Recipe Time!
I was going to post my fave breakfast cereal recipe today, but Sara asked for the Brazil Nut Bars, so I'll throw that in, too. Both are FABULOUS.
Amaranth is this amazing grain this is one of nature's perfect foods in that it contains carbs, protein, and fat. You could eat nothing else and survive. It also has calcium B vitamins, and fiber.
It's very tiny, almost the size of the head of pin, and looks like quinoa (if you know what quinoa looks like). It has a kind of nutty flavor. When cooked, it makes kind of an interesting smooth paste-like texture that's thick like grits but still has the separate grains that you can feel in your mouth. It's also inexpensive! I buy mine in the bulk bin at Wild Oats, and I think my hot breakfast cereal winds up using about 25 cents per serving of the grain.
I find this stuff addictive, especially when topped with agave nectar. I have caught myself licking the bowl to get the last smidgen. It makes me happy when I remember I have this already made in the fridge for breakfast!
APPLE WALNUT AMARANTH
1 cup amaranth
3 cups plain soy milk
1/4 teaspoon cinnamon
1 large apple, skin on, cored and diced
1/2 cup chopped walnuts
honey or agave nectar to taste
Place the amaranth, soy milk, cinnamon, and apple in a medium saucepan. Bring to a boil, stiring frequently. Cover pan and reduce heat to low. Simmer for 25 minutes until amaranth is soft. Stir to check as amaranth has a tendency to settle. Top with chopped walnuts and sweetener to taste.
The recipe says that this makes four servings, but for me it's usually five. A little of this dense cereal goes a long way. Also, I sometimes don't feel hungry for my mid-morning snack when I eat this for breakfast.
Calories: 380, Carbs 48, fiber 10, protein 16, fat 15 (all plant-based so it's good for you), cholesterol 0, calcium 370mg
BRAZIL NUT BARS
Grapeseed or walnut oil
1 1/2 cups whole Brazil nuts
1/2 cup hulled raw pumpkin seeds
1/2 cup slized almonds
1/2 cup hulled raw sunflower seeds
1/2 cup ground flaxseeds
1/2 cup organic dried cranberries
1 teaspoon ground cinammon
1 1/2 cup sprouted grain cereal (Ezekiel)
3/4 cup honey
1 cup natural cashew butter
In a food processor, pulse the Brazil nuts until they are ground into a fine powder and transfer to a large bowl. Add all the nuts, seeds, and fruit to the bowl along with the cinnamon and toss together. In a saucepan, heat the honey and the cashew butter on medium high until very hot and bubbling, about 3 minutes. pour over the mixture in the bowl and mix will with a wooden spoon. Immediately press the mixture into a 9 x 13 baking dish that has been coated lightly with the grapeseed or walnut oil. Press the mixture down firmly with your hands. Let the mixture cool in the fridge, then cut into 16 piece. Wrap each bar in wax paper and store in the fridge. Store excess in the freezer.
These bars are delicious! I used half cashew butter and half natural peanut butter and agave nectar instead of honey. My bars were a little too crumbly however, which I blame on the viscosity of the agave nectar. As we all know, nuts are good for us, but pack a punch in the calorie and fat department, so beware of overindulgence! They make a great breakfast on the go with a piece of fruit.
Calories 377, carbs 30, fiber 5, protein 10, fat 27, cholesterol 0, sodium 25, calcium 170mg