Brown-Bag Lunches & Snacks
LOW-SUGAR RECIPES^45
- Place cashew butter, brown rice
syrup, and oil in a microwave-safe bowl.
Microwave at high until warm, about 30
seconds; whisk until smooth. Whisk in
vanilla, salt, and egg white. - Add cashews and apricots to oats.
Pour cashew butter mixture over oat
mixture; stir until well combined. Using a
spatula, press mixture very firmly into
prepared pan. - Bake at 350°F until lightly browned,
20 to 22 minutes. Cool in pan on a wire
rack 15 minutes. Remove from pan using
parchment paper. Cool completely on
rack. Cut into 12 (4- x 1^1 ⁄ 3 -inch) bars.
SERVES 12 (serving size: 1 bar); CALORIES 181;
FAT 9g (sat 3g, unsat 6g); PROTEIN 4g; CARB
22g; FIBER 2g; SUGARS 9g (added sugars 6g);
SODIUM 122mg; CALC 2% DV; POTASSIUM
4% DV
- Almond-Cherry Bars
Photo p. 43
HANDS-ON 1 5 M I N.
TOTAL 1 HR. 40 MIN.
Making snack bars at home doesn’t
have to be complicated. These take
just 15 minutes to make and use
wholesome ingredients such as oats,
almond butter, and maple syrup for
a sweet-but-healthy treat.
2 cups old-fashioned oats
(^1) ⁄ 3 cup almond butter
(^1) ⁄ 4 cup pure maple syrup
11 ⁄ 2 Tbsp. coconut oil
1 tsp. vanilla extract
(^1) ⁄ 2 tsp. kosher salt
1 large egg white
(^1) ⁄ 2 cup coarsely chopped unsalted
roasted almonds
(^1) ⁄ 3 cup chopped unsweetened dried
cherries
- Preheat oven to 350°F. Line an
8-inch square metal baking pan with
parchment paper; let excess hang
over the edge. - Spread oats onto a baking sheet.
Bake at 350°F until toasted, about 12
minutes. Place in a medium bowl; cool. - Place almond butter, maple syrup,
and oil in a microwave-safe bowl.
Microwave at high until warm, about 30
seconds; whisk until smooth. Whisk in
vanilla, salt, and egg white. - Add almonds and cherries to oats.
Pour almond butter mixture over oat
mixture; stir until well combined. Using a
spatula, press mixture very firmly into
prepared pan. - Bake at 350°F until lightly browned,
20 to 22 minutes. Cool in pan on a wire
rack 15 minutes. Remove from pan using
parchment paper. Cool completely on
rack. Cut into 12 (4- x 1^1 ⁄ 3 -inch) bars.
SERVES 12 (serving size: 1 bar); CALORIES 173;
FAT 10g (sat 2g, unsat 7g); PROTEIN 5g;
CARB 18g; FIBER 3g; SUGARS 7g (added sugars
4g); SODIUM 103mg; CALC 5% DV; POTASSIUM
3% DV
Syrup Savvy
Pure maple syrup is made
by concentrating the sap of
sugar maple trees through
a process of heating
and evaporation. While
it is a form of sugar, pure
maple syrup does contain
valuable nutrients such
as calcium, potassium,
magnesium, zinc, iron, and
B vitamins. When buying
maple syrup, read labels
carefully to make sure you
are buying pure maple
syrup and not maple-
flavored syrup.
Although the
values are similar,
almond butter
has slightly more
vitamins, minerals,
and fiber than
peanut butter.