Marshmallow Toasted Oat Treats

One proven fact is that my son loves marshmallows. I decided to surprise him with a marshmallow treat, but of course I had to make it as healthy as possible (in spite of all the sugar). Similar to Rice Crispy treats, but I used toasted oat cereal (similar to Cheerios) and with only 1 gram of sugar per serving.

In a bowl, I mixed together:

• 5 cups toasted oat cereal
• 1 cup oatmeal
• 1/2 cup hemp seeds
• 1/2 cup dark chocolate chips

Then, I melted 10.5 oz of marshmallows in 3 tablespoons of butter on the stove.

Mix the dry ingredients just before combining with the marshmallow mixture, because all of the small seeds and oatmeal fall to the bottom. Mix quickly. Press into a pan. Cool. Eat. Voila.

I must admit that I probably ate as many of these or more than my son did. The day I made them, I took him four when I picked him up at school thinking he might share with someone. He ate all four. Quickly. Wouldn't even share one with me :) The great thing is that you have so many choices of things to add: nuts, seeds, dried fruit, etc.

These remind me of the energy bars I mentioned a while back. Look at the two recipes and make your own creation! The energy bars, though full of calories, offer more nutrition, but it's the same idea of making these to suit your own taste preferences.

I didn't take a picture, so I'll just need to make another batch. The 1/2 cup of chocolate chips was just enough to melt nicely and hide any hint of oatmeal or hemp seeds from little prying eyes! Here's a photo I found online that looks similar though with a bit more chocolate...

Action Item: Next time you make a dessert, see what you can add/change/omit to make it a little healthier.

For Further Reading: Try this recipe for energy bars before your next hike, run or bike ride. The October issue of Runners World also includes some great granola bar recipes.

Hemp Seeds

No. The Super Bowl and picture (above) did
not inspire this post.
Though the timing is good!
Actually hemp seeds and marijuana come
from the same species of plant, but
different  varieties and the similarities
stop there. Hemp seeds do not contain
THC (tetrahydrocannabinol), the active
substance in marijuana.

I made pumpkin/oatmeal/dark chocolate chip cookies last week and threw in a handful of Raw Shelled Hemp Seeds. I added them to my oatmeal yesterday morning giving both the recipe and the meal added protein and omega fatty acids, yay! Remember that anything you put into the recipe also adds calories. So add wisely.

(From Men's Health Magazine) Despite the Cannabis classification, these seeds aren't for smoking. But they may provide medicinal benefits.

Why they're healthy: "Hemp seeds are rich in omega-3 fatty acids, which reduce your risk of heart disease and stroke," says Cassandra Forsythe, Ph. D., a nutrition researcher at the University of Connecticut. What's more, a 1-ounce serving of the seeds provides 11 grams of protein—but not the kind of incomplete protein found in most plant sources. Hemp seeds provide all the essential amino acids, meaning the protein they contain is comparable to that found in meat, eggs, and dairy.

I got this description from Bob's Red Mill website (accurate it seems, but is hyped a bit for marketing purposes!):
Hemp seed may be one of nature's most perfect foods. Considered a complete protein, hemp seed delivers 5 grams of protein in a 2 Tbsp serving, making them a great addition to vegan and vegetarian diets. Hemp is truly a super food providing a perfect balance of omega-3 and omega-6 essential fatty acids in each serving. These fatty acids promote heart health, lower triglycerides, work to reduce inflammation, promote brain health, and support the immune system. Low in carbohydrates, hemp seeds are ideal for those following the paleo diet or who need to be carb conscious for their health.

With a pleasant nut-like flavor and creamy texture, our hulled hemp seeds are a nutritious and delightful addition to hot cereal and smoothies. Their light flavor allows them to blend easily into desserts, breads, pancakes, granola bars and other baked goods. Try them sprinkled on salads and blended into pilafs, you’ll find hemp seeds to be a delightful, nutritious enhancement to almost any dish.


Action Item: As you cook this week, and before you buy hemp seeds, think about where you could add hemp seeds to meals, dishes, baking, smoothies, etc. Put hemp seeds on your next shopping list if you think it would be a good addition to your eating plan. If you're trying to add more protein to your diet, this is a great option.

For Further Reading: 5 Motives to Make Hemp Part of Your Healthy Home