Recipe: Grandma B's Cereal Snacks

Peanut Butter Cereal Snacks (Image Source: Molly Morgan)

This snack mix recipe is a family classic! Our grandma would always make this snack mix for family gatherings, vacations, and the holidays. My aunts and cousins continue to carry on the tradition of making this delicious snack mix for all family gatherings! I hope you enjoy this recipe as much as our family does!

Switching It Up Tips:

• Change up the cereals in the recipe to your preference! For example, traditionally Kellogg’s® Crispix® cereal was used although it has become hard to find at the grocery store, so instead, I have been replacing it with Wheat Chex™.

• Switch up the butter for a plant-based alternative if you wish.

• Mix-up the type of peanut butter you use. For example, this year, I used extra delicious Thai Spice peanut butter from Cheryl’s Nut Butter!

  What I love about Cheryl’s Nut Butters is that they all have minimal ingredients and even the traditional peanut butter is absolutely delicious. Plus Cheryl’s has 30ish varieties of Peanut, Almond, Pistachio, Cashew, and Sunflower Butter - including everything from plain to sweet to savory.

  Click here to shop Cheryl’s Nut Butters and use the code MOLLY10 at checkout for 10% off (which can be combined with every day specials posted on the website).

Disclosure: Samples of Cheryl’s Nut Butters were provided to me!

Grandma B’s Cereal Snacks

Yield: 1 Pan (9” x 13”)

Ingredients:
3 cups mini pretzels (Tip: square or round pretzels work great!)
2 cups Cheerios™
2 cups Rice Chex™
2 cups Wheat Chex™
2 cups Kix®
1 cup dry roasted and salted peanuts
1/2 cup butter or butter substitute
8 oz creamy peanut butter (E.g. Cheryl’s Thai Spice Peanut Nut Butter)
1/2 tablespoon garlic powder
1 tablespoon Worcestershire sauce (or liquid aminos)

Directions:

1. Preheat the oven to 250 degrees Fahrenheit.

2. In a 9” x 13” pan add the pretzels, Cheerios™, Rice Chex™, Wheat Chex™, Kix®, and peanuts. Gently stir to combine.

3. In a medium saucepan combine the butter (or butter substitute), peanut butter, garlic powder, and Worcestershire sauce. Cook the mixture over medium heat, stirring throughout. Continue until the butter is melted and the mixture is creamy and smooth.

4. Pour the peanut butter sauce mixture over the cereal and gently stir to combine.

5. Bake for one hour. Throughout the baking time at about 20-minute intervals, gently stir the mixture to ensure the cereal mixture is evenly coated with the sauce mixture. Remove from the over, cool and store in air-tight containers.

Holiday Recipe Ideas

When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.

Wishing you a wonderful holiday season! - Molly

Caprese Holiday Wreath (Image Source: Molly Morgan)

CAPRESE WREATH SALAD

This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.

Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.

No Bake Reese’s Bites (Image Source: Molly Morgan)

NO BAKE REESE’S BITES

These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.

Snowflake Pull Apart Bread (Image Source: Molly Morgan)

SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.

Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)

GRAPEFRUIT POMEGRANATE MOCKTAILS

Mocktails are a festive drink option for holiday parties!

How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.

Everything Smashed Potatoes

Everything Smashed Potatoes (Photo: Molly Morgan)

EVERYTHING SMASHED POTATOES

Serves 6.

Ingredients:
1.5 pounds baby gold potatoes, whole (about 4 cups)
1 tablespoon butter, melted
2 tablespoons Everything Bagel Seasoning
1/3 cup cheddar cheese, shredded

Click here to add the ingredients to your Instacart!

Directions:

1. Preheat the oven to 425 degrees Fahrenheit. Scrub and clean the potatoes.

2. Bring a pot of water to a boil, then add the potatoes. Boil for 20 to 25 minutes to until the potatoes are tender.

3. Drain the potatoes, let cool slightly. Transfer the potatoes to a baking sheet. Using the bottom of a measuring cup, firmly press the potatoes to “smash”.

4. Drizzle the melted butter over the smashed potatoes. Sprinkle on the everything bagel seasoning over the potatoes and the shredded cheese.

5. Roast the potatoes for 15 to 20 minutes, until the potatoes are lightly browned, and the cheese is melted.

Nutrition facts (per serving): 150 calories, 7 grams fat, 4 grams saturated fat, 20 milligrams cholesterol, 250 milligrams sodium, 18 grams carbohydrates, 2 grams fiber, 1 gram sugar, 4 grams protein

Disclosure: I earn a commission from Instacart from qualifying purchases.

Aldi Product Picks!

Aldi Product Picks (Image Source: iStock)

There are so great products at Aldi that it is hard to pick just a few! Here is a recap of some of the go-to products that I love to pick-up! Click here to add these items directly to your Instacart shopping!

Disclosure: I earn a commission from Instacart from qualifying purchases.

QUICK COOKING RICE PACKETS

Aldi Quiona & Brown Rice Packets

Quick cooking rice packets are such a great pantry staple, they are quick, easy, and delicious. My two favorites: Simply Nature 90 Second Quinoa & Brown Rice (pictured here) and Simply Nature Seven Grains.

Nutrition highlight: Both varieties are whole grain, which delivers fiber that helps to keep you full and provide longer lasting energy.

EXTRA VIRGIN OLIVE OIL

Aldi Extra Virgin Olive Oil

Aldi has great priced extra virgin olive oil! Per ounce it is only about $0.35, which is less per ounce than other comparable olive oils.

Extra virgin olive oil is a great staple to keep on hand for sautéing, roasting, and use in sauces and salad dressings.

Nutrition highlight: Extra virgin olive oil is made from the first press of the olives, making it the most nutrient-rich olive oil.

EVERYTHING BAGEL SEASONING

Stonemill Everything Bagel Seasoning

Everything bagel spice is a flavor-packed and has become a staple I love to use in recipes, like Everything Smashed Potatoes, and as a topper for avocado toast.

Also check out the new flavor varieties, including Jalapeno Everything Bagel Seasoning, which gives a mild spice kick!

Nutrition highlight: Only 5 calories per serving, it adds a flavor boost with minimal calories.

MINI AVOCADOS

What is great about mini avocados is they are the perfect size to top slices of toast, add to tacos, or to whip up a small batch of guacamole.

Nutrition Highlight: Mini avocados have about half the calories of whole avocados with about 160 calories per mini avocado. Plus, avocados are packed with heart healthy fats, along with fiber!

Mediterranean Rice Bowl with Tzatziki Sauce

Rice bowls are perfect for quick week nigh dinners! Grab this delicious Mediterranean Rice Bowl with Tzatziki Sauce recipe.

Mediterranean Rice Bowl with Tzatziki

Mediterranean Rice Bowl with Tzatziki Sauce
Serves 4

Ingredients - Rice Bowl:
1 tablespoon extra-virgin olive oil
2 boneless skinless chicken breasts or 1 package (14 oz) extra firm tofu - drained, pressed, and cubed
1 teaspoon oregano
½ teaspoon black pepper
sea salt
2 cup cooked quinoa or brown rice
1 cup halved cherry or grape tomatoes
½ cucumber, chopped
1 avocado, thinly sliced
½ cup kalamata olives, sliced
¾ cup crumbled feta

Ingredients - Tzatziki Sauce:
½ English cucumber, peeled and finely diced
2 cups plain Greek yogurt
4 teaspoon garlic, minced
1/3 cup dill, chopped
1½ tablespoons fresh squeezed lemon juice
⅛ teaspoon black pepper

Directions:

1. Press the cucumbers in paper towels to reduce the water. Then in a small mixing bowl combine all of the tzatziki sauce ingredients. Refrigerate for one hour and then serve with the prepared bowls.

2. In a large skillet over medium-high heat, heat the olive oil. Add chicken (or tofu) and season with dried oregano, pepper, and salt to taste. Cook for about 8 minutes per side - for the chicken, continue to cook until cooked through (at least 165º F). Set aside to let rest 5 minutes, then slice the chicken into thin slices.

3. To assemble bowls: Fill with quinoa or brown rice. Then arrange the tomatoes, cucumber, avocado, olives, feta, and sliced chicken or tofu on top.

Nutrition Facts (per serving): 350 calories, 17 grams fat, 5 grams saturated fat, 0 grams trans fat, 20 milligrams cholesterol, 300 milligrams sodium, 38 grams carbohydrates, 7 grams fiber, 7 grams sugar, 13 grams protein

Oatmeal Raisin Energy Bites

These energy bites are quick and easy to pull together! Plus, they are nut-free.

Oatmeal Raisin Energy Bites
Serves 12 (2 bites per serving)

Ingredients:
2 cup old fashioned oats
1/2 cup sunflower nut butter
1/4 cup maple syrup
2+ teaspoons of cinnamon
pinch of salt
1/2 cup raisins
2 to 3 tablespoons water (if needed)

Directions:

1. In a mixing bowl combine the oats, nut butter, maple syrup, cinnamon, and salt. Mix well to combine. Tip: Add extra cinnamon if desired… it works well to mix with clean hands!

2. Stir in raisins. And if needed add water one tablespoon at a time to help mixture come together.

3. Form into one-inch bites. Place in an air-tight container, store in the refrigerator.

Nutrition Facts (per serving): 155 calories, 7 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 22 grams carbohydrates, 2 grams fiber, 10 grams sugar, 4 grams protein

Lemon Bread

This deliciously light bread is perfect for spring and it is quick and easy to pull together.

Lemon Bread (Photo: Molly Morgan)

Lemon Bread
Serves 12

Ingredients
1/2 cup canola oil
1 cup sugar
2 large eggs
1 tablespoon lemon zest, grated
1/4 cup fresh lemon juice, divided
3/4 cup all-purpose flour
3/4 cup whole wheat pastry flour or whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup vanilla yogurt
1/2 cup powdered sugar

Directions

1. Prepare a loaf pan with non-stick cooking spray. Preheat oven to 350 degrees F.

2. In a mixing bowl combine oil, sugar, and eggs. Stir until well combined.

3. Add lemon zest, two tablespoons of the lemon juice, all-purpose flour, whole wheat flour, baking powder, and salt. Stir to combine. Once well-combined, add yogurt. Stir until mixture is thick but creamy.

4. Transfer batter to prepared loaf pan. Bake for 45 to 50 minutes or until baked through and lightly browned on top.

5. In a small mixing bowl combine the powdered sugar and remaining two tablespoons lemon juice. Drizzle over lemon bread while warm. Let the bread cool in the pan for about 30 minutes, then remove and slice.

Nutrition Facts (per slice): 240 calories, 10 grams fat, 2 grams saturated fat, 30 milligrams cholesterol, 110 milligrams sodium, 34 grams carbohydrate, 3 grams fiber, 20 grams sugar, 3 grams protein, 2% DV vitamin A, 2% DV vitamin C, 5% DV calcium, 7% DV iron

Recipe! Impossible Spaghetti Sauce

Impossible Spaghetti Sauce - A meatless sauce! Pictured here is a look at the sauce as it is started to cook down.

Have you heard about the new Impossible Burger? It is now available just like you would buy ground ‘beef’ at the grocery store. I gave it a try as a substitute for beef in our favorite homemade spaghetti sauce recipe.

The result - it tasted GREAT and had wonderful texture. Bottom-line, it worked really well as a meat-substitute in my favorite homemade spaghetti sauce. For more on Impossible Foods, visit their website: https://impossiblefoods.com/

Source: Getty Images

IMPOSSIBLE SPAGHETTI SAUCE

Serves 8

Ingredients:
1 tablespoon extra virgin olive oil
1 bell pepper, chopped
1 sweet onion, chopped
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
12 ounces Impossible Burger (Made from Plants)
12 ounces tomato paste
1/4 cup applesauce
2 quarts canned tomatoes or crushed tomatoes
3 tablespoons sweet pickle relish

Directions:

1. In a large stock pan heat olive oil, over medium heat.

2. Add the bell pepper and onion, cook until tender and starting to lightly brown.

3. Then add the garlic powder, black pepper, salt, and Impossible Burger ‘meat’.

4. Cook until the meat is browned and cooked through.

5. Then add the tomato paste, applesauce, tomatoes, and relish. Simmer over low for 60 - 90 minutes. The sauce will gradually thicken.

Serve over your favorite pasta or veggie noodles!

Nutrition Facts (per serving): 180 calories, 7 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 210 milligrams sodium, 21 grams carbohydrates, 4 grams fiber, 11 grams sugar, 10 grams protein

Overnight Oats: 3 Ways

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats deliver fiber and protein to help fill you up; one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

Q and A: Are energy drinks recommended for teens?

Are energy drinks recommended for teens? (Image source: iStock)

A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.

From a sports dietitian perspective, Molly Morgan, recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity. 

Caffeine is not recommended for children (under 12 years of age) and is recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.

How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less.

As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less. 

For teens looking to boost energy for workouts, try these tips:

• Arrive to games and practices hydrated

• Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak,

• Get adequate sleep each night

References:

Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018. 

American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks