Healthy Recipes

No-Bake Treats

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Overindulging in empty calories is a holiday hazard. Here are ways to pack treats with nutrients, using delicious dried fruits, nuts, spices, whole-grain cereals and even chocolate. Fruits and nuts are rich in antioxidants; cinnamon suppresses blood sugar spikes; chocolate may help your heart and your mood. 

Peanut Butter Clusters
10 ounces Reese's Peanut Butter Chips
1/2 cup dry-roasted, unsalted peanuts
1/2 cup regular oats, uncooked
1/2 cup raisins
1 tsp. cinnamon

Microwave chips in a bowl on high power until melted, about 1 1/2 minutes. Stir. Add remaining ingredients; mix thoroughly. Using your hands, firmly roll into 1-inch balls. Cool.

Yield: 3 dozen balls.
Per ball: 64 calories, 2g protein, 3g fat (2g saturated), 7g carbs, 0g fiber, 19mg sodium.

Coconut-Apricot Truffles
1 1/2 cups whole, unsalted almonds
2 cups dried apricots
2 tsps. cinnamon
2 tsps. almond extract
1/2 cup sweetened shredded coconut

In a food processor with the knife blade, thoroughly combine first four ingredients until the mixture forms a dough-like ball. Using your hands, firmly roll into 1-inch balls. Roll in coconut.

Yield: 3 dozen balls.
Per ball: 55 calories, 1g protein,3g fat (0.5g saturated), 6g carbs, 1g fiber, 4mg sodium.

Orange-Fruit Nut Truffles
1 1/2 cups walnuts
1 cup orange-essence dried plums (prunes)
1/2 cup dried cranberries
1/2 cup chocolate-covered raisins (or plain raisins)
1 tsp. cinnamon
1/4 tsp. ground ginger
1 tsp. vanilla extract

In a food processor with the knife blade, blend all until a dough-like ball is formed. Using your hands, roll into 1-inch balls. Optional: Top each with a walnut piece. Yield: 3 dozen balls.

Per ball: 62 calories, 1g protein,3g fat (0.5g saturated), 8g carbs, 1g fiber, 1mg sodium.

Mint Chocolate Clusters
1 cup semisweet chocolate chips
1 tsp. mint extract
1/2 cup pecan pieces
2/3 cup Cheerios
1/3 cup M&Ms mini baking bits (or raisins)

Microwave chocolate chips in a bowl on high power until melted, about 2 minutes. Stir in mint. Thoroughly stir in remaining ingredients. Using a teaspoon, drop 1 1/2-inch pieces on wax paper. Cool.

Yield: 2 dozen pieces.
Per piece: 68 calories, 1g protein,4g fat (2g saturated), 7g carbs, 1g fiber, 8mg sodium.