I have made granola for many years and have found this recipe to be an especially good one, because it isn’t quite so dense with calories. Its’ secret is the addition of puffed grains, such as puffed brown rice and whole-grain flakes such as amaranth flakes. Those ingredients can be found in the health food sections of large grocery stores, or stores such as Whole Foods.

Thank you to Rebecca Armstrong Bennion for generously sharing her recipe for her delicious granola!

• 8 cups rolled oats
• ½ cup raw sunflower seeds
• 3/4 cup chopped or slivered almonds
• 3/4 cup chopped pecans
• 3/4 cups brown sugar 
• 3 tablespoons water
• ½ cup canola oil
• 1 tablespoon vanilla
• 1 teaspoon almond flavoring

Preheat the oven to 250 degrees. Combine the oats, sunflower seeds and nuts in a large bowl (approx. 3 qt. size) and set aside.

In a small saucepan, combine the brown sugar and water and bring to a boil. Boil for one minute and remove from heat. Add the canola oil and the flavorings to the brown sugar mixture. Pour sugar-oil mixture over the oat mix and carefully stir together. Transfer the granola mixture onto two large baking sheets or shallow pans.

Bake at 250˚ for 1 1/2 hours, stirring occasionally.

• 4 cups amaranth flakes or other unsweetened cereal flakes
• 4 cups puffed brown rice other unsweetened puffed grains
• 2 c. unsweetened, flaked coconut
• ½ cup honey

Just before the granola mixture is done, combine the flakes and puffed grains of your choice with the coconut in a large bowl. Heat the honey until very hot in the microwave or in a pan on the stove. Carefully pour hot honey over grain/flake mixture, distributing evenly and carefully mix with a rubber spatula.

When the granola mixture is done, combine it with the flake mixture and continue to bake it in the shallow pans for about 30-40 minutes  stirring occasionally. When the granola is golden brown and crisp, it is done.

Serve with milk or yogurt and some summer-fresh berries!

By Beth Runkle

It is close approaching … summertime!  Are you ready for the family gatherings, outdoor parties or just a light entree after a long ride on the bike? Have you ever been asked by the hostess to “bring a salad”  and you weren’t sure what to bring? As Natalie Knowlton and her mother Ruth would say, “The debate would start:  potato salad, green salad, pasta salad, chicken salad, or fruit salad??”

The two of them put their heads together to come up with a way to combine all these salads together to get all the benefits with none of the cons. Baby spinach was their favorite green, but they added Romaine for variety. With this decided the base was complete and they started adding. Natalie notes, “Potatoes didn’t really work, but you still get your carbohydrates from the pasta and the rest of the Food Guide Pyramid fits right in.”

Natalie goes on to say, “Anyone can invent a salad recipe” but after all, she is the Family and Consumer Science Teacher at Treasure Mountain International School (Park City School District.)  Natalie notes, “One of the best places to start if you are new to abandoning the recipe book and getting creative, is with the salad.”

Here are some of Natalie & Ruth’s tips to being creative with your salads:

• Include a variety of flavors & textures: pair sweet & juicy mandarin oranges with salty crunchy walnuts or strong Swiss cheese with mellow mushrooms.
• Don’t be afraid to add corn, black beans, couscous, apples (or anything from the fridge that needs to be eaten)
• Experiment with different lettuces
• Most important: go easy on the dressing!  Ideally, dressing should enhance the flavor, not cover up the lack thereof.

Here’s the delicious salad recipe by Natalie K. Knowlton & Ruth N. Knowlton

Spinach, Chicken & Fruit Salad

Salad Ingredients:

• ½ pkg fresh baby spinach (approx. 4 cups)
• 1 head romaine lettuce
• 2-3 cups bow-tie pasta, cooked and chilled
• 2 pears, cored and sliced
• 2 cups strawberries, washed and quartered
• 2 chicken breasts, grilled and cut in bite size pieces
• ½ cup slivered almonds
• ¾ cup Parmesan cheese

Dressing:

• ¼ cup sugar
• ¼ teaspoon salt
• 1/8 of a red onion, minced
• 1/3 cup canola oil
• 3 tablespoons red wine vinegar

Directions:

Wash and dry spinach and lettuce. Combine spinach, lettuce, pasta, fruit, and chicken. Toss gently. Combine all dressing ingredients and wisk. Drizzle dressing over salad and toss gently.

Sprinkle salad with cheese and almonds. Toss gently one more time. Serve immediately.

Note: Try other fruits such as mango, mandarin oranges, peaches, grapes, pineapple, Craisins, etc.

A healthy breakfast before your long ride can give you the energy needed for the day. The alternative is low blood sugar levels and the possibility of feeling lightheaded. If you are heading out on your ride soon after breakfast, you want something that will not upset your stomach and will give you a good nutritional start on the day.

For a long day in the bike saddle, you will still want to pack some food to keep you going all day such as sandwiches, easy-to-eat fruit and energy bars or drinks. After your workout, you’ll want to eat right to help your muscles recover and replace their glycogen stores. You’ll want something with both protein and carbohydrates within 2 hours after your workout to help your body recover.

Pre-Ride Smoothie

This healthy smoothie is easy to make in the morning and it is easily digestible so I can eat it within 30 minutes of leaving for my ride!

• 1 cup fat-free milk (or soy milk)
• 1 small banana
• ½ cup frozen berries,
• 2 teaspoons greens supplement*
• 2 teaspoons ground flax seeds
• Sweetener to taste (honey, sugar or Splenda)

Blend until smooth and creamy and then serve. Makes 1 serving.

Calories (not including sweetener): 270 calories, 11 g. protein, plus lots of vitamins including antioxidants. 

*A greens supplement is a good idea if you aren’t one of those who eats enough vegetables—just put a little in your smoothie! (If you don’t have any on hand, consider it optional, but you may want to get some in the near future.) Many types and brands are available at stores like Trader Joe’s, Whole Foods and health food sections of large grocery stores. 

Long Ride Recovery Smoothie

This smoothie is filled with protein, heart-healthy fats, and some iron to help your muscles recover after a hard-workout. This was my main recovery drink when I trained for my Half-Iron triathlon—and I didn’t have the usual muscle soreness.

• 1 small banana
• 1 tbsp natural peanut butter or almond butter
• 2 tbsp unsweetened cocoa
• ¾ cup fat-free milk (or soy milk)
• ½ cup ice
• 1 tbsp flaxseed, ground
• 1 tbsp wheat germ, ground
• Sweetener to taste (honey, sugar or Splenda)

Blend until smooth and creamy and then serve. Makes 1 serving.

Calories (determined w/ Splenda): 350 calories, 16 g. protein, 9 g. fiber, 40 g. carbs

This is a perfect healthy brunch or breakfast treat for springtime! It has been our family’s traditional first-day-of-spring breakfast treat. With oats, berries  and yogurt, it is a great start to your day!

• 1 cup rolled oats
• 1/3 cup whole wheat flour
• 2/3 cup unbleached flour
• 2 tablespoons sugar
• 1 tablespoons baking powder
• 1 teaspoon grated lemon peel (opt.)
• ½ tsp. baking soda
• ¼ c. butter
• 2/3 cup buttermilk or plain low-fat yogurt
• Vanilla yogurt –at least a cup
• 2 cups berries, thawed frozen or fresh
• 2 tablespoons sugar (for sweetening berries, as needed)

Preheat oven to 400˚ F. Lightly spray cookie sheet with no stick cooking spray or oil lightly. Combine oats, flour, 2 tablespoons sugar, and baking soda; mix well. Cut in butter until crumbly. Add buttermilk; mix until moistened. Knead on floured surface 10 times.

Make Shortcakes by dividing dough into 8 equal portions and form into balls  and then  flatten the balls into circles that are at least 1/2-inch thick. Bake 13-15 minutes or until golden brown. Sweeten berries, (if desired) with remaining 2 tablespoons sugar. Split shortcakes with a serrated knife while still warm, put a dollop of vanilla yogurt and a large spoonful of berries over bottom half and place shortcake top over all and serve.

Serves 8. (Calorie count: about 220 calories, which varies with the amount of yogurt & berries you put on.)

Late Summer variation: serve with peaches and/or blackberries. Instead of shortcakes, dough can be formed into a large 8-inch-circle to bake (about 15-20 minutes) and then cut into 8 scone-style wedges while warm.

Love chocolate? These brownie-like bars have protein, nutrition and a great chocolate-y taste! They are perfect to pack for your next adventure.

Chocolate Energy Bars

• 6 oz. semi-sweet chocolate chips or dark chocolate
• 3 tablespoons butter
• ½ cup rolled oats
• ½ cup dry non-fat milk
• ¼ cup ground flax
• ¼ cup toasted wheat germ
• ¼ cup soy flour
• ½ teaspoon baking powder
• 1 cup chopped walnuts
• ½ cup Egg beaters or egg whites (4)
• ½ cup brown sugar, packed
• 1 teaspoon vanilla
• 1/3 cup chopped dried cherries (add more if you love them)

Preheat the oven to 350 degrees. Melt the chocolate chips and butter together in a microwavable dish, in a microwave oven. It may take 45 seconds or more. Blend well and set aside. Combine dry ingredients together in a medium-sized bowl: oats through walnuts and mix well. In a large bowl, lightly beat the egg whites and add the sugar and vanilla and beat. Stir in the flour mixture and chocolate mixture and fold in the chopped dried cherries. Pour chocolate mixture into an 8 x 8-inch pan that has been lightly sprayed with baking spray. Bake at 350 degrees for about 30 minutes. Cool completely before cutting. This recipe makes an even dozen. (They can be deliciously fudgy, but you may wish to cut them and chill in the refrigerator to make a little more neat & pack-able.)

After a brisk, cold weather ride or run, I come in from the cold, steaming from the exertion. Although I felt warm enough while moving outside, I quickly cool down and want a little something to warm me up before showering. Sometimes I have a mug of herbal tea and yet, what really seems to hit the spot is a frothy cup of cocoa.

I knew that the milk was good for me, but I was delighted to hear about the research of Dr. Chang Y. Lee at Cornell University. His studies showed that cocoa had twice as many flavonoids (flavonoids are powerful antioxidants) as red wine, and three to nine times as much as green tea! Flavonoids have been shown in various studies to lower blood pressure and prevent heart attacks and strokes. Another study was good for the mice—it increased their life span by 31 percent.

So, enjoy a nice steaming mug of hot cocoa after your next winter work-out. It’s good for you! This recipe is adapted from Hershey’s Classic Hot Cocoa recipe which has been around about 80 years.

Hot Cocoa Recipe

Hot Cocoa for One:

• 1 tablespoon cocoa (unsweetened)
• 1 tablespoon very hot tap water
• 2 tablespoons sugar
• 1 cup of milk
• ¼ teaspoon of vanilla extract

This is easily made in your microwave. Mix the cocoa, sugar and hot water together with a small whisk in a microwavable mug—or even a Pyrex measuring cup. Whisk in the milk and mix thoroughly. Heat the cocoa in the microwave for up to two minutes, stopping and stirring every 30 seconds. Do not let boil. Whisk in the vanilla, pour into a mug and serve.

Of course this can be made on the stovetop, or if you have one, in a Bialetti Hot Chocolate maker. Soy milk can be substituted for the milk, and you can substitute Splenda for the sugar or even use 1 tablespoon of honey instead of sugar.

Approximate Calorie Count: If made with 1% Milk & sugar–200 calories; if made with 1% Milk & honey–170 calories; if made with 1% Milk & Splenda–120 calories.

*Yes, there is a difference between “hot cocoa” and “hot chocolate.” Hot chocolate is a more decadent treat, made from melted chocolate instead of cocoa and perfect for dessert!

These cookies are especially delicious–I promise!

White Chocolate, Cranberry, and Macadamia Nut Cookies

• 3 cups all purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup (2 sticks) butter, room temperature
• 1 cup (packed) golden brown sugar
• ½ cup sugar
• 2 large eggs
• 1 tablespoon vanilla extract
• 1 1/2 cups dried cranberries (about 6 ounces)
• 1 1/2 cups white chocolate chips (about 8 1/2 ounces)
• 1 cup coarsely chopped macadamia nuts (about 4 1/2 ounces)

Preheat oven to 350°F. Line 2 large rimmed baking sheets with parchment paper. In a medium bowl mix together the flour, soda and salt and set aside. Using electric mixer, beat butter in large bowl until fluffy. Add both sugars and beat until blended. Beat in eggs, 1 at a time, then vanilla. Add dry ingredients and beat just until blended. Using spatula, stir in cranberries, white chocolate chips, and nuts.

Using a small ice cream scoop or a tablespoon drop circular mounds of cookie dough onto a cookie sheet and lightly press down (mine tended to be about 1½ tablespoons.) Bake cookies until just golden, about 15 minutes or a little more. These can be made ahead and frozen for a couple weeks. Best eaten within a couple days– store airtight at room temperature.

Chciken Noodle Soup helps keep the cold at bay!

When our family is fighting off colds, we make this soup—it helps those who have colds feel better—and I’m not saying this is a cure for the common cold—but somehow, the remainder of the family stays healthy. The chicken soup remedy is a common one, but we add garlic, which also has cold-fighting properties, and chili, which definitely clears out the sinuses.

Garlic Chicken- Noodle Soup

2 quarts of Chicken Stock (see below) or chicken broth

1½ cups diced carrots

1 cup diced celery

2 cloves garlic, minced (or more if desired)

2½ cups wide egg noodles

2 cups shredded (leftover) cooked chicken

Soy sauce to taste

Sliced green onions (opt.)

1-2 teaspoons Chili-Garlic Sauce (or to taste, spiciness varies by brand)

Bring the chicken stock to a steady simmer in a large soup pot. Add the diced carrots, celery and garlic and simmer for 10-15 minutes. Add the noodles and chicken and cook until noodles are almost tender. (Times vary by brand—one package cooks in 7 minutes, but the type I like takes over 20 minutes—in that case add it earlier so the vegetables aren’t overcooked.) Before serving, add a little soy sauce to taste and stir in some chili-garlic sauce. Sprinkle with chopped green onions if desired. Place a container of chili-garlic sauce on the table so diners may add more according to their taste. Soup should be pleasantly spicy.

Chicken Stock with Garlic

I usually make some chicken stock with the carcass left from a roasted chicken. I try to remove all the good meat that I can from the bones and put the meat into a container to refrigerate. Place the chicken carcass into a pot with a sliced onion, 3-4 whole garlic cloves, 6 peppercorns, one large carrot, peeled and cut into two-inch chunks, 2 teaspoons salt and a bay leaf. I add cold water to barely cover (about 2 quarts) and bring it to a slow simmer and cook over very low heat over night. (Use a simmer plate if your stove won’t keep it at a low simmer and there is risk of it boiling dry—or merely cook during the day and keep your eye on it.)

Salmon makes a great high protein meal for your family. It is high in Omega-3 fatty acids, polyunsaturated fast that are essential for life. Omega 3’s are helpful in preventing heart disease, promoting healthy skin and joints and are essential to proper neurological development in unborn babies and young children.

Salmon Cake Recipe

We often realize that we need to get more fish in our diets and those of our family. What is one to do if the kids aren’t really very excited about eating fish? You might try this recipe for Salmon Cakes—it is delicious! You can just serve them with a squeeze of lemon juice or try this dill sauce which we first discovered when we lived on Whidbey Island in the San Juan Islands. My son and I have made a few changes to it over the years and it is perfect now. Try it with grilled salmon too!

Salmon Cakes

–A great way to use leftover salmon!

1½ lbs. salmon, cooked, skin and bones removed*

1¼ cups Panko breadcrumbs** or plain, dried breadcrumbs

¼ cup mayonnaise

¼ finely minced onion

1½ tablespoons, finely minced parsley or dill

1½ tablespoons fresh lemon juice

½ teaspoon salt

½ cup flour

2 eggs, lightly beaten

A few tablespoons of vegetable oil

In a medium-sized bowl, mash the salmon well with a fork. Gently mix into the salmon ¼ cup of breadcrumbs, mayonnaise, onion, parsley, lemon juice and salt until it forms a nice cohesive mixture. Take about  about 2 1/2 tablespoons of the salmon mixture and form into little cakes about 2½ inches wide. You should get about 8-10 little cakes. Place on a small cookie sheet lined with wax paper and place in freezer about 25 minutes until the salmon cakes feel firm.

Into three separate shallow dishes, place the flour, the beaten eggs and the cup of breadcrumbs. Take one cake at a time, dredge first in flour, then dip in egg and finally coat with breadcrumbs, pressing to make sure the crumbs adhere well. Lay the little cakes on a clean plate.

Heat a few tablespoons of vegetable oil in a non-stick skillet over medium-high heat. Cook the salmon cakes about 5 minutes on each side or until lightly browned, cooking in batches as needed. Drain the cakes briefly on paper towels before serving. Serve with a squeeze of lemon juice or with sour cream dill sauce.

Lighter Version: Instead of pan-frying, place cakes on a sheet pan that has been sprayed with cooking spray. Bake in a 425 oven for 15-18 minutes, or until nicely browned and lightly crisp.

*Canned salmon would probably be fine for this; just drain well.

**I love the results I get with Panko, a type of Japanese bread crumbs. It can be found in many grocery stores.

Sour Cream Dill Sauce

¾ cup mayonnaise

1/3 cup sour cream (or plain yogurt)

2 tablespoons grated Parmesan cheese

1 tablespoon finely chopped onion

1½ teaspoons lemon or lime juice

1 teaspoon dill weed (fresh is best—and you would use more)

1 teaspoon freshly ground pepper

½ teaspoon Worcestershire sauce

1 garlic clove, crushed.

Combine all ingredients. Chill until served.

“100 calories can power a cyclist for three miles; 100 calories can power a car for 280 feet.”

Pumpkin Energy Bars

Fall has the perfect weather for cycling: temperate weather that is neither too hot, nor too cold. These are the perfect weeks to go out for a long weekend ride on your bicycle. Should you bring along a little food to sustain your energy? A general rule of thumb is that for a ride of at least 2 hours, you’ll need to bring some food: perhaps a banana, PB & J sandwich or an “energy bar” to avoiding “bonking” (i.e. totally running out of energy.) Don’t forget to bring a full water bottle to stay hydrated!

Yes, you can make your own energy bars for your next long ride! Here is one made just for a golden autumn afternoon bicycle ride!

½ cup canned pumpkin

½ cup packed brown sugar

1 tablespoon canola oil

½ teaspoon vanilla extract

1 egg

½ cup flour

¾ teaspoon pumpkin pie spice*

½ teaspoon salt

1 cup rolled oats or quick-cooking oatmeal

¼ cup ground milled flaxseed**

¼ cup chopped nuts

Preheat the oven to 350 degrees. In a medium bowl, beat together pumpkin, sugar, oil, vanilla and egg. Gradually add flour, spice, salt, oatmeal, flaxseed, and nuts and stir until well blended. Spoon into an 8 x 8-inch square pan that has been sprayed with cooking spray. Bake at 350 for 22-25 minutes.

Cool completely on wire rack Cut into bars. If you cut them into 9 bars, each bar will be less than 200 calories and have nearly 4 grams of protein. They keep for several days if well wrapped and actually taste better the next day.

*A substitute for the pumpkin pie spice: ½ teaspoon cinnamon, ¼ teaspoon nutmeg, 1/8 teaspoon ginger.

**If you don’t have ground flax seed you can substitute oatmeal. The protein count won’t be as high.

Homemade Pumpkin Energy Bars