Dr. Oz's No Bake Energy Bars

Ingredients:

• 1 cup quick-cook oats, uncooked
• 1/3 cup dried tart cherries (or other dried fruit)
• 1/2 cup all natural nut butter (peanut, almond, sunflower, cashew)
• 3 Tbsp honey
• 1 tsp vanilla

Directions

1. Mix all ingredients together in a bowl.

2. Spread the mixture in a pan and refrigerate for 2 hours.

3. Slice and enjoy! Return uneaten bars to fridge for storage.

Makes about 6-8 servings

Nutrients Per Serving (based on 8 servings)

Calories:  177

Protein: 6 g

Fat: 9 g

Carbohydrate: 22 g

Fiber: 2 g

Sodium: 76 mg

Potassium: 192 mg

Sweet Potato Peanut Soup

Serves 4
• 1 Tbsp olive oil
• 1 large yellow onion, chopped
• 1 garlic clove minced
• 1 chile seeded and minced (optional)
• 2 cups peeled and ¼ inch diced sweet potatoes
• 4 cups vegetable broth
• 1 14.5 ounce can diced tomatoes, un-drained
• 1/3 cup peanut butter
• ¼ Tsp cayenne
• Salt and freshly ground black pepper
• ¼ cup chopped peanuts
• Optional: I cup cooked red kidney beans and 3-4 cups spinach added before serving

1. In a large pot over medium heat, heat olive oil. Add onion, cover and cook until softened, about 5 minutes. Add garlic and chile (if using) and cook 2 minutes longer. Add sweet potatoes, broth and tomatoes, and cook until potatoes are tender, about 30 minutes
2. Ladle about 1 l/2 cup of the hot broth into a small bowl. Add peanut butter and whisk until smooth. Stir peanut butter mixture into the soup along with the cayenne and salt and pepper to taste. Serve hot garnished with chopped peanuts.

Nutrients per serving:(not including beans and spinach)
Calories: 483
Protein: 16 g
Carbohydrate: 45 g
Fat: 30 g
Fiber: 11 g
Sodium: 927 mg (an easy way to reduce this is to use unsalted peanut butter and nuts)
Potassium: 1106 mg
Phosphorus: 284 mg

HUMMUS WITH PEANUT BUTTER

Makes about 15 servings

Ingredients:
• 2 to 3 cloves garlic
• 1 can garbanzo beans (chickpeas), drained and liquid reserved
• 2 to 3 tablespoons smooth peanut butter
• A handful fresh parsley leaves
• 1 lemon, zested and juiced
• Pinch freshly ground black pepper
• Pinch kosher salt
• 1/3 cup extra-virgin olive oil

Directions:
Chop the garlic finely in a food processor. Add the beans and 1/2 of the reserved liquid and process finely or to desired consistency. Add the peanut butter, parsley, lemon zest and juice, black pepper, and salt. Process until it forms a paste. Drizzle in the olive oil and process until it reaches the consistency of mayonnaise.

nutrients per serving:
Calories: 85
Protein: 2 g
Carbohydrate: 6 g
Fat: 6 g
Fiber: 1 g
Sodium: 82 mg
Potassium: 65 mg
Phosphorus: 30 mg

QUINOA COOKIES

Ingredients:
· 1/4 c natural peanut butter
· 1/4 c natural almond butter
· 1/3 c raw agave nectar (or allowable sweetener: honey, maple syrup, rice syrup)
· 2 Tbsp freshly ground chia seeds or ground flax seeds
· 2 c cooked quinoa, completely cooled (Make sure this is not too wet or the cookies won’t hold together. It should be on the dry side and fluffy)
· 1 c rolled oats
· 1/2 c dried, shredded, unsweetened coconut


Directions:
Preheat the oven on its lowest setting- about 170 degrees F. Line two cookie sheets (or a giant one) with parchment paper. The parchment paper is non-negotiable. (FYI, you could easily pull this off in a dehydrator or solar oven, if you have either.)
In a bowl, mix together the peanut and almond butters, agave, and ground chia seeds. Mix in the quinoa, oats, and coconut. Your mixture should be pretty clumpy. If your quinoa was a bit wet, it may not want to hold together at this point. If that’s the case, toss in a bit more chia seeds and peanut/almond butter and see if that helps.
Scoop tablespoons onto the parchment paper and flatten them with your fingers. Make sure they’re pretty tightly formed as they’ll dehydrate slightly in the oven and small weak spots will become bigger.
Put them in the oven and let them set up for about an hour. Remove, and enjoy!
Make sure to store leftover cookies in the fridge and consume them within a week. However, I think they taste best at room temperature, so you may want to let them sit out for 15 minutes before you devour them

Makes about 24 cookies
Nutrition facts per cookie:
Calories: 90
Protein: 2.6 gm
Carbohydrates: 11 gm
Fiber 1.4 gm 
Fat: 5 gm
Sodium: 3 mg
Potassium: 91 mg
Phosphorus: 65 mg

Peanut Butter Cookies

Servings: 1

Ingredients:

1 1/2 c AM Crunch Peanut Butter

3/4 c Honey

-OR- other natural sweetener

1 t Vanilla

1/2 c AM Brown Rice Flour

3/4 c AM Barley Flour

Directions:

1) Stir peanut butter, honey and vanilla together. Mix rice and barley flour together and stir into mixture. The mixture should be easy to roll into a ball.

2) On an oiled cookie sheet, roll out the dough into small balls and then flatten the balls out fairly thin.

3) Bake 7-8 minutes at 350 F. Let cool on the cookie sheet before removing.

Recipe Edited by: Food Counseling Services

NUTRIENT INFORMATION (per cookie):
Calories 185
Carbohydrate 22 g
Fat 10 g
Protein 6 g
Fiber 2 g