Jenn's All Time Favorite Trail Mix

This is one of my favorite things to control the afternoon munchies.  It has protein, carbs, a bit of fruit AND just enough chocolate to satisfy the cravings!

Ingredients

1 cup mini m&m's
1 box Honey Bunches of Oats JUST BUNCHES cereal
3 c dry roasted almonds (no or little salt added)
2 c sunflower seed kernels (no or little salt added)
2 c craisins (whichever flavor you like best)

Directions

Combine in a LARGE airtight container. I place a 1/4 c measuring cup in the container and leave it in there so I can control my portion size. If you want to add more dried fruit, go for it - just know that the nutritional information will be slightly different.

Serving Size: Makes approx 45 1/4 c servings (one handful)

         Amount Per Serving

·         Calories: 164.0

·         Total Fat: 9.6 g

·         Cholesterol: 0.4 mg

·         Sodium: 17.9 mg

·         Total Carbs: 17.6 g

·         Dietary Fiber: 2.9 g

·         Protein: 4.2 g

Creamy Bean Dip

This is great for cut up fresh veggies or whole grain crackers!

1 can black beans (drained and well rinsed)
4 oz fat free cream cheese (softened)
1 t garlic powder or minced garlic
1/4 c medium salsa
1/2 t salt (if desired)

Blend all ingredients together in a blender until smooth.  Awesome with green pepper slices!
  Makes approx 4 servings
NUTRITIONAL INFORMATION per serving:  Calories - 152  Fat - trace  Cholesterol - 5 mg   Sodium - 200 mg   Protein - 8 g    Carbs - 30 g    Fiber - 8 g 

Sunflower and Flax Seed Bread

I was terrified to try this.  I had barely started making regular white bread and was so worried it wouldn't turn out.  And I was very worried my family would hate it.  But I worried for nothing!  It was super easy, ultra yummy and GREAT! 

1 1/3 c very warm water
3 T honey
1 t active dry yeast

Mix together in a small bowl to activate the yeast.

In your kitchen aid or bosch type mixer*, combine the following:
1 1/2 c white flour
1 1/3 c whole wheat flour
1/2 c ground flax seed meal (I found this in the health food area of Smiths and Walmart)
1 t salt

When yeast is all bubbly, slowly pour into dry ingredient mixture.  Then pour in 2 T olive oil.  Mix well with kneading hook for 7 minutes.  Stir in 1/2 c raw sunflower seeds.

Pour onto floured counter and knead for one minute.  Shape into a loaf and place in a sprayed loaf pan.  Let rise until double.  Bake at 350 for 40 minutes.  I sprayed it lightly with cooking spray as soon as it came out of the oven to keep the crust soft. Makes one loaf.  If you thinly slice it, it should make 15 slices.

*If you don't have a bosch or kitchenaid mixer, you will need to knead the dough by hand for about 10 minutes. Mix in as much flour as you can to the liquid ingredients with a hand mixer then knead the rest in my hand.

NUTRITIONAL INFORMATION per slice: Calories - 168    Fat - 6 grams    Cholesterol - 0         Sodium - 170 mg   Carbs - 23 g   Fiber 3.5 g

Curry Butternut Squash Soup

This is a very tasty soup and it is super healthy and FILLING!  Perfect for cold weather!

In a soup pot, saute 1 medium onion, chopped and 2 cups chopped celery in 1 T olive oil

Then stir in 1 c chopped carrots
2 T minced garlic
8 cups of cooked butternut squash*
3 cups reduced sodium chicken broth
3 cups water
1/2 to 1 teaspoon curry powder (depending on your taste)

Cook together until vegetables are tender.  Spoon by batches into a blender and puree 3/4 of the soup.  Return all to pan and warm through.  Add black pepper to taste and stir in 1 c FAT FREE half and half.
Heat until warmed through. Makes 8  1 1/2 c servings

I like to eat this sprinkled with a handful of fat free croutons on the top.  Adds some crunch without adding a lot of calories or carbs.

*You can buy bags of small butternut squash cubes in the produce department of most bigger grocery stores.  Or buy three decent size squash.  Cut in half and scrape out the seeds.  Microwave skin side down, covered with plastic wrap for about 5 - 7 minutes per squash half.  Or bake at 400 for 20 minutes, covered with foil.

NUTRITIONAL INFO per serving - 120 calories, 30 g carbs, 8 g fiber, 350 mg sodium