FRIDAY FARE: Healthy Holiday Gifts

It's a week before Christmas, and I thought I'd give you some healthy options for food gifts. I'm including here a soup recipe , a breakfast recipe, and a treat. These recipes all come from Eatingwell.com...


Southwestern Three-Bean & Barley Soup Mix

Ingredients

• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/3 cup dried black beans
• 1/2 cup pearl barley
• 1/3 cup dried kidney beans
• 1/3 cup dried great northern beans

Preparation

1. Layer chili powder, cumin, oregano, black beans, barley, kidney beans and great northern beans in a clean, dry 2-cup jar or bag.
2. To turn the soup mix into a pot of soup: Heat 1 tablespoon extra-virgin olive oil in a Dutch oven over medium heat. Add 1 diced large onion, 1 diced celery stalk and 1 diced carrot; cook, stirring occasionally, until softened, about 5 minutes. Add 9 cups water, 4 cups broth and the soup mix. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with 3/4 teaspoon salt, or to taste.

Tips & Notes

• Make Ahead Tip: Store in an airtight container for up to 1 month.

Cranberry-Almond Granola



Ingredients

2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided

Preparation

Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.

Tips & Notes

Make Ahead Tip: Store granola in airtight containers for up to 2 months.

Dark Chocolate Sauce



Ingredients

• 1 cup packed light brown sugar
• 2/3 cup unsweetened cocoa powder
• 1 1/2 cups 1% milk
• 2 ounces chopped bittersweet or semisweet chocolate
• 1 teaspoon vanilla extract

Preparation

1. Whisk brown sugar and cocoa powder in a large heavy saucepan. Gradually whisk in milk until a smooth paste forms. Bring to a simmer, whisking constantly. Reduce heat to low and simmer, whisking constantly, for 4 minutes. Remove from heat and add chopped chocolate; stir until melted. Stir in vanilla. Let cool slightly; serve warm.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.