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A very special show! Karen is joined by Patrick Taylor and Christin Meents of Sentara Center for Health & Fitness to make a delicious and healthy granola bar, as well as a refreshing yet filling, shrimp & snow pea salad! You also get to see Karen in a way that you’ve never seen her before!
4001 Coliseum Dr Ste 300, Hampton, VA 23666
(757) 766-2658
http://www.sentarafitness.com/
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Granola bars
Once you try this simple recipe for granola bars, you will NEVER again be satisfied with store bought bars. Get creative and make these your own by changing up the filling with your favorite ingredients. Makes these again and again for a tasty, healthy treat that your family will love and that you will feel great about giving them.
Ingredients
1/3 cup honey
1/3 cup maple syrup
4 tbs Coconut oil
1 tsp vanilla
1/2 tsp coconut extract
2 cups Old fashioned oats
1/2 cup puffed rice cereal
2 tbs flax seed
1 tbs chia seed
1/4 tsp salt
1/2 cup total of fillings. I used chopped pecans, chopped almonds chopped, and dried cranberries
1/4 cup mini chocolate chips.
Preparation
Preheat your oven to 350 degrees and prepare an 8 x 8 baking pan by greasing well (i use coconut oil for this).
In a sauce pan over low heat melt coconut oil.
While this is melting, in a large bowl combine old-fashioned oats, puffed rice cereal, flax meal, Chia seeds and salt.
Once coconut oil is melted add maple syrup, vanilla (if you can find vanilla paste use it -it’s worth the extra expense), coconut extract and honey to the saucepan. Stir together and remove from heat to cool slightly.
Prepare the fillings for the granola bars. You may use any combination but do not use more than 1/2 Cup total of the combined fillings. Chop the nuts into larger pieces to add more texture to your granola bars. When the fillings are chopped add them to the oat mixture.
Pour the cooled syrup and oil combination (you should whisk it well before you add it to the oats so that they will all be well combined) into the oaks and filling mixture and stir well. Transfer granola mixture to a well greased 8 x 8 pan and prepare to use your muscles.
Spread the oats evenly in the pan then press down very, very, very, firmly on the oat mixture to compress the oats evenly. I do this by greasing a piece of wax paper, laying the paper(greased side down) on top of the sticky oat mixture and then pressing down using my hands or another pan that will fit on top of this. You might need to watch the video to see exactly what I mean.
Sprinkle the compressed mixture with the chocolate chips then repeat the compressing procedure.
Bake in a 350° oven for 20 to 25 minutes, the longer you bake them the crispier they will be.
Remove from the oven and let them cool approximately 25 minutes. At this point, remove them from the pan and cut into bars or squares. Let them finish cooling.
Store in and air tight container. For extra crunchiness store them in the refrigerator. I know you’re going to love these. Enjoy!
Snow Pea Salad
The great thing about salads is that they don’t usually require much exact measuring. As long as you get the general proportions, you’re probably good to go! That’s definitely the case with this light and delicious (and very fancy looking) Summery Snow Pea and Shrimp Salad. Adjust the amounts of the ingredients according to your preferance, and serve this up on a hot summer day. It’s incredibly light and refreshing but very satisfying! Enjoy
Ingredients:
Snow peas which have been washed, trimmed of the ends and cut into bite size pieces (about an inch long) -approximately .5 lbs (2 cups)
Cherry tomatoes which have been halved -approximately 1.cup
Cooked shrimp with shells and tails removed. If they are large, cut in half. -approximately .5 lb
2/3 of a small can of white shoepeg corn
Crumbled feta cheese -1/2 cup and 1 tbs
Fresh lemon juice- 3-4 Tbs
Olive oil (about 1.5 Tbs)
Kosher salt
Preparation:
The salad:
Combine snow peas, tomatoes, shrimp, and corn in a large bowl, leaving 3-5 tomato halves aside.
For the dressing:
In a smaller separate bowl, combine olive oil, lemon juice (this must be fresh -don’t use store bought juice), 1 tbs of feta cheese and the 3-5 tomato halves. Using a fork, stir ingredients while crushing the tomatoes and cheese in order to combine flavors completely. Add a good pinch of salt to the dressing mixture and mix well.
Now back to the salad:
Add 2/3 of the feta cheese to the salad, along with the dressing and toss lightly. Top the salad with the remaining feta and chill until you are ready to serve. This is perfect for a brunch or garden party. Enjoy!
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