Perfect for summer picnics or just when you’re on the go
Wheat Berry Apple Salad
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194 calories, 2.9 grams sugar, 2.8 grams fat, 39.3 grams carbohydrates, 6.3 grams protein
Wheat berries are nutrient powerhouses loaded with protein, fiber, iron, and more, making this salad-in-a-jar recipe a particularly nourishing meal! Mixing the dense and chewy grains with apples and dried cranberries offers a winning sweet and savory combination. A light lemon and vinegar dressing helps keep the calorie count down too!
3 c. cooked wheat berries
1/2 organic Granny Smith apple, chopped
1/3 c. dried cranberries
1 scallion, minced
2 tbsp. parsley, chopped
1 tbsp. lemon juice
1 tbsp. balsamic vinegar
1/2 tbsp. olive oil
Mix all salad ingredients in a bowl and set aside. Whisk the lemon juice, balsamic vinegar, and olive oil until well combined. Toss with salad.
Makes 4 servings.
Recipe provided by Savor the Thyme
Sweet and Spicy Cornbread-Topped Chili
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465 calories, 13.8 grams sugar, 6.3 grams fat, 61 grams carbohydrates, 40 grams protein
For the ultimate comfort food, dig into this warm cornbread-topped chili made with lean ground beef. Not only are these savory treats straightforward to make (simply cook the chili, ladle into individual mason jars, and top with cornbread batter), but they’re fun to eat and a surefire crowd pleaser!
1/2 small onion, minced
2 cloves garlic, minced
1 lb. 90/10 ground beef
Salt and pepper
1 29-oz. can tomato sauce
1 15-oz. can black beans, drained & rinsed
1 16-oz. can baked Bush’s Vegetarian Baked Beans
Brown sugar (optional)
1 recipe cornbread batter (boxed or homemade)
Heat a large soup pot over medium-high heat. Add onion, garlic, and ground beef to the pot, season with salt & pepper, then cook, breaking up the ground beef, until no longer pink. Drain well and return to the pan. Turn the heat down to medium-low and add in tomato sauce, black beans, and baked beans. Season with chili powder and cayenne pepper to your tastes, then add in dashes of onion powder, garlic powder, and cumin. Let the chili simmer for 5-10 minutes, then taste and adjust seasonings if necessary. Preheat oven to 375 degrees. Ladle chili into mason jars, then top with cornbread batter, leaving at least 2 in. clear at the top of the jar. Bake on a cookie sheet for 17-22 minutes, or until toothpick inserted into the middle comes out clean.
Makes 4-5 servings.
Recipe provided by Iowa Girl Eats
Mini Peanut Butter Cups
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280 calories, 22.5 grams sugar, 14.8 grams fat, 31.5 grams carbohydrates, 8.3 grams protein
These vegan peanut butter cups owe their silky smooth texture to a secret healthy ingredient: organic tofu! Blended with peanut butter, the tofu adds creamy thickness without any extra calories or fat.
For the crust:
Heaping 1/2 c. + 2 tbsp. graham cracker crumbs (10 squares)
1 1/2 tbsp. pure maple syrup (or other liquid sweetener)
1 tbsp. coconut oil (or Earth Balance)
2 1/2 tsp. cocoa powder
For the filling:
200 g. soft/silken organic tofu, roughly chopped
1/4 c. natural peanut butter
1/2 c. Sucanat or brown sugar, processed into powder (or 3-5 tbsp. icing sugar)
1 tbsp. almond milk
1 tsp. pure vanilla extract
Salt to taste
For the chocolate shell:
2 1/2 tbsp. dark chocolate chips
1 1/2 tsp. coconut oil (or Earth Balance)
If making homemade powdered sugar, add 1/2 c. Sucanat (or brown sugar) into a high-speed blender and blend until a powder forms. Set aside, but leave the lid on as it needs to settle. In a food processor, process the crust ingredients until crumbs are a bit damp. Add 2 tbsp. of the crust into each jar. Spread out evenly and flatten with fingers. Quickly wipe out the processor bowl. Now add the filling ingredients and process until silky smooth, scraping down the sides as necessary. Add 3 tbsp. filling into each jar and spread gently with a spoon. Place jars into freezer, uncovered, for about 30 minutes to firm up a bit. Remove jars from freezer and melt the chocolate on the stove-top or microwave. Spoon 1 tsp. melted chocolate on top of the filling. Quickly, twist the jar around to coat all sides. Repeat for the rest. Chill in the fridge or freezer to firm up the chocolate or just dig in as is!
Makes 5 servings.
Recipe provided by Oh She Glows
Strawberry Banana Oats
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562 calories, 26.1 grams sugar, 8.8 grams fat, 105.5 grams carbohydrates, 20 grams protein
A jar of chewy oats is the perfect breakfast food; not only does a mason jar make your morning nosh look more appealing, it’s also a convenient way to transport your meal to work or school! While this fiber and protein-rich version is flavored with strawberry jam and banana, feel free to add different ingredients for your own healthy twist.
1/2 c. rolled oats (not quick cooking)
1/2 c. plain Greek yogurt
2/3 c. milk
1 tbsp. chia seeds
2-2 1/2 tbsp. strawberry jam
1 small banana, mashed
Mix all the ingredients in a bowl or jar, cover with a lid or plastic wrap, and allow the mixture to sit in the refrigerator overnight. In the morning, stir in the desired mix-ins and enjoy.
Makes 1 large serving.
Recipe provided by Pepper Lynn
Wild Rice Salad
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359 calories, 3.2 grams sugar, 24.2 grams fat, 31.5 grams carbohydrates, 7.1 grams protein
You may not think salads are particularly satisfying, but this version, made with a hearty blend of wild rice, will surely prove you wrong. This nutritious dish is full of nutty, chewy textures from the rice, as well as dried cranberries, pecans, and cashews, which makes it filling (and fun) to eat!
1 c. wild rice
1/2 c. dried cranberries
1/3 c. chopped toasted pecans
1/3 c. chopped toasted unsalted cashews
1/4 c. finely chopped green onions
2 tbsp. finely chopped celery
2 tbsp. finely chopped red onion
2 tbsp. raspberry vinegar or red wine vinegar
1 tbsp. lemon juice
1 clove garlic, minced
1 tsp. Dijon mustard
1 tsp. sugar
1/3 c. olive oil
1/2 tsp. ground pepper
Combine 4 c. water and 1 tsp. salt in a saucepan and bring to a boil. Add the rice. Reduce the heat to medium-low, cover, and simmer until the rice is tender, about 45 minutes. Drain well and cool. Drain the rice (if there is water left in the pot) and transfer the rice to a large bowl. While the rice is cooling, mix in the dried cranberries, pecans, cashews, green onion, celery, and red onion. Mix the vinegar, lemon juice, garlic, mustard, and sugar in a blender. While the blender is running, gradually pour in the olive oil. Pour the dressing over the rice mixture and toss. The salad can be made up to 3 days ahead of time and just chilled in fridge.
Makes 4-6 servings as a side dish.
Recipe provided by Fat Girl Trapped in a Skinny Body
Layered Maple Oat n’ Apple Dessert
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404 calories, 21.9 grams sugar, 27.3 grams fat, 36.7 grams carbohydrates, 7.8 grams protein
These vegan dessert jars are so scrumptious you’d never guess they’re free of gluten, dairy, and refined sugar. The treats are made with decadent layers of maple and toasted walnut cookie, dates, maple almond butter, and shelled flax, so even though they’re sweet, they’re also packed with heart-healthy fiber!
For maple flax:
1/2 c. flax seed
1 tbsp. maple syrup
For apple crumble cookie:
1/2 c. rolled oats
1/2 c. almond flour
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/3 c. coconut oil
1/4 c. coconut/palm sugar
1 chia egg (2 tsp. ground chia seed + 3 tbsp. water)
1/2 tsp. pure vanilla extract
1 pinch white stevia powder
1/2 Granny Smith apple, diced fine
1/2 c. walnuts, roasted
8 medjool dates, pitted and halved (2 dates/jar)
For maple mystery butter:
1/4 c. maple mystery butter
4 random jars
1 tbsp. coconut oil for greasing jars
For maple flax:
Place flax seed in a Ziploc bag and place on the cutting board. Take a flat object (the bottom of a saucepan works nicely) and hit the bag a couple of times until the germ separates from the shell for many of the seeds. Place shelled flax seeds in a small bowl and combine with maple syrup. Set aside.
For apple crumble cookie:
Preheat oven to 170 degrees and line a baking sheet with parchment or a silicon baking mat. Place walnuts on the prepared baking sheet and bake for 40 minutes, stirring once half way through. Remove from oven and allow to cool. Then combine ground flax + water in a small bowl. Set aside. In a large bowl, combine oats, flour, baking powder, baking soda, cinnamon, and salt. Set aside. In a small bowl, beat coconut oil and sugar. Add flax egg, vanilla extract, and stevia and mix well. Pour wet into dry and stir to combine before adding apple and chopped walnuts. Set aside.
To make dessert:
preheat oven to 350 degrees and fill a 9 × 9 square in. pan with 1 in. of water. Set aside. Place a dab of coconut oil in each of your jars and place them in the microwave for 30 seconds (or until oil is melted). Remove from microwave and use fingers to oil the inside of the jar. Place 2-3 tbsp. cookie mixture at the bottom, followed by 2 dates, then 1 tbsp. mystery butter, followed by another 2-3 tbsp. cookie mixture. Top it all off with your maple flax and place in prepared pan. Bake for 35-40 minutes, or until you see the cookie layer pull away from the glass. Remove from oven and take jars out of water bath. Allow to cool for 30 minutes.
Makes about 4 jars, depending on what size jars you use.
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598 calories, 56 grams sugar, 24.1 grams fat, 79.7 grams carbohydrates, 18.5 grams protein for four parfaits
Toss together this palate-pleasing breakfast the night before and you’ll look forward to getting out of bed in the morning!
1 c. old-fashioned or quick-cooking oatmeal (not instant)
1/2 c. sliced almonds
1/2 c. sweetened, shredded coconut
2 tbsp. dark brown sugar
Pinch of salt
Pinch of cinnamon (optional)
3 tbsp. vegetable oil
2 tbsp. maple syrup or honey
2 c. vanilla yogurt (any kind)
2 c. strawberry or other fruit-flavored yogurt (any kind)
1 banana, sliced
2 kiwis, peeled and sliced
10 strawberries, sliced
1/2 c. blueberries
Preheat the oven to 325 degrees. In a large bowl, mix the oatmeal, almonds, coconut, dark brown sugar, salt, and cinnamon (if using). In a small bowl, combine the oil and maple syrup. Add the liquid mixture to the oatmeal mixture, stir them together, and transfer to a baking sheet. Bake for about 15 minutes, stirring halfway for even color. Remove from the oven, and transfer to a large bowl to cool.
To assemble parfaits:
Using four tall glasses or Mason jars, alternately layer the granola, yogurt, and fruit three times. (Use fruit-flavored yogurt for your middle yogurt layer.)
Recipe provided by Ezra Pound Cake