Category Archives: Snacks

Berry Acai Smoothie

I’ve been on a daily smoothie kick recently, and this one stood out. I’m trying get more watery, raw, fresh produce in first thing in the morning, plus something to drink is so much easier to take to work! I sweetened this one up a tad with some stevia and some flavor extracts, and the result was rich and creamy!  Super tasty. Plus superfoods 🙂

You need:

-1 sambazon packet of Acai

-1/4 bag frozen mixed berries (so 3-4oz)

-Water to blend (about 2/3 cup)

-Ice to taste (about 1/2 cup)

-Vanilla extract, 1/4 tsp

-Almond extract, 1/8 tsp 

-Stevia, about 7 drops
Throw them all into a blender and pour into a large container (or into cups to serve two) and enjoy! I find a breakfast like this keeps me energized and not dragging through my morning. All that fiber, water, and micronutrients are surprisingly filling!

Vegan Rice Krispie Treats :D

Our childhood treat, but without all the butter! Better for my cholesterol and the animals ;). This recipe is super simple, low fat, whole grain, high carb and makes a great dessert or pre/post workout snack! There are many ways you could make this, but Trader Joe’s has vegan marshmallows now, so I went for the easy option. Using whole grain rice puffs means the individual pieces are larger than the childhood cereal, so you could either crush them a little, or use them whole like I did. Then you get some whole grains in with your treat 🙂

All you need:
-Vegan marshmallows 10 oz bag

-Brown rice puffs, organic, about 6 cup or 2/3 a bag

-Enjoy Life chocolate chips (optional) for topping
You can melt the marshmallows any way you please, by short microwave bursts stirring in between, ideally by double broiler, or as I did simply in a pot on my stove. The key is to stir frequently to ensure even heating and prevent burning. Once marshmallows are fluffy and melted fully, mix in the cereal, turning off the head at this time. Stir well until all are coated and then turn into a parchment or wax paper lined pan. Then you can either press chocolate chips into the top for a melty version, or simply pop the whole thing into the freezer for 5 minutes so that you can cut into squares. Then press chocolate chips into the top if you like, for intact chocolate chips on the top.  Or enjoy plain as I am with the majority of the batch.

I’m storing these in my freezer, pre cut, so all I need to do is let one soften up and enjoy! Hope you do too 🙂

Chocolate Cinnamon Protein Granola

When it comes to sweet foods, I usually say that if it doesn’t have chocolate, what’s the point! However, I make an exception to this when it comes to cinnamon. Cinnamon rolls.. Will have to work on a recipe for those. In the meantime, I wanted to try COMBINING chocolate and cinnamon in this granola recipe. The combo of having both cinnamon AND chocolate is so good!  As you have probably noticed with many of my sweet recipes, I like using ripe bananas for a natural sweetener and oil substitute in one! If you don’t like bananas or have an allergy, you could subs applesauce, but it won’t be as sweet naturally as the bananas and you might need to add another sweetener.  
You need:

-about 3 cup mix of gf oats/seeds/flaxmeal/puffed cereal of choice

-2 bananas, ripe

-1 tsp vanilla

-chocolate protein powder, 1/2 scoop

-2tbs cinnamon

-1/3 cup cocoa powder 

-1 Tbs each melted coconut oil and sunflower butter

Put all liquid ingredients in a blender. Mix dry ingredients in a bowl, then pour liquid ingredients into dry and mix well.

Spread onto cookie sheets lined with parchement paper. If you want crumbly granola, spread this mixture very thin, but I make mine fairly thick and then get bigger granola pieces that I can pick up and munch!

Bake at 325 F for 45min, sprinkling more cinnamon on once removed from oven. Let cool and break into pieces. Super crunchy, tasty, nutritious. Enjoy!

Store in air tight container or ziplock.

Cauli-Tots

I know I already did broccoli tots, but I had to also try cauliflower tots! These retain more of the original color/texture of the traditional tater tots. The key to making these work is to make sure you squeeze as much water as possible out of the cauliflower. So good, so loving these with my favorite Sir Kensignton ketchup :D. Healthy comfort food is my jam. 
You need:

1 small/med head of cauliflower, lightly steamed (not total mush)

Cut into 1/4 in pieces, place on a clean towel, and wring out excess water

Then place in a bowl and mix well with:
1 egg

2/3 cup nutritional yeast

Garlic, to taste, about 2 minced cloves for me

celery, 1 large stalk chopped

1/2 yellow bell pepper

1/ onion

Black and crushed red pepper

Paprika

Bake 400F for 20 minutes, flip and bake 5 more
Dip in ketchup and enjoy!!
   
    
      
    
    
  
    
  
    
  
    
 

PB Chocolate Cheesecake

Peanut butter, chocolate, cheesecake 🙂 and loaded with protein but not sugar or fate eat it for dessert, eat it for breakfast. Eat the whole thing if you are very hungry 🙂

You could double everything and make a full 8in cheesecake, but I used a little 5in pan with these quantities.

You need:

4oz low fat coffee yogurt

1/2 container ft cream cheese

1 scoop choc protein 

Vanilla 1tsp

1tbs cocoa powder 

1/2 cup egg whites

10 drops stevia

Whisk or blend all ingredients together. Pour into a pan that has been sprayed with oil then dusted with cocoa powder.

For topping drizzle either melted peanut butter or mix some pb2/powdered peanut butter with milk of choice until you reach a nice drizzle-y consistency. Then using a knife to make criss cross lines across the top to make a cute pattern.

Bake at 250 for 20 min then 300 for 15min

Cool, chill in the fridge overnight, then enjoy!

Chocolate Cheesecake Protein Pudding

I have said before whole much I love pudding. And chocolate and cheese are the best food groups, obviously 😉 I have made a chocolate cheesecake, but now let’s do a chocolate cheesecake pudding. This is incredibly quick, and I know using a jello mix in here is total cheating, but this combo of ingredients makes for a very fast desert hat is low on sugar, high in protein, and oh so satisfying 🙂

You need:

-1 12 oz package extra form morinu silken tofu (shelves not refrig section at the grocery)

-Cheesecake flavor sugar free fat free jello pudding mix

-1 cup low fat kefir

-1/4 cup unsweetened almond milk

-1 scoop chocolate whey protein of choice 

-2 tbs cocoa powder 

Simply throw all ngredients into a blender, pour into simgle serving cups,  and refrigerate overnight.
Makes 5 servings at 112 cal, 2.4 fat, 11carb, .8 fiber, 13g protein each!

Enjoy!

Zesty Baked Falafel 

Yummy! I love Mediterranean food, and for me, I’d rather have a falafel than almost any meat I can think of!  I know a few of the spices here are a bit strange, but trust me, if you can find Za’atar and Aleppo Pepper, this flavor is amazing!  The fresh parsley is also a must. These were delicious and healthier than the usual fried fare when it comes to falafel! A homemade creamy tzatziki sauce keeps things from getting dry. I will be making this again soon!
You need:

2 cups mashed chick peas

-large handful of parsley, chopped well

-2 cloves garlic, minced

-2tsp tahini

-2 prunes or dates, minced

-2sp olive oil

-1 lemon rind zested/ minced 

-1/2 tsp black pepper

-1 tsp za’atar blend (try natural foods store)

-1/2 tsp aleppo dried chili pepper (subs crushed red pepper if hard to find)

Mix well in a bowl using your hands form into balls. Yields about 12. Place on parchment paper and bake at 400 for 13min.

Remove and cool.
To make tzatziki sauce combine:

-1/2 large cucumber grated

-1/2 cup plain non fat greek yogurt

-juice of 1/2 large lemon

-2 small cloves garlic minced
Serve with pita, greens or pea shoots as pictured, Hummus, and warm pita or flatbread.

Enjoy! NOMNOMNOM