Janyce Gately MS, RD, LDN, CHC
Here’s a quick, no bake treat that I whip up all the time for my family and the clients I cook for as a personal chef. It provides whole grains, fiber, and protein and can satisfy your sweet tooth at the same time.
Whole grain cereal and slivered almonds provide fiber and protein which can help you stay full. Dried cherries add sweetness but are also chock-full of vitamin A and contain calcium and iron. The antioxidants in dark chocolate provide a wide range of health benefits such as reducing cholesterol, decreasing the risk of heart disease and preventing cognitive decline. In addition a good dark chocolate made from 80% cocoa is typically lower is sugar and has less fat than traditional milk chocolate. The chocolate recommended in this recipe is made from only a few recognizable ingredients, which makes it a smart choice.
1 ¾ cup dark chocolate morsels such as Pascha or Enjoy Life or Hu dark chocolate bar
1 ½ cups of whole grain cereal such as Nature’s Path Heritage Flakes, Kashi 7 Whole Grain Puffs, Kashi Original, or Fiber One Original
¾ cup dried cherries
1/3 cup slivered almonds
½ tsp vanilla extract
Cover a large baking sheet with wax paper. Place the chocolate in a medium glass bowl, microwave on high for approximately 30 seconds. Stir and microwave an additional 45-60 seconds or until almost melted. Stir until smooth. Add cereal and remaining ingredients, stir quickly to combine. Drop mixture by tablespoonfuls onto prepared baking sheet; chill 1 hour or until firm. Store in a sealed container in the refrigerator.
Makes 36 crisps
Amount per serving using Nature’s Path Heritage Flakes:
Calories: 76, Protein: 1.3 grams, Fiber 2.0 grams, Calcium: 8 milligrams
Adapted from Cooking Light
For more information and support with attaining balanced nutrition, email the dietitians at Waverley Oaks at [email protected]