Smart Snacking

Here is a list that I keep posted in the kitchen to help the kids (and myself) make the best choices when we need a snack {or even a treat} in a hurry with little preparation!

Something that helps so much is weekend batch cooking. **You can freeze almost everything with great results!** Sunday is usually our day for baking up a batch of muffins, granola, cookies, tortillas, etc.  Just get your batters soaking Saturday night and get everything done while the oven is hot Sunday.  Pop it into the freezer and you have alternatives to processed food.

Chia Seed Pudding

Gelatin Cubes {finger jello}

Egg Drop Soup

Coconut Flour Chocolate Chip Cookies {freezer}

Sprouted grain {Ezekiel} toast with nut butter

Hard Boiled Eggs

Air Popped Organic Popcorn...Pop popcorn and top with 2 Tbsp. melted coconut oil and sea salt. 

Muffins {freezer}

Tortilla {freezer} with nut butter and banana

Fresh fruit and raw, unsalted nuts...Not all kids will eat nuts but my girls love them.

Dried Fruit

Plain Yogurt...1/2 to 1 cup plain yogurt mixed with frozen or fresh fruit/granola and hemp/chia seeds

Soaking and Sprouting Grains

Here are some great posts explaining what it means to soak/sprout your grains, why you would want to and how to do it!  I have noticed improved digestion when I soak and sprout.  It really is easy, just takes some planning the night before.

http://www.kitchenstewardship.com/2009/11/30/soaking-whole-grains-why-do-it/

http://mixwellness.com/tips/five-reasons-sprouted-flour-is-healthier/

http://dontwastethecrumbs.com/2013/07/the-science-behind-soaking-grains/

http://www.weedemandreap.com/2013/07/you-arent-cool-until-you-prepare-your-grains-properly.html

Crunchy Kale Chips

I have seen recipes for kale chips for a long time but never thought I would like them.  Finally tried and loved!!

Kale Chips

1 bunch kale, washed, dried and torn into pieces

1-2 Tbsp. coconut oil, melted

Salt, Pepper and Garlic Powder, to desired taste

Combine all in a bowl and lay out on a cookie sheet.  Bake at 325° for 30-35 minutes or until crispy.

Coconut Oil Brownies

This is by far my favorite brownie recipe.  I adapted it slightly from a book called The Coconut Miracle. If you like coconut, you will love these!

Note:  A different sweetener can be used (honey, maple syrup, coconut sugar) but note that it will not have the same decadent result :)  The sugar makes it.

A great variation of these is to leave out the shredded coconut and add 1 tsp. of peppermint extract for mint brownies.  YUM!

Coconut Oil Brownies

1 cup sugar (organic, unbleached cane sugar)

2 eggs

1/2 cup coconut oil, melted

1 tsp. vanilla

3/4 flour (see recipe below)

1/3 cup cocoa powder

1/4 tsp. salt

1/2 tsp. baking powder

1 cup coconut, shredded (unsulfered and unsweetened)

1/2 cup chocolate chips

Blend together the sugar, eggs, coconut oil and vanilla.  Whisk the dry ingredients together in a separate bowl.  Add to the egg mixture.  Fold in the coconut and chocolate chips.

Pour in a greased 8x8 glass pan and bake at 350° for 28-30 minutes.

Gluten Free Flour Blend

3 1/2 cup brown rice flour

1 cup tapioca flour

Mix together and store in a cool dry place.

Chia Seed Pudding

Chia Seed Pudding is something that everyone in our home enjoys!  Chia seeds are a great source of calcium, fiber, Omega-3 fats and protein!  There are so many ways to mix it up for variety.

Benefits of Chia Seeds

~~~Basic Recipe - About 4 servings

1 1/2 cups milk (coconut, almond, organic)
3 Tbsp. real maple syrup
1/3 cup chia seeds
1 tsp. vanilla extract (almond is good too!)

Add ingredients in a pint mason jar with lid and shake.  Set on the counter for 5 minutes.  Shake again to redistribute the seeds (so they do not clump together).  Let set in the fridge.  Ready to eat in an hour but can last up to a week.

Mix it up....Add 2 tbsp. cocoa powder for chocolate pudding.  Add more maple syrup (or pure stevia drops) to desired sweetness.  Mix in frozen blueberries.  For thinner pudding add more milk.

~~~Banana Chia Pudding - 2 servings

1 cup coconut milk
1 very ripe banana
3 Tbsp. chia seeds

1/8 tsp. vanilla extract

Sliced bananas (opt.)

Blend coconut milk and banana in a blender.  Pour into a pint mason jar and add chia and vanilla.  Put the lid on and shake.  Let sit on the counter at room temp for 5 minutes.  Shake again.  Let set up in the fridge.  This pudding is best eaten within 2 days as the banana will brown and ripen more. Top with sliced bananas.

Easy Homemade Granola

Simple to make and with few ingredients, this granola has become a favorite for breakfast in our home.  For a quick, well balanced snack, sprinkle over plain, unsweetened yogurt.

Maple Almond Granola with Coconut

3 1/4 cups whole rolled oats
3/4 cup chopped raw almonds
3/4 cup shredded unsweetened coconut
1/4 cup coconut oil, melted
1/4 cup 100% pure maple syrup (honey can be used)
1/8 cup brown sugar (optional)
1/4 tsp. sea salt

Preheat oven to 350°.  

Grease a large jelly roll pan or line with parchment paper.

Melt coconut oil and maple syrup in a small saucepan.  Combine the oats, almonds and coconut in a bowl.  Pour the melted coconut oil and maple syrup over oats mixture.  Stir to combine.  Add brown sugar and salt and mix gently.

Spread onto pan and bake for 25-30 minutes stirring every 7-9 minutes.

Let cool completely and store in an air tight container for up to 2 weeks.

Peanut Butter Balls

Try these little bites for a great dessert packed with protein, fiber and healthy fats without too much sugar!

Peanut Butter Balls

1/2 cup natural peanut butter (no sugar or oils added)

4 Tbsp. raw honey

2 Tbsp. unsweetened cocoa powder

1/4 cup rolled oats

1/4 cup brown crispy rice cereal (or more oats)

2 Tbsp. unsweetened shredded coconut

Dash Vanilla

1/8 cup mini chocolate chips (opt.)

Soften peanut butter until able to stir. Combine all ingredients. Roll into small balls (about 1 inch) Makes 10-12 balls.

*Can't have peanut butter? Try this with raw unsalted almond butter and and a drop of almond extract. Delicious!