Latest news with #granolabars
The Guardian
09-07-2025
- General
- The Guardian
Yasmin Khan's recipes for aubergine kuku and fruit and nut granola bars
I am obsessed with these sweet treats: soft, sticky, packed with dried fruit, nuts and seeds, and sweetened with banana and honey, these irresistible granola bars are perfect for when you're craving something sweet but still want something relatively healthy; they also work well as a light breakfast with a mug of hot tea or coffee. Kuku, meanwhile, is one of the bedrocks of Iranian cuisine, and is the Persian word for these dense, filled frittatas that are often served as a sandwich filling with sliced tomato and crunchy, salty pickles. These keep in an airtight container for about three days, and tend to go softer and chewier after 24 hours, so they are great for making ahead. I use a 16cm-square baking tin. Prep 5 min Cook 45 min Makes 6-8 bars 175g jumbo rolled oats 125g dried apricots, roughly chopped50g pistachios1 tbsp pumpkin seeds 1 tbsp sunflower seeds 1 tbsp sesame seeds 1 tbsp milled flax seeds 1 tsp ground cinnamon Salt 75g coconut oil, or butter65g soft dark brown sugar60g tahini3 tbsp honey, or maple syrup 1 ripe banana, peeled and mashed1 tsp vanilla extract Heat the oven to 180C (160C fan)/350F/gas 4, and line a small baking tin with greaseproof paper. Mix the oats, apricots, pistachios, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, cinnamon and a quarter-teaspoon of salt in a large bowl. Melt the coconut oil in a small saucepan on a low heat, then stir in the brown sugar until that, too, melts. Take off the heat and stir in the tahini, honey, mashed banana and vanilla, then stir the warm ingredients into the dry ingredients until well combined. Press the oat mixture into the lined tin, then bake for 30-35 minutes, until golden brown. Remove and leave to cool completely before slicing into bars. This uses aubergine, but courgette can easily be subbed in instead. It's packed with the classic Iranian ingredients of saffron, turmeric and barberries – small, sharp, dried berries that add a wonderful tang; source them in larger supermarkets, Middle Eastern grocers or online. Kukus can be eaten with a salad, as part of a picnic or meze, or stuffed into pockets of pitta for a snack. Prep 10 min Cook 50 min Serves 4 3 medium aubergines, peeled and cut into 3cm pieces Vegetable oil Salt 1 pinch saffron strands 1 pinch sugar 1 medium onion, peeled and chopped1 fat garlic clove, peeled and crushed6 large eggs½ tsp ground turmeric ½ tsp ground cumin 1 tbsp plain flour 1 tsp lemon juice 2 tbsp barberries 1 large handful coriander leaves, finely chopped Heat the oven to 200C (180C fan)/390F/gas 6. Spread the aubergines on a large baking sheet, drizzle with three tablespoons of oil, sprinkle with a teaspoon of salt and toss to coat. Roast for 20 to 25 minutes, or until completely soft, then remove and leave to cool. Meanwhile, grind the saffron and sugar in a mortar, add a tablespoon of just-boiled water and leave to steep for five minutes. Put two tablespoons of oil in a medium oven-safe pan on a medium heat. Once it's hot, add the onion and cook, stirring, for 15 minutes, or until soft and brown. Add the garlic, cook for two minutes more, then tip into a bowl and leave to cool. In a large bowl, whisk the eggs, saffron mixture, turmeric, cumin, flour, lemon juice and a half-teaspoon of salt, then fold in the barberries, coriander, roast aubergine pieces and fried onion. Pour two tablespoons of oil into the same pan on a medium heat. Tip in the kuku mixture, cover and cook for eight to 10 minutes, until just cooked through. You want it mostly set and puffing up a bit at the sides. Turn on the grill, then finish off the kuku under the grill until it is set and golden brown on top. Leave to cool to room temperature, then slice into thick triangles to serve. These recipes are edited extracts from Sabzi: Fresh Vegetarian Recipes for Every Day, by Yasmin Khan, published by Bloomsbury Publishing at £26. To order a copy for £23.40, go to
Yahoo
29-06-2025
- Health
- Yahoo
8 High-Protein Snacks That Keep You Energized Longer Than a Granola Bar, According to Nutrition Experts
While granola bars can offer quick energy, many are high in added sugar and low in lasting nutrients—making snacks rich in protein, fiber, and healthy fats a better bet for sustained energy. Snacks like Greek yogurt and trail mix deliver a balanced mix of macronutrients and micronutrients that help keep blood sugar stable and curb fatigue. Energizing alternatives like loaded toast and hard-boiled eggs not only boost stamina but also support broader health benefits like brain function, gut health, and heart bars rank high on the list of snack foods known for delivering a burst of energy, and they're great to grab if you're on-the-go. 'Granola bars can provide energy, fiber, and protein, especially when made with ingredients like oats, nuts, and seeds,' explains Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness. 'They can also be a good source of whole grains, which contain B-vitamins, iron, and magnesium, and nuts and seeds, which are a good source of healthy unsaturated fats, protein, and other micronutrients,' adds Megan Huff, RDN, LDN, registered dietitian and founder of Nutrition by Megan. However, not all types of granola bars are as nourishing. 'Some granola bars are high in added sugars and lack adequate protein and fiber. This can lead to spikes in blood sugar and leave you still feeling hungry shortly after,' shares Huff. Plus, the added sugars these bars can contain have pro-inflammatory effects, which can detract from one's overall health. With this in mind, there are plenty of other snack foods that are not only healthier choices than granola bars loaded with added sugar, but also provide more long-lasting energy. Read on to discover eight of our favorite choices. Related: 10 Travel-Friendly Snacks That Are Actually Good for You, According to Nutrition Experts While some granola bar varieties are made with healthy whole-food ingredients and are low in added sugar—offering a sizable energy boost—these eight snacks will leave you feeling even more Huff, RDN, LDN, registered dietitian and founder of Nutrition by Megan Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and FitnessAs an easy grab-and-go snack, trail mix will be sure to up your energy levels in no time. 'A trail mix containing nuts and seeds offers heart-healthy omega-3 fatty acids, protein, and fiber, providing sustained energy,' says Whitaker. This is because fat, protein, and complex carbohydrates (like fiber) are not only the three major macronutrients, but they also slow digestion, providing more sustained energy. Plus, the omega-3s in trail mix bode well for inflammation reduction in the body, supporting immune health. 'Trail mix can be eaten alone as a snack, or added to yogurt,' Whitaker adds. Roasted chickpeas are a trendy potato chip alternative that won't only satisfy your cravings for crunchy foods, they'll benefit your overall health and give you plenty of energy. 'Chickpeas are a great source of protein and fiber while still providing energy from carbohydrates. Fiber helps lower cholesterol, and supports regular bowel movements, too,' shares Huff. These legumes are also an excellent source of folate—the deficiency of which is linked to fatigue and tiredness. 'Enjoy roasted chickpeas as a snack, or as a nutritious topping to your salad,' Huff adds. They're also delicious sprinkled over hummus or tzatziki for a dippable snack. 'Greek yogurt provides more sustained energy than a granola bar thanks to its high protein content,' says Huff. But the health perks of this popular yogurt variety don't end there. 'Greek yogurt is high in calcium for bone health, and contains probiotics that support gut health,' adds Whitaker. Plus, there's plenty of ways to enjoy it—both sweet and savory. 'For a complete, satisfying snack, add some berries and granola,' offers Huff. And for a savory take, top Greek yogurt with everything bagel seasoning and/or hot sauce for dipping crudités veggies into or spreading onto sandwiches. Related: Is It Better to Start Your Day With Coffee or Tea? Here's What Health Experts Recommend Where some granola bars leave much to be desired in terms of energy levels, protein bars can often make up for it. 'A protein bar is often a better choice than a granola bar because it contains protein in addition to carbohydrates. Protein helps keep you fuller for longer, and prevents spikes in blood sugar,' explains Huff. However, certain protein bars can be just as high in added sugar as the least healthy granola bars, so be sure to read the nutrition facts panel and ingredients list first. And these grab-and-go snacks don't only have to be enjoyed straight from the package, either. 'Enjoy protein bars on-the-go, or cut them into pieces as a topping for yogurt or oats,' adds Huff. Whether you prefer sweet or savory loaded toasts, there are so many delicious ways to enjoy them at any hour of the day, not just breakfast time. 'Whole grain toast with nut butter provides complex carbs and healthy fats for lasting energy. The fiber, protein, and healthy fats found in this snack will support heart health, too, and you can top this with berries or a banana for even more micronutrients,' explains Whitaker. However, for an energy-boosting savory version, try farmer's cheese topped with sliced cucumber, salt, and pepper, or toast with guacamole with jammy eggs. These combinations offer the macronutrient trifecta needed for greater satiety, as well as a range of health-promoting vitamins, minerals, and plant compounds. There's no denying that cottage cheese is all the rage these days, with loads of new, unique recipes featuring the dairy product popping up seemingly every day. And when it comes to long-lasting energy, cottage cheese is well worth the hype. It contains plenty of protein and fat (if you have a fat-containing variety) to keep you satisfied well after snack time. Plus, there's energy-boosting B vitamins and bone-supportive calcium and phosphorus found in this small-curd cheese, making it a fantastic overall health choice. Pairing it with fruit will round out your macros with the addition of fiber. Whitaker's favorite is banana. 'Bananas are rich in health-promoting potassium, fiber, and vitamin B6,' she explains. Cottage cheese is also delicious served savory with a dash of hot sauce and cut veggies, too! A tried-and-true snack, hard-boiled eggs are sure to bring the energy when you're in need of a pick-me-up. 'Hard-boiled eggs have a moderate amount of protein and healthy fats, offering sustained energy to fuel your day. They are one of the richest dietary sources of choline, an important nutrient for healthy cell membranes and brain function,' shares Whitaker. Eggs are also a fabulous source of vitamins D, A, and B12 for immune, eye, and cell health. 'Hard-boiled can easily be paired with veggies, fruit, or added to salads,' adds Whitaker. Related: This Grain Has More Energy-Boosting Power Than Quinoa or Brown Rice, According to a Nutritionist Cut veggies and dip are a delicious snack that inevitably offers plenty of fiber. However, the dip you choose will determine whether or not it will boost energy levels more than a granola bar. Hummus is a sure bet, as it contains plenty of protein and fiber—thanks to the chickpeas it's made with—as well as healthy fats from the classic addition of tahini. You could even wrap this combo in a whole grain tortilla for even more staying power—or mix up the hummus flavor for greater intrigue. Read the original article on Real Simple
Washington Post
21-06-2025
- Health
- Washington Post
You probably don't need foods with added protein, nutritionists say
The human body needs protein. Proteins carry out countless functions inside cells and they are vital for the growth, repair and maintenance of muscles, bones and skin. And with food companies rolling out high-protein versions of a huge range of foods, including milkshakes and granola bars — and even pancakes and popcorn — you might be tempted to think you need to add more to your diet.
The Sun
10-05-2025
- Entertainment
- The Sun
‘It's better to say nothing' people gasp as school shows ‘small' gratitude to teachers – & many say it's ‘unacceptable'
A SCHOOL has come under fire after showing the ''small'' gratitude to teachers during ''staff appreciation week''. We all know that being a teacher is by no means an easy work - which is why one school decided to say a special ''thank you'' to its staff members. 3 3 However, while it might have the best intentions, the kind gesture didn't exactly go down too well amongst horrified social media users - or the teachers. Lost for words by what they had found on the table, one person working at the school decided to take to TikTok to share the special treat. The now-viral video, which has racked up more than 2.2million views, sees a paper sheet left by the office administration. The printed text read: ''Happy Staff Appreciation Week! ''To our incredible [unnamed] school's staff: we appreciate your hard work, passion and dedication every single day. ''Please enjoy this treat - it's just a small way to say THANK YOU! ''With heartfelt gratitude, central office administration.'' Right next to sheet were the special treats - five granola bars, as well as a more than a dozen tiny yoghurt pots and some napkins. The bizarre footage was shared on social media by the gobsmacked user The Viper (@ the_viper79x) who wrote in the caption: ''Admin shows appreciation.'' Uploaded just three days ago, the clip has already taken the internet by storm, leaving millions furious, as close to 4,000 people flooded to comments in total disbelief. I've saved £15k on trips to Ibiza, Mallorca & Turkey with term time holidays - I'll never stop, fines are a tax on the working class One wrote: ''Nothing says thank you like a room temp yoghurt.'' Another chimed in: ''I'd call in sick the next day blaming the warm activia.'' Meanwhile, someone else thought: ''Sometimes it's better to just say nothing.'' Secrets of a school headteacher By the Secret Schoolteacher I STARTED working in schools in 1996, when parents respected teachers and left us alone to do our jobs. Not any more. Nowadays parents think nothing of barging into schools to read teachers the riot act if their precious child has been told off, or they'll send angry emails in the middle of the night. Warning — it doesn't make you popular. I've worked in all manner of schools across the south west of England, from state schools to private, and I can tell you that right now many teachers are dreading the start of the new school year. They're braced for tears and tantrums, not just from their pupils but from their parents too. Believe me, if you are an annoying parent it will spread round the staff room like wildfire. So whether it's your kid's first day at a new school, or they're moving up a year, these are the things you do that drive teachers crazy . . . Parents often turn up at the school gates complaining how frazzled they are, moaning that teachers must have had a nice long holiday while their six weeks stuck with the kids was the worst. Nothing could be further from the truth. For the first two weeks I'll almost certainly have been struck down by a lurgy which always seems to strike on the first day of the holiday. The next two weeks might have been an actual holiday, just like the average Brit takes in the summer, followed by two weeks of frantic lesson planning and administration. Also, consider that I've probably been working over 50 hours per week during term time. Contrary to popular opinion, we don't clock off at 3pm. Instead, we're roped into all manner of after-school activities and meetings before going home to do marking and more lesson planning. Please don't turn up and make sarcastic remarks about our 'six weeks off'. We won't be happy. ''damn they weren't joking when they said 'small thank you','' a fourth penned. There were also a few who shared their most shocking 'thank you' gifts. ''Last year for teacher appreciation week I got a ziploc bag of AIR labeled 'one deep breath' from admin,'' a teacher wrote. seven purse-friendly present ideas - and no, it's not a mug.
