
Posted by Sandy Gluck
Today's sandwich day theme: power lunches. Packed in whole-wheat pitas, loaded with good for you ingredients like tuna (for omega-3’s), pinto beans (fiber and protein), green beans, and tomatoes, all tossed in a lemony vinaigrette. These sandwiches should keep you from hitting the low energy wall when 3:00 pm rolls around. But, in case you do; I made power bars too. You can play around with the ingredients in the bar, swapping in whatever dried fruit (or mini chocolate chips), for the raisins, choose a nut other than almonds, substitute sunflower or any nut butter for the peanut butter, and choose honey instead of agave. In any event, you'll get lots of good-for-you, not too-sweet-bars. Here's to keeping that energy up!
Oat Power Bars
This makes one 9 x 9-inch pan, 12 bars. These bars will keep for a week in a tightly sealed container, or can be wrapped and frozen up to 3 months.
Ingredients:
2 cups rolled oats
1/2 cup raisins
1/3 cup natural almonds, coarsely chopped
1/4 teaspoon salt
2 large egg whites
1/3 cup agave nectar (light or dark), or honey
1/4 cup natural, unsweetened peanut butter
1/2 teaspoon vanilla extract
Directions:
1. Preheat the oven to 350. Line a 9 x 9-inch baking pan with parchment or foil (if using foil, lightly oil), leaving a 1-inch overhang on 2 sides. Spread oats on a baking sheet and bake 10 minutes, tossing once or twice, until lightly browned and fragrant. (You can skip this step if you like, but I think it makes the bar taste richer.) Transfer to a large bowl.
2. Add raisins, almonds, and salt; toss to combine. Add egg whites and stir to coat.
3. In a small skillet, heat the agave nectar and peanut butter over low until peanut butter has melted. Pour over oat mixture, add vanilla and stir to combine. Transfer to pan and using a spatula spread and flatten to make even. Bake 20 minutes or until set. Cook 5 minutes in pan, then using overhang, lift out of pan and transfer to wire rack to cool. Cut into 12 bars.
Sandy's Power Lunch
Makes 4 sandwiches
Ingredients:
2 cans (6 ounces each) tuna packed in olive oil, drained
1 can (15 ounces) pinto beans, rinsed and drained
4 ounces green beans, trimmed, halved crosswise and steamed
3 plum tomatoes, diced
2 tablespoons lemon juice
2 teaspoons olive oil
1 tablespoon fresh tarragon leaves, coarsely chopped
1/2 teaspoon coarse salt
4 whole-wheat pitas, tops cut off
Directions:
1. In a large bowl, toss together tuna, green beans, pinto beans, tomatoes, lemon juice, oil, tarragon, and salt. Toss to combine. Spoon mixture into pitas and serve.