- Full Title: Grilled Fish 300: Enjoy 300 Days With Amazing Grilled Fish Recipes In Your Own Grilled Fish Cookbook! [Smoked Fish Recipes, Fish Grilling Cookbook, Fish Fry Cookbook, Fish Grill Book] [Book 1]
- Autor: Ellie Lewis
- Print Length: 562 pages
- Publisher: Ellie Lewis; 1 edition
- Publication Date: November 30, 2018
- Language: English
- ISBN-10: B07L1JX8GP
- Download File Format | Size: epub | 2,16 Mb
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Brown Rice Milk
Medjool Dates Stuffed with Nut Butter
Easy Veggie Stock
Easy Quinoa with Sautéed Veggies
Gnocchi with Pea Pesto
Warm wild Rice Salad
Buckwheat and Beet Risotto
Creamy Polenta with Mushrooms and Crispy Kale
Quinoa Pizza Crust
Mexican Quinoa Bowl
Quinoa and Turmeric Fritters
Fresh Spring Rolls
Butternut Squash Risotto
Creamy Coconut Porridge
Apple and Cinnamon Porridge Bake
Apple and Honey Loaf
Berry Scones with Coconut Cream
Simple Oat Cookies
Nuts and Seeds
Almond and Chia Energy Bites
Chia Breakfast Pudding
Cinnamon Pecan Granola
Cacao and Hazelnut Spread
Creamy Brazil Nut Cheese
Brazil Nut and Arugula Pesto Pasta
Chocolate Chia Cookies
Double-Layered Hazelnut Cake
Almond Butter Fudge
Beans and Legumes
Three Types of Hummus
Roasted Red Pepper and Paprika Hummus
Cannellini Soup Two Ways
Roasted Tomato with Red Pepper and Basil
Pea and Mint
Chickpea Flour Wraps
Lentil, Zucchini and Mint Salad
Spicy Roasted Chickpeas
Black and Kidney Bean Chili
Lentil and Butternut Squash Dal
Coconut Thai Curry with Chickpeas
Easy Roast Veggies
Classic Mashed Potato
Giant Hash Brown
Ten-Minute Tomato Pasta
Sweet Potato Wedges
Perfect Roast Potatoes
Pan Con Tomate
Cucumber and Avocado Rolls
Carrot, Orange and Cashew Salad
Roasted Squash, Olive, Avocado and Arugula Salad
Broccoli and Avocado Salad
Stuffed Cremini Mushrooms
Marinated Kale Salad
Warm Winter Salad
Cauliflower and Potato Curry
Broccoli with a Tahini Dressing
Zucchini Noodles with Avocado Pesto
Sweet Potato Pancakes
Beet Chocolate Cake with Coconut Frosting
Sweet Potato Brownies
Easy Avocado Chocolate Mousse
Classic Carrot Cake with Caramel Frosting
Baked Apples with Coconut Cream
Simple Mango and Cashew Mousse
Apple and Blackberry Crumble
Baked Bananas Stuffed with Melted Dark Chocolate
Key Lime Pie
Banana, Berry and Caramel Ice Cream
Smoothies and Juices
Eight Delicious Smoothies
Green Goddess Smoothie
Tropical Mango, Pineapple and Coconut Smoothie
Classic Berry Smoothie
Best Breakfast Smoothie
Simple Banana and Spinach Smoothie
Pear, Pomegranate and Basil Smoothie
Mango, Kiwi and Ginger Smoothie
Mint Chocolate Milkshake
Six Amazing Juices
Carrot, Apple and Ginger Juice
Cucumber, Pear and Mint Juice
Glowing Green Juice
Watermelon, Cucumber and Mint Juice
Pineapple, Cucumber and Ginger Juice
Living the Deliciously Ella way
The Perfect Dinner Party: Menu One
The Perfect Dinner Party: Menu Two
Picnics and Healthy Food on the Go
My Favorite Resources
Frequently Asked Questions
This book is dedicated to everyone who has shared this journey with me on my blog. I couldn’t have done it without your love, support and enthusiasm. I hope I can give back as much inspiration as you’ve given me. Thank you for sharing all of this with me; it means more than I could ever explain.
Until just over four years ago I was a sugar monster, and I mean a total addict. I’d always had a serious sweet tooth and as a child my favorite foods were sprinkle sandwiches and what we liked to call chocolate mess. Chocolate mess was pretty amazing, and just as sticky as it sounds. To make it, my sisters and I would raid our kitchen cupboards for anything sweet and throw whatever we could find into a bowl—usually a mix of milk chocolate, marshmallows, gummy sweets, caramel, golden syrup and Rice Krispies—which we’d melt in a saucepan until it formed a gooey pile of chocolate deliciousness. The three of us would then sit with our teaspoons and demolish the whole bowl! My love of sugar grew from there, peaking during my first year of university in St. Andrews when my friends and I basically lived off a delicious mixture of Ben & Jerry’s Cookie Dough ice
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ryo or vital part of the grain. It contains vitamins B and E, essential fatty acids, phytochemicals, and unsaturated lipids. The germ is located at one end of the kernel near where the kernel connects to the stalk. Since it is just under the bran, if the bran is removed, so is the germ.
The endosperm is the largest portion of the kernel and provides the germ’s food supply. It is made up of two types of starch—amylose and amylopectin—and also contains some protein and B vitamins.
In order to qualify as a whole grain, a kernel must have all three parts intact. According to the USDA Dietary Guidelines, when the kernel is cracked into bits, rolled flat for quicker cooking (think of rolled oats, for example), or ground into flour, it must contain the same balance of nutrients found in the original seed to qualify as a whole-grain product. This is the definition also used by the Whole Grains Council, a consortium of scientists, nutritionists, grain producers, and manufacturers whose stated mission is to get more whole grains onto the American table.
When it came to deciding which grains to include in this book, I had to examine each grain’s anatomy to see if it qualified. For example, much of the barley grown in this country has to be stripped of its inedible hull in a process called hulling. Barley’s hull is so tightly attached to the bran layer that some of the bran is rubbed off in the process. Once any bran is rubbed off, the barley qualifies as pearl or pearled barley. If some of the bran is left intact, the barley is called semi-pearled.
According to the definition above, pearl barley, which has been stripped of all or most of its bran, would not qualify for inclusion in a book on whole grains. However, because of its particular anatomy, barley contains fiber throughout the kernel. So even when you are eating pearl barley, you are still getting a good balance of nutrients. I therefore decided to include pearl barley.
Then there’s bulgur, made by parboiling and cracking wheat kernels. Again, during this process some bran is lost. But as parboiling takes place, nutrients from the bran seep into the center. As a result, bulgur offers the range of nutrients available in the whole grain.
Keeping all of these variables in mind, I have included a few processed forms of grains that may not be considered whole in the strictest sense, but give substantial nutritional return. They have the further advantage of being quick-cooking.
I have also included some seeds that are not members of the grain family in botanical terms, but are commonly referred to as “grains” because they are cooked like them and have similar or even better nutritional profiles. These include buckwheat (a member of the rhubarb family), quinoa and amaranth (members of noncereal families of grasses), and wild rice (an aquatic grass).
the health benefits of whole grains
We are fortunate that whole grains are so tasty and versatile because they also happen to promote good health. The word is out that a significant portion of the phytonutrients and phytochemicals in grains are located in the bran and germ, the parts we don’t eat when we choose white bread made from refined flour instead of brown bread made from whole grains. And it is now well known that the phytonutrients and phytochemicals play significant roles in disease prevention.
Although most Americans recognize the health benefits of consuming fruits and vegetables, few realize that whole grains have the same or even more disease-fighting compounds. A roundup of scientific literature gathered by the Whole Grains Council (www.wholegrainscouncil.org) offers a significant body of evidence demonstrating the benefits of adding whole grains to the daily diet.
For example, one study conducted by the Harvard School of Public Health revealed that men aged 40 to 75 who had the highest whole-grain intake (about 40 grams a day) lowered their risk of heart disease by 20 percent. Another study, conducted by Tufts University, found that those who eat three or more servings of whole grains per day are less likely to develop metabolic syndrome and insulin resistance, two common precursors of type 2 diabetes. Other studies reveal that regular whole-grain intake lowers total cholesterol, reduces the risk of stroke and obesity, and is protective against hormone-related and digestive system cancers.
The good news about whole grains is steadily mounting, and as a result, the American Heart Association and the Dietary Guidelines for Americans recommend the consumption of at least three ounces of whole grains a day. To keep up with the latest findings on the health benefits of whole grains, check the websites listed in Further Reading.
BUYER BEWARE: READ THE LABEL AND LOOK FOR THE WHOLE-GRAIN STAMP
A few years ago, I purchased a seven-grain bread in a bakery. When I s
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inspected by environmental health officers and any weights and measures approved by trading standards. Remember that all local councils are different. Making chutneys and pickles to sell for profit requires much the same approach (and may also require you to be registered with the local council), but could be well worthwhile in the long run. While farmers’ markets were originally set up to provide local farmers with a direct outlet to the public, the National Farmers’ Retail & Markets Association (FARMA) is also keen to encourage what it jargonistically terms ‘non-farming secondary food producers’.
There are certain legalities to which one must adhere when making and selling produce for public purchase and consumption – even at the most local of affairs.
THE OVERSEAS INFLUENCE
Defining pickles is reasonably straightforward, which is more than can be said for identifying the exact differences between what is a chutney or a relish, where there can be an element of crossover – as will be seen later in this section and also in the main chapter dealing with recipes. Basically, pickling is simply a method of preserving food by immersing it in brine or vinegar. There is some evidence that the word pickle is derived from the Germanic word pekel, meaning ‘brine’, but it is also known that the word was in existence in the English language of medieval times when it was variously spelled as pekille, pykyl, pekkyll, or pykulle. Although it would not have been known as such, the actual method of pickling has been used since at least Roman times as a means of preserving fruit and vegetables during times of a glut. Cleopatra, Pliny, Julius Caesar and Tiberius were, according to the writings of the Ancients, all avid consumers of pickles (in far more recent times, Napoleon insisted that his catering corps carried portable, preserved fruits and vegetables with which to feed his invading armies).
Despite now being associated with traditional and regional UK foods, especially cold meats and, latterly, the ubiquitous pub ‘Ploughman’s Lunch’ (which is, incidentally, a creation of some 1960s adman’s imagination rather than, as is often supposed, a centuries-old farmer’s hunger-beating standby), chutneys actually originated in India and were first mentioned in British cooking books in the 1600s. The name is a derivation of the word chatni, which was used to describe a strong, sweet relish, but in particularly old books it is often written as chutnee. Its appearance in Britain and elsewhere came about as a result of the development of trade with India; ideas and cooking methods had been brought home, but the ingredients altered in order to make use of whatever produce was available locally (a sentiment that should apply equally to today’s chutney makers). Experts agree that there is a huge difference between what is known as chutney in India and surrounding countries (normally a mixed paste of raw, freshly harvested and ground ingredients) and the much sweeter tasting (cooked and preserved) chutneys found in the Western hemisphere. Somewhat confusingly, any Indian traditionalist tasting such a chutney would probably describe it as a sweet pickle!
The Ploughman’s Lunch is a creation of some 1960s adman’s imagination rather than, as is often supposed, a centuries-old tradition.
And the confusion doesn’t stop there, as what we call a chutney in the UK might be referred to by an American as a relish! When the various people involved with this book were questioned as to what they considered to be the essential difference between a chutney and a relish, most of them simply described a relish as being thin chutney – which is no real help at all! Further research, however, indicates that relishes are made in different ways throughout the world and many are, in fact, a cross between a pickle and chutney. Others are thickened by flour and made creamy by the inclusion of local yogurt. Perhaps the easiest definition to give is that relishes were, in their original form, accompaniments to a main meal, or were a type of cooking marinade, and were often made at the last minute using whatever ingredients were available. Being fabricated from freshly gathered produce and having little or no preserving ingredients included, they obviously had limited ‘shelf life’. Relishes are perhaps best known in America, where they undoubtedly originated as a result of Mexican and Spanish immigrants bringing with them traditional salsa recipes. Incidentally, even accepting that the word salsa is basically a Spanish word for sauce, it is impossible to understand why the same word should be used to describe a kind of dance music of Cuban origin – perhaps it’s because the elements of jazz and rock music encourage a ‘saucy’ dance from the participants?
Think of America and one cannot help but imagine commercially produced tomato ketchup being spread in great, unnaturally coloured globu
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work surface. Both are very useful and quite inexpensive; I’d recommend getting one of each.
Cake Pans: Heavier, commercial-grade cake pans bake the most evenly. Chicago Metallic makes a nice “Commercial II” 9-inch straight-sided cake pan, found in specialty cooking stores. It comes in either a 2-inch- or 3-inch-tall version; I prefer the taller one. You can choose pans with either a removable or a fixed bottom; one advantage of the former is that you can use the flat, thin bottom piece as a base on which to assemble a cake. It’s also very helpful for lifting cake layers and placing them precisely where you want them.
Citrus Juicer: There’s no good substitute for fresh lemon, lime, or orange juice. You can still find the old-fashioned cone-shaped strainers that fit over a cup, but somewhat newer on the market are handheld juicers that squeeze the halved fruit between two hinged levers. BergHOFF makes a good metal version (generally superior to plastic versions, which tend to flex too much for effective juicing).
Cupcake/Muffin Baking Pans: Again, heavier pans always bake better. I like Chicago Metallic’s 12-cup muffin pans, found in specialty cooking stores. The company also makes a jumbo-size pan (perfect for Almond Cake with Raspberries and Chocolate Ganache, this page) and a 24-cup mini-muffin pan, great for smaller cupcakes or breakfast buffet muffins.
Cupcake/Muffin Liners: You can purchase decorative papers with colorful designs in specialty cooking stores, while plain-colored liners are easily found in your local supermarket. “Jumbo” refers to oversize papers; both “standard” and “large” designations are used for standard-size muffins or cupcakes. I look for the “If You Care” brand: they are unbleached, nonstick, and compostable.
Food Processor: A convenience that has become standard equipment in many kitchens. Great for grinding nuts, making purees, and mixing some doughs. Choose a brand based on performance (Cuisinart still sets the standard for home food processors) and a model based on its capacity (bowl size) and horsepower. For example, a 4-cup “mini-prep” processor is fine for grinding small amounts of nuts or bread crumbs, or pureeing fruit. A more versatile machine can hold between 7 and 14 cups, allowing you to do a wider variety of tasks. KitchenAid now makes a 12-cup model that has three interchangeable bowls to accommodate both small and large jobs.
Kitchen Towels: I keep a supply of clean kitchen towels for proofing bread (letting the dough rise). The best I’ve found is the lint-free Ritz Royale Wonder Towel designed for cleaning glasses. Widely available and inexpensive cotton flour-sack towels work well too. Just look for non–terry cloth, lint-free towels.
Knives: An 8- or 10-inch chef’s knife, a serrated knife (sometimes just called a bread knife), and a paring knife are the essential three. LamsonSharp, Wüsthof, and Henckels are all excellent choices. It’s best to go to a store and hold the knives in your hand, checking for size, weight, balance, and comfort. Carbon steel blades hold the best edge.
Measuring Cups and Spoons: Sturdy metal cups will last the longest. The new kid on the block is the Chef’n Pinch+Pour collapsible measuring cup—great for a culinary student’s tool kit or an overcrowded kitchen drawer because of its compact size.
Microplane: This grating tool has become a kitchen standard for good reason: it’s perfect for zesting citrus peel and for finely grating cheese.
Offset Spatulas: Inexpensive and ergonomic, these spatulas are a must for baking and frosting cakes. Their offset design makes it easier to apply even pressure to the frosting, thus giving you straighter, smoother surfaces. Get at least two sizes: a 4-inch blade for cupcakes and narrow pans, and a 7-inch blade for everything else.
Parchment Paper: Many of the recipes in this book call for a parchment paper–lined baking sheet. I simply cut the paper to the size of my sheet and fold any edges under if needed. Rolls of parchment are available at most grocery stores; precut rounds (to aid in releasing cake layers from pans) are available in specialty cooking stores.
Pastry Brushes: These days, silicone pastry brushes are all the rage. I prefer to use natural bristle brushes, though silicone brushes have two advantages: they don’t shed, and you can clean them easily in your dishwasher. Whichever you choose, have a few different sizes for brushing flour off your work surface, applying egg wash to delicate pastries, and so on.
Rimmed Baking Sheets: Chicago Metallic makes great commercial-grade jelly-roll pans measuring 16¾ by 12 by 1 inch. They’re really just heavy-duty baking sheets. Buy at least two—they’ll last a lifetime—then toss out all those old flimsy, warped cookie sheets!
Rolling Pins: I like the wooden 12-by-2¾-inch rolling pins with handles, but many bakers prefer a dowel-type (aka French) 2-inch rolling pin.
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ients, we include many antioxidant-rich foods, simply because they are the whole foods found in nature, providing the building blocks for healthier, sustainable lives.
We believe that people are more likely to do something when they understand why it’s important. Here’s a brief background on antioxidants and their job in the body to give you a better understanding of why you should eat antioxidant-rich whole foods every day. As you get into the details, keep the big picture in mind: antioxidants are among the best natural disease fighters, protecting our bodies from everyday stresses that would otherwise wreak havoc on the cellular structures that hold us together.
The primary task of antioxidants is to stop free radicals before they damage the body. Free radicals are primarily a by-product of oxygen. During aerobic metabolism, every cell in the body utilizes oxygen to make energy so that it can do its job. Just as burning wood forms smoke as a by-product, the body creates by-products called free radical oxidants, or free radicals, when cells burn oxygen. These dangerous free radicals cause extra oxygen to damage cells in the body as they react to molecules in and around the cells. A free radical floating around in the body seeks another molecule to make it whole. Unfortunately, when it binds to another molecule, it tears cell walls, rips pieces of DNA, or changes the chemistry of cell structures. When this little bit of damage is magnified by millions per second, the body suddenly has a disaster on its hands. Over time this cellular damage ages the body and facilitates various disease processes. Antioxidants prevent this negative cascade of events, which explains why it’s so important that you always have adequate antioxidant levels in your body to protect you.
The formation of free radicals in the body is a normal process; it happens as a result of breathing. However, the following factors contribute to the increased production of free radicals.
+ STRESS—Physical, chemical, and emotional stressors are silent intruders that play a huge role in free radical formation and damage. Stress by itself is neither good nor bad; it just is. The variable is how the body responds to stress, and the response is not always positive. The sheer number of stressors present in modern life invite stress-induced illness through chronic damage to organs and cellular structures. Stress from the daily pressures of work, finances, and family forces the body into a sympathetic state, activating a fight or flight response. This defense mechanism causes blood to be shunted toward the extremities and away from the internal organs, burning a lot of energy so that you are physically able to fight or flee. This is meant to be a temporary response because the body is not designed to sustain it for long periods. However, chronic stress keeps the body in this state, and inflammation is created initially to combat the effects.
Inflammation is the body’s natural response to an infection or injury, and all inflammatory reactions in the body release free radicals as a by-product. Chronic stress can induce inflammation in our organs, joints, and blood vessels, increasing the release of free radicals, which in turn causes more inflammation. This vicious cycle turns into a crazy spiral and is the culprit in many chronic diseases. The increase in free radical production that comes with stress and inflammation also decreases immune system function throughout the body. That’s why you tend to become sicker when your stress levels are steady and high. If your body is under chronic stress (physical, emotional, or chemical), you have chronic inflammation. Hypertension and arthritis are notable examples of inflammation at work.
+ AUTO EXHAUST AND POLLUTION—This chemical stress is due to today’s industrial lifestyle. Instead of breathing just oxygen, you also breathe carbon monoxide and hydrochloric acid, which create more free radicals in the body. Exhaust fumes irritate the body and contribute to chronic inflammation, which increases cytokine production. An overproduction of cytokines leads to chronic inflammatory conditions such as cancer, asthma, and immune system disorders.
+ CIGARETTE SMOKE—Another chemical stress, tobacco smoke impacts both smokers and nonsmokers. Inhaling it affects the body much like breathing polluted air, except that the smoke is concentrated. Cigarette smoke contains more than 3,000 known poisons. The free radicals created by the smoke damage DNA, weaken the immune system by mutating whole blood cells, and increase heart disease by damaging the interior walls of blood vessels and causing blood clots.
+ RADIATION—Exposure to x-rays, sunlight, and natural radiation in the environment alters molecules in subtle ways, scattering free radicals in the body and cells. Increased radiation exposure leads to cellular mutations, causing degenerative disorders and cancer.
1½ cups Cap’n Crunch cereal, crushed to fine crumbs
2 tablespoons butter, melted
Powdered sugar, for serving
Warm maple (or pancake) syrup, for serving
Fresh fruit, for serving
1. Cut the slices of Texas toast into three strips each.
2. Crack the eggs into a pie plate . . .
3. And add the half-and-half, ¼ cup of the sugar . . .
4. The vanilla, and ½ teaspoon of the cinnamon.
5. Whisk lightly until combined and set aside.
6. In a separate pie plate, stir together the breadcrumbs, crushed cereal, and remaining ¼ cup sugar and ½ teaspoon cinnamon.
7. Use a fork to stir in the melted butter, so that the crumbs are slightly moist. Crack up at the madness that is in this dish, then set it aside.
8. One by one, quickly dunk the bread strips in the egg mixture, turning them to coat . . .
9. Then lay them in the dish with the crumbs and crushed cereal, turning them over, sprinkling and pressing so the crumbs totally cover the surface.
10. Place the sticks on a rack set in a baking sheet. Flash freeze for 30 minutes to set the surface . . .
11. Then transfer to plastic zipper bags for storage in the freezer. I do smaller bags of 6 to 8 sticks each, but you can do larger batches if you prefer!
12. To bake them from a frozen state, preheat the oven to 425°F. Bake on a rack set over a baking sheet until golden brown around the edges, 15 to 18 minutes.
13. Sprinkle them with powdered sugar . . .
14. And serve with warm syrup for dipping and fruit to make you feel good about life!
Make-ahead • Kid-friendly
MAKES 18 TO 24 BARS
It’s a generally accepted fact that homemade foods are better than store-bought foods, but I have found this to be true with some things more than with others. I hope that made grammatical sense.
Case in point: granola. It isn’t that store-bought granola can’t be good. It’s that homemade granola is just so perfect. The toastiness. The nuttiness. The freshness! Divine.
Here’s my basic recipe for homemade granola in bar form, but note that you can change it to suit your fancy! Add different nuts, different grains, different cereals. This is the beauty of making your own granola bars: You can totally customize them according to what you like.
Let’s do this thang.
4 tablespoons (½ stick) butter, melted
¼ cup vegetable or canola oil
6 cups old-fashioned rolled oats
1 teaspoon kosher salt
1½ cups puffed rice cereal (such as Rice Krispies)
1 cup wheat germ
½ cup finely chopped pecans
¼ cup roughly chopped almonds
1 cup packed brown sugar
½ cup honey
¼ cup apple juice
¼ cup molasses
1 tablespoon vanilla extract
1. Preheat the oven to 350°F.
2. In a small pitcher or bowl, combine the melted butter and oil.
3. In a large bowl, mix together the oats and salt. Pour the butteroil mixture on top . . .
4. And toss the oats until they’re evenly coated.
5. Spread the oats onto two rimmed baking sheets (so they aren’t crowded!) and bake them until toasted, 15 to 20 minutes. Shake the pans twice so they toast evenly. Set the oats aside to cool for 10 minutes, then put the oats back into the large bowl.
Reduce the oven temperature to 325°F, line one of the baking sheets with foil, and coat the foil with cooking spray.
6. Add the puffed rice cereal, wheat germ, pecans, and almonds to the oats and toss to combine. Set aside.
7. In a medium saucepan, combine the brown sugar, honey, apple juice, and molasses.
8. Heat the mixture slowly over medium heat, stirring until all is combined. Stir in the vanilla.
9. Pour the sugar mixture into the oat mixture, stirring as you go.
10. Keep tossing—it will be sticky!
11. Pour the oat mixture onto the prepared baking sheet.
12. Coat your hands with a little cooking spray and press the mixture lightly into the pan.
13. Bake until golden, 22 to 25 minutes. Set aside to let the baked granola cool completely. It’ll seem soft when it first comes out of the oven, but will harden and become crispier as it cools.
14. Carefully peel the foil off, then set the slab on a cutting board.
15. Cut the granola into bars. You can do rectangles or squares . . . or both!
16. Or you can use a fork to break the granola into clusters. (These are fun to package in snack bags for your kids. Or your sweetheart. Or yourself!)
CHANGE THINGS UP!
In a shallow bowl, melt 12 ounces semisweet chocolate. Dip the bottom half of each granola bar in the bowl. (Or dip them entirely!) Put them on parchment to cool/set.