Nutty Millet Bars

Good morning!!! I am up bright and early, getting ready to head to NYC!

Let me fill you in... My pumpkin pie recipe, I shared a few weeks ago on the blog, was chosen as one of the top three finalists in a Too Good to Be Healthy contest, hosted by Joy Bauer, on the Today Show! Can you believe it?! I hardly can, but I am so so excited to make my TV debut on Wednesday morning ;)

I love setting goals. I believe it is one of the most important things we can do to be successful. I write them down. I breathe them in at yoga. I use them as a mantra when I am running. I make my goals a part of everything I do so I am continually striving towards them in every aspect of my life. One of my BIG goals has always been to be on the Today Show. When I was a little girl I wanted to be Katie Couric. As I got older I realized my passion was in nutrition, not quite broadcast journalism, so I set it as a goal to appear on the show as a guest. And guess what? It is happening!

To fuel up for my trip I created a bar I could eat as a quick breakfast and take on the plane. If you want to fuel with me, give these nutty delights a try! Easy to make, great for on-the-go and full of nutrient power! If you'd like to tune in to the segment tomorrow, I believe it will air around 9:30am NY time.

Thanks for all of the love and support!

Nutty Millet Bars

Ingredients

• 1/2 cup millet
• 2 cups water
• 1 cup trail mix ingredients of your choice (nuts, dried fruit, coconut, etc). I used:
• 1/4 cup walnuts
• 1/4 cup almonds
• 1/4 cup coconut
• 1/4 cup dried cranberries
• 1/4 cup nut butter of your choice (I used cashew butter)
• 1/4 cup honey
• 1 tsp cinnamon

Ingredients I chose for my bars.

Preparation Instructions

1. Bring millet and water to a boil. Reduce heat, cover & simmer for 30 minutes.
2. Whisk together nut butter, honey & cinnamon with a fork.
3. Chop up 1 cup of trail mix ingredients.
4. In the last minute of simmering, stir in nut butter mixture. Then add remaining ingredients and stir until mixed.
5. Spread in a square baking dish using the back of a spoon or a spatula.
6. Refrigerate uncovered for at least one hour, until fully chilled.
7. Cut and eat! 

*I whipped up a honey pumpkin butter to top my bar with this morning! Here is the recipe:

Whisk together the nut butter, honey & cinnamon!

Stir it in to cooked millet.

Chop trail mix ingredients.

Press into pan.

Chill & cut into squares

Honey Pumpkin Butter

Ingredients

• 1 Tbsp canned pumpkin
• 1 tsp honey
• 1/8 tsp cinnamon
• dash nutmeg

Preparation Instructions

1. Whisk together all ingredients with a fork.
2. Use as a topping for toast, pancakes, and Nutty Millet Bars, or mix it into oatmeal.

Fuel Facts

Numbers: 183 calories, 4 g protein, 9 g fat, 23 g carbs, 2 g fiber.

             **For 1 bar when cutting recipe into 9 squares.

Numbers: 25 calories, 0 g protein, 0 g fat, 6 g carbs, 1 g fiber
            **For Honey Pumpkin Butter

Ingredient Breakdown:

v Millet – One cup of this gluten-free grain provides 19% of the daily value for magnesium and 17% of the daily value for phosphorus, both of which are essential to the production of ATP. If you remember back to your biology days, ATP stores energy in the mitochondria of the cell, then releases the energy when it is needed by the body.

      The grain also has great versatility in the kitchen. It can be cooked into a fluffy grain for use in place of rice/pasta, or as a base for a grain salad (much like quinoa). Millet can also be prepared into a slightly mushier consistency as a breakfast porridge, or mashed up like potatoes. When cooked like this, it can additionally be pressed into a pan and placed in the fridge to make a millet polenta.

v Cashews – The tree nuts have a lower fat content than most other nuts and most of this fat is in the form of monounsaturated oleic acid, the same heart healthy fat found in olive oil. One quarter cup of cashews provides about 38 percent of your daily needs for copper, a mineral that acts as a coenzyme in many body processes. 90 percent of copper in the body is used to create the transport protein ceruloplasmin. Ceruloplasmin aids in the oxidation of iron, allowing iron to bind to transferrin for transport to body tissues. Without adequate copper intake, iron-deficiency anemia can occur.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Coconut – About 92 percent of the fat in coconut comes from saturated fats. You have probably heard that saturated fats are bad for you and to avoid them in your diet. In general, the rule is to limit saturated fats to less than 10 percent of your total intake. However, not all of these fats are created equal.

Unlike other saturated fats, coconut has a high percent of medium chain fats which are smaller and easier for the body to break down. Instead of storing these shorter chain fats, the body is more likely to use them for energy. This may not lead to weight loss, but it will certainly boost your energy. A few studies have also shown those who consume coconut have an increase in HDL (good) cholesterol and a decrease in LDL (bad) cholesterol.

v Cranberries – The berries get their beautiful color from anthocyanins, phytonutrients in the flavanoid category. Cranberries contain several other phytochemicals as well, all of which may have anti-inflammatory and antioxidant properties.

      The acidity of cranberries has long been credited for their ability to prevent urinary tract infections (UTIs). However, recent studies have shown that this may be due to the content of another phytonutrient, proanthocyanidin (PAC). PAC may prevent bacteria from attaching to the urinary tract lining which in turn protects against UTIs. Researchers believe this same anti-bacterial effect may help prevent the development of stomach ulcers.

v Pumpkin – My favorite fall vegetable is rich in carotenoids, some of which act as precursors for vitamin A. This means that the antioxidants can be converted to vitamin A in the body. Because vitamin A is a fat soluble vitamin, the absorption of carotenoids increases when eaten with a healthy fat source. In this case, almond meal.

Canned pumpkin is also an easy, low-calorie way to bulk up your foods, keeping you satisfied longer. I especially enjoy adding it to oatmeal and smoothies. Since pumpkin is not particularly sweet on its own, you may want to include honey or maple syrup when using it in your favorite recipes.