Crunchy Salty Snack!

I am a big pretzel fan, theres something about a crunchy, salty snack that always filled me up! When I was at the store I noticed this new brand Essential Eating Sprouted Whole Grain Pretzel Puffs. I turned over the package to check out the ingredients and was very impressed: sprouted whole grain wheat flour, water, organic extra virgin olive oil, salt, yeast and soda.

I love clean eating snacks where all the ingredients are understandable, limited to around 5 total, and have no additives or preservatives.

When I started to research this brand I found out the sprouted whole grain wheat flour actually digests like a vegetable, so its very easy on our bodies!

This brand also offers a range of pastas too that I can't wait to try.

New treat that is epic!

 

In our household we try to avoid all processed and packaged foods and eat a clean diet. However, I travel a lot for work so making healthy decisions on the road is extremely important.

 

I am sure many of you have heard of the LARABAR "granola like" bar on the market. Each bar "is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended". They are not cooked or baked and are perfect to grab as a quick snack to hold you over until your next meal.

 

I recently went to the store and saw a display for UBER LaraBars. I had never heard of this product line but I love anything and everything banana so I thought I would give the Bananas Foster a try.

 

THIS BAR WAS EPIC! Sweet and Salty (prefect for those of us who don't have a sweet tooth but love salty foods) and so dessert like I actually felt guilty after eating this bar. It will seriously take the place of any decadent dessert. It comes in 4 flavors- banana fosters, apple turnover, cherry cobbler and roasted nut roll.

 

 



 

Bananas Foster's Ingredients: almonds, walnuts, brown rice syrup, dates, dried bananas , sea salt, honey, pecans and cinnamon.

This product does not contain refined sugars but still needs to be eaten in moderation as an occasional treat.

Let me know if you love this bar as much as I do!

Super Easy Kale Chips

Kale chips are really easy to make and are a great snack to enjoy!

How to:

• Preheat oven to 375 degrees
• Line large baking sheet with parchment paper
• Take a bunch of Kale and remove the center stem
• You can do this by holding the bottom stem in one hand and sliding the other hand up the stem. The leaves will easily fall off and you can tear them in small "chip sized" pieces. You can also use scissors
• Place kale "chips" on baking sheet and toss with 1 TB olive oil
• Try to spread out the kale so they are laying flat
• Sprinkle with sea salt and ground cayenne pepper (optional)
• Bake for 10 minutes but at 8 minutes check the kale to prevent burning (you can also toss them at this point so they evenly cook)

Cleaning Eating Magazine April 2012

Crunchy Snack

I made this recipe from Oh She Glows yesterday, and I was addicted!

Salt & Vinegar Chick Peas

Ingredients

• 2 cups of chickpeas (I used canned)
• 3-4 cups of white vinegar
• 1 tsp sea salt
• 2 tsp EVOO

Directions

1. Bring vinegar and chickpeas to a boil. Cover and remove from heat for 30 mins
2. Line baking sheet with parchment paper
3. Preheat oven to 425
4. Drain chickpeas and place on baking sheet. Toss with sea salt and EVOO.
5. Bake for 15 mins then toss chickpeas, bake for another 15-20 mins (Please watch as they will burn quickly).

Enjoy!

Crackers

I can't believe I never wrote about this product before. Mary's Gone Crackers are one of my favorite go to crunchy snacks. The company uses gluten free, organic and non-GMO whole food ingredients plus this cracker is also vegan.  This little snack packs a blend of whole ancient grains such as quinoa, sesame seeds, rice and flaxseeds which allows the perfect texture for spreads or dipping.

You can find variety of flavors at many grocery stores so make sure to look for them on your next visit.

Chocolate Love!

The most nutritious chocolate is one that is at least 70% cacao. This bittersweet treat (100 calories per serving) a day can improve blood circulation and lower blood pressure.

I have shared this before but my absolute favorite is Endangered Species Mint - it tastes just like the Girl Scout cookie Thin Min! What are your favorites?

Raw Revolution

Many of us don't have time to make a homemade granola bars all the time, so here is a great on the go substitute. Raw Revolution organic live food bars are wonderful and can be found in many chain grocery store chains. Eating raw food can increase energy and prevent fatigue. They are also rich in enzymes, vitamins and minerals that allows your body to easily digest the food. Since the raw foods have their own enzymes it allows your internal digestive enzymes to focus on other bodily functions, including metabolism and energy production.


Here is also a quick easy raw granola bar recipe that will be a sure hit with friends and family! 2 cups of raw cashews crushed in a food processor. Then add 2 cups of pitted dates, 2 tsp of cinnamon and 1/3 cup of dried apples to the food processor and mix for a few mins. Press into an 8x12 cookie sheet lined with foil & place in frig for 45 mins. Cut into 12 bars & wrap individually with saran wrap & place back in the frig or freezer until you are ready to eat. **Feel free to subsitute the apples with fruit of your choice

Custom Granola

Check out this super fun website that helps your create your own custom granola. They have everything from wheat germ, to goji berries to chia seeds. The coolest part is as you add different ingredients it totals up the nutritional value. What a perfect hostess gift or even a treat for yourself or loved ones.

Cheddar Cheese Crackers

cup whole-wheat or whole-wheat pastry flour

1/3 cup unbleached all-purpose flour (more as needed)
1/2 teaspoon salt
1 teaspoon sugar
2 tablespoons unsalted butter, cut into 1/4-inch pieces
1 cup tightly packed grated sharp Cheddar cheese (4 ounces)
1/4 cup tightly packed grated Parmesan (4 ounces)
2 tablespoons extra virgin olive oil
2 eggs

1. Preheat the oven to 375 degrees. Line two baking sheets with parchment. Sift together the flours, salt and sugar, and place in the bowl of a food processor fitted with the steel blade. Add the butter, and pulse until the mixture is crumbly. Add the cheese, and pulse several times to distribute it evenly throughout the flour mixture. Turn on the food processor, and add the olive oil and eggs. Stop the machine when the dough comes together. It will be soft and somewhat sticky. If it seems very moist, add another tablespoon of flour and pulse until incorporated.

2. Lightly flour your hands and your work surface. Scrape out the dough and form two equal pieces. Shape into rounds, wrap in plastic and let rest for 15 minutes.

3. Roll out each piece of dough between pieces of lightly floured parchment. Cut into squares or rectangles, and place on the parchment-lined baking sheets. Bake 15 to 20 minutes, switching the pans after the first 10 minutes from front to back and top to bottom. They will foam in the oven because of the cheese, but that will subside and they will bake crisply. The crackers are done when they are lightly browned. Remove from the oven, and cool on racks. Store in an airtight container.

Yield: About five dozen crackers.

Advance preparation: These crackers will keep for about a week in an airtight container.

Nutritional information per cracker: 28 calories; 1 gram saturated fat; 0 grams polyunsaturated fat; 1 gram monounsaturated fat; 9 milligrams cholesterol; 2 grams carbohydrates; 0 grams dietary fiber; 39 milligrams sodium; 1 gram protein


Martha Rose Shulman is the author of "The Very Best of Recipes for Health."

Spring Vegetables

Here is a list of the top 5 spring vegetables.

Asparagus

• 1 cup calories 27, fat 0g, carbs 5g, fiber 3g, protein 3g
• Good source Vitamins A,C,E & K, thiamine, riboflavin, folate, iron, potassium, manganese
• Try it balanced in a crudites platter or lightly tossed with olive oil, sea salt and pepper and roasted for 15 mins at 375 degrees.
• Asparagus is a nutrient superstar. An individual serving of this vegetable provides more than 15% of your total recommended daily allowance (RDA) for four or more different vitamins and minerals.

Artichokes

• 1 medium- calories 60, fat 0g, carbs 13.5g, fiber 7g, protein 4g
• Good source of Vitamins C & K, folate, iron, magnesium, phosphorus, potassium, manganese
• Try it steamed, thornes leaf tips trimmed in a steamer basket with water spiced with a few peppercorns, half a teaspoon oregano, a splash of red wine and lemon wedge until you can pull off leaves easily (30-45 mins). To eat pull off leaves dip in balsamic vinegar and drag base ends through your teeth scraping off the tender pulp and discarding the tougher parts of the leaves. When leaves are gone scoop out thirstly fibers (choke) and enjoy tender "heart" (base) and stem.
• Artichokes are antioxidant superstars and nutrient superstars.

Dandelion Greens

• 1 cup calories 25, fat 0g, carbs 5g, fiber 2g, protein 1.5g
• Good source Vitamins A, C, E & K, riboflavin, calcium, iron, mangenese
• Try them raw, whole, dipped in hummus or chopped (raw or steamed) in a salad with a zippy homemade low-fat Caesar dressing with lots of garlic.

Fava Beans

• 1 cup (whole in a pod) calories 111, fat 1g, carbs 22g, fiber 37g, protein 10g
• Good source of thiamine, riboflavin, niacin, folate, iron, magnesium, phosphorus, potassium, manganese
• Try them: shell the bean like pea pods and cook them in lightly sea salted boiling water for about two minutes. No need to remove bean skins if very young and fresh. Add to salads or toss with whole wheat pasta, shaved low fat romano cheese, thin slivers of low fat ham, a drizzle of olive oil and sea salt/pepper to taste

Fiddlbehead Ferns

• 200 grams (just under 1 cup) calories 68, fat 1g, carbs 11g, fiber 3g, protein 3g
• Good source of Vitamin A&C, riboflavin, niacin, iron, magnesium, phosphorus, potassium, zinc, manganese
• Try them rinsed several times in cold water (rubbing them gently to remove any remaining chaff), steamed for 20 minutes, and added last to salads or sauces. They're great in a vegetable stir fry with a light teriyaki sauce or in a lemon butter saute with morels or other wild mushrooms.
• Fiddlehead Ferns are another nutrient superstar.

The Best of Clean Eating page 138-139

Spring Fruits

Spring is just around the corner so I wanted to share some of the best spring fruits.

Pineapple

• 1 cup- calories 82 calories, fat 0g, carbs 22g, fiber 2g, protein 1g
• Good source of Vitamin B6 and C, thiamine, manganese
• Try it: peeled and cut into chunks for a fruit salad, or grilled in thick rings for two minutes per side with a sprinkling of cayenne pepper.

Avocados

• 1 cup (sliced) - calories 234, fat 21g, carbs 12.5g, fiber 10g, protein 3g
• Good source of Vitamin B6, C, E &K, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, manganese
• Try it peeled raw in a smoothie, or add half of a peeled pitted avocado to two cups of raw baby spinach and half an apple and process in a blender for a raw soup.
• Avocados are nutrient superstars. An individual serving of this fruit or vegetable provides more than 15% of your total recommended daily allowance (RDA) for four or more different vitamins and minerals.

Apricots

• 1 cup (halved) calories 74, fat .6g, carbs 17g, fiber 3g, protein 2g
• Good Source of vitamin A and C, potassium
• Try it pitted and eaten whole as a snack or halved and baked with chicken.
• Just two little apricots boast two grams of fiber and 1,348 IU of vitamin A. They're also famous for being packed with carotenoids and antioxidants which are said to reduce the risk of many types of cancer.

Strawberries

• 1 cup (whole) calories 46, fat 0g, carbs 11g, fiber 3g, protein 1g
• Good source of Vitamin C, folate, manganese
• Try them in an energy drink using one and a half cups berries blended with 1/3 cup pasteurized raw egg whites and a drop of raw honey or agave syrup, or two cups of berries blended with two cups cold water, 1/3 cup dry white wine, 1/4 cup of raw honey and a half a cup plain yogurt for a cold dessert soup.
• Strawberries are antioxidant superstars.

Mangos

• 1 cup (sliced) calories 107, fat .5g, carbs 28g, fiber 3g, protein 1g
• Good source Vitamins A, B6 & C
• Try it peeled and cubed (two cups) with 1/3 cup chopped green onion, a 1/4 cup chopped fresh cilantro, two tablespoons lime juice, one teaspoon agave nectar or raw honey, and one tablespoon minced fresh ginger for a seafood salsa

The Best of Clean Eating page 140-141

On-the-Go Clean Snacks

Healthy snacks can be just as quick as going through a drive thru window. Below are some great on the go snacks from the Clean Eating cookbook that require virtually no prep or cooking time.

1. Half a multi-grain bagel with unsalted almond butter
2. Scoop of dry whole grain cereal with added raisins and a handful of nuts
3. Cup or two of plain popcorn topped with a pinch of sea salt
4. Six multi grain crackers with two tablespoons natural, unsalted peanut or almond butter and a quarter cup of dried fruit.
5. Ten unsalted almonds and one apple cut into slices
6. Half a can of salmon or tuna (canned in water) stuffed into a multi grain pita
7. Two ounces of low fat cheese cubes with half a cup of grapes or berries
8. Four whole wheat organic graham crackers sandwiched with natural, unsalted peanut butter
9. Half a cup of low fat cottage cheese with banana slices or berries
10. Baked sweet potato topped with nonfat Greek yogurt and chives
11. Four ounces of plain, low fat yogurt mixed with whole grain granola, flax seeds and mixed berries
12. Selection of crudites with two tablespoons of hummus for dipping

I LOVE bananas!!

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OK I am in love..... with my new *snack*. If you know me at all, then you know I love anything banana flavored however, I find that if I eat a plain banana I am usually hungry immediately afterwards. So this recipe adds a little twist to satisfy your sweet tooth, its super easy and a healthy option for dessert or a sweet snack.

Slice 1 banana lengthwise and place on a backing sheet (I line the pan with aluminum foil to make clean up easy). Then sprinkle lightly with light brown sugar and broil for 3 minutes. Once done remove from the oven and sprinkle with cinnamon. Enjoy!!

Tired of Popcorn?

If you've had enough of popcorn try..... Sorghum. I had never heard of this grain before but its apparently one of the top 5 cereal crops in the world (along with oats, barley, wheat and corn). It originated in Africa and has spread to Asia and the Americas. In its traditional form this plant is over 6ft tall and the stalks are put to a variety of uses.

Cook it in a pot coated in canola oil over high heat, shaking until all grains are popped. Then drizzle with olive oil and a dash of sale for a crunchy snack.

Ginormous Cereal Bowl-Anza

If anyone knows my mother, they know her favorite food is cereal. So growing up cereal was a go to meal for breakfast, snack or a quick dinner. To this day I still love sitting down with a bowl.


The sad part is the portion size for a single serving is in most cases 2/3 cup. Seriously?? That's ridiculous! When I pour a bowl it usually ends up being 2-3 servings. So what I thought was going to be a healthy breakfast turns into a calorie monster, because I eat way to much.


Hungry Girl is an amazing website and I have almost every one of her cookbooks. One of my favorite recipes is the ginormous cereal bowl-anza. And shes not joking its huge, I had to use a popcorn bowl to make it. But its less than 300 calories so a great quick dinner or filling breakfast choice. Or the perfect choice on one of those days that you have endless munchies!


All you need
1 cup of light vanilla soymilk
1 cup of puffed wheat cereal
1 cup of puffed rice cereal
1/2 cup of puffed corn (like kix)
1/4 cup of Fiber One bran cereal (original)
1/24 cup of blueberries


Mix together and ENJOY!


Per serving (1 bowl)
286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fibers, 12 g sugar, 12g protein, 5 WW Points

On The Go!

I am a big fan of Kashi Bars but I recently stumbled upon this new flavor- Cinnamon Coffee Cake. I am in love! You almost feel like you are cheating when you are eating this bar as it really tastes like a coffee cake.

These bars are great for breakfast or a snack on the go. Also a great option if you need something sweet after dinner.

Kashi Go Lean Cinnamon Coffee Cake- Calories 160, Fat 4g, Carbs 26g, Protein 8g

Health Tip

Did you know that 1 teaspoon of cinnamon has the same amount of antioxidants as a 1/2 cup of blueberries? So next time you reach for a snack sprinkle some cinnamon over apple slices for double the heath benefits!

Extra Life Changers

Only 100 Calories

La Tortilla Factory has introduced a line of 100 calorie wraps and they taste great! The Smart & Delicious line comes in a few flavors and is perfect for fajitas, tacos, or even a lunch wrap.



Another idea is to lightly toast these totillas and use them as chips with hummus or salsa for a perfect snack!