44.4 F
Oxford

On Cooking Southern: Fruit Loops of the Breakfast World, Let’s Unite

thingswithcereal-DSCN1604

SOUTHERNISM OF THE WEEK
Can’t dance, can’t sing, and it’s too wet to plow: Texas-originated expression implying that we might as well just go on and do a certain something– like win that next ball game or finish cleaning out the office.


HEALTHY THINGS TO DO WITH CEREAL

Experts say breakfast is the most important meal of the day. Those experts have more in mind than a bowl of Cocoa Puffs or Cap’n Crunch, however temporarily satisfying such cereals might be as a post-deadline snack.

They do have their uses.

Personally, I have never been much of a cereal girl, except when my inherited Methodist tendency kicks in for topping casseroles with crushed, buttered corn flakes. I’m more of a boiled egg and granola-yogurt-fruit breakfaster.

Some people, though, rely solely on cereal to kick-start their day. But as nutritionists nationwide say repeatedly, all cereals are not created equal. Many are loaded with empty calories and processed sugars, which can trigger blood-sugar spikes and dips in sensitive individuals.

So what’s a poor cereal-lover to do? I say make up your own healthier version.

For example, transform that somewhat dubious cereal into a nutrient-laden power bar. Your body will thank you at the end of a 5-mile jog or tomorrow morning’s three-hour conference call.

Or make up your own granola. It’s delicious.

I made the change after biting into one rock-hard-raisin too many contained in commercial granola, and after questioning the origin of the honey in the listed ingredients. NOTE: Many commercial food processors buy honey from Indonesia, Argentina, Uruguay, Mexico and India. Yet clinicians agree that locally grown honey helps reduce allergic reactions in people with compromised immune systems.

We’re fortunate in Lafayette County to have excellent sources for homegrown honey. It’s local gold. When combined with old-fashioned rolled oats, nuts, seeds, dried fruit and commercial cereal, that local honey represents a culinary goldmine for personal health.

So go ahead. Call me a hippydippy granola chick. I embrace the tag. You won’t find this fruitloop laden with Mom-guilt for failure to cook a hot breakfast.


HOMEMADE GRANOLA
Use fresh lemon and orange juice and zest – you’ll need one lemon and one small orange such as a Halo or Clementine. Select the dried fruit of personal choice — cranberries, apricots, peaches, banana chips, apples, dates, raisins, coconut.

granola-DSCN1566

4 c of old-fashioned rolled oats

1 c sliced almonds

1/2 c raw sunflower seeds

1/2 c wheat germ

1/2 tsp ground cinnamon

1/2 c light brown sugar

1/3 c honey

2 T lemon juice

1 T lemon zest

1 T orange zest

2 T orange juice

2 c fine-chopped dried fruit (I use chopped dates, craisins and golden raisins)

Combine oatmeal, seeds, nuts, wheat germ & cinnamon in large bowl. Combine sugar and honey in saucepan, bring to boil on medium heat Remove from heat; add lemon & orange rinds and juices. Toss liquid mixture with dry mixture. Coat a large, rimmed baking sheet with nonstick cooking spray. Spread out mixture in pan; bake at 300˚F for 30 minutes, stirring every 10 minutes until golden brown. Cool in pan on rack. Add dried fruits. Store in an airtight container. YIELD: about 7 cups.


PEANUTTY POWER BARS
Who doesn’t love Rice Krispie bars, made up primarily of toasted rice cereal and marshmallows? There’s a healthier bar just waiting to be made without the marshmallows. This peanut butter bar tastes just like those expensive power bars sold in the nutrition section of the grocery store.

peanuttybara-DSCN1625

1/2 c dry roasted salted peanuts

1/2 c roasted sunflower seeds

2 c chopped dates and golden raisins, or other dried fruit such as cherries

2 c rolled or instant oats

2 c toasted rice cereal such as Rice Krispies

1/4 c toasted wheat germ

1/2 c crunchy peanut butter

1/2 c packed light brown sugar

1/2 c light corn syrup or honey

1 tsp vanilla extract

Coat a 9-by-13-inch baking pan with nonstick cooking spray (I use Pam olive oil).

Combine the nuts, seeds, fruit, oats, rice cereal and wheat germ in a large bowl. Combine the peanut butter, brown sugar and liquid sweetener (corn syrup or honey) in a large microwaveable bowl. Cover with waxed paper and microwave on high until bubbling (12 to 2 minutes). Stir in vanilla.

Pour the hot mixture over dry ingredients; toss and stir until completely incorporated. Use a spatula to transfer to the prepared pan Spread evenly. Coat hands with nonstick cooking spray and press down mixture to remove air pockets.

Allow pan to sit for about 1 hour at room temperature to set up. Cut down the center and then cut each half into 8 bars. To store: wrap individual bars in plastic wrap. Will keep at room temperature for up to 1 week, or freeze well for up to a month.


ALMOND HONEY ENERGY BAR
I adapted this health-oriented recipe from one in the January/February issue of EatingWell. It’s a must-have for anyone who loves almonds. The almond butter is located near the peanut butter in the store. Coconut sugar and turbinado sugar are available in our local Walmart next to the regular sugar.

honey-almondbars-DSCN1596

1 c old-fashioned rolled oats

1/4 c sliced almonds, chopped

1/4 c sunflower seeds

1 T white sesame seeds

1 c cereal such as toasted rice (Rice Krispies) or puffed wheat

1/3 c dried cranberries (craisins)

1/3 c chopped dried apricots

1/3 c chopped golden raisins

1/4 c creamy almond butter

1/4 c honey

1/4 c coconut sugar or organic turbinado sugar

1/2 tsp vanilla extract

1/8 tsp salt

Preheat oven to 350˚F. Coat an 8-inch square baking pan with nonstick cooking spray.

Spread oats, almonds, sunflower and sesame seeds on a large rimmed baking sheet. Bake about 10 minutes, shaking after 5 minutes — until the oats become lightly toasted and the nuts become fragrant.

Transfer toasted goodies to a large mixing bowl. Add the cereal and fruit, tossing gently until combined.

In a small saucepan, combine the almond butter, honey, vanilla and salt. Heat on medium-low for 2 to 5 minutes, stirring regularly, until mixture bubbles.

Pour bubbling mixture over the dry ingredients and toss with spoon or spatula until completely coated. Scrape out with spatula into prepared pan, smoothing evenly. Coat hands with cooking spray and press mixture to remove air pockets and create an even, firm layer. Refrigerate until firm, about 30 minutes to 1 hour, and cut into 8 bars. These bars tend to be crumbly. After a few days, go ahead and crumble the leftover bars (if any), to convert back into “granola.”


Laurie Triplette is a writer, historian and accredited appraiser of fine arts, dedicated to preserving Southern culture and foodways. Author of the award-winning community family cookbook GIMME SOME SUGAR, DARLIN’, and editor of ZEBRA TALES (Tailgating Recipes from the Ladies of the NFLRA), Triplette is a member of the Association of Food Journalists, Southern Foodways Alliance and the Southern Food and Beverage Museum. Check out the GIMME SOME SUGAR, DARLIN’ website and follow Laurie’s food adventures on Facebook and Twitter.

Most Popular

Recent Comments

scamasdscamith on News Watch Ole Miss
Frances Phillips on A Bigger, Better Student Union
Grace Hudditon on A Bigger, Better Student Union
Millie Johnston on A Bigger, Better Student Union
Binary options + Bitcoin = $ 1643 per week: https://8000-usd-per-day.blogspot.com.tr?b=46 on Beta Upsilon Chi: A Christian Brotherhood
Jay Mitchell on Reflections: The Square
Terry Wilcox SFCV USA RET on Oxford's Five Guys Announces Opening Date
Stephanie on Throwback Summer
organized religion is mans downfall on VP of Palmer Home Devotes Life to Finding Homes for Children
Paige Williams on Boyer: Best 10 Books of 2018
Keith mansel on Cleveland On Medgar Evans
Debbie Nader McManus on Cofield on Oxford — Lest We Forget
Bettye H. Galloway on Galloway: The Last of His Kind
Richard Burns on A William Faulkner Sighting
Bettye H. Galloway on Galloway: Faulkner's Small World
Bettye H Galloway on Galloway: Faulkner's Small World
Bettye H Galloway on Galloway: Faulkner's Small World
Bettye H. Galloway on Galloway: Faulkner's Small World
Ruby Begonia on Family Catching Rebel Fever
Greg Millar on The Hoka
Greg Millar on The Hoka
Greg Millar on The Hoka
Greg Millar on The Hoka
jeff the busy eater on Cooking With Kimme: Baked Brie
Travis Yarborough on Reflections: The Square
BAD TASTE IN MY MOUTH on Oxford is About to Receive a Sweet Treat
baby travel systems australia on Heaton: 8 Southern Ways to Heckle in SEC Baseball
Rajka Radenkovich on Eating Oxford: Restaurant Watch
Richard Burns on Reflections: The Square
Guillermo Perez Arguello on Mississippi Quote Of The Day
A Friend with a Heavy Heart on Remembering Dr. Stacy Davidson
Harold M. "Hal" Frost, Ph.D. on UM Physical Acoustics Research Center Turns 30
Educated Citizen on Buzzed Driving is Drunk Driving
Debbie Crenshaw on Trump’s Tough Road Ahead
Treadway Strickland on Wicker Looks Ahead to New Congress
Tony Ryals on parking
Heather Lee Hitchcock on ‘Pray for Oxford’ by Shane Brown
Heather Lee Hitchcock on ‘Pray for Oxford’ by Shane Brown
Dr Donald and Priscilla Powell on Deadly Plane Crash Leaves Eleven Children Behind
Dr Donald and Priscilla Powell on Deadly Plane Crash Leaves Eleven Children Behind
C. Scott Fischer on I Stand With Coach Hugh Freeze
Sylvia Williams on I Stand With Coach Hugh Freeze
Will Patterson on I Stand With Coach Hugh Freeze
Rick Henderson on I Stand With Coach Hugh Freeze
George L Price on I Stand With Coach Hugh Freeze
on
Morgan Shands on Cleveland: On Ed Reed
Richard McGraw on Cleveland: On Cissye Gallagher
Branan Southerland on Gameday RV Parking at HottyToddy.com
Tom and Randa Baddley on Vassallo: Ole Miss Alum Finds His Niche
26 years and continuously learning on Ole Miss Puts History In Context With Plaque
a Paterson on Beyond Barton v. Barnett
Phil Higginbotham on ‘Unpublished’ by Shane Brown
Bettina Willie@www.yahoo.com.102Martinez St.Batesville,Ms.38606 on Bomb Threat: South Panola High School Evacuated This Morning
Anita M Fellenz, (Emilly Hoffman's CA grandmother on Ole Miss Spirit Groups Rank High in National Finals
Marilyn Moore Hughes on Vassallo: Ole Miss Alum Finds His Niche
Jaqundacotten@gmail williams on HottyToddy Hometown: Hollandale, Mississippi
Finney moore on Can Ole Miss Grow Too Big?
diane faulkner cawlley on Oxford’s Olden Days: Miss Annie’s Yard
Phil Higginbotham on ‘November 24’ by Shane Brown
Maralyn Bullion on Neely-Dorsey: Hog Killing Time
Beth Carr on A Letter To Mom
Becky on A Letter To Mom
Marilyn Tinnnin on A Letter To Mom
Roger ulmer on UM Takes Down State Flag
Chris Pool on UM Takes Down State Flag
TampaRebel on UM Takes Down State Flag
david smith on UM Takes Down State Flag
Boyd Harris on UM Takes Down State Flag
Jim (Herc @ UM) on Cleveland: Fall Vacations
Robert Hollingsworth on Rebels on the Road: Memphis Eateries
David McCullough on Shepard Leaves Ole Miss Football
Gayle G. Henry on Meet Your 2015 Miss Ole Miss
Guillermo F. Perez-Argüello on Neely-Dorsey: Elvis Presley’s Big Homecoming
Jennifer Mooneyham on ESPN: Ole Miss No. 1 in Nation
Wes McIngvale on Ole Miss Defeats Alabama
BARRY MCCAMMON on Ole Miss Defeats Alabama
Laughing out Loud on ESPN: Ole Miss No. 1 in Nation
Dr.Bill Priester on Cleveland: On Bob Priester
A woman who has no WHITE PRIVILEGE on Oxford Removes Mississippi Flag from City Property
A woman who has no WHITE PRIVILEGE on Oxford Removes Mississippi Flag from City Property
paulette holmes langbecker on Cofield on Oxford – Rising Ole Miss Rookie
Ruth Shipp Yarbrough on Cofield on Oxford — Lest We Forget
Karllen Smith on ‘Rilee’ by Shane Brown
Jean Baker Pinion on ‘The Cool Pad’ by Shane Brown
Janet Hollingsworth (Cavanaugh) on John Cofield on Oxford: A Beacon
Proud Mississippi Voter on Gunn Calls for Change in Mississippi Flag
Deloris Brown-Thompson on Bebe’s Letters: A WWII Love Story
Sue Ellen Parker Stubbs on Bebe’s Letters: A WWII Love Story
Tim Heaton on Heaton: Who is Southern?
Tim Heaton on Heaton: Who is Southern?
Karen fowler on Heaton: Who is Southern?
Don't Go to Law School on Four Legal Rebels Rising in the Real World
bernadette on Feeding the Blues
bernadette on Feeding the Blues
Joanne and Mark Wilkinson on Ron Vernon: a Fellowship of Music
Mary Ellen (Dring) Gamble on Ron Vernon: a Fellowship of Music
Cyndy Carroll on Filming it Up in Mississippi
Dottie Dewberry on Top 10 Secret Southern Sayings
Brother Everett Childers on ‘The Shack’ by Shane Brown
Mark McElreath on ‘The Shack’ by Shane Brown
Bill Wilkes, UM '57, '58, '63 on A Letter from Chancellor Dan Jones
Sandra Caffey Neal on Mississippi Has Proud Irish Heritage
Teresa Enyeart, and Terry Enyeat on Death of Ole Miss Grad, U.S. Vet Stuns Rebel Nation
P. D. Fyke on Wells: Steelhead Run
Johnny Neumann on Freeze Staying with Rebels
Maralyn Bullion on On Cooking Southern: Chess Pie
Kaye Bryant on Henry: E. for Congress
charles Eichorn on Hotty Tamales, Gosh Almighty
Jack of All Trades on Roll Over Bear Bryant
w nadler on Roll Over Bear Bryant
Stacey Berryhill on Oxford Man Dies in Crash
John Appleton on Grovin' Gameday Memories
Charlotte Lamb on Grovin' Gameday Memories
Guillermo F. Perez-Argüello on Two True Mississippi Icons
Morgan Williamson on A College Education is a MUST
Morgan Williamson on A College Education is a MUST
Jeanette Berryhill Wells on HottyToddy Hometown: Senatobia, Mississippi
Tire of the same ole news on 3 "Must Eat" Breakfast Spots in Oxford
gonna be a rebelution on Walking Rebel Fans Back Off the Ledge
Nora Jaccaud on Rickshaws in Oxford
Martha Marshall on Educating the Delta — Or Not
Nita McVeigh on 'I'm So Oxford' Goes Viral
Guillermo F. Perez-Argüello on How a Visit to the Magnolia State Can Inspire You
Charlie Fowler Jr. on Prawns? In the Mississippi Delta?
Martha Marshall on A Salute to 37 Years of Sparky
Sylvia Hartness Williams on Oxford Approves Diversity Resolution
Jerry Greenfield on Wine Tip: Problem Corks
Cheryl Obrentz on I Won the Lottery! Now What?
Bnogas on Food for the Soul
Barbeque Memphis on History of Tennessee Barbecue
Josephine Bass on The Delta and the Civil War
Nicolas Morrison on The Walking Man
Pete Williams on Blog: MPACT’s Future
Laurie Triplette on On Cooking Southern: Fall Veggies
Harvey Faust on The Kream Kup of the Krop
StarReb on The Hoka
Scott Whodatty Keetereaux Keet on Hip Hop — Yo or No, What’s Your Call
Johnathan Doeman on Oxford Man Dies in Crash
Andy McWilliams on The Warden & The Chief
Kathryn McElroy on Think Like A Writer
Claire Duff Sullivan on Alert Dogs Give Diabetics Peace of Mind
Jesse Yancy on The Hoka
Jennifer Thompson Walker on Ole Miss, Gameday From The Eyes of a Freshman
HottyToddy.com