(Culinary.net) When you need a quick pick-me-up during the workday to fight off the post-lunch slump, a protein-powered burst of energy may just do the trick. A perfect on-the-go snack solution with no baking required, these Peanut Butter Chocolate Energy Bites only take 15 minutes to prepare a batch that can last the whole week.

Packed with protein and easily made from ingredients you may already have on-hand, these quick and easy bites are perfect for storing in the fridge for when you need a delicious, healthy snack. You can also easily substitute ingredients based on what you have in the pantry or to fit your dietary preferences.

Find more healthy snack ideas at Culinary.net.

Watch video to see how to make this recipe!

Peanut Butter Chocolate Energy Bites

Prep time: 5 minutes
Servings: 8 (3 bites each)

• 1          cup rolled oats
• 1/2       cup ground flaxseed
• 1/2       cup nut butter of choice
• 1/3       cup maple syrup
• 1/2       cup mini chocolate chips or raw cacao nibs

1. In large mixing bowl, combine rolled oats, flaxseed, nut butter, syrup and chocolate chips; mix well using spoon or mixer.
2. Using hands, roll mixture into balls, approximately 1-inch each. Place balls on cookie sheet and chill in refrigerator until firm.

Note: Balls can be stored in airtight container in refrigerator up to 1 week.

Source: Culinary.net

(Family Features) A balanced breakfast can go a long way toward setting you up for success each day and on a path to healthier eating overall. In fact, you can level up the nutritional value of “the most important meal of the day” by gaining a better understanding of whole grains and their importance as part of heart-healthy diets.

Whole grains – like the sorghum flour used to provide the mild, nutty flavor in these Raspberry Streusel Muffins – are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system. These flavorful muffins and other heart-healthy recipes that use whole grain sorghum as a key ingredient can be part of an overall healthy diet as recommended by the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff.

To find more heart-healthy recipe inspiration, visit Heart.org/healthyforgood.

Watch video to see how to make this recipe!

Raspberry Streusel Muffins

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 muffin per serving)

Muffins:

• Nonstick cooking spray
• 1 1/2    cups whole grain sorghum flour
• 1          teaspoon ground cinnamon
• 3/4       teaspoon baking soda
• 3/4       cup low-fat buttermilk
• 1/3       cup firmly packed light brown sugar
• 3          large egg whites
• 1/4       cup canola or corn oil
• 2          teaspoons grated lemon zest
• 1          teaspoon vanilla extract
• 1          cup fresh or frozen unsweetened raspberries, thawed if frozen

Streusel:

• 2          tablespoons whole grain sorghum flour
• 2          tablespoons light brown sugar
• 2          tablespoons uncooked quick-cooking rolled oats
• 2          tablespoons chopped pecans
• 2          tablespoons light tub margarine
• 1/2       teaspoon ground cinnamon

1. To make muffins: Preheat oven to 400 F. Lightly spray 12-cup muffin pan with nonstick cooking spray.
2. In large bowl, stir sorghum flour, cinnamon and baking soda.
3. In medium bowl, whisk buttermilk, brown sugar, egg whites, oil, lemon zest and vanilla. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing. Spoon batter into muffin cups. Top each muffin with raspberries.
4. To make streusel: In small bowl, stir sorghum flour, brown sugar, oats, pecans, margarine and cinnamon to reach texture of coarse crumbs. Sprinkle over muffins, gently pushing into batter. Bake 16 minutes, or until wooden toothpick inserted in center comes out clean. The USDA recommends cooking egg dishes to 160 F.
5. Transfer pan to cooling rack. Let stand 5 minutes. Carefully transfer muffins to rack. Let cool completely, about 20 minutes.

Source: American Heart Association

(Family Features) Eating healthy is a priority for many Americans but knowing where to start and with what foods may be a little trickier. One way to level up the nutritional value of your meals is to better understand whole grains and why they are important for a heart-healthy diet.

As a key feature of heart-healthy diets, whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.

However, according to a survey by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other foods like fruits, vegetables and proteins. Also, when asked to identify whole grains and refined grains, most adults incorrectly believe multi-grain bread is a whole grain and only 17% believe sorghum is an example of a whole grain when it is, in fact, a nutritious whole-grain option.

If you’re looking to try more whole grains, sorghum is a primary ingredient in these heart-healthy recipes for Pancakes with Blueberry Vanilla Sauce, Raspberry Streusel Muffins and Garden Vegetable Stir-Fried Sorghum. These flavorful dishes can be part of an overall healthy diet as recommended by the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff.

Find more heart-healthy meal ideas at Heart.org/healthyforgood.

Raspberry Streusel Muffins

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 12 (1 muffin per serving)

Muffins:

• Nonstick cooking spray
• 1 1/2 cups whole grain sorghum flour
• 1 teaspoon ground cinnamon
• 3/4 teaspoon baking soda
• 3/4 cup low-fat buttermilk
• 1/3 cup firmly packed light brown sugar
• 3 large egg whites
• 1/4 cup canola or corn oil
• 2 teaspoons grated lemon zest
• 1 teaspoon vanilla extract
• 1 cup fresh or frozen unsweetened raspberries, thawed if frozen

Streusel:

• 2 tablespoons whole grain sorghum flour
• 2 tablespoons light brown sugar
• 2 tablespoons uncooked quick-cooking rolled oats
• 2 tablespoons chopped pecans
• 2 tablespoons light tub margarine
• 1/2 teaspoon ground cinnamon

1. To make muffins: Preheat oven to 400 F. Lightly spray 12-cup muffin pan with nonstick cooking spray.
2. In large bowl, stir sorghum flour, cinnamon and baking soda.
3. In medium bowl, whisk buttermilk, brown sugar, egg whites, oil, lemon zest and vanilla. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing. Spoon batter into muffin cups. Top each muffin with raspberries.
4. To make streusel: In small bowl, stir sorghum flour, brown sugar, oats, pecans, margarine and cinnamon to reach texture of coarse crumbs. Sprinkle over muffins, gently pushing into batter. Bake 16 minutes, or until wooden toothpick inserted in center comes out clean. The USDA recommends cooking egg dishes to 160 F.
5. Transfer pan to cooling rack. Let stand 5 minutes. Carefully transfer muffins to rack. Let cool completely, about 20 minutes.

Garden Vegetable Stir-Fried Sorghum

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 4 (1 1/2 cups per serving)

• 1 cup uncooked whole-grain sorghum
• 2 teaspoons toasted sesame oil
• 2 medium garlic cloves, minced
• 1 teaspoon gingerroot, peeled and minced
• 1 cup fresh or frozen broccoli florets, chopped, thawed if frozen
• 1 cup snow peas, trimmed and halved
• 1/2 cup carrot strips, sliced into matchsticks
• 1/2 cup red bell pepper, diced
• 1/2 cup button mushrooms, thinly sliced
• 1/2 cup frozen shelled edamame, thawed
• 2 large eggs
• 2 tablespoons low-sodium soy sauce, divided
• 1/2 cup water chestnuts, rinsed and drained
• 1/4 cup green onions, diagonally sliced

1. Prepare sorghum using package directions, omitting salt. Once cooked, spread sorghum in even layer on rimmed baking sheet or 13-by-9-by-2-inch baking dish. Let stand 5-10 minutes at room temperature. Refrigerate, uncovered, 20 minutes, or until cool.
2. In large nonstick skillet over medium heat, heat oil, swirling to coat bottom. Cook garlic and gingerroot 30 seconds, stirring frequently. Increase heat to medium-high. Cook broccoli, snow peas, carrots, bell pepper, mushrooms and edamame 10-12 minutes, or until vegetables are tender-crisp, stirring frequently.
3. In small bowl, using fork, beat eggs and 1 tablespoon soy sauce.
4. Reduce heat to medium. Stir water chestnuts and sorghum into vegetable mixture. Push mixture to sides of skillet. Pour egg mixture into center of skillet. Using heatproof rubber scraper, stir 1-2 minutes, or until partially set.
5. Stir vegetable mixture into partially cooked egg mixture. Cook 1 minute, or until eggs are cooked through and sorghum is heated through, stirring constantly. The USDA recommends cooking egg dishes to 160 F.
6. Remove from heat. Stir in remaining soy sauce. Sprinkle with green onions.

Pancakes with Blueberry Vanilla Sauce

Recipe courtesy of the American Heart Association and Sorghum Checkoff
Servings: 4 (2 pancakes, 1/4 cup sauce and 2 tablespoons yogurt per serving)

Sauce:

• 2 teaspoons cornstarch
• 1/3 cup water
• 1 cup blueberries
• 1 tablespoon sugar
• 1 1/2 teaspoons vanilla extract

Pancakes:

• 1/2 cup quick-cooking rolled oats
• 1/2 cup whole grain sorghum flour
• 1 1/2 tablespoons firmly packed light brown sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 1/2 cup fat-free milk
• 1/2 cup unsweetened applesauce
• 1 large egg
• 1 tablespoon canola or corn oil

Topping:

• 1/2 cup fat-free plain Greek yogurt

1. To make sauce: Put cornstarch in medium saucepan. Add water, stirring to dissolve. Stir in blueberries and sugar. Bring to boil over medium-high heat. Boil 1-2 minutes, or until sauce thickens slightly. Remove from heat. Stir in vanilla. Cover to keep warm. Set aside.
2. To make pancakes: In medium bowl, stir oats, sorghum flour, brown sugar, baking powder and cinnamon.
3. In small bowl, whisk milk, applesauce, egg and oil. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing.
4. Heat nonstick griddle over medium heat. Test temperature by sprinkling drops of water on griddle. Griddle is ready when water evaporates quickly.
5. Pour 1/4 cup batter for each pancake on griddle. Cook 2-3 minutes, or until tiny bubbles appear on surface and bottoms are golden brown. Flip pancakes. Cook 1-2 minutes, or until cooked through and golden brown on bottoms. The USDA recommends cooking egg dishes to 160 F.
6. Transfer pancakes to plates. Spoon sauce over pancakes. Top each serving with 2 tablespoons yogurt.

Source: American Heart Association 

(Family Features) Work, social commitments, kids’ activities and the daily grind can take over schedules and wreak havoc on your opportunities to sit at the table for meals. As your calendar seems to fill up with meetings, family occasions and more, you might just find yourself skipping breakfast or lunch and opting for filling snacks instead.

In fact, according to the International Food Information Council’s 2022 Food and Health Survey, 75% of Americans snack at least once per day, which means 2023 could become the year of the snack. Whether it’s forgoing breakfast at home for a bite on the go or powering up with an afternoon morsel, one flavor favorite and nutritional powerhouse you can turn to is the pecan.

As pecans are used in an increasing number of snack innovations, they’re being hailed as the fastest growing nut in new snack applications, according to Information Resources Inc. They’re an ideal snack for punching up your routine with great taste, plant-based nutrition and an easy-to-pair profile.

For example, they’re poised to remix your snack mix mentality as they complement sweet, savory, spicy and buttery combinations. Ready in less than half an hour, you can add some sweetness to your workday with this Pecan Snack Mix with Cranberries and Chocolate for a fruity, nutty, chocolatey twist on traditional trail mix.

If a saltier treat is more your speed, consider this Salty Pecan Snack Mix for a grab-and-go breakfast as you head out the door or an easy way to keep hunger at bay in the afternoon. Because pecans pair with a variety of ingredients and flavors, they’re a perfect partner for this combination of rolled oats, coconut, honey, cinnamon and more.

Find more sweet and savory recipe inspiration at EatPecans.com.

Pecan Snack Mix with Cranberries and Chocolate

Recipe courtesy of Jess Larson and the American Pecan Promotion Board
Prep time: 10 minutes
Cook time: 5 minutes, plus 10 minutes cooling time

• 1 cup pecan halves
• 1 cup rice squares cereal (wheat or cinnamon)
• 1/2 cup pretzels
• 2 tablespoons unsalted butter
• 1 tablespoon brown sugar
• 1 1/2 tablespoons pure maple syrup
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground nutmeg
• 1/2 cup dried cranberries
• 1/2 cup dark chocolate chips

1. In large, microwave-safe bowl, add pecans, rice squares cereal and pretzels. In small, microwave-safe bowl, add butter, brown sugar, maple syrup, salt and nutmeg. Microwave butter mixture 1-2 minutes until melted then pour over dry mix. Toss well to combine.
2. Microwave snack mix in 45-second intervals, about 4-5 intervals total, until mix is fragrant, golden and toasty.
3. Cool mix completely then stir in cranberries and dark chocolate chips.

Salty Pecan Snack Mix

Recipe courtesy of Mallory Oniki and the American Pecan Promotion Board
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 15

• 2 cups rice squares cereal
• 1 cup rolled oats
• 1 cup unsweetened coconut
• 1/3 cup honey
• 1/4 cup coconut oil
• 1/2 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/4 cup butter
• 2 cups chopped pecans
• 1 cup oyster crackers

1. Preheat oven to 350 F.
2. In bowl, add rice squares cereal, oats and unsweetened coconut.
3. In small saucepan over medium heat, add honey, coconut oil, cinnamon and salt. Stir until mixture starts to boil then pour over snack mix and stir until well combined.
4. Transfer to baking sheet and bake 8-10 minutes.
5. In saucepan over medium heat, add butter. Stir until butter browns then add chopped pecans and oyster crackers. Turn heat to low and stir while pecans roast.
6. Remove snack mix from oven and add brown butter pecan and cracker mixture; stir to combine.

(Family Features) Filling the kitchen with plant-based ingredients is an easy way to nudge kids toward nutritious after-school snacks and make busy weeknight dinners as healthy as they are delicious.

When you consume foods that boost your energy and give your body the fuel it needs, you can expect to feel healthier, both physically and emotionally. In many cases the foods that deliver are plant-based, and you can create delicious and healthy meals while adhering to a plant-based eating plan.

Make Easy Substitutes
Having a vegetarian meal once a day is a great start, or even try “meatless Mondays” at home. Swap out ice cream and instead go for frozen blended bananas as an after-dinner treat. Try a nut- or grain-based milk in place of your normal dairy.

Make Gradual Changes
Drastically changing your eating habits can be challenging. Small, sustainable changes are easier to manage and simpler to implement. Even one change per day can lead to healthier eating, like swapping the meat in a normal sandwich for a plant-based protein, such as a salad made with chickpeas or lentils, for a quick and easy lunch.

Start Meal Planning
Meal planning can reduce the time you spend in the kitchen and cut the cost of your groceries while making plant-based eating easy. When you plan meals in advance, you can buy in bulk and do the prep work ahead of time, which means you can whip up tasty plant-based meals in minutes. Keep healthy staples on hand like vegan, cholesterol-free and trans fat-free Toufayan multi-grain pita bread. The pre-split pita is perfect to keep on hand and fill with your favorite plant-based ingredients for a quick meal or pair with hummus, chickpea salad or apples. Made with quality, wholesome ingredients, each bread is hearth-baked to a golden brown for a tasty, convenient and versatile complement to a wide range of plant-based foods. They’re easy to find in your local grocer’s deli section.

Get inspired to create family-friendly, plant-based dishes with these recipes and more at Toufayan.com.

Apple Pie Stuffed Pitas

Prep time: 10 minutes
Cook time: 17 minutes
Servings: 4

Filling:

• 4          green apples, peeled, cored and thinly sliced
• 1          teaspoon cinnamon
• 1/2       teaspoon nutmeg
• 2          tablespoons plant-based butter
• 1/3       cup white sugar
• 3          tablespoons water
• 1          teaspoon cornstarch

Oat Crumble Topping:

• 1/2       cup flour
• 1/2       cup rolled oats
• 1/4       cup brown sugar
• 1/2       teaspoon cinnamon
• 1          tablespoon orange juice
• 1          pinch salt
• 2          tablespoons plant-based butter
• 4          Toufayan Multi-Grain Pita Bread

1. Preheat oven to 350 F.
2. To make filling: In large saute pan over medium heat add apples, cinnamon, nutmeg, butter, white sugar, water and cornstarch. Cook apples down about 10 minutes until they begin to get gooey.
3. To make oat crumble topping: In medium bowl, mix flour, oats, brown sugar, cinnamon, orange juice and salt. Cut in butter and mix until crumbs begin to form.
4. Cut pitas in half and line baking sheet. Fill one pita half with apple filling and lay on its side, being careful to not let apples fall out. Top with oat crumble. Repeat with remaining pitas.
5. Bake about 6 minutes. If desired, broil 1 minute for additional color.

Roasted Chickpea Cauliflower Sandwiches

Prep time: 10 minutes
Cook time: 45 minutes
Servings: 6

• 1          can chickpeas, roasted
• 1/4       teaspoon salt, plus additional, to taste, divided
• 1/8       teaspoon black pepper, plus additional, to taste, divided
• garlic salt, to taste
• 1          head cauliflower, cut into florets
• 1/4       cup plant-based yogurt or sour cream
• 1/2       red pepper, diced
• 1/3       cup shredded carrots
• 1          cup corn kernels (optional)
• 1/4       teaspoon dill
• 1/2       teaspoon garlic powder
• 1/4       teaspoon paprika
• 3          Toufayan Bakeries Multi Grain Pitas, halved
• parsley, for garnish

1. Preheat oven to 425 F.
2. Season chickpeas with salt, pepper and garlic salt, to taste. Roast chickpeas 40-45 minutes.
3. In bowl, mix chopped cauliflower; yogurt or sour cream, diced pepper; shredded carrots; corn, if desired; 1/4 teaspoon salt; 1/8 teaspoon pepper; dill; garlic powder and paprika.
4. Once chickpeas are roasted, add to bowl and mix well. Spoon mixture into six pitas and garnish with parsley.

Source: Toufayan

(Family Features) Parents may be wondering how to ensure their children are staying hydrated, maintaining healthy diets and getting the nutrients they need during the summer months. According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the reality is one out of two kids ages 9 and up are missing out on key nutrients like calcium, vitamin D and potassium – putting them at risk for serious health issues.

Pediatrician and best-selling author Dr. Tanya Altmann suggests moms can help fill that gap by making sure kids fuel their bodies with proper nutrition. Milk is the top food source for calcium, vitamin D and potassium, and Altmann encourages moms to serve milk at most meals and water in between to ensure kids get the recommended servings of milk, depending on age group, throughout the day.

“Milk is a simple way to help give kids of all ages nutrients they need to grow strong, and they already love it,” Altmann said. “Pour a glass of milk alongside your kid’s favorite snack or use milk in a smoothie or oatmeal for breakfast.”

This summer, try a twist on a classic, kid-approved lunch – for breakfast. These Peanut Butter and Jelly Pancake Dippers combine two favorite flavors, a peanut butter pancake with a jelly dip, for a simple recipe the whole family is sure to enjoy eating. Pair with an 8-ounce glass of milk for nine essential nutrients to fuel summer mornings.

For more nutritious, kid-approved recipes to pair with a glass of milk, visit pourmoremilk.com.

Peanut Butter and Jelly Pancake Dippers

Recipe courtesy of MilkPEP
Servings: 5 (2 pancake dippers per serving)

• 1/4       cup old-fashioned rolled oats
• 1/2       cup whole-wheat flour
• 1/4       cup all-purpose flour
• 1/4       teaspoon salt
• 2          teaspoons brown sugar, packed
• 1          teaspoon baking powder
• 1          large egg
• 1          tablespoon vegetable oil
• 4          tablespoons reduced-fat creamy peanut butter
• 1          cup fat-free milk
• nonstick cooking spray
• 1/3       cup sugar-free raspberry preserves, for dipping
• 1          glass (8 ounces) fat-free milk

1. In blender, combine oats and flours and pulse 3-4 times. Add salt, brown sugar, baking powder, egg, vegetable oil, peanut butter and 1 cup milk. Pulse several times until combined and no lumps in batter.
2. Heat nonstick skillet to medium-low heat and lightly grease with cooking spray. Pour 1/4 cup batter onto skillet, cook 1-2 minutes until bubbles appear around edges then flip and cook another 1-2 minutes until golden. Immediately roll up pancake and secure with toothpick. Repeat process with remaining batter.
3. Serve with raspberry preserves for dipping and pair with remaining 8-ounce glass of milk.

Nutritional information per serving: 310 calories; 9 g fat; 1.5 g saturated fat; 45 mg cholesterol; 17 g protein; 43 g carbohydrates; 3 g fiber; 430 mg sodium; 431 mg calcium (45% of daily value). Nutrition figures based on using fat-free milk, and include an 8-ounce glass of fat-free milk.

Source: MilkPEP

(Family Features) As you prepare to take on the day, one of the most beneficial ways to energize yourself each morning is by fueling your body with the proper nutrients, including protein.

U.S. Ski & Snowboard Team High-Performance Dietitian Allen Tran works with top athletes and recognizes the key role protein plays in their diets. Developed by Tran, these breakfast recipes can provide the nutrition necessary for journeying through your day with energy and verve. Protein Waffles include Rockin’ Protein Builder for an easy boost of protein. The 12-ounce shakes, which are low in carbs and sugar, are made with fresh milk and have 30 grams of high-quality protein to help build muscle without a chalky after-taste.

If you’re looking to make healthier choices or live an active lifestyle and are short on time, a premade recipe may allow for additional productivity. Recipes that can be made in advance – like the night before – may aid your goal to consume necessary nutrients without putting a rush on your morning routine.

Chocolate Cherry and Banana Overnight Oats are made with Shamrock Farms Chocolate Milk and are a source of protein, calcium and vitamin D. Plus, they can be made in advance, allowing you to grab a healthy, ready-made breakfast to take on the go. Adding milk to your diet helps serve as a source of energy while building and repairing muscles.

Find more tips and recipes to help enhance your nutrition at shamrockfarms.net.

Chocolate Cherry and Banana Overnight Oats

Yield: 2 jars

• 1/2       cup frozen dark sweet cherries
• 1 1/2    cups old-fashioned rolled oats
• 1          container (12 ounces) Shamrock Farms Chocolate Milk
• 1          ripe banana, sliced
• 1          pinch salt

1. In two mason jars, add 1/4 cup frozen cherries in each. In microwave, thaw 30 seconds.
2. Divide rolled oats, milk, banana and salt between jars. Cover with lids and shake until combined.
3. Store in refrigerator overnight or at least several hours.
4. Serve cold or warm in microwave.

Protein Waffles

Yield: 8-10 waffles

• 2          cups pancake mix
• 2          large eggs
• 1          container (12 ounces) Vanilla or Chocolate Rockin’ Protein Builder
• 1/4       cup canola oil
• 1/2       teaspoon cinnamon

1. Heat waffle iron.
2. Place pancake mix in bowl. In separate bowl, whisk eggs, protein shake and oil. Stir into pancake mix until just combined.
3. Bake in waffle iron according to manufacturer’s directions until golden brown.

Tip: To freeze for later consumption, cool waffles on wire racks. Freeze between layers of waxed paper in re-sealable plastic freezer bag. In toaster oven or microwave, heat waffles until heated through.

Source:  Shamrock Farms

(Family Features) Eating with heart health on your mind has never tasted so good. While many aspects of life can impact heart health, opting for nutritious foods plays an especially important role.

“Heart-healthy eating can be delicious and on-trend with vibrant colors and sweet-tart flavors. There are simple ways to add nutrient-rich ingredients to your favorite recipes that add depth of flavor and texture, too,” said Michelle Dudash, registered dietitian. “Packed with beneficial phytonutrients, including anthocyanins, research shows Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce blood pressure, reduce inflammation and reduce belly fat – all factors linked to heart disease risk.”

Start the day off by blending frozen tart cherries into a Tart Cherry Granola Smoothie Bowl or incorporating dried tart cherries into your favorite trail mix when it’s time for a snack. This heart-healthy, ruby-red fruit has a distinct sweet-tart taste that makes an easy addition to a variety of dishes and is available year-round in dried, frozen, juice and concentrate forms.

To learn more about the health benefits of Montmorency tart cherries and find more delicious recipes, visit ChooseCherries.com.

Tart Cherry Granola Smoothie Bowls

Recipe courtesy of Sonja Overhiser of A Couple Cooks on behalf of the Cherry Marketing Institute
Prep time: 10 minutes
Cook time: 45 minutes
Servings: 2

Granola:

• 1/4 cup olive oil
• 1/2 cup maple syrup
• 1 teaspoon vanilla extract
• 3 cups old-fashioned rolled oats
• 3/4 teaspoon kosher salt
• 1/2 teaspoon cinnamon
• 1 cup sliced almonds
• 1 cup dried Montmorency tart cherries
• 1/2 cup pepitas

Smoothie Bowl:

• 2 1/2 cups frozen Montmorency tart cherries
• 2 tablespoons fresh lemon juice (1 lemon)
• 1 1/2 tablespoons maple syrup
• 1 ripe banana
• 1 cup almond milk, plus additional (optional)

1. Heat oven to 325° F.
2. In small bowl, whisk together olive oil, maple syrup and vanilla.
3. In separate bowl, stir together oats, salt, cinnamon and almonds. Pour in mixture. Bake about 45 minutes until golden brown, stirring every 15 minutes and watching carefully near end of baking, stirring more, if necessary.
4. Roughly chop dried cherries.
5. When granola is baked, cool slightly then stir in cherries and pepitas.

Note: Granola can be stored in air-tight container up to 1 month.

To make smoothie bowl: Blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency.

Serve smoothie in bowl with 1/4 cup tart cherry granola.

Source: Cherry Marketing Institute

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