Tag Archive: healthy snacks


Apple Squash Muffins

Apple Squash Muffins

Summer Squash and Applesauce Muffins

Yields:  18 muffins
Time: 30 Minutes
11 Item Recipe
Naturally Vegan & Vegetarian

Ingredients:

  • 2 cups shredded organic yellow squash
  • 2 cups Agave
  • ½ cup olive oil
  • ¼ cup unsweetened applesauce
  • 1 Tbs. vanilla extract
  • 1 ½ cups spelt flour
  • 1 3/4 cups whole-wheat organic pastry flour
  • 1 ½ Tbs. baking powder
  • 1 tsp. baking soda
  • 2 tsp. cinnamon
  • ½ cup chopped walnuts, optional

Directions:

Preheat oven to 350.  Spray 18 muffin tins with olive oil spray. Shred Squash and drain squeezing out any liquid.
Take squash, agave, olive oil, applesauce and vanilla.  Add spelt and whole wheat pastry flour, baking powder, baking soda, cinnamon, and; stirring just combined. Fold in nuts, if using.  Fill muffin tins two-thirds full with batter. Bake 18 to 24 minutes, or until tops are golden,
and toothpick inserted in center of a muffin comes out clean. Cool.

Note:

These are quick , healthy and delicious with just a few ingredients for your whole family.

Modified from VT’s original recipe

Quinoa Agave Rice Granola

granola

Gluten Free Quinoa Agave Rice Granola

Yields:  6 Servings
Time: 3o Minutes or less
Naturally Vegan, Vegetarian & Gluten Free


Ingredients:
  • 5 unsalted brown rice cakes
  • ½ cup quinoa flakes, such as Ancient Harvest
  • ½ cup coarsely chopped raw almonds
  • ⅓ cup agave
  • 4 Tbs. (½ stick) margarine or butter
  • 1 Tbs. olive oil
  • ½ tsp. ground cinnamon
  • 1 cup dried cranberries, cherries, or other bite-size dried fruit

Directions:

1. Preheat oven to 300°F.

2. Crumble rice cakes in bowl until only 1/4-inch-or-smaller pieces remain. Stir in quinoa flakes and almonds.

3. Melt together honey, margarine, and vegetable oil in saucepan over low heat. Stir in cinnamon. Stir honey mixture into rice cake mixture until well coated. Spread on baking sheet, and bake 
10 minutes. Stir, and bake 10 minutes more, or until granola is golden-brown. Cool on baking sheet. Break granola into small clusters. Mix in dried fruit.

Note:

Use this recipe as a model for other granola combinations with different dried fruits, nuts, and spices. It should stay crisp for a week stored in an airtight container. If it loses its crunch, toast 3 to 5 minutes in a 350°F oven. Note for crisper granola in larger clusters substitute honey for agave.

12 Low Fat Snacks

12 Snacks You Can Eat All Day

Kindly shared with us by Brooke Mclay

header 12 Snacks You Can Eat All Day

With the Winter Blues quickly turning into Bikini Season Blahs, it’s easy to want to bump up your bodyliciousness.
That can be hard to do after an entire season of comfort food eating, snacking whenever you want, and hiding that unwanted chub under a thick sweater and sea of scarves. Here are 12 fabulous recipes to help you bridge the gap between winter eating and summer body beauty.
Snacks you can eat all day long without feeling the least bit guilty.
Snacks that will actually help you lose weight, when combined with other low calorie, high in nutrients food.
Ready for this? It’s time to get your snack on…all day long!

 1 12 Snacks You Can Eat All Day
Popcorn
Air-popped and sprinkles with just a smidgen of sea salt, popcorn offers up a low-calorie, high-fiber treat that is totally snacktastic. Weighing in at 93 calories per 3 popped cups, you can munch on air-popped popcorn anytime during the day without biting into your healthy eating goals.
10 12 Snacks You Can Eat All Day

 Blueberries

With 84 calories in a cup of blueberries, you can snack anytime without feeling guilty. In fact, blueberries are so high in nutrients and antioxidants, you should feel anything BUT guilty! Be sure to spend the extra pennies to purchase organic blueberries. While you snack, you might as well snack chemical free.

11 12 Snacks You Can Eat All Day
Jicama
Crunchy, sweet jicama weighs in at less than 50 calories per 1 cup serving. Sprinkled with a bit of sea salt, it gives you that potato-chip crunch without all the fat. Another great alternative to jicama? Watermelon. Equally low in calories, with lots of nutrients for your body.
12 12 Snacks You Can Eat All Day

 Turkey Lettuce Fruit Wraps

Lettuce and Turkey Wraps with sweet fruit.
Click for the recipe from Hillshire Farms.
2 12 Snacks You Can Eat All Day

 SeaWeed Snacks

10 sheets of Annie Chuns seaweed snacks are just 30 calories! Topped with a salty, toasted sesame flavor, these savory snacks are one of my favorite go-to treats when I need to fulfill those salty snack attacks.
3 12 Snacks You Can Eat All Day

 Homemade Pickles 

Store bought pickles can be full of hidden sugar, but a batch of your own homemade pickles serve up some seriously
crunchy flavor with just a handful of calories.
Try one of our 7 Perfect Pickle Recipes.
4 12 Snacks You Can Eat All Day
Marinated Artichoke Hearts
You can eat 6 ounces of water-marinated artichoke hearts and still consume less than 100 calories.
You’lll also get a hefty dose of Vitamin A and Vitamin C. Snack it up, baby!
5 12 Snacks You Can Eat All Day
Green Tea
Stop by Starbucks and order yourself a giant, Trenta-sized, unsweetened Green Tea, or save your money and make a pitcher to take with you.
You’ll have something to sip on all day that fills you with less than 5 calories and no sugar.
 6 12 Snacks You Can Eat All Day
Olives
10 small black or green olives will cost you only 30-40 calories.
Look for low-sodium olives packed in water to give yourself maximum snackability throughout the day.

7 12 Snacks You Can Eat All Day

 Sliced Bell Peppers

Sweet and crunchy, red, yellow, and green bell peppers are the perfect treats to munch on throughout the day.
A single raw bell pepper contains just 30 calories and lots of body beneficial carotenoids.

8 12 Snacks You Can Eat All Day
Tomatoes with Basil & Balsamic Drizzle
Slice tomatoes, drizzle with balsamic vinegar, and top with fresh chopped basil for a gourmet snack that you can eat without guilt all day long.
9 12 Snacks You Can Eat All Day
Grapefruit
1/2 a medium grapefruit contains just 40 calories.
Top with low glycemic agave nectar to add some extra dimension to your snack.

Agave Cornbread w/ Vegan Butter

Agave Cornbread w/ Vegan Butter

Time: 30 Minutes
Yield: 12 Servings
(8 Item Recipe)
Naturally Vegan & Vegetarian

Ingredients:

1 Cup organic Cornmeal (not self rising or rapid rise)
1 Cup Organic Whole Wheat Flour
1/4 Cup Organic Agave plus some to drizzle top with when done (you can use honey or turbinado sugar if you don’t have agave)
1/4 teaspoon sea salt
1 tablespoon baking powder
1/4 extra virgin olive oil
1 Tablespoon Vegan Butter, to butter hot top with (optional)
1 cup warm purified water

Directions:

Preheat oven to 350.  Lightly oil with olive oil or vegan butter a 9″ cast iron skillet.  If you don’t have a cast iron skillet you can use a 9″ round or a 8 x 8 baking dish. In a large bowl take cornmeal, flour, agave, salt and baking powder mixing together dry ingredients. Add oil and warm water to dry mixture stirring until well mixed.  Pour wet mix into cast iron skillet or your baking pan and cook for 30 minutes.  Check your cornbread at 20 and 25 minutes as all ovens vary.  You are looking for lightly golden edges and moist center.
Once done lightly spread hot top with vegan butter, then drizzle with agave. Allowing it to cool will allow it to develop a nice crunch around the edges.  Keep in mind the type of baking dish you use and oven temp will affect the baking time which is why I want you to check it at 20 and 25 minutes to be sure it isn’t done early.  You can slice it up just like a pie or cake (see below).  If you made it in a square pan you can make little squares out of it.
Enjoy!


Note:

This is a dense and firm cornbread that is moist and just right.  You can eat it as a snack or along side a soup or salad.  We love this recipe and it always seems to go fast.  Also makes an incredible sweet treat without the guilt of a unhealthy dessert.

We most recently provided a flat bread recipe.  You can make a great healthy and affordable snack using the flat bread.

Sesame Whole Wheat Flat Bread w/ Mozzarella & Mild Organic Salsa

Time: 4 Minutes
Yield: 8 Crackers
(3 Item Recipe)

Ingredients:

Sesame Whole Wheat Flat Bread
1/4 Cup Organic Mozzarella, low fat, part skim
Organic Mild Salsa

Directions:

Preheat oven to 350.  Take your flat breads and lay them on a oven cooking sheet.  Line up all 8 crackers.  Drizzle with cheese.  Cook for 3 minutes. Once cheese melts pull out and drizzle salsa on them and serve.

Chocolate Oat Chip Muffins

CHOCOLATE OAT CHIP MUFFINS

Time: 25 -30 Minutes
Yield: 12 Muffins
(9 Item Recipe)

Ingredients:

1 Cup Organic Vital Wheat Gluten Flour (For less chewy cake cut gluten flour in half and substitute wheat flour for 1/2 cup)
1 Cup Organic Quick Oats
1 Cup Organic Cane Sugar
1/8 Teaspoon Baking Soda
1/4 Cup Organic Raw Sunflower Seeds (optional – It brings great texture to the muffins)
1 Cup Organic Vegan Semi Sweet Chocolate Chips
2 Organic cage free eggs, scrambled
1 Teaspoon Vanilla
1 Cup of Boiling water to dissolve the cane sugar

Directions:

Preheat oven to 350 degrees.

Take  your flour and oats and measure them out.  Take the sugar and mix boiling water with sugar stir until dissolved, let cool.  Then take all remaining dry ingredients and mix together.  Take all wet remaining ingredients including cane sugar mixture combine together.

Will form an elastic type dough.  Take small pieces and form a ball.
Take the side with the most chips face up, and put them into pre sprayed muffin tins.
Pop into oven at 350 for 30 minutes.  Check on them at 20 minutes.
Some ovens will get done sooner and others will take longer.  Check on them at 20 to ensure perfect muffins.  You are looking for a golden top with a firmness to touch. When they are golden and bread firms they are ready. Sit out and let cool. Enjoy!

Note:

This recipe only uses gluten flour and oatmeal, making a real hearty, thick and natural tasting muffin.
If you think you will enjoy a more cake like consistency replace 1/2 the wheat gluten flour with whole wheat flour.

Tip:

Once water hits the gluten flour it turns into a rubberized texture locking everything in place in that shape.
Your best application is to season everything for the gluten flour making sure it is evenly distributed for best results.
Add your liquids, and be ready to cook it.

Chips on top whether you put extra or locate the chips to the top and within the muffin is important for the perfect muffin.  The chips are the fun part so make sure they are throughout your bread muffin and on top.  Once cooked and cooled if you put these in the fridge they will chill and chocolate will harden.
On counter top chocolate will stay room temperature depending on your weather.

The easiest way to get muffins out of tin if they stick is with a spoon.  Especially with the chips on top.  Take a spoon and go around the muffin before pulling it out.  You can also get the spoon under the muffin assisting its exit from the tin.

Here is a picture of a finished muffin, cooled, chilled in fridge, removed from tin, sliced.
This picture shows the bread like hearty consistency this muffin holds and what you can expect.

Purple Potato Chips w/ Sea Salt

PURPLE POTATO CHIPS W/SEA SALT

Time: 7 Minutes
Yield: Serves 2
(4 Item Recipe)

Naturally Vegan & Vegetarian

Ingredients:

10 Small-Medium Organic Purple Potatoes
1/4 Cup Extra Virgin Olive Oil
Sea Salt to Taste
Freshly Ground Pepper

Directions:

Take Purple potatoes and slice them thin to your desired size and liking.
Then take the potato slices and submerge in water for 3 minutes to remove the excess starch which will help them crisp up rather then being soggy.

When the potatoes are done soaking drain excess starch and pat to dry.

In a large pan on medium heat take the olive oil and drop in the potatoes.  Heat on each side turning so they don’t burn until they are golden.  You don’t want them to burn so make sure you keep a close eye on them.  When golden on one side turn and cook on the other until crisp. Remove chips when completed and top with freshly ground pepper and sea salt to taste.

Note:

If you enjoy chips but are trying to cut back from all their preservatives, artificial flavors, colors and more these may be just what you need.  Not only are they healthy packed with antioxidants they are also NATURAL.  This recipe contains 4 ingredients potatoes, olive oil, sea salt and pepper.  You can pronounce everything in them and they really are affordable.  If you crave junk food and are trying to remove it from your life, try these and you will be surprised at how delicious these healthy chips taste without the JUNK you don’t need.  Not to mention they are way easier on your wallet. Remember convenience food is not only expensive but EMPTY and DEVOID of nutrients so your paying top dollar for dead, old food that isn’t pure and has so many really bad ingredients like trans fats, msg and more, that are typically hidden from you.  You can make these with any potatoes but the purple do posses more nutrition.  ENJOY!

Simple Oat & Nut Granola

Simple Oat & Nut Granola

Time: 30 Minutes
Yield: 8-9 Cups
(Item Recipe)

Gluten & Dairy Free Recipe

Ingredients:

6 cups Organic gluten-free oats (old fashioned or quick cooking)
1 cup Slivered Organic Almonds, unsalted
1 cup Organic Sunflower Seeds, unsalted
1/2 cup Organic Walnuts, unsalted (optional for adding additional omega 3′s)
3/4 cup Extra Virgin Olive Oil
3/4 cup Organic Peanut Butter (or substitute your favorite nut butter)
1 -2 Cups Organic Vegan Cane Sugar (Depending on how sweet you want)

Directions:

Preheat oven to 350 degrees F.


Get your oats oat and measure up 6 cups.

Take your nuts and crush them into a rough chop.  You can also use a food processor.  Not fine you want a nice rough chop on your nuts so that you get perfect sized bites of nut in your granola.

In a large bowl, toss together oats, and nuts .

Next you are going to need your olive oil, peanut butter and cane sugar.

In a medium bowl, gently whisk together Extra Virgin Olive Oil, and melted peanut butter.

Take the sugar and add some boiling water enough to dissolve the sugar into a nice syrup consistency.  When it is done you should have no granules left.

Next add cane sugar mixture to peanut butter olive oil mixture.  Pour the oil mixture over the oats and nuts and stir well.

Make sure that the nuts and oats are well covered in the sugar oil peanut butter mixture.

You should have a nicely coated mixture now stirring until every bit of oatmeal and nuts have the coating on them.  Your mixture will look shiny now that it is all coated and distributed evenly.  If you have non stick spray go ahead and use it on your baking sheets.  I used glass pyrex as that is what I have but any large oven safe baking dish works.

Spread the granola mixture onto the two baking sheets from edge to edge.  You are looking for an even layer not too thick.  The thicker the less golden the granola will get and the longer it will take to cook.  Bake for 15 minutes and carefully remove the pans from the oven to toss and stir the oats.  This will ensure that the mixture cooks and browns evenly.  Bake for another 10 minutes until golden.  Depending on your oven it may need a few more minutes to get golden granola color.

Once golden remove from baking dish and put into another bowl to cool.

Depending on the size baking dishes you use and the thickness you will get some that are more golden then other batches.  So long as it cooks the full 30 minutes and is dry you are in good shape.

If you have more mixture left just fill the baking dish again and repeat the cooking steps until mixture has cooked a total of 30 minutes and the oats are dark and golden, remove to cool.  Allow to cool completely before eating so you don’t get burned.  I take each batch and add it to a large cooling bowl mixing it around so that all of the batches mix together.  Some are more golden some less.  It makes for a nice mixture. Then I take it and store it in an airtight container to keep it fresh.

Creative Additions:

Should you desire to add any dried fruit you can add it after it cools. Cranberries, raisins, currants, or dried apple work great, or any other favorite dried fruit.  I cut it up into small pieces if I add any.  It is also delicious just plain as well.  You can also add any other nuts, or substitute your favorite nuts into the recipe.  If you have certain nuts on hand they will work well also.  If you cannot find or afford organic nuts, find the unsalted versions.  Organic raw unsalted are the best choice if you can, unsalted standard are second best.

Note:

You can also cut the recipe in half for less granola at a time to keep the cost down per batch.  Keep in mind that depending on the size of your baking sheet you may need to do more then 2 trays to complete all the mix.  If you have a smaller baking sheet it may take several runs but just repeat the cooking instructions until all the mix is finished.  You can also prepare some of it now and save the rest in the fridge to cook later.  Have fun and enjoy it.  We love this as a sweet snack or treat, and also as a breakfast cereal.

Baking Dish Types:

I have used large pyrex, baking sheet, casserole oven safe dish and most recently pie pans.  They all work the same.  The smaller your dish and the thinner your spread the darker the granola gets.  Find out how you like it best and achieve the color you desire.  You only need it cooked for the 30 minutes but you may find you prefer it lighter then darker or the opposite.  There is no wrong way just a preference based on you and what you have on hand.

About the Ingredients Used:

I picked up the oats from whole foods bulk bins.  The oats were on sale for $.69 cents per lb.  Of course you can pick them up anywhere you can get them for the best rates.  Typically the bulk bins are substantially less then the pre-packaged.  With the other ingredients I picked up the 365 brand nuts from Whole Foods which were less then the bulk bins.  Trader Joe’s also has some great prices on their brand nuts to keep the cost down.  The sugar, peanut butter and olive we worked with were also Whole Foods 365 brand.  Of course you can also pick these up at Trader Joe’s for a little less if you have one near by.  If you have a Farmer’s Market near you may want to price the nuts if you have a nut vendor some areas have nuts for sale and you can save big on repeat shopping.Checking for sales will keep your costs down.  I find we can make double the amount of the store brand with better ingredients, less cost and no waste of packaging.

Final Note:

This granola is a WINNER and we now make it once a week, every sunday for the week ahead.  It has been an all time favorite after dinner treat instead of the highly processed expensive dessert treats around. The kids and husband just LOVE it and eat it whenever they want as a sweet treat.  As we used olive oil and supplemented it with walnuts they are getting the healthy fats with great protein.  It travels well and makes a great on the go snack for the whole family.

Granola as a Gift:

Friends and neighbors always look forward to getting granola gifts. I pick up the kerr jars and it packages up nicely with a bow and makes a perfect hand made gift for friends and family.  Beware once you make it for others they will want more for sure. I reserve it for holidays and special occasions.  Adding dried fruit or chocolate can add some nice color to it when making it for gift giving.

PERFECT SNACKS

A perfectly healthy snack can be made to go or in between meals.  Using the most nutritious bread and proper preserves you can prepare a perfect snack.
Simple and quick can be healthy and delicious.

WILD BLUEBERRY & PEANUT BUTTER SANDWICHES

Time:  2 Minutes
Yield: 1 Sandwich
(3 Item Recipe)

Naturally Vegan & Vegetarian

Ingredients:

2 Slices Ezekial Sprouted Grain Bread
2 Tablespoons Organic Peanut Butter
2 Tablespoons Organic Wild Blueberry Preserves (No Sugar Added)

Directions:

Take your warm toasted bread and add a layer of peanut butter to one side and blueberry preserves to the other.  Put them together and your ready to enjoy.  It’s that quick and packed with healthy fats, good protein and antioxidants.  Instead of sugary jelly use fresh organic wild blueberry preserves to get the most antioxidants available. Be sure to pick up a sprouted grain bread as they are much more nutritious and higher in protein then your standard bread.

There are so many processed foods out there filled with unhealthy ingredients.  Rather then snacking on high fat and high sugar foods opt for the healthy options.

Healthy Snacking Tips:

Cutting up Carrots, Romaine, Red and Green Bell Peppers and Cucumbers make great healthy snacks.  You can take some fresh cilantro and make a lettuce wrap with the sticks inside making it a spicier taste. Mixing up great tastes and textures will make it fun and enjoyable to eat.  Mixing the sweet peppers with the watery cucumber and crunchy carrots makes for a great pairing. I find having snacks ready and available makes you more apt to snack on the healthier options.  Be sure to chop these up and make enough on hand to have them ready for your busy week.  Grabbing a quick handful of healthy veggies will not only curb your appetite but bring nutrient rich snacks to get you through the busy and hectic week.

Affordable Snacking:

The bonus is you will save big as processed and pre-packaged foods are very costly and not very filling. With a healthy veggie snack option you will get more for your money and be doing your body good at the same time. You can chop up enough of these for the week for about $5 which is really an affordable and healthy way to snack.

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