Mindful Eating in the New Year: Make It Delicious with Honey!

I received another batch of recipes from the National Honey Board and want to share them with you because they sound wonderful:

January, 2011

About this time every year people start making a list of their goals and New Year’s resolutions. They begin the year with hope and optimism, with a sense of joy and forward thinking. But somewhere along the way, amidst the trappings of everyday life, it becomes difficult to stay on track.

If your New Year’s resolution is to be more mindful of your eating habits, the National Honey Board has some great recipes to give you the boost you need to push through those difficult moments. Try these simple recipes to sustain you throughout the day (and year!). 

Honey Cherry Granola Bars
(makes 12 to 16 bars)

Snacking can be a blessing or a curse when you’re trying to be mindful of your daily diet. Whether you’re going to work, school or just running errands, make a batch of bars at the beginning of the week and package it in individual servings. You’ll never have to reach for candy or cookies in the afternoon because you’ll never be without a delicious snack!

• 1/3 cup pure honey
• 1/4 cup butter, melted
• 3 egg whites
• 1 teaspoon cinnamon
• 1/2 teaspoon almond flavoring
• 3 cups low-fat granola
• 1/2 cup almonds, coarsely chopped
• 3/4 cup dried cherries

Preheat oven to 350°F. Whisk together honey, butter, egg whites, cinnamon and almond flavoring. Stir in granola, almonds and cherries. Spoon granola mixture into 9-inch, nonstick (or well greased) square pan. Using a piece of wax paper, firmly press granola mixture in pan. Bake 20 to 25 minutes or until lightly browned. Remove pan from oven and place on a cooling rack. Cool completely; cut into bars.

Tropical Bloom Smoothie

(makes 4 servings)

Need a quick breakfast, but also want something that won’t crush your everyday diet? Try this simple smoothie with low-fat milk, protein-rich yogurt and bananas.

• 1-1/2 cups low-fat milk
• 2 medium ripe bananas, peeled
• 1 cup plain yogurt*
• 1/4 cup honey
• 1 teaspoon vanilla*
• 1/2 teaspoon ground cinnamon
• ground nutmeg
• 5 ice cubes

Combine milk, bananas, yogurt, honey, vanilla, cinnamon and nutmeg in blender; process until thick and creamy. Add ice cubes, one at a time, and blend until smooth.

Chicken Lettuce Wraps
(makes 12 servings)

A light, refreshing lunch is just what you need to get through the last half of your day. If you’re in a rush for work in the mornings, make the filling the night before and fill the lettuce at lunch when you’re ready to eat.

• 1 Tablespoon walnut oil
• 1-1/4 lbs. skinless, boneless chicken breasts, cut into bite-size pieces
• 2 Tablespoons rice wine vinegar
• 2 Tablespoons reduced sodium soy sauce
• 2 Tablespoons honey
• 1 cup shredded carrots
• 1/3 cup sliced almonds
• 12 leaves Boston Bibb or butter lettuce

Rinse whole lettuce leaves and pat dry. Add 2 teaspoons oil to a large skillet over medium heat, sauté the chicken until cooked thoroughly, about 7 to 10 minutes. In a medium bowl, whisk together remaining oil, rice wine vinegar, soy sauce and honey until thoroughly mixed. Add chicken, carrots and almonds. To serve, allow guests to scoop chicken mixture onto a lettuce leaf. Wrap the lettuce around the meat like a burrito.

Honey Smoked Salmon
(makes 4 servings)

If you come home after a long day and just want to grab a bag of chips and some dip because you don’t feel like cooking, WAIT! Put down the chips! Fish is a quick-cooking and easy meal component to make for dinner, not to mention it is rich in omega-3 fatty acids, which play a crucial role in brain function. Add some steamed veggies to your plate and a slice of whole grain bread and you’ve made a quick weeknight meal!

• 1/4 cup butter or margarine
• 1/4 cup honey
• 1 Tablespoon liquid smoke
• 2 teaspoons salt
• 1/2 cup dried bread crumbs
• 4 skinless salmon filets (6 to 8 oz. each)

Preheat broiler high for 5 minutes. Place butter in 13 x 9-inch pan; heat under broiler until melted; set aside. In small bowl, mix together honey, liquid smoke and salt. Place bread crumbs in separate small bowl. Rub salmon fillets with honey mixture, coating all sides. Roll each in bread crumbs. Place salmon in pan and turn once to coat with melted butter. Broil 2 inches form heat source 10 to 15 minutes, or until fish is cooked, turning once.

Enjoy and happy eating!

(did I hear someone say Honey?)

"Mommy always tells me I'm her favorite honey bee"