the whole food plan

About a month ago my husband came back from his yearly physical with high cholesterol.  With both of us being in shock due to him only being 37 and in top shape, we took a look at what we are eating regularly.

I’ve always cooked low calorie, low fat meals in our house but this made me think about the packaged foods that we often eat on the go.  Looking at some of the labels was a wake up call.  Although my breakfast ‘on the go’ bars were labeled whole grain and healthy, they were anything but.

This caused a major overhaul of our pantry!  Even items such as flavored yogurts that I was feeding my children several times a day are loaded with sugar, actually one container is twice their daily limit.

I found many new whole food recipes that I would love to share with all of you.  This one for Cherry Walnut Bars is a favorite in my house!

Walnut and Dried Cherry Bars


  • 1 cup quick-cooking oats
  • 3/4 cup whole-wheat pastry flour or regular whole-wheat flour
  • 1/4 cup toasted wheat germ
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup honey
  • 1/3 cup unsweetened applesauce
  • 1/4 cup canola oil   ( I cut the oil out and substituted more applesauce to avoid saturated fats)
  • 1 egg, beaten to mix
  • 1 egg white
  • 3/4 cup chopped dried tart cherries
  • 1/2 cup finely chopped walnuts
  • Cooking spray
  • 1/4 cup “fruit only” apricot preserves


Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.

In another bowl, whisk together the honey, applesauce, oil, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add the dried cherries and walnuts.

Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out

clean, 30 to 35 minutes. Put the preserves in a small saucepan and bring to a boil. As soon as the bars come out of the oven, brush with the preserves. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.

Per Serving

Calories 230; Total Fat 9 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 4 g) ; Protein 4 g; Carb 34 g; Fiber 2 g; Cholesterol 20 mg; Sodium 60 mg

Excellent source of: Manganese

Good source of: Thiamin

Source:  Ellie Krieger – She has some of our favorite healthy recipes!


Posted in Be Creative, Food, Tutorial.

One Response to the whole food plan

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