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Saturday, February 23, 2013

Gluten Free Cranberry granola bars

Here is a recipe I came up with recently. It was my first time cooking with spelt berries. I loved the nutty flavor. I looked at granola bar recipes but couldn't find anything that had exactly what I had in my cabinet. So necessity being the mother of all inventions, I made this. My husband loved it and offered to be the guinea pig for whatever other foods I came up with. Gotta love those husbands! The recipe can also be found here The nutritional values are at the bottom so you can see exactly what you are eating.
Cranberry Granola Bars
Cranberry Granola Bars

Cranberry Granola bars

Minutes to Prepare: 10
Minutes to Cook: 30
Number of Servings: 12


  • Pumpkin, canned, without salt, 1 cup
    Oatmeal (plain), 1 cup dry
    Spelt, Grain, 1 cup,
    Cranberry Sauce, canned, .5 cup
    Peanut Butter, smooth style, .5 cup
    Brown Sugar, .5 cup, packed
    Salt 1/4 tsp
I used extra spelt I had soaked for a soup so it was quick.


Soak the spelt for an hour. Then put through a food processoruntil density you want.
Mix all the ingredients together and pour into a 14 x 11 dish that has been lightly oiled with vegetable oil.

Bake for 30 minutes in 350* oven. Cool then cut into bars.

Serving Size: 12 2 inch pieces
Nutrition Facts
  Servings Per Recipe: 12
  Serving Size: 1 serving
Amount Per Serving
  Total Fat6.5 g
     Saturated Fat1.3 g
     Polyunsaturated Fat1.7 g
     Monounsaturated Fat2.9 g
  Cholesterol0.0 mg
  Sodium110.9 mg
  Potassium154.7 mg
  Total Carbohydrate30.5 g
     Dietary Fiber2.7 g
     Sugars18.1 g
  Protein4.6 g
  Vitamin A66.2 %
  Vitamin B-120.0 %
  Vitamin B-63.2 %
  Vitamin C1.9 %
  Vitamin D0.0 %
  Vitamin E6.7 %
  Calcium2.0 %
  Copper3.3 %
  Folate2.7 %
  Iron5.6 %
  Magnesium6.4 %
  Manganese6.1 %
  Niacin7.9 %
  Pantothenic Acid    1.8 %
  Phosphorus    5.3 %
  Riboflavin1.9 %

Monday, February 18, 2013

Apple Crate Natural Market

I finally made it to the Apple Crate Market  in Fayetteville. I had searched for a variety of gluten free items online but wanted to see if I could find them locally. You know, see and look at items. There are no whole food stores or food co-ops within an hour of me. So I checked this place out.

If you live around here, you have to go. At first I wasn't sure about it since the front of the store has a lot of supplements and I wanted things to cook with. However, the back half or more of the store is heaven! I found everything I was looking for and more. I knew about how much the price of them was online from research and was pleasantly surprised to see comparable prices. As a matter of fact, several of the items were less!

I got agave syrup there even though Walmart carries it. It was priced about the same and I really like supporting smaller businesses, don't you? I have tried out several of the grains I got there this week and will be posting some of my own recipes from experimenting with the grains soon.

The only indulgence we got was the maple butter.  Seriously!  We have found our new weakness.  Put a little of that on a piece of toast and you don't want anything else to mess with the flavor. My husband said "I am buying a case of that next month!" Which brings me to another thing I liked about this place. The ladies told me that I could place case orders with them. Speaking of the ladies who were there, they were very helpful but not breathing down your neck kind. You know what I mean? You want to be helped but still be able to browse. Having worked in retail for years I know it is a fine line but you will make more sales that way because people will see more they can't live without (like maple butter!) Or even nerve medicine for dogs. 
If you don't have an Apple Crate Natural Market, where do you find the hard to get items for gluten free cooking?

Monday, February 11, 2013

I got a book on my Kindle Fire this week that I love. Delicious Desserts: Sinful Low-Cal Favorites has recipes I will use. I am known for my desserts. Family will come in and ask what dessert I have made. Since I have changed my eating habits that has gone away. I have only made 2 chocolate recipes and you have seen both here. 
Quick Berry Cream Cheese Tart
The Chess pie was off the charts sugar and cholesterol wise. The chocolate cake met the requirements but I needed more. Most recipes I find online don't tell me the nutritional values. She does! I needed a lower sugar cheese cake recipe. So I tried the Quick Berry Cream Cheese Tart. I made 2 changes. I used rice flour and ground oatmeal for the ginger snaps. I was making this for someone who has celiac disease. She likes strawberries so I used strawberry jelly I had made last year for the berries. Th tart was a little thin and the crust was chewier than I would like. However, they said it was a fabulous cream cheese granola bar and she could eat it!
Plain Cream Cheese Tart
Plain Cream Cheese Tart

I ended up making the recipe again without any berries. My husband loved this. But he likes his cheese cake plain. I think the best thing about this recipe besides the low calories is how quick and easy it is to make. You go from beginning to eating in 30 minutes!

Strawberry Crumb Cake
I made the Strawberry Crumb Cake just like the recipe said. This was for the two of us and we have no food allergies. Oh, I did make one change! I used my homemade grape jelly that I made from my own grapes I picked from my small grape arbor. SO good and I know exactly what it has in it. My son was upset with me because there wasn't enough. He said I had ruined him eating store bought coffee cake now. So I promised to make more. He said the crumb topping was the best he has had. He would also eat it without the filling which would cut down on calories and sugar.

Like I said, I recommend this book because of the delicious recipes and the fact that it has the nutritional values already calculated. I plan on making more of her desserts in the next few weeks.

I almost forgot. For those of you who don't have a Kindle you can still use the book. Amazon offers several free kindle reading apps so the book can be used on just about anything.
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Monday, February 4, 2013

Gluten free Mango BBQ Beans

I found this recipe for Mango BBQ beans at What Would Cathy Eat. First let me tell you, I did modify it some. Cathy uses more spices than my family will eat. I would definitely recommend making it as she has. The changes I made to the dish were in the spices. I followed it exactly down through the bean liquid. At that point I just used 1 teaspoon of ground cayenne pepper. Only later did I realize that I had forgotten to add salt or pepper. But it didn't need it! It was perfect for our simple palates. I partnered it with a baked potato and broiled Kale. This dish will be added to my menu planning.

Gluten free

I chose this recipe because my sons girlfriend has Celiac's disease and I am trying to cook gluten free recipes at least 3 times a week. I noticed that gluten free is also low in cholesterol so everyone benefits. She liked the dish and was glad it was mad with pinto beans. Apparently kidney beans aggravates hr stomach. I don't know if that is normal for Celiac's or not. However, it isn't a problem since we use dried pinto beans anyway.

Nutritional Value
The nutritional value of the Mango BBQ Beans based on the way I fixed it is at the bottom of the post. I can't imagine there would be much difference if you made the dish her way. I notice she used agave nectar which I didn't. It is sweet enough for us without it.

Don't forget to email this post to people if you like it!

Nutrition Facts   6 Servings   Amount Per Serving
  Calories 123.5  Total Fat 2.7 g     Saturated Fat 0.4 g     Polyunsaturated Fat 0.4 g     Monounsaturated Fat 1.8 g  Cholesterol 0.0 mg  Sodium 317.5 mg  Potassium 434.1 mg  Total Carbohydrate 21.8 g     Dietary Fiber 5.4 g     Sugars 5.9 g  Protein 4.7 g  Vitamin A 9.6 %  Vitamin B-120.0 %  Vitamin B-610.3 %  Vitamin C 23.2 %  Vitamin D 0.0 %  Vitamin E 6.0 %  Calcium 3.8 %  Copper 10.5 %  Folate 21.6 %  Iron 9.4 %  Magnesium 9.0 %  Manganese 18.2 %  Niacin 4.0 %  Pantothenic Acid    3.3 %  Phosphorus    9.5 %  Riboflavin 5.4 %  Selenium 5.4 %  Thiamin 8.1 %  Zinc 4.2 %