404 healthy snacks

Get Out Of That Winter Slump!

For us here on the East coast, it’s been a long winter! By now most of us are feeling the effects of being stuck indoors during our free time, which can lead to a lower than usual mood and perhaps even a little weight gain from the lack of physical activity. The good news is that there is a light at the end of the tunnel- Spring is finally here!

I had the chance to chat with Kara and Scot from Channel 3 this week about some simple foods that will help get you out of that slump….simple snacks that will boost your energy, help you shed a few of those winter pounds, and boost up that immune system so you can enjoy as many of the beautiful days to come as you can! Watch the video below to learn more!

WFSB 3 Connecticut 

 

Click Here for the Recipes!

 

As always, stay well, eat well and have a beautiful week!

 

Ana 🙂

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)

lemon cookies

Are you looking for a healthy holiday treat to share with family and friends that isn’t packed with sugar? I recently made these AMAZING lemon cookies. I grew up eating the lemon squares made from the box that were absolutely delicious so I have always had a soft spot for lemon desserts. I decided to attempt a lemon cookie using almond flour, eggs, and lemon juice/zest and couldn’t be more pleased with the outcome. I brought these cookies as a dessert on Christmas Eve and my entire family loved them. Not to mention they are super simple and easy to make. These will definitely be a holiday staple! Enjoy!

 

Lemon Cookies (Gluten Free/Dairy Free/Sugar Free/Soy Free)
Recipe Type: Dessert
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 12 cookies
Ingredients
  • 2 cups Almond Flour
  • 2 large Organic Eggs
  • 1 tbsp Extra Virgin Coconut Oil
  • 1/4 cup Xylitol
  • 1 tbsp Vanilla Extract
  • Juice and Zest of 1 Lemon
  • 1/2 tsp Sea Salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Add all ingredients into a large bowl and mix until combined. It will make a thick cookie dough-type batter.
  3. Cover a baking sheet with parchment paper and separate batter into 12 cookies. Bake for 12-15 minutes.
  4. Store in airtight container in fridge or freezer.
Serving size: 1 cookie Calories: 130 Fat: 11g Carbohydrates: 4g Protein: 5g

 

Buffalo Chicken and Egg Muffins

Hello everyone!

I wanted to share a delicious and simple recipe that I have been making to have as meals or snacks. These egg muffins are great as an afternoon pick me up. They fill you up with protein and the healthy fat from the eggs leaves you feeling satisfied. Just pack them up in your lunch box and you will be all set!

Here is a link for the silicone muffins cups that I mentioned in the instructions. They are so worth buying. I use them all the time and nothing ever sticks. They are also great to make your own Reese’s with. Just melt dark chocolate and place in the bottom of the muffin cup. Then add 1/2 tbsp peanut butter or almond butter and pour a little more chocolate on top. Place in the freezer and if you used those silicone cups they pop right out.

Have a great weekend!

Amanda

Buffalo Chicken Oregano and Egg Muffins
Recipe Type: Breakfast/Snack
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 5
Ingredients
  • .75lb of Organic Free Range Chicken Breast
  • 6 large Organic Free Range Eggs
  • 1/2 an Onion, chopped
  • 1/8 cup Frank’s Red Hot
  • 1 tbsp Oregano
  • 1 tsp Garlic Powder
  • Black pepper
Instructions
  1. Preheat oven to 425 degrees. Place chicken breast seasoned with black pepper in a baking pan and bake for 20-25 minutes or until cooked through.
  2. Once the chicken is done (or if you are using leftovers) place in a large bowl and shred with 2 forks or chop up with a knife.* Add your 1/8 cup of hot sauce to the chicken and mix until all pieces are coated.
  3. Whisk eggs in a small bowl and add garlic powder, oregano, and onions. Mix until even distributed.
  4. Fill silicone muffin cups halfway with egg mixture then fill the rest of the way with shredded buffalo chicken.
  5. Bake in oven for 20-25 minutes. Check at 20 minutes to see if browned on top. Bake for a few more minutes if not.
Serving size: 1 muffin Calories: 76 Fat: 3g Carbohydrates: 1g Protein: 11g
Notes
*I usually end up using chicken that I had made in the beginning of the week. You could also prep chicken ahead of time in the crockpot and just add a little liquid (1/8 cup water, 1/8 cup Frank’s Red Hot). Then after 8 hours on low you have delicious shredded buffalo chicken.

“Party Perfect” Hemp Hummus

It’s getting to be that time of year where you’re asked to “bring something” to a get together. Whenever I’m asked this question, I always make sure that it’s something that will be a “safety” food for me- meaning that if there aren’t a lot of other healthy options at the party, I know I can eat what I bring. This hemp hummus is huge hit at parties and get togethers. The hemp seeds add some Omega 3’s, provides fiber and healthy fat to reduce sugar cravings, and adds a delicious nutty flavor to the hummus. We love this hummus because of it’s unique flavor profile, simple instructions, and health promoting ingredients. Check out the recipe below- and be sure to make some extra because this tasty, fiber packed snack keeps in the fridge for up to 10 days!

To learn more about hemp seeds, click here! 

 

“Party Perfect” Hemp Hummus
Author: Ana
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 ½ Cup Garbanzo Beans
  • ½ tsp. Sea Salt
  • 1/3 and 3 Tbsp Cup Lemon Juice
  • 4 Tbsp Hemp Seeds
  • 3 Tbsp Tahini (Sesame Seed Paste)
  • 2 Tbsp Olive Oil
  • 2 tsp garlic powder
  • 3 Tbsp oregano
Instructions
  1. Place all ingredients into the food processor or blender and process/blend at high speed until a smooth, creamy consistency is reached.
  2. Add more lemon juice or tahini if hummus is not combining well. Add more garlic and sea salt to taste.
  3. Garnish with rosemary sprigs and serve with fresh sliced veggies, whole grain or rice crackers, or use as a spread in a wrap or sandwich.
Notes
PN Rx= .5 protein, 1 fat and .5 carb per serving

Fast and Filling Fall Snacks!

Hi everyone!

Happy September! Fall is closing in on us quickly…along with the beautiful foliage and harvest foods comes a busier schedule. For most people, running kids around to sports, rushing through meals, and having less time to meal prep on the weekends means their food choices become less healthy. Fortunately, we came up with some easy, tasty, and healthy snacks for the fall. It’s important to make sure you snacks include protein (whey protein powder or eggs), fiber (fruits/vegetables), and healthy fat (avocado or coconut oil) to make sure your blood sugar is nice and steady. By eating a combination of the right nutrients every 3-4 hours, you’ll experience increased energy levels, less sugar cravings, and a better overall mood. Most importantly, you prevent “hanger” (anger brought on by hunger) and keep everyone around you happier as well!

Check out this quick video of some easy snack ideas and have a wonderful start to the new season! Click here for a copy of the recipes featured in the video.

Have a great week!

Ana and Amanda

WFSB 3 Connecticut

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)

Hi Everyone!

I have been fortunate enough to get a number of giant zucchinis from a friend’s garden, which has lead to a lot of zucchini recipes. I previously made a delicious zoodles and meatballs recipe here.  This time I decided to make a light zucchini bread and added peaches since I had some I needed to use. It came out fantastic! I hope that anyone that has an abundance of zucchini is getting some use out of these recipes for healthy ways to use it all. I love zucchini bread but it often contains a lot of sugar. Even if it is a healthier option such as raw honey or pure maple syrup, it still all breaks down to sugar and can lead to cravings later on. If you are struggling with sugar cravings or find yourself wanting carbohydrate heavy foods often try taking sugar completely out of your diet. In this recipe I used Stevia, which is actually an herb often called sweet leaf. I only had to use 1 tsp for the entire recipe. You can eat a serving and then be satisfied rather than wanting to eat the whole loaf! I also made mini muffins out of this too, you just cut the cook time in half. Enjoy!

Be well,

Amanda

zucchini bread

Peach Zucchini Bread (Gluten/Dairy/Soy/Nut/Sugar Free)
Author: Amanda
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 1/2 cups zucchini, grated
  • 2 peaches, chopped
  • 1 small banana, mashed
  • 1/2 cup coconut flour
  • 1 tsp stevia, powder
  • 3/4 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice
  • 1 tbsp cinnamon
  • 1 tbsp extra virgin coconut oil
  • 4 pasture-raised eggs
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine eggs, coconut oil, vanilla extract, and fruit and mix well. Add in dry ingredients and mix thoroughly. Make sure the coconut flour mixes in and break up all those little chunks that form.
  3. Grease a loaf pan with coconut oil or use a non stick silicone pan. Clean up is super easy and the bread never sticks.
  4. Pour batter into loaf pan and bake for 35-45 minutes. I made a small loaf and some mini muffins out of mine. Bake muffins for 15-20 minutes.
Notes
1/8th of loaf PN Rx: 1 fat, 1/2 carb

Springtime Super Food (and yummy spring rolls!)

Happy Spring everyone!

For those of you reading this from the East coast, I hope you all have gotten a few moments of solar therapy this past week after a long winter! Seeing the sun shine makes me want to be more active, and it also gets me craving fresher, creative new foods. That’s why I decided to demonstrate how to make Superfood Spring Rolls on Better CT yesterday.

The foods I chose as this year’s “Spring Super Foods” offer your body a broad spectrum of health benefits. To name a few, they are full of nutrients that boost your immune system, help to ward off seasonal allergies, detoxify your body after a long winter, and help slim the waist line to help you get ready for summer! Watch the video below to learn how to incorporate these superfoods into your everyday life by making a simple and tasty Superfood Spring Roll!

  • Citrus: Grapefruits, lemons, or oranges any time of day! Enjoy lemon in your water, grapefruit as a side to your breakfast, or a juice orange for a dessert on a warm day. 
  • Quinoa: Use for cold or hot side dishes, on a salad, or in a Spring Roll!
  • Dandelion Greens: Throw these peppery greens into a salad, in a soup, or in a lunch wrap for an added zing to your meal!
  • Raw Local Honey/Local Bee Pollen: Put in tea, yogurt, smoothies, or enjoy a spoonful raw!
  • Walnut Oil: Use for cold foods only (not for cooking); enjoy its nutty flavor in a dressing or on top of a favorite grain dish such as brown rice or quinoa
  • Asparagus: Grilled, sautéed in a stir-fry, or put in a Spring Roll, asparagus are a hearty spring vegetable full of nutrition that will keep you feeling full for hours!

 

Springtime Superfood Spring Rolls
Author: Ana
Ingredients
  • The Rolls:
  • 6 large rice wrappers (found in international section at grocery store)
  • ½ Cup (cooked) quinoa (any variety)
  • 6 grilled asparagus (grilled or roasted with olive oil, sea salt, and pepper)
  • 1 handful of dandelion greens, chopped into small pieces
  • 1 handful of mixed, Asian, or other type of greens (for “base” of spring roll)
  • 1 large carrot, chopped into small pieces
  • 10-12 fresh mint leaves
  • 4 TBLS fresh squeezed orange juice
  • 2 TBLS walnut oil
  • 4 TSP local honey
  • Pinch of sea salt
  • Pinch of red chili flakes
  • Grilled chicken or shrimp (optional addition for extra protein)
  • Sweet Chili Sauce
  • ¼ cup unseasoned rice vinegar
  • 2 TBLS Braggs liquid aminos or Tamari (gluten free soy sauce)
  • 2 TBLS water
  • 2 TBLS honey
  • 1 tsp red pepper flakes
  • Juice of ½ orange
Instructions
  1. The Rolls:
  2. Combine the quinoa, carrots, and dandelion greens into a small bowl. In a separate bowl combine the walnut oil, orange juice, chili flakes, sea salt, and honey into a dressing. Whisk briefly and pour over the quinoa salad, tossing gently. Take a spring roll and gently submerge in a shallow bowl of water for 8-10 seconds. Place on a non-stick surface (parchment paper or cutting board) and line with a thin layer of mixed greens, 1 asparagus, and a thin line of the quinoa salad. Gently fold the top half in, followed by the sides, and gently roll until mixture is tight within the spring roll. Cut in half and serve with the sweet chili sauce as a side dip.
  3. Sweet Chili Sauce:
  4. Combine all ingredients into a small bowl and whisk until well combined. Serve as a dipping sauce for spring rolls, or use as a marinade for grilled chicken or shrimp.
Notes
PN RX (may vary depending on ingredients) [br]For 3 rolls (with ingredients indicated in recipe above): 2 free veggies, 1 carb, 1 fat

 

As always, stay well, eat well, and have a beautiful week!

Ana

Chocolate Chia Seed Pudding (Purification/Cleanse Friendly)

pudding

I began another 21 day purification journey this past Tuesday, which means tasty, new cleanse-friendly recipes! Most of our recipes on the blog are cleanse-friendly but it can be tricky to make a dessert that doesn’t have any offending ingredients and still tastes like a treat. I have  seen a lot of chia seed pudding recipes online and decided to make a super simple version and see how it tastes. It came out really good! This recipe not only has just five ingredients but it also contains chia seeds, which have many health benefits.

Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala. Chia seeds are most commonly known as a great source of omega-3 fatty acids and fiber but have many other health benefits.

A one-ounce serving of chia seeds contains:

  • 11 grams of fiber, which helps us stay fuller longer, avoid food cravings, and slows the absorption of of sugar into the blood
  • 5 grams of omega-3 fatty acids, which are important for brain and heart health
  • 18% of the recommended daily intake for Calcium and 27% of the daily intake for Phosphorus, which helps to maintain healthy bones
  • 30% of the recommended daily intake for Manganese, which is important for bones and allows our body to properly use other essential nutrients like biotin and thiamin
  • 4.4 grams of protein

You can add chia seeds to any food since they don’t have any flavor. My favorite way to incorporate them into my diet is in smoothies. Add one tablespoon to your meal and you will be set!

 

Chocolate Chia Seed Pudding (Purification/Cleanse Friendly)
Recipe Type: Dessert
Author: Amanda
Prep time:
Total time:
Serves: 2
Ingredients
  • 1 cup Unsweetened Almond Milk
  • 1/4 cup Organic Chia Seeds
  • 1 tbsp Raw Cacao Powder
  • 1 tsp Pure Vanilla Extract
  • 1 tsp Raw Honey
Instructions
  1. Add all ingredients into a glass dish and mix until everything is incorporated. Cover so that the dish is air tight.
  2. Place in fridge for 3 hours and stir every hour or store in fridge over night.
Serving size: 1/2 recipe Calories: 156 Fat: 7.5 Carbohydrates: 15.5 Protein: 7

Hawaiian Cinnamon Breakfast Bowl!

I just got back from an amazing trip visiting some friends and family on the Big Island of  Hawaii. Eating fresh, local foods and learning about tropical region medicinal foods and herbs were the two main themes. 99% of my food was from a local source or grower. Consistently eating plants grown without the use of chemicals and consuming protein from animals fed their proper diet immediately brings an abundance of  life and energy to your body.  Whether it was coconut oil from local coco’s, a star fruit I picked from the back of my cabin, or an avocado from a friend’s backyard, I was always snacking on a high fiber, life giving treat! One thing I did a lot of over there in between exploring some delicious new foods was surf! I needed a quick, high protein snack for before I jumped in the water so I could maximize my time in the waves (after all, I wanted to get in as much water time as possible after the 15 hour journey from winter in Connecticut!). Breakfast bowls are big in Hawaii, and I’ve actually posted a recipe involving a blueberry smoothie as a base of a breakfast bowl as a post surf meal in the past. But since I didn’t always want to use the blender on this trip, I adapted this simple yet tasty version of a breakfast bowl that all of us can  enjoy back here on the mainland but still bring back the flavors and aloha from the island!

Screen shot 2014-02-13 at 11.12.16 PM

A beautiful rainbow on a flat day over a favorite surf spot- Pohoiki’s 2nd Bay, Big Island, Hawaii

Hawaiian Cinnamon Breakfast Bowl!
Author: Ana
Prep time:
Total time:
Serves: 1
Enjoy this high protein, energizing treat as a snack, breakfast, or frozen as a sweet treat at night!
Ingredients
  • 1 Cup 2% Plain Greek Yogurt (I like Fage brand)
  • 1/2 Cup Frozen Mango Chunks OR 1/2 Cup Fresh Organic Papaya
  • 3-4 Sliced Strawberries
  • 1/4 Avocado Diced
  • Pinch of Alfalfa Sprouts (get those greens in as much as you can!)
  • 1 Tsp. Cinnamon
  • Pinch Sea Salt
  • 1 Tsp. Local Honey (optional)
  • 2 Scoops Whey Protein (optional- 15 grams protein)
  • 1 TBLS Unsweetened Coconut Flakes
Instructions
  1. Put yogurt in bowl (mix in protein powder if you are using it), and top with sliced fruit, sprouts and avocado. Sprinkle with cinnamon, sea salt, and coconut flakes. Drizzle with honey and enjoy while thinking about a place or person you love!
Notes
** “Dry mix” of cinnamon, coconut flakes, and sea salt can be mixed in advance to save time [br]*** PN RX: 1 protein (2 if using protein powder), 1 fruit, 1 fat

Detox Your Kitchen!

It’s that time of year- the holidays are sadly over and most of us are ready to step up our game in the fitness and nutrition department!  It can be tempting to follow a trendy plan that leads to a quick result. I understand completely the desire to see that quick weight loss, fast muscle building, renewed energy, etc. But if you were really honest with yourself, you would probably agree with me that most of these trends aren’t maintainable. I think the best place to start your journey to better health, increased energy, stable blood sugar, healthy blood lipid levels, weight loss, etc. is right where you (hopefully) do most of your eating- in your very own kitchen! Watch the clip below to learn how to “detox your kitchen” of food offenders preventing us from reaching our goals. Start with this simple task and add in more steps with your diet plan when you are ready.

BETTER HEALTH FOR 2014: DETOX YOUR KITCHEN RECIPES

WHISK THE INGREDIENTS IN EACH OF THESE RECIPES TOGETHER FOR A HEALTHFUL DRESSING FOR SALADS OR AS A MARINADE FOR PROTEIN (FISH, CHICKEN, TURKEY, ETC). STORE IN A GLASS CONTAINER IN THE FRIDGE OR UP TO 3 WEEKS.

PRACTICAL NUTRITION APPROVED “DO IT YOURSELF” SALAD DRESSINGS

“CLEANSING” LEMON PARSLEY VINAIGRETTE

  • 2 TBLS CHOPPED FRESH PARSLEY
  • 1 TBLS CHOPPED FRESH GARLIC
  • ¼ CUP EXTRA VIRGIN OLIVE OIL
  • ¾ CUP ORGANIC APPLE CIDER VINEGAR
  • 2 TBLS FRESH LEMON JUICE
  • PINCH OF SEAL SALT (OPTIONAL)

ROSEMARY GARLIC VINAIGRETTE

  • 2 TBLS CHOPPED FRESH ROSEMARY
  • 1 TBLS CHOPPED FRESH GARLIC
  • ¼ CUP EXTRA VIRGIN OLIVE OIL
  • ¾ CUP ORGANIC APPLE CIDER VINEGAR
  • PINCH OF SEAL SALT (OPTIONAL)

HONEY MUSTARD VINAIGRETTE

  • 2 TBLS ORGANIC DIJON MUSTARD
  • 2 TSP PURE HONEY (ORGANIC AND RAW IF POSSIBLE)
  • ¼ CUP EXTRA VIRGIN OLIVE OIL
  • ¾ CUP ORGANIC APPLE CIDER VINEGAR
  • PINCH OF SEAL SALT (OPTIONAL)

PRACTICAL NUTRITION APPROVED SWEET TREATS

PURCHASE A CONTAINER OF WHOLE PITTED DATES. DIP THEM INTO A SMALL AMOUNT OF REAL MAPLE SYRUP AND ROLL THEM INTO VARIOUS COMBINATIONS OF THE FOLLOWING NUTRITIOUS AND NATURALLY SWEET DIPS:
• UNSWEETENED, ORGANIC COCONUT FLAKES
• ALMOND BUTTER
• ORGANIC PEANUT BUTTER/”PB2 POWDER”
• UNSWEETENED COCOA POWDER MIXED WITH A PINCH OF STEVIA
• CHOPPED PECANS OR WALNUTS