Healthy Snacks

 

If you are trying to eat healthier, don’t underestimate the power of SNACKS.  Snacks are vital to my meal planning success story. Without planned snacks, it is way too easy to grab a brick of cheese, a bag of chips, stop at the gas station for some baked goods,etc.  Or just get so hungry b/c I had nothing to eat until I got home from work that I gorged on anything in site. There is a better way!

If you want to keep feeling energized and satisfied throughout the day, eat when you are hungry; don’t starve yourself. Just feed your body something it won’t regret. Plan out healthy snacks so you don’t even have to think twice.

My go-to snacks are dehydrated anything, oat balls, nuts and mandarins. I also love mini quiches, polenta pie, and homemade granola bars.  Leave us a comment with your favorites!

Here are a couple recipes to help you out.

Chocolate Peanut Butter Oat Bites

Yield: 30, 1″ balls

  • 1 cup (88 grams) rolled old-fashioned oats
  • 1 cup (75 grams) coconut flakes
  • 1/4 cup (28 grams) cocoa powder
  • 3/4 cup (192 grams) natural peanut butter
  • 1/4 cup (80 grams) local honey
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (43-85 grams) dark chocolate nibs
  • *optional additions: chia seeds, hemp seeds

 

Simply put all ingredients into a food processor. Blend until combined. Shape into balls. Store in refrigerator for up to 7 days.

Sweet Potato Chips

  • 2 small sweet potatoes
  • 2 TB melted coconut oil or olive oil
  • pinch of salt
  • pinch of cinnamon

Slice sweet potatoes as thin as possible with mandolin or slicer blades on food processor. Toss in bowl with coconut oil. Add just enough to coat all sides of potatoes. Sprinkle in cinnamon and a few pinches of salt. Toss to coat evenly.

Place in single layer in food dehyrator at 125°F for 12-20 hrs.

 

Savory Kale Chips

  • 2 bunches of kale
  • 2 -4 Tbsp olive oil
  • 1/2 tsp salt or sea salt
  • 1 tsp nutritional yeast
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder

Wash and rinse kale. Pull leaves from stems and tear or chop to desired size. Toss in olive oil to coat, then toss in spices and mix in bowl until evenly coated.  Place in deydrator in single later at 125 degrees F for about 2½ hours.

Store in air tight container or plastic baggies. Very fragile, be careful when storing them to not crush.

ENJOY!

You deserve to nourish yourself .

Raw Banana Cream Pies

I’m always on the search for delicious yet nutrient dense desserts that won’t fill me up with tons of sugar and leave me in a fit of self loathing. The answer: a raw frozen banana and cashew peanut butter cup. It is so satisfying and so good for you! Full of tons of protein, fiber and potassium. And easy enough for anyone who can run a blender.

Yield: 6 cups

Crust

6 dates

1/2 C peanut butter

1/4 C ground flaxseed

1 C oats

2 Tbs water

Pinch salt

Filling

2 ripe bananas

3/4 raw cashews

1/3 C coconut oil

1/4 C lemon juice

2 tsp vanilla extract

Pinch salt

 

Directions:

Boil water, pour over dates, let soak for 15 min. Drain.

Do the same for cashews, let soak for 30 min, drain.

Place drained dates into blender or processor, add all crust ingredients until well combined.

Ball into 6 portions and put in plastic wrapped lined muffin tins. Shape into cups with hands, chill while you make filling.

Place all filing ingredients as long with drained cashews into blender, blend on high until very creamy and smooth.

Pour into cups and freeze for at least an hour before serving.

Garnish with cinnamon and berries if desired.

ENJOY!

 

 

 

 

Asian Cabbage Salad

For fathers day I am making my dad some healthy salad options per his request. One of my favorites, this super tasty and completely healthy salad, is the classic asian cabbage salad.  Enjoy!

Asian Cabbage Salad.jpg

Yield: 4 servings

RECIPE:

For dressing:

1 cloves Garlic

1 ¼ Tb Ginger, fresh

1 Tb Honey

2 1/3 Tb Soy sauce

1/2 tsp Sriracha

2 Tb Rice vinegar

2 1/3 TB Sesame oil

For Salad:

1/2 head of green cabbage, julienne

1/2 head of red cabbage, julienne

4 clementines, diced

3 green onions, dice green and white parts

1/2 C chow mein noodles

1/4 C sunflower seeds

1 lb  chicken breast, cooked and diced

 

Garnish: avocado, cilantro, chopped cashews

 

Becky’s House

We all know that time is precious. Instead of spending hours after a long day of work cooking meals, come home to them all prepared for you.  I prepare 4 meals per week for Becky and her family at their home, pictured above.  They are all packaged in containers and ready to be reheated or combined. Have a full dinner ready for your family in less than 15 minutes.