Traditional recipes are a great way to engage the community by exposing the younger generation to healthy meals that have a cultural significance. These recipes can be used to meet your nutritional goals as a part of the PALA+ Challenge!
Here are two traditional health bar recipes from the National Museum of the American Indian:
Dried Fruit Pemmican
|2 cup apricots
2 cups raisins
2 cups sunflower seeds
2 cups pumpkin seeds
1 cup dried blueberries
1 cup fresh strawberries
1. Place raisins and apricots in a food processor. Remove and place in a small mixer.
2. Place the sunflower seeds and the pumpkins in the processor and grind. Place in mixer with apricots and raisins.
3. Add in blueberries and sliced strawberries and start to mix.
4. Add in eggs until well combined and place in a 9x11 baking dish or sheet pan and bake at 350 degrees for 10-15 minutes until the center is firm.
5. Remove and cool completely and cut into bars.
Quinoa, Amaranth Bars
| ½ cup red quínoa cooked
½ cup whit quinoa cooked
½ cup black quinoa cooked
¼ cup Amaranth, popped
¼ cup coconut
1 cup maple syrup
Method for Popping Amaranth
1. Place the skillet on the stove over high heat. Let the skillet become hot enough that a drop of water disappears when you drop it on the surface.
2. Put a spoonful of amaranth into the skillet.
3. Shake the skillet or stir the seeds until all of the amaranth has popped. This will take about 15-20 seconds per spoonful.
4. Remove the popped seeds from the skillet and repeat with the remaining amaranth. You will have about 2 cups of popped seeds.
Method for Bar
1. In a separate bowl, combine all the quinoa, amaranth, coconut and set aside.
2. In another bowl, combine maple syrup and eggs and mix well. Combine with quinoa mixture.
3. Place mix in a 9x11 baking dish and bake at 350 degrees for 10-15 min until the center is firm and set.
4. Remove and let cool completely and cut into bars and serve.