Something to Anticipate: Chocolate Cookie Bars with Creamy Filling

Anticipation

n. noun the act of expecting or foreseeing something; expectation or presentiment.

If you’ve been following this blog you are aware that I am, along with my colleagues, anticipating the #BlogBrûlée. Woo Hoo! We’ve been tweeting, blogging  and instagraming for weeks now about this inaugrual event taking place over the weekend of Sept 12 in beautiful Vermont. Why? Because anticipation is half the fun! The same goes for eating. Love your food! Instead of settling for the easiest option (something straight out of a bag or box), add a little pizazz to the lunch or bento boxes of your loved ones with the promise of something homemade, fresh and flavorful. Maybe like this…Chocolate Cookie Bars with Creamy FillingI made these  chocolate cookie bars with creamy filling in response to this month’s Recipe Redux challenge. The theme for August: Bars and Bites for Brown Bags,  is timed just right for back to school.Chocolate Cookie Bars with Creamy Filling

Chocolate Cookies Bars with Creamy Filling

Serves 24     adjust servings


Ingredients

  • 1 cup all purpose flour, sifted
  • 1 cup white whole wheat flour, sifted
  • 1/2 cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup low fat Greek yogurt
  • 1/2 cup unsalted butter
  • 1 cup light brown sugar
  • 2/3 cup granulated sugar
  • 2 large eggs
  • 1 teaspoon vanilla extract

for the filling

  • 16 oz part skim ricotta cheese or low fat cottage cheese, drained
  • 1/4 cup sugar
  • 1 egg
  • 2 Tablespoons honey
  • 1/2 cup chopped pistachios

Instructions

  1. 1. Preheat oven to 350 degrees F.
  2. 2. Line a 13 x 9 inch baking pan with non-stick aluminum foil.
  3. 3. In a large bowl sift together the flours, cocoa, baking powder, and salt. Set aside.
  4. 4. Cream yogurt, butter,  brown sugar, and granulated sugar until light and fluffy. Beat in eggs one at a time. Beat in vanilla.
  5. 5. Beat in flour mixture a little at a time, until well blended and smooth.
  6. 6. Set aside 1 cup of dough and refrigerate.
  7. 7. Spread the remainder of the dough into the prepared baking pan using a spatula or the bottom of a measuring cup to press the dough into a even layer.
  8. 8 Make the filling by adding ricotta cheese, sugar, egg, honey to a medium bowl and stirring to combine.
  9. 9. Spread filling evenly over the bottom layer of dough.
  10. 10. Take out out the reserved dough from the refrigerator and using a grater, shred dough over top of filling creating third layer, or simply crumble reserved dough on top.
  11. 11. Bake 40 to 50 minutes. Allow to cool completely before cutting. Store in the refrigerator. Pack in lunch or bento boxes with a lunch box freezer pack or next to a bottle of frozen water.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 190kcal Calories from fat 77
% Daily Value
Total Fat 9g 14%
Saturated Fat 5g 25%
Transfat 0g
Cholesterol 42mg 14%
Sodium 68mg 3%
Carbohydrate 25g 8%
Dietary Fiber 2g 8%
Sugars 15g
Protein 5g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


My Trip to the Wheat State: A Nutritional Perspective

 My Trip to the Wheat State: A Nutritional Perspective

Summer is a great time to do something out of the ordinary; this summer I  was fortunate enough to get that  chance!  I had a unique opportunity to take part in  a “Wheat Safari”  hosted by the Wheat Foods Council that helped expand  my knowledge about wheat and wheat products. It included a visit to a Kansas wheat farm complete with a combine ride; a mill tour; participation in baking labs; and taste testing some freshly, finished products at a locally owned and operated bakery!   Meeting others in my field and  sharing work experiences  was yet another valuable learning experience. (There were 25 of us). Interestingly, we all shared similar experiences with the public. My colleagues  found consumers to be: afraid of carbohydrates, confused about whole grains and some even unnecessarily avoiding breads, cereals and whole grains. In this post I hope to quell your carbohydrate fears, eliminate the confusion between  whole grains and whole wheat, and tell you about the newest class of wheat that may be the answer to your prayers!

Let me start by explaining the  recommendations for carbohydrates. Nutrition experts recommend you consume 45 -60% of your calories as carbohydrate.  If you are sedentary, the lower end; if you are an athlete, the high end. I frequently get asked, “Why do athletes require such a large portion of their diets as carbohydrates?”  The answer is simply ENERGY!  Carbohydrates are the preferred energy source for muscles.  I promise to discuss more on this in a later post. According to Janet Walberg Rankin, Ph.D., Professor, Virginia Tech,   “A high carbohydrate diet has been identified to be beneficial for performance of various types of exercise and is better for overall health.”

When on a  balanced diet,  your carbohydrates should come from  a variety of  sources including:   fruits; vegetables; legumes;  low fat or non-fat dairy products;  breads , cereals and whole grains. Low consumption of  carbohydrate containing  foods (fruits, vegetables, legumes, and whole grains) will lead to reduced dietary fiber, vitamins, minerals, and phytochemicals- the substances that  have been linked to disease prevention.

Did you know that  >90% of  Americans are falling short of their daily fiber recommendations? That’s why I, and other health experts, are concerned about   individuals  restricting carbohydrates or getting too many from the wrong sources. Research has shown fiber, once only touted as the substance necessary for regularity, to be  helpful with weight control, by increasing satiety (it fills you up), and  also associated with a decreased incidence of cardiovascular disease, diabetes and some cancers.

The National Academy of Sciences’ Institute of Medicine recommendations for fiber are:

• women 50 years of age or younger: 25 g/ day

• women 51 years of age and older:  20 g/day

• men 50 years of age or younger: 38 g/day

• men 51 years of age or older :  30 g / day

 My Trip to the Wheat State: A Nutritional Perspective

Whole grains are good sources of fiber, yet many consumers aren’t sure what they are.  A whole grain means 100% of the orginal kernel is present: the bran, germ and endosperm. Here is a list of the more common whole grains : amaranth, barley, brown rice, buckwheat, corn and popcorn, millet, oats, quinoa, rye, sorghum, wheat (including farro and bulgar), and wild rice.

Should you eat whole wheat or whole grain?  I say some of both! The recommendation for  whole grains is 3 servings/day or 48 grams. Whole wheat is just one of the many whole grains you have to choose from.   If you find yourself confused about the difference between whole wheat and whole grains, keep this analogy from the Wheat Grains Counsel in mind:

 Whole wheat is to whole grain as a carrot is to vegetables.

 

Finally, I want to share information with  you about the newest class of U.S. wheat,  white whole wheat, which I was only vaguely familiar with prior to my trip. If you or your kids prefer the taste of refined white bread, but are looking for the nutritional benefits of whole wheat try white whole wheat. The bran of white whole wheat is lighter in color and milder in taste. You can have the nutritional benefits of a whole wheat, but keep the taste your accustomed  to.  White whole wheat contains a different phytochemical profile than red whole wheat products. (Just like red fruits and vegetables contain different phytonutrients than green fruits and vegetables.) Nutritional differences can occur between all wheat varieties  because of environmental conditions, such as weather and soil. For example, the wheat grown in a drought year will have a higher protein content.

There is no need to fear carbs! Eating  appropriate amounts and types of carbohydrates  are health enhancing. If you are concerned about your weight, make sure you are consuming the fiber containing carbohydrates as they will actually aid in your weight loss. Aim for 3 servings or 48 grams of whole grain daily. Whole wheat is a whole grain, but if you prefer the taste of refined white bread, white whole wheat may deliver on both taste and nutrition!

Disclosure: The Wheat Foods Council funded my trip to Kansas. I was not compensated for my time or for writing this blog post. The opinions are my own.

Diane Boyd, MBA, RD, LDN

www.capefearnutrition.com

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