Cleansing Granola

Need help with being "regular"? Try this high fiber breakfast treat to get you going in the morning!

Fruitful Morning Muesli

Hand on: 5 minutes
Total time: 5 minutes

Makes 4 servings

2 cups quick or old fashioned oatmeal (uncooked)
2 cups unsweetened apple juice
1 and one-half cups fresh fruit (any combination of peaches, nectarines, or strawberries)
1 8-ounce carton of vanilla low-fat yogurt
2 Tablespoons chopped nuts (optional)

Combine all ingredients except nuts; mix well
Cover; refrigerator 8 hours or overnight
Serve cold; sprinkle with nuts, if desired. Refrigerate in airtight container up to 4 days.

Source: www.quakeroatmeal.com

Per serving (with nuts): 293 calories (percent calories from fat, 18), 10 grams protein, 53 grams carbohydrate, 5 grams fiber, 6 grams fat (1 gram saturated fat), 3 milligrams cholesterol, 45 milligrams of sodium.

Nutritional Bonus Points: This healthy breakfast cereal is lower in sugar, fat, and sodium than most store brands of muesli. The addition of yogurt gives you 493 milligrams of potassium (10% of recommendation) and 135 milligrams of calcium (14% of recommendation).

Homemade Energy Bars

Let's face it, energy bars are expensive! Keep your budget low with these homemade energy bars. Add your own goodies to customize it to your taste!

Peanutty Energy Bars

Hand on: 15 minutes
Total time: 1 hour 15 minutes

Makes 16 squares

One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla

In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.

From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)

Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.

Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.