When you don’t have endless time for breakfast or lunch, or want something different to snack, get a little creative in the kitchen and spice up your 4 o’clock mini-break. These three little bites are smart, sugar free and super tasty. You could try making the crostini’s or stuffed cucumber during the workweek and get busy making some home made nut bars when you got a bit more time on your hands: you’ll benefit from it later! Bon appétit!

IN 20 MINUTES: CROSTINI’S WITH KALE
What you’ll need:
• 1 small baguette sliced
• 1 can cannellini beans, drained and rinsed
• 2 tablespoons olive oil
• 3-4 tablespoons fresh lemon juice (about 1 lemon)
• about 1/2 teaspoon lemon zest
• a few teaspoons fresh, chopped rosemary (reserve some for garnish)
• a few pinches of red pepper flakes (plus extra for garnish)
• 1 shallot, chopped
• 2 garlic cloves (reserve 1/2 of one for rubbing on toasted bread)
• 1/2 bunch kale (approx. 3-4 leaves), stems removed
• splash of white wine
• salt & pepper
• big shaving of fresh parmesan, for each toast

Here’s how to:
1. Preheat oven to 350 degrees and slice your baguette into thin (1/2 inch or so) pieces. Drizzle them with some olive oil.
2. In a small bowl, place drained cannellini beans. Stir in the olive oil, lemon juice, lemon zest, rosemary, red pepper flakes, salt & pepper. Set aside and let the beans soak up the flavors while you prepare the other ingredients. (soak for at least 15 minutes, this step can also be done up to a day ahead of time).
3. Toast the baguette slices in the oven until golden brown. While the slices are still warm, rub with the open side of a cut piece of garlic. Set aside.
4. Chop your kale in half down the center and then into thin slices (in the other direction). It’ll cook down a lot but if your slices are too long and stringey they’ll be messier to eat.
5. Heat oil in a medium skillet, add the shallots and cook for a couple of minutes until they soften.
6.Add the kale and garlic, and cook for a minute more.
7. Add a good splash of white wine. Stir, and cook for another 30 seconds or so, until the kale is nicely wilted but still vibrant green. Remove from heat and set aside.
8. Mix the cooked kale with the white beans. Taste and adjust seasonings.
9. Assemble toasts. Top with rosemary, red pepper flakes, and a good shaving of parmesan. Taste one and adjust seasonings again — add more herbs if you wish, salt, pepper, or another squeeze of lemon if you like!

IN 10 MINUTES: GOAT CHEESE AND WALNUT STUFFED CUCUMBER
What you’ll need:
• 2 cucumbers, cut into halves (instead of cucumber, you may want to opt for celery!)
• a package of spreadable goat cheese
• 1/4 cup of chopped walnuts
• raw honey, to drizzle

Here’s how to:
1. In a medium-sized bowl, mix together spreadable goat cheese and walnuts.
2. Stuff the cucumber boats with a butter knife and drizzle with honey. Serve immediately after adding honey.

IF YOU GOT ALL DAY: SMART NUT BARS
What you’ll need for 16 bars:
• 1 1/2 cups old-fashioned rolled oats
• 1/2 cup toasted wheat germ
• 1/2 cup raw almonds
• 1 cup raisins or other chopped dried fruit
• 1/2 cup dried cranberries or cherries
• 1/2 cup unsalted sunflower seeds
• 1/4 cup chopped dates
• 2 large eggs, slightly beaten
• 1/4 cup whole-wheat flour
• 1/2 cup dried blueberries or other dried berries
• 3 tablespoons unsalted butter
• 1/4 cup honey or maple syrup
• 1/4 cup firmly packed raw (turbinado) or light brown sugar
• 1/2 cup all-natural chunky peanut butter
• 1/2 cup unsweetened almond milk

Some preparation:
Generously oil the bottom and sides of a 22 centimeter square baking dish and preheat the oven to 160 degrees with a rack in the middle of the oven.

Here’s how to:
1. Combine the oats and wheat germ in a medium bowl. Pour the mixture evenly across a dry heavy-duty metal baking sheet.
2. Bake undisturbed on the middle rack of the oven for 15 minutes. Let cool for 5 minutes, but don’t turn off the oven.
3. In the meantime, carefully fit the all-purpose blade in a food processor.
4. Add the almonds and close the lid. Process for 15 seconds or until the almonds are finely chopped.
5. Add the raisins, cranberries, sunflower seeds, and dates; process for about 15 seconds or until coarsely chopped.
6.Add the eggs and flour to the food processor and process for 15 seconds.
7.Transfer the fruit-and-nut mixture from the food processor to a large bowl.
8. Add the oat mixture and the blueberries. Mix well to coat all the ingredients. Set the bowl aside.

And then…
9. Combine the butter, honey, sugar, and peanut butter in a small saucepan and melt over low heat, stirring until smooth.
10. Add the butter mixture to the fruit mixture along with the almond milk and toss well to combine and coat all the ingredients.
11. Pour the mixture into the prepared baking dish, packing it down firmly into an even thickness. A spatula will work well for this. Wet your hands and pack firmly again, pressing the mixture into the pan. The better packed the mixture, the less likely it is to crumble when you cut it.
12. Bake on the middle rack of the oven for 45 minutes. It is all right if the top of the bars get browned.
13. Let the bars cool on a wire cooling rack for 15 minutes.
14. Cut the bars into 16 squares.
15. Let them cool completely at room temperature for 1 hour, then refrigerate for at least 3 hours, or overnight.
16. Wrap the bars individually in wax paper, aluminum foil, or plastic wrap and keep refrigerated until you are ready to serve. They can also be frozen.

(Via Camillestyles / Thelittlekitchen image via Jackie Dodd / Thismamacooks)

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