spray.
Coarsely chop figs. Place in a food processor. Add raisins, and pulse until somewhat smooth. Place mixture in a medium saucepan. Add 1½ cups of the water plus sugar and cardamom. Bring to boil over medium-high-heat. Reduce heat to medium-low and cook for 15 minutes, stirring occasionally until mixture thickens. Remove from heat.
Combine flour, oat bran, brown sugar, and salt in the food processor. Briefly pulse. Cut margarine into small pieces and add to processor. Process until fine crumbs form. Slowly add remaining water, one tablespoon at a time, until mixture forms a ball.
Turn mixture onto a floured surface. Divide in half. Roll each half into a rectangle 24″ × 3″. Spoon half of fig mixture down center of each rectangle and carefully fold sides over mixture. Pinch edges together in center. Cut into 1½″ long pieces. Place pinched edges down on prepared baking sheets. Leave about 1½″ between pieces.
Bake one sheet at a time for 10 minutes or until very lightly browned. Remove from oven. Place on wire rack and allow to cool completely.
Figgy Trivia
Figs are fat-free, low in sodium, and, like other plant foods, cholesterol free. They provide more dietary fiber per serving than any other common dried or fresh fruit. Figs have the highest overall mineral content of all common fruits. A small ¼ cup serving of figs contains 53 mg of calcium and is sweet enough to satisfy your sweet tooth.
Yields 32 bars
Calories: 93.64
Fat: 3.22 grams
Saturated Fat: 0.53 grams
Carbohydrates: 17.14 grams
Calcium: 21.73 mg
Lactose: 0.0 grams
Nonstick cooking spray
10 ounces dried figs without stems
¾ cup raisins
1½ cups plus 3 tablespoons water
⅓ cup granulated sugar
¼ teaspoon ground cardamom
1¼ cups whole grain pastry flour
1 cup oat bran
¼ cup brown sugar
¼ teaspoon salt
8 tablespoons cold margarine
Orange Biscotti
Biscotti is for dunking! Brew your favorite cup of joe or tea and dunk away without worrying about lactose creeping in!
Preheat oven to 350°F. Line a baking sheet with parchment paper.
Combine walnuts and 2 tablespoons of sugar in food processor. Pulse until walnuts are coarsely ground but not paste. Place in a large bowl. Stir in flour, cornmeal, baking powder, and salt.
Place margarine and remaining 6 tablespoons of sugar in a large bowl. Beat with an electric mixer on medium speed until light and fluffy. Beat in eggs, orange peel, and orange extract. Beat in flour mixture gradually until smooth and thick. Cover. Refrigerate about 60 minutes, making sure dough is firm.
Divide dough in half. Form each half into a 12″ log. Place logs 5″ apart on the baking sheet. Slightly flatten each log to ½″ thick. Bake 25 to 30 minutes or until tops are firm to the touch.
Remove from oven. Let cool on wire rack for 3 minutes. Using a serrated knife, cut each log diagonally into ½″ thick slices. Place slices cut side down on baking sheet. Return to oven and bake 10 to 15 minutes, turning slices halfway through baking. Biscotti will be golden brown. Cool on wire rack until completely cool.
Yields 48 biscotti
Calories: 42.47
Fat: 2.24 grams
Saturated Fat: 0.29 grams
Carbohydrates: 4.88 grams
Calcium: 3.53 mg
Lactose: 0.0 grams
⅔ cup chopped walnuts
8 tablespoons sugar
1¼ cups whole grain pastry flour
¼ cup cornmeal
1 teaspoon baking powder
¼ teaspoon salt
4 tablespoons margarine, at room temperature
2 large eggs
2 teaspoons grated orange peel
½ teaspoon orange extract
Honey-Sesame Snack
This simple and quick snack will warm your tummy. It's a great treat when you have a hankering for something sweet.
Preheat oven to 400°F.
Quarter tortilla into wedges. Place on an ungreased baking sheet.
Bake for 3 minutes. Brush each wedge with honey. Sprinkle with sesame seeds. Bake an additional 2 minutes or until golden brown.
Serves 4
Calories: 50.25
Fat: 1.51 grams
Saturated Fat: 0.31 grams
Carbohydrates: 8.19 grams
Calcium: 15.60 mg
Lactose: 0.0 grams
1 8″ whole wheat flour tortilla
1½ teaspoons honey
1½ teaspoons sesame seeds, toasted
Homemade Pretzels
You can make this whole batch of pretzels for less than what one costs at the mall, plus you can be sure there's no hidden lactose in them.
Preheat oven to 425°F.
Mix together yeast, water, and sugar. Add salt and flour.
Place on a floured board. Knead a few times and pinch off a small lump of dough. Roll into desired shape.
Place on an ungreased cookie sheet and sprinkle with salt. Repeat with remaining dough. Bake 12–15 minutes until golden brown.
Mix It Up!
Don't be afraid to try other flours for pretzels in place of all-purpose unbleached white flour. You might want to combine whole wheat pastry flour with some rye flour for a different-tasting pretzel. Use cracked whole wheat flour for crunch.
Yields 4 pretzels
Calories: 237.97
Fat: 0.68 grams
Saturated Fat: 0.11 grams
Carbohydrates: 49.83 grams
Calcium: 10.35 mg
Lactose: 0.0 grams
½ tablespoon yeast
¾ cup warm water
½ tablespoon sugar
½ teaspoon salt
2 cups flour Coarse salt to taste
Apple Banana Sandwich
You might want to substitute the margarine with your favorite peanut butter and spread a thin layer on one slice of the bread. Peanut butter banana sandwiches aren't new, but add the crunch of an apple with a tad of brown sugar and cinnamon and you almost have dessert!
Lightly toast both slices of bread. Spread margarine on one slice. Cover with apple and banana. Sprinkle with brown sugar and cinnamon.
Place in toaster oven. Broil for one minute. Bread should be fairly soft. Remove from toaster oven. Cover with the other piece of toast and slice diagonally
.
Serves 1
Calories: 284.07
Fat: 10.09 grams
Saturated Fat: 1.78 grams
Carbohydrates: 46.69 grams
Calcium: 53.44 mg
Lactose: 0.0 grams
2 slices whole wheat bread
2 teaspoons margarine
1 apple, peeled, cored, and thinly sliced
½ banana, sliced
1 teaspoon brown sugar Pinch of ground cinnamon
Frozen Applesauce Fruit Cups
If you have old-fashioned sundae glasses, use them for this great fruit snack. Serving this in a clear crystal glass or bowl makes it very pretty. You can also freeze it in small paper cups or plastic bowls if you want to pack it in your lunch.
Combine all ingredients in a medium bowl. Spoon fruit mixture into old-fashioned sundae glasses.
Cover with plastic wrap and freeze until firm.
The Everything Lactose Free Cookbook Page 7
