Snacking is important and CAN be a part of a healthy diet! Snacks help provide additional nutrients, promote blood sugar regulation, boost energy and concentration. They can even prevent overeating at meal times. When choosing a snack it is best to think outside of the box(es) and bags. Snacks should be light and nutrient dense. Before snacking make sure that you are truly hungry as boredom can often lead to binge snacking. I’ve rounded up some of both mine and my kids’ go-to snack favorites for you. They taste delicious and you won’t feel guilty about eating them!

Kale Chips

1 bunch of organic kale-washed, stemmed and dried

1 Tbsp  olive oil

sea salt

Pre-heat oven to 300*. Dry off kale chips and tear into pieces. Place on a baking sheet lined with parchment paper.  Drizzle olive oil over the kale and massage into the leaves. Sprinkle with sea salt. Bake at 300* for 20 minutes rotating half way through.  You can eat them hot or allow to cool.

Roasted Chick Peas

1 15 oz can of chick peas

1 Tbsp  olive oil

fine grain sea salt

garlic  powder

onion powder

cayenne pepper  (if you want to kick them up a notch!)

Pre-heat oven to 400*. Drain and rinse chick peas. Lay them in between paper towels and gently pat dry. You can remove the outer skins if desired but I roast them as well . Place chick peas on a baking sheet lined with parchment paper. Drizzle with the olive oil. Sprinkle on remaining ingredients and massage into chick peas. Bake at 400* for 20 minutes. Gently shake pan to rotate chick peas and cook for an additional 10 minutes. Allow to cool before eating – if you can wait!

Cacao Bites

1 cup Medjool dates (pitted)

1/4 cup sesame seeds

1/4 cup chia seeds

1/4 cup hulled hemp seeds

1/2 Tsp cinnamon

1/4 cup cacao powder

1/2 Tsp vanilla extract

Pinch of fine ground sea salt

1/4 cup mini dark chocolate chips (I use Enjoy Life – they are dairy, soy, nut free)

Use your food processor to blend dates into a thick paste. Add remaining ingredients (excluding chocolate chips) and process until combined. Pulse in chocolate chips. Roll dough into small balls and freeze until firm. Store remaining bites in the freezer or refrigerator in an air-tight container.

 

* There are a TON of different seasoning options for both the kale chips and roasted chick peas. Be creative  and let your inner chef shine!

*Cacao Bites recipe adapted from Angela Liddon of Oh She Glows

 

T’is the season for over-indulgence! There is no stopping it, the holidays are here. Bring on the office parties, family gatherings and cookie exchanges! It is very easy to lose sight of our health and fitness goals this time of year. With a few simple steps, you can enjoy the holidays without packing on the pounds.

1. Do not skip meals the day of the party (or ever!). Skipping meals commonly leads to overeating as well as slowing down the metabolism. Enjoy a healthy snack before you go to the party.

2. Portion control. We are often faced with a plethora of foods that we would normally never eat. Have a small taste of everything but do not go back for seconds!

3. Avoid liquid calories. Limit yourself to 1-2 alcoholic drinks. Then choose to sip on sparkling or tonic water. Add fresh fruit to it for some flavor!

4. Bring a healthy dish or dessert to share. Check out the recipe below for Jam Dot cookies. These little circles of deliciousness are packed with protein, fiber and are lower in sugar!

Jam Dot Cookies

Yield: approximately 20 cookies (about 2 inches)
Preheat oven to 350*

1 cup almonds, ground to fine meal
1 cup whole wheat pastry flour
1 cup rolled oats, ground to fine meal
1/4 teaspoon ground cinnamon
1/2 cup organic canola oil OR melted butter
1/2 cup maple syrup
pinch sea salt
Raspberry, strawberry or apricot jam (about 1/2 cup)

1. Line 2 half sheet trays with parchment paper.
2. Combine almonds, flour, oats and cinnamon in food processor. Process until all ingredients resemble fine meal.
3. In small bowl, whisk oil or butter, maple syrup and sea salt. Pour through the feed tube of processor and mix until all ingredients are well combines.
4. Using a 1-ounce ice cream scoop, scoop cookies onto baking sheet 2 inches apart. Using 1/4 teaspoon measure, make indentation in the middle of cookie.
5. Fill indentation with about 1/2 teaspoon of jam and bake 15-20 minutes or until golden brown.
* Whole wheat pastry flour can be substituted with 3/4 cup whole wheat flour and 1/4 cup all-purpose flour
Recipe courtesy of the Natural Gourmet Institute

As a mother of four, I am always on the look-out for quick, delicious and healthy recipes. Eating nutritious meals can be challenging when you have time constraints, but it is certainly one of my priorities. Even if it means being 15 minutes late to a baseball game! Which we are, almost daily, but not always because of dinner! I’m also all about giving my kids variety, ensuring that they will not get bored with what I am feeding them. Enter in these #damndelicious vegan lentil sloppy joes! I promise, you will not miss the meat! Lentils are filled with protein, fiber and iron. Perfect nutrients for increasing energy, aiding in satiety and keeping you regular! Yeah, I really did just say that right before the recipe! Enjoy!

Vegan Lentil Sloppy Joes

Serves 6

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 small onion, diced
• 1 red pepper, diced
• 2 sticks of celery, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 cup lentils (rinsed)
• 3 cups water
• 1- 28oz can tomato sauce
• 3 tablespoons tomato paste
• 1 teaspoon Sriracha sauce
• 1 teaspoon sea salt
• ¼ cup coconut sugar
• 2 teaspoons balsamic or apple cider vinegar ( I use a mix of both)
• 6 sprouted grain buns

Instructions

1. Heat the olive oil in large pan over medium heat.
2. Add the diced onion, pepper and celery and cook for five minutes, stirring occasionally.
3. Add cumin and chili powder. Cook for an additional minute.
4. Add lentils, water, tomato sauce, tomato paste and Sriracha. Increase heat to high and bring the lentils to a simmer. Cook uncovered for about 30 minutes, stirring occasionally. Add additional water as necessary to keep lentils covered.
5. Once lentils are tender, add vinegar, sea salt and coconut sugar.
6. Stir and serve over sprouted grain buns!

When the season changes from winter to spring, it’s kind of like ringing in a new year. Out with those hearty root vegetable based meals (ok, please don’t completely eliminate them!) and in with the lighter, more simply prepared, refreshing ones. Whether you are looking to decrease your carb intake or maybe just up the veggies in your diet, I have a very simple solution for you. Zoodles! Zoodles are made from zucchini that has been run through a spiralizer. What is a spiralizer? Well, it’s just about one of the best kitchen gadgets you could ever have! A spiralizer cuts your vegetables into long, thin strips. Meal possibilities become endless! I personally use the Paderno 4-blade spiralizer. The blade options allow me to make a variety of different sized noodles. Spiralizers are not just for zucchini. You can run just about any vegetable or fruit through it that isn’t soft. With this quick and easy zoodle recipe, you will be spending less time in the kitchen this spring/summer and more time outside soaking up that Vitamin D!

Veggie Fajita Zoodles with Fresh Guac-Serves: 4

Ingredients

• 2 lbs of zucchini washed and ends cut off
• 3 TBS extra virgin olive oil
• 1 red bell pepper stemmed, seeded and sliced in half
• 1 medium onion peeled and cut in half
• 1 c of mushrooms cleaned
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp chipotle powder
• 2 tsp sea salt
• 1 serving of fresh guacamole
• 1 lime cut into wedges to squeeze over finished dish

Fresh Guac-I like to make this first and allow it to chill in the fridge

• 2 avocados, halved
• 2 TBS chopped cilantro
• ½ c quartered cherry tomatoes
• 1 clove of garlic, minced
• 1 tsp fresh lime juice
• 1 tsp sea salt

Remove avocado pits and skins. Place in bowl for mashing. Mash the avocados and the cilantro until you reach desired consistency. Stir in remaining ingredients.
Instructions

1. Spiralize your zucchini and set aside
2. Cut the bell pepper halves into ¼” strips
3. Slice the onion halves flat side down into ¼” half moons
4. Slice the mushrooms into ¼” slices
5. Pre-heat a large skillet over medium high heat
6. Once pan is hot add oil, peppers and onions. Saute until the veggies have softened. Then add sliced mushrooms and all spices.
7. When the mushrooms have softened, turn the heat up to high and add your zoodles. Cook until your zoodles just begin to wilt. They should still be a bit al dente!
8. Serve the fajita zoodles immediately with your fresh guac on top and a squeeze of lime juice over the entire dish!

 

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