Before you reach for the powdered donuts, registered dietitian Liz Weiss will show you how to give your on-the-go breakfast a healthy and satisfying makeover.
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You know who you are. You’re too busy and you skip breakfast. And by 10:00 a.m. you’re just starving and then you eat donuts or those big mega muffins. It’s not exactly the best way to get your day going. Hi, I’m Liz Weiss, and today we’re going to make our recipe for Grab and Go Breakfast Bars. Let’s go ahead and get started. We will begin with a cup of oatmeal, and you can use old-fashioned or quick cooking oats. It doesn’t matter, either way, and we’re going to add this to a food processor. To that, we have a shredded wheat cereal. So these are great high-fiber cereals that are going to help to fill you up and keep you satisfied as the day gets going. Alright, now walnuts are pretty unique and that they contain heart healthy omega three fats. We all need to be getting more of those. We’ve got a cup of walnuts. And dried fruit, again, a lot of people just don’t eat enough fruit in their day, so we’re going to have dried fruits. We’ve got apricots and cranberries and dried plums, also known as prunes. But add any kind of fruit that you like. Maybe raisins or dried cherries, it’s a personal preference. And finally, a little bit of cinnamon and salt. So once everything’s in the food processor, you’re going to pulse it several times, and you want the consistency to be similar to, say a small pea or a lentil. So you want that fruit nice and small and if you have little kids at home, just give it a few extra pulses, because kids like things real tiny. So we need some liquid ingredients to hold these bars together. I’ve got a third cup honey and to that I’ll add two large eggs, some good protein, because you want protein in the morning, that’s going to hold you over. A little bit of vanilla extract, and we just simply whisk that together. Alright, we’re getting there. Liquid ingredients, we’re going to add it to our mixture of nuts, cereal and dried fruit. Oh, before I forget, mini chocolate chips. This is my little secret ingredient. I love chocolate and I want to have chocolate in every bite, so I use the mini chips. We’ve got those and we’re going to add our liquid ingredients and we’ll just stir it all up. So, finally we have an eight by eight inch baking dish or pan, and you’ll place the batter right in there and flatten it out with a spatula or the back of a spoon. And into the oven it goes 350 degrees for 18 to 20 minutes, and when those edges start to brown, you know you’re done. Now I don’t want to sound like I’m bragging or anything but I have to tell you. My breakfast bars are so much better than the granola bars that you buy at the store. You know the ones are the store are tend to be, pretty high in sugar but not that high in nutrition. If you’d like a copy of this recipe, visit everwell.com. You can cut them into squares of bars; have them for breakfast or a snack. Freeze whatever is left over in plastic zip top bags. For Meal Makeovers, I’m Liz Weiss.