Fruit and Nut Energy Bars

1 cup whole oats

1 cup pecans

1/2 cup salted roasted cashews

1/2 cup agave nectar or honey

1/4 cup creamy peanut butter

5 dried figs, stemmed and quartered

1 Tbsp flax seeds

1 Tbsp canola oil

Zest of one lemon

1 cup dried cranberries, blueberries, or currants

1/2 cup unsweetened coconut flakes or unsweetened shredded coconut

Preheat oven to 325. Line a muffin tin with cupcake papers (or line a baking sheet with parchment paper).

In a food processor combine the oats, pecans, cashews, agave or honey, peanut butter, figs flax seeds, canola oil, and lemon zest until coarsely chopped. Add the cranberries and coconut and pulse until just incorporated.

Scrape mixture into a large bowl and stir well. Divide into 12 muffin cups and press down. (If using a baking sheet make 12 bars or rounds approximately 3/4" thick.) Bake for 25 minutes, until the bars are brown around the edges. Let cool completely in muffin tin or baking sheet. Store in an airtight container.

Makes 12.

From Sue J.

Beer Bread

3 cups all-purpose flour
1/4 cup sugar
4 1/2 tsp baking powder
2 Tbsp whole fennel seeds (optional)
1 1/2 tsp salt
1 bottle (12 oz) beer, such as a northwest pilsner or ale
1/4 cup unsalted butter, melted

Preheat oven to 350. Butter a 9x5 inch loaf pan.

Combine the flour, sugar, baking powder, fennel seeds (if using), and salt in a large bowl and stir to evenly mix. Add the beer and stir until just combined. Spoon the batter into the prepared pan and smooth the top with a spatula. Drizzle the melted butter evenly over the top and bake until golden and a toothpick inserted in the center comes out clean, about 50 minutes. Turn the bread out onto a wire rack to cool at least 15 minutes before slicing.

Makes 1 loaf.

Minced fresh herbs - such as rosemary, thyme, or oregano - can be used in place of the fennel seeds.

Fresh Corn Salad

28 oz bag frozen corn (or 5 cobs fresh corn)

1 pint cherry tomatoes, halved or quartered

1 orange bell pepper, diced

1 green pepper, diced

1/2 red onion, sliced into thin half moons

1 can black beans (optional)

1 package feta (or 1 block white cheese, cubed)

3 Tbsp fresh basil, chopped

3 Tbsp red wine vinegar

salt & pepper to taste

Thaw corn in a colander under cool running water and drain well. Put corn into a large bowl and add tomatoes, peppers, onion, beans (if using), cheese, and basil. Add red wine vinegar and stir. Add salt and pepper to taste.

If using corn on the cob:

Preheat grill to medium. Soak corn (in husks) in water for 10-20 minutes. Grill corn for 15 minutes, turning frequently. (The husks will get dry, brittle, and black in places - check often to make sure they don't catch fire!) Remove from grill, remove husks, and cut corn off the cob into a large bowl. You can boil the corn instead of grill it if you'd like.

Serves 8+ as a side dish.

Sweet Potato Shepherd's Pie

For Potatoes:
3 medium sweet potatoes
1/4 cup low fat milk
1 Tbsp butter
salt & pepper

For Filling:
1 Tbsp olive oil
1 chopped onion
2 carrots, peeled and diced
2 cloves garlic, minced
1 1/2 pounds ground beef, 93% lean
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 cup tomato sauce
2 tsp rosemary
1 tsp thyme
1 cup corn
1 cup peas

Preheat oven to 400 degrees.

Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes. Drain in a colander and return to the saucepan. Mash potatoes, then add butter and milk and stir to combine. Set aside.

While potatoes are cooking, prepare the filling. Place the oil into a large saute pan and set over medium high heat. Add the onion and carrots and saute 3 to 4 minutes. Add the garlic and stir to combine. Add the beef, salt and pepper and cook until browned and cooked through. Add the tomato sauce, rosemary, and thyme, and stir to combine. Stir in corn and peas and cook until heated through.

Add the beef mixture to a glass baking dish sprayed with cooking spray. Top with the mashed sweet potatoes, starting around the edges to create a seal to prevent the mixture from bubbling up and smooth with a rubber spatula.

Bake uncovered for 30 minutes. Let stand 15 minutes before serving. Serves 6.

Nutritional info:
Calories: 335
Fat: 13
Carbs: 28
Protein: 27
Fiber: 5