Delightfully Healthy! Fiber Friday

Tasting Friday, 4/19, 6:00 – 7:30 pm

We’ ll be serving Blackberry Crumble Bars and an Asparagus & Brussels Sprout Salad with Honey Dijon Dressing!

Spring is finally here! The robins are back, and the flowers are blooming. We have two great recipes for you that will add fiber and flavor into your diet and get you into the swing of Spring!

Our first recipe — Blackberry Crumble Bars are a great and easy way to add flavor and fiber into your day. These tasty treats are super quick and easy to make, and they are a great way to get the whole family into the kitchen. Blackberries are naturally high in fiber (1 cup of fresh blackberries meets ⅓ of your daily fiber needs). Making sure that you get enough fiber every day is a great way to boost your health. It is recommended that most people get 25 to 30 grams of fiber every day. The average American only eats about 15 grams per day. That’s only half of the recommended amount! Meeting your daily fiber needs through your diet (not through supplements) is associated with better heart health, better diabetes control, and regulation of your bowel. Blackberries are also a great source of Vitamin C, which helps to boost your immune system. The compounds that give blackberries their rich, glossy color, anthocyanins, have been heavily researched and are believed to boost the body’s immune system, help prevent against some GI cancers, and generally help us live longer healthier lives!

The wonderful, fresh blackberries mixed with the nutty flavor of oats in this naturally sweet treat will leave you not only with numerous health benefits but feeling satisfied, too!

Our second recipe is a refreshing but satiating salad that has roasted asparagus & Brussels sprouts, dried cranberries, goat cheese crumbles, and a homemade honey dijon vinaigrette. This Asparagus & Brussels Sprout Salad is the perfect side dish to compliment your lunch or dinner. Not only is this dish vibrant in color, it’s also packed with nutrients in every bite!

Asparagus is a great vegetable to use in salads due to its natural sweetness when sauteed or roasted. It’s also a great source of Vitamin K and folate. One cup of asparagus has 57% and 34% of the Daily Recommended Intake of Vitamin K and folate, respectively. Vitamin K is one of the fat-soluble vitamins typically found in dark leafy greens. It is essential in helping our blood clot when we get cuts or injuries. Folate is a B-vitamin (also known as vitamin B9) that allows our cells to grow and develop properly. Think of folate as a vitamin that aids in the repairs of our cells and helps keep them healthy and happy. Consuming adequate amounts of folate can also help prevent certain types of anemia!

Brussels Sprouts are a diverse vegetable as they can be cooked in multiple ways. They can be blanched, boiled, broiled, roasted, grilled, sauteed, and even eaten raw! In this featured recipe, we shred the Brussels sprouts raw and coat them in our homemade honey Dijon vinaigrette. Brussels Sprouts are naturally high in Vitamin C and fiber. Vitamin C is an antioxidant, which helps protect our cells against damage. Vitamin C is also a key component that helps makes collagen, a natural protein found in our bodies. Collagen helps to keep our hair, nails, bones, and tendons strong, which is important especially as we age.

Blackberry Crumble Bars

Photo credit and adapted from theprettybee.com

Ingredients

2½ cups certified gluten-free oats
¼ cup gluten-free flour (all-purpose flour works as well)
¾ cups brown sugar or coconut sugar
¼ teaspoon of sea salt
1 cup vegan buttery spread cut into cubes
2½ cups fresh blackberries rinsed and dried

Directions

1. Preheat the oven to 375 degrees. Line an 8×8 pan with parchment paper so that it hangs over two sides.

2. Put the gluten-free oats, gluten-free flour, vegan buttery spread, brown sugar, and salt in a large bowl. Using a pastry cutter or two forks, mix the ingredients together until it resembles large crumbs.

3. Place half of the crumbs in the bottom of the prepared pan. Use your hands to pat it down firmly. Bake the bottom crust at 375 degrees for 15 minutes. Remove from oven.

4. Put the blackberries on top of the crust, and evenly distribute them. Top with the remaining crumble mixture, patting it down lightly.

5. Bake at 375 degrees for 25-50 minutes, until the berries are bubbling and the crumb topping is golden brown.

6.If you plan to slice this into neat bars, be sure to let it cool completely. Otherwise, you can use a spoon to scoop it out and enjoy it while it is warm.

Asparagus & Brussels Sprout Salad w/Honey Dijon Dressing

Recipe adapted and photo credit from joyfulhealthyeats.com

Ingredients

16 oz Brussels sprouts, shaved
1 bunch of asparagus, bottom 2″ cut off
1 tablespoon olive oil
½ teaspoon of sea salt
⅓ cup dried cranberries
¼ cup pecan pieces
1 tablespoon stone ground mustard
3 tablespoons white balsamic vinegar
3 tablespoons olive oil
1 teaspoon raw honey
Salt & Pepper to taste
Optional: 2 oz. goat cheese, crumbled

Directions

1. Preheat oven to 400.

2. Add the prepared asparagus to baking sheet. Season with 1 tablespoon of olive oil and a ½ teaspoon of sea salt. Toss to coat. Spread asparagus out on the baking sheet into a single layer.

3. Bake for 15 minutes. Remove and cut asparagus into 2″ sticks. Set aside.

4. To a large bowl add shaved Brussels sprouts, cranberries, pecan pieces, goat cheese (if using), and asparagus.

5. In a small bowl, add stone ground mustard, white balsamic vinegar, remaining olive oil, raw honey, and salt and pepper to taste. Whisk until oil and vinegar are no longer separated.

6. Add dressing to the salad, toss to coat everything and serve.

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