Posts Tagged ‘healthy snacks’
Welcome the weekend with hummus.
We think that this dip is the perfect weekend food as you can take it along to potlucks and parties, make a batch and snack on it all weekend or eat it for lunch when you’re feeling lazy. Due to the fact that we like to keep things interesting, we’re offering you a roasted broccoli hummus, something a little unique to your usual choices.
We have some beautiful broccoli from Johnson’s Backyard Garden that’ll make this recipe drool-worthy. This recipe isn’t just unique because of the broccoli, it also calls for water instead of oil, which lowers the calorie count and allows for the flavors of garlic and broccoli to shine through.
Happy eating (and happy weekend!)
Roasted Broccoli Hummus
From: Not Without Salt
- 15 ounces of cooked white beans
- 1/2 pound roasted broccoli
- 6 garlic cloves, roasted (these are roasted with the broccoli, sweet on the outside with a pleasant garlic heat internally)
- 1 Tbs lemon juice
- 1/2 tsp lemon zest
- 1 Tbsp tahini
- 1 pound broccoli floret
- 1/4 tsp chili flakes
- 2 Tbsp olive oil
Cook your white beans. Pre-heat your oven to 400 degrees F. Scatter the broccoli across a parchment lined sheet tray. Do not overcrowd the tray as this will cause steaming rather than roasting. Add chili flakes, 2 Tbsp garlic, olive oil and salt. Stir to coat.
Roast 20 minutes or until cooked through with parts of the florets having a nice bit of char. Let cool slightly.
Add all the ingredients to a food processor or blender. Add a little bit of water, 1 Tbsp at a time, to help blend and to achieve desired consistency. Taste and add salt. Season to taste. Can be covered and refrigerated for up to 3 days. Serve with a drizzle of olive oil.
We just got in some local peaches, the first of the season. The joy of eating your first local peach is some sort of magic. Something as exciting as fresh peaches in May deserves a dish where the peaches are the main attraction. True, we paired them with strawberries in this tasty treat, but it you think peaches are delicious alone, try them with ripe strawberries… heavenly. With the weather heating up, popsicles are the perfect snack to have waiting for you. They’re also extremely easy to make, which results in a winning dessert/snack/treat. Happy eating!
Peach & Strawberry Popsicles
- 4 small ripe peaches (or 2 big peaches), pitted
- 1 cup strawberries, stems removed
- 2 Tbsp honey
- 1/2 cup almond milk
Place all of the ingredients in a blender and puree. Pour into popsicle molds and freeze for at least 3 hours. Serve!
Everybody loves a salty snack, and everybody should love kale. We just got in lacinato (also known as dinosaur, black or Tuscan kale) from Tecolote farm and it’s the perfect choice for making kale chips. Making chips is one of our favorite ways to use kale, as the flavor combinations are endless. The folks from Whole Life Nutrition are a wealth of knowledge when it comes to kale chips (and all health food, for that matter) and have a good recipe index to explore when you’re looking for healthy meal options.
We liked the addition of almond butter in this recipe as it adds some protein and gives the chips a unique flavor. Happy eating!
Sweet & Spicy Kale Chips
From: Nourishing Meals
- 2 large bunches kale, stems and inner ribs removed
- 1 small lime, juiced
- 2 Tbsp extra virgin olive oil
- 2 Tbsp creamy almond butter
- 1 Tbsp maple syrup or honey
- 1/2 to 1 tsp crushed red chili flakes
- 1/2 tsp salt
Preheat oven to 250 degrees F.
Use a knife to cut out the tough inner rib that runs lengthwise through the center of each kale leaf. Then cut the kale into large pieces. In a small bowl, whisk together the remaining ingredients. Place the kale into a large bowl, or two, and pour the mixture over the kale. Use your hands to gently massage the mixture in, coating each leaf.
Use one very large cookie sheet or two medium-sized sheets and distribute the kale evenly so they are in one layer. Bake for about 40 minutes, removing the pans every so often to stir and flip the leaves. You should only need to do this 2 to 3 times during cooking. If they are not crisp and dry at the end of cooking time just put them back in until they crisp up. Once they are done, let them cool on the cookie sheets and then transfer to a bowl to serve.
Things got stormy here in Austin, TX yesterday. With over two inches of rain falling in a few hours, our parking lot turned into a pool and our garden got a very long shower. It was a pretty wonderful storm. What can we say? We’re fans of the rain.
It was the kind of weather that makes staying in sound like the best option and what better way to spend your time than in the kitchen? We just got in some parsnips from Johnson’s Backyard Garden, which are the perfect rainy day food.
If you’re unfamiliar with parsnips, picture a root vegetable that looks like a carrot, just paler with a stronger flavor. They’re a good source of vitamin C and vitamin B, which helps keep your digestive system, skin and nerves healthy and functioning. Back in Roman times parsnips were believed to be an aphrodisiac, and while this might not be true, they’re still worth eating.
We liked this recipe because it’s easy, unique (almond butter fries?!) and the parsnips are the star. Happy eating!
Nut Butter Crusted Parsnip Fries
From: Oh She Glows
- 3 medium parsnips, peeled and cut into thin fry-like strips
- 3 Tbsp nut butter (2 Tbsp peanut butter and 1 Tbsp almond butter)
- 1 Tbsp extra virgin olive oil
- 1/4 tsp kosher salt
Preheat oven to 400F and line a baking sheet with parchment paper for easy clean-up. Peel and cut parsnips into fry-like strips. In a medium bowl, mix together the nut butters, olive oil and salt. Take parsnips and toss in a bowl with your hands until fully coated. Line up on baking pan and cook at 400F for 30-50 minutes, until crisp.
We think it’s about time for another kale chip recipe. The wonder of kale chips is that they satisfy your craving for something salty and crunchy without sacrificing your health. Kale is a super food, so dress it up with this combination of lemon and tahini and add a lot more flavor to this nutritious snack.
These kale chips can either be baked at a low temperature in the oven or dehydrated using a food dehydrator. If you’re the lucky owner of a dehydrator, set the temperature to 115 degrees and dehydrate for about 8 hours, or until crisp. The oven method is faster, but you need to watch more carefully as the kale can begin to burn.
We found this recipe in Nourishing Meals: Health Gluten-Free Recipes for the Whole Family. This book is the second cookbook from nutritionists Alissa Segersten and Tom Malterre, and is the perfect go-to cookbook for those interested in cooking with whole foods. The cookbook acts as a guide on how to improve you and your families diet, and offers up over 300 gluten free, dairy free and soy free recipes.
This is a cookbook you’ll use over and over and over again. But don’t take it from us, take it from the kale chips.
Lemon Tahini Kale Chips
From: Nourishing Meals
- 2 bunches curly kale, inner stems removed
- 1/4 cup tahini
- 2 to 4 Tbsp water
- 2 Tbsp nutritional yeast
- 2 Tbsp extra virgin olive oil
- 2 Tbsp freshly squeezed lemon juice
- 1 Tbsp garlic powder
- 1/4 tsp sea salt
Preheat the oven to 250 degrees F.
Rinse the kale and pat dry. Remove the tough inner stem that runs lengthwise through the center of each kale leaf, then tear or chop into large pieces. In a small bowl add the rest of the ingredients. Whisk together well.
Place kale pieces onto a large cookie sheet and toss with the tahini lemon mixture. Gently massage the mixture into the kale so it is evenly coated. Spread the leaves out on the cookie sheet.
Bake for about 30-35 minutes, turning once. Remove from the oven, let cool a little, and enjoy! Extra kale chips can be stored in an airtight container for a few days on the counter.
It’s been a week since I’ve started Dr. Myers’ 21-day cleanse. Which means that 14 days from now I can start reintroducing certain foods back into my diet… woo hoo!
In the e-book Dr. Myers warned that during this first week it’s common to feel the side effects of your body purging toxins. This can result in headaches, lethargy and stomach issues. I went into this challenge with some trepidation as none of those symptoms sounded like a good time.
I was pleasantly surprised when the only effect of the cleanse has been more energy, healthier skin and fewer headaches. This isn’t guaranteed for everyone that goes on the cleanse, but I’m grateful for the positive results.
Don’t get me wrong, this is still a challenge. I miss dark chocolate something fierce and eating out has become such a challenge, that I avoid it all together. I have to be a lot more conscious about packing a lunch, as it’s no longer easy to find a quick go-to lunch option that’s accommodating of such a strict diet. Being an active, busy person it’s nice to have something that I can grab when I’m rushing out the door. This recipe not only is great for a quick snack, but it also curbs that sweet tooth craving.
If you’re intrigued by the idea of doing this 21-day cleanse, check out the details here.
Raw Energy Balls
- 1 cup raw almonds or walnuts
- 1 cup medjool dates, pitted
- ¼ cup raisins
- ¼ teaspoon cinnamon
- ¼ teaspoon ground cardamom
- ¼ cup raw almond butter
- shredded organic coconut
In a food processor fitted with the “s” blade grind the almonds until finely ground. Add the dates, raisins, and spices. Grind to a fine meal. Add the almond butter, process again until thoroughly mixed.
Form into balls and roll in shredded coconut. Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week.
As promised, here’s another super bowl recipe. It’s not a football party until you have cold beer and a bowl of nuts. Instead of going and buying the regular salted mixed nuts, consider spicing it up. This mix has a unique blend of spices, and won’t have any high-fructose corn syrup or hydrogenated oils like many of the conventional nut mixes you buy at the store.
It’s the perfect time to experiment with making your own spiced nuts as we’re having our Big Nut Sale this week. We have raw almonds, whole cashews, walnuts, slivered almonds, pistachios and roasted almonds on sale from January 29 through February 4th. Check out the prices here.
It’s time to bulk up on your nuts.
A variety of nuts are good to have on hand for a myriad of reasons. They’re an excellent addition to any baked good, you can whip up a batch of your own nut butter and they’re a great snack when you’re headed out the door.
To store the nuts properly, make sure they’re in air-tight containers and keep them away from high odor foods (like onions) as they will take on the smell of things around them. You can store shelled nuts at room temperature for up to three months. Both shelled and unshelled nuts can keep up to six months in the fridge and will keep in the freezer for a year or more.
It’s the super bowl, we’re having a sale, go nuts.
Spiced Mixed Nuts
From: Kitchenette Blog
- 1 1/4 tsp cayenne pepper
- 1 tsp kosher salt
- 1 tsp cinnamon
- 1 tsp ground ginger
- 1 tsp mustard powder
- 1 tsp smoked paprika
- 1/2 cup granulated sugar
- 1 large egg white
- 4 cups mixed, roasted & salted nuts*
*The amount of salt you need depends on the kind of nuts you use. For this recipe, roast and lightly salt the almonds (if you’re using raw almonds), but you can use the other nuts as is. You have creative license over this recipe, do what feels right.
Preheat the oven to 250 degrees F. Line a baking sheet with parchment paper.
Mix the cayenne, salt, cinnamon, ginger, mustard powder, smoked paprika and sugar in a small bowl. Whisk the egg white in a large bowl until frothy. Toss in the nuts, then add the spice mixture and toss until well coated.
Spread the nuts on the prepared baking sheet; bake until dry, about 45 minutes. Let cool completely on the baking sheet.
This recipe will yield about 4 cups of mixed nuts, so if you’re having a big shindig, double the recipe.
It’s almost the Super Bowl! (Woo hoo!) Which means it’s almost time to make a lot of food and use football as an excuse to stuff your face. Usually this day is dedicated to hot wings, chips and dip and various dishes that usually make your stomach hurt by the end of the game.
We’re all for football parties revolving around food, but want to give you some healthier game time options. All this week we’ll be writing about healthier super bowl snacks, in case you feel like rolling out a healthy spread this year.
Who knows how many of you are football fans, so if you couldn’t care less about the super bowl, consider these awesome anytime party snacks.
Our first recipe is simple and mimics potato chips (a game day favorite) gone healthy. All you need is sweet potatoes and some spices, and you’re set.
If you’re hosting a super bowl party but have no idea what’s going on, here’s the situation. It’s Super Bowl XLVII (making it the 47th super bowl) with the San Francisco 49ers playing the Baltimore Ravens. They’re facing off at the Mercedes-Benz Stadium in New Orleans at 6:30 pm EST on Sunday, February 3rd.
If you’re not in the mood to host your own celebration, we will be showing the game with happy hour prices on beer and super bowl related food specials (stay tuned).
Curried Sweet Potato Chips
- 2 medium sweet potatoes, sliced paper-thin
- 2 1/2 tablespoons olive oil
- 1/2 teaspoon hot curry powder
- 1/2 teaspoon garam masala
- 1/4 teaspoon salt
Preheat oven to 400 degrees. For easy cleanup, line a large rimmed baking sheet with parchment paper.
Place sweet potato slices in a large bowl and, using your hands, toss with oil and spices until coated. Arrange in a single layer on the prepared baking sheet. Bake for 15 to 20 minutes or until golden and crisp. Remove from oven and eat.
Who doesn’t love hummus? It’s the perfect the healthy, filling snack (in our opinion). And if you haven’t tried making it yet, here’s your chance. If you have a food processor, you’re set. This recipe is a twist on your everyday hummus, using sweet potato and unique spices to amp up the flavor.
Before we get to the recipe, here’s a little background on this favorite dish.
Hummus is an Arabic and Greek dish that is traditionally made from cooked chickpeas, tahini, lemon juice, garlic and spices. Fun fact – the word hummus means chickpeas in Arabic.
Rumor has it that hummus is one of the oldest known prepared foods with a long history in the Middle East stretching back to antiquity. Turns out that its true historical origins are unknown.
What we do know is that chickpeas have been a human food item for over 10,000 years. It was used as a food item in Palestine before 4000 BC. It was one of the earliest crops cultivated in Mesopotamia and was a common street dish in Rome. Chickpeas were so popular that the famous Roman orator, Cicero, was named for an ancestor who had a wart on his nose shaped like a chickpea.
Food has such a fascinating history.
Now that you can drop some sweet hummus and chickpea knowledge, we’ll get back to the recipe. This hummus is great to enjoy with pita and veggies or you can use it as a spread for sandwiches. Happy eating!
Spicy Sweet Potato Hummus
From: Cookie & Kate
- 2 medium sweet potatoes
- 3 Tbsp olive oil
- 2 cups cooked chickpeas
- 3 Tbsp tahini
- 1/4 cup sautéed red onion (or 3 cloves garlic)
- Juice of 1 lemon
- Zest of 1/2 lemon
- Ground sea salt, to taste
- 1 1/2 tsp cayenne pepper
- 1/2 tsp smoked paprika
- 1/4 tsp cumin
You’ll need to make the chickpeas first. First thing you’ll have to do is soak them overnight, about 12 hours. A teaspoon of baking soda will help aid the soaking process. After soaking, drain and transfer to a large cooking pot. Cover with water and bring to a boil. Cover and allow to simmer for approximately one hour. Drain and allow to cool for 15 minutes.
Preheat oven to 400 degrees F. Bake the sweet potatoes on the middle oven rack or in a baking dish for 45 minutes to an hour. They’ll be soft when they’re done baking. While the sweet potatoes are cooling, toss all of the other ingredients into a food processor. Once the sweet potatoes have cooled enough to handle, use a knife or your fingers to peel the skin off of them. Add the sweet potatoes to the food processor.
Blend well and serve. You can garnish with a light sprinkling of cayenne pepper and sesame seeds.