Baked Apple Chips

Ingredients

  • 4 large Granny Smith apples

Directions

1. Preheat the oven to 250°F. Line two rimmed baking sheets with aluminum foil and spray lightly with oil (or line them with a Silpat mat, no oil required). 2. Leaving the skin on, slice the apples crosswise into thin layers, about ¼-inch thick. Remove the seeds. 3. Divide the slices evenly between the baking sheets and bake for 60 minutes. Flip the apples, then bake for 30 minutes more, or until the slices are light brown and crispy. Thicker slices will be a little more chewy. For extra-crispy chips, leave the apples in the oven 15 minutes more. Timing will depend on the moisture content in your apples. 4. Let the chips cool completely, then store in your pantry in an airtight container for up to 1 week.

Notes

These crunchy baked apple chips make a great lunchbox snack, especially when combine with some nut butter. They take a while to bake, but they are worth it. Keep a big batch of these chips in a glass jar in your pantry to make it easy for you and your kids to grab when hunger strikes!

Nutrition Information

Per Serving based on 4 servings
Calories 82
Protein 0.62 g
Fat 0.27 g
Total Carbs 19.29 g
Fiber 3.97 g
Sugar 13.59 g
Recipe from The 52 New Foods Challenge

Cocoa Roasted Almonds

Ingredients

  • 2 cups (280g)raw unsalted almonds
  • 1 Tbsp (5g) unsweetened cocoa powder
  • ½ tsp (2g) Truvia

 Preparation

  1. Preheat the oven to 350°F.
  2. Place the almonds in a single layer on a rimmed baking tray, and bake at 350°F for 5 minutes. Remove the tray from the oven, shake it back and forth to move around the almonds, and continue to bake for another 5-7 minutes, or until the almonds are lightly fragrant and toasty.
  3. Cool the almonds on the tray for 1-2 minutes, then carefully pour into a medium bowl. Add in the cocoa powder and Truvia, and stir to coat all of the almonds. Pour them back onto the baking tray into a single layer to cool.

Nutrition:

Yields: 16 snack-size servings (2 tablespoons per serving)

Calories 103; Total Fat 8.8 g; Saturated Fat 0.7 g; Unsaturated Fat 7.6 g; Cholesterol 0.0 mg; Sodium 0.1 mg; Carbohydrate 4.0 g; Dietary Fiber 2.3 g; Sugars 0.7 g; Protein 3.8 g

Notes: Substitute your favorite sweetener in place of the Truvia. If you prefer a sweetener that actually “dissolves” into the cocoa powder, use powdered sugar.

Source: amyshealthybaking.com

Curried Garbanzo Bean Poppers

IngredientsGarbanzo beans, also known as chickpeas

1 15.5-ounce can garbanzo beans or chickpeas, drained and rinsed
1 teaspoon curry powder
2 teaspoons olive oil
1 teaspoon chopped cilantro

Directions

  1. Preheat oven to 425°F.

  2. On a foil-lined sheet tray, mix together the garbanzo beans, curry powder and olive oil. Spread beans out in a single-layer to ensure each bean has enough space to get crispy.

  3. Bake for 25 minutes.

  4. Remove beans from oven and gently toss in the cilantro before serving warm.

Nutrition Information

Serving size ⅓ cup
Serves 4

Calories: 173; Total fat: 5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 233mg; Carbohydrates: 25g; Fiber: 7g; Sugars: 4g; Protein: 8g; Potassium: 126mg; Phosphorus: 90mg

Source: eatright.org

The N’s of Eating: The Nourishing vs. Nagging Inner Voice

So is 10 in the morning or 3 in the afternoon, and you suddenly begin thinking about getting a snack. But first you start going through some thoughts in your mind. These thoughts either pushes you toward snacking or puts on the brakes. Sometimes that inner voice is perfectly rationale and helpful and other times it is critical and accusatory.

Today as you reach for a snack, ask yourself if YOUR INNER voice is nurturing or nagging at you to eat.

Nurturing Inner VOICE vs.       Nagging Inner VOICEKids_Nutrition

  • Necessary (fuel): “I need the energy” vs. Nagging (soothing): “I need chocolate to calm down!”

  • Normal (human nature): “I often have a snack when hungry” vs. Normalizing (habit): “Everyone stress eats”

  • Nice (pleasure): “A snack would hit the spot right now” vs. Nirvana (pleasure): “Chocolate would taste amazing and feel great, I’m so stressed out!”

  • Nourish (hunger): “I haven’t eaten for awhile” vs. Needy (wanting): “What the heck?”

Pause and take a moment to identify which “N” is taking over. Simply notice it and gently make a mindful decision.

Source: 50 More Ways to Soothe Yourself Without Food  by Dr. Susan Albers.

For more information about Mindful eating go to www.thecenterformindfuleating.org

 

Frozen Banana Popsicles

Frozen Banana Pops FinalThese are delicious and you don’t have to feel too guilty about indulging in one of these!

Ingredients:

  •  1 medium ripe banana
  • 8 oz. semi-sweet chocolate
  • 1 tsp. canola oil
  • colored sprinkles (optional… but fun!)
  • 4 popsicle sticks

Directions:

  1. Cut the banana in half lengthwise, then in half to make four quarters. Insert popsicle stick into bananas and freeze on a wax paper lined cookie sheet.
  2. When the bananas are frozen, fill a coffee mug with chocolate. Melt chocolate and oil in microwave for 30 seconds at a time, stirring until the chocolate is melted and soft.
  3. Dip the bananas one at a time in the chocolate, scraping off the excess chocolate from the back of the banana, and place it on a cookie sheet lined with wax paper. Quickly add the sprinkles on the rounded side before the chocolate hardens. Place on wax paper and return to the freezer until frozen and ready to eat. Eat frozen and enjoy!

Recipe makes 4 servings.

Nutrition Information Per Serving: 99 Calories, 4.9 g Fat, 0.3 g Protein, 15 g Carbohydrate, 1.7 g Fiber, 10 g Sugar, 0.3 mg Sodium.

Original recipe from http://www.skinnytaste.com/2012/06/frozen-banana-popsicles.html.

Chocolate Fruit Dip

Chocolate Fruit Dip (3)Ingredients:

  • 1 cup plain Greek yogurt
  • 4 packets no sugar added hot chocolate mix

Directions:

  1. Combine Greek yogurt and hot chocolate mix in a bowl. Stir briskly until mixture is smooth. Enjoy by itself or as a dip for strawberries, grapes or apples.

Recipe makes 4 servings.

Nutrition Information Per Serving: 90 Calories, 1 g Fat, 4 mg Cholesterol, 190 mg Sodium, 12 g Carbohydrate, 1 g Fiber, 9 g Sugars, 8 g Protein.

Turkey Meatballs

Turkey Meatballs (3)Ingredients:

  • 1 small onion
  • 2 garlic cloves
  • 6 fresh sage leaves
  • 6 large basil leaves
  • 4 sprigs thyme
  • 1 large sprig of rosemary
  • 1/4 cup Italian parsley
  • 1 handful arugula or spinach
  • 1 pound ground turkey breast
  • 1 teaspoon sea salt
  • 1/2 teaspoon pepper
  • 3 Tablespoons olive oil

Directions:

  1. Preheat oven to 350°F.
  2. Combine the onion, garlic, herbs, and arugula in the bowl of a food processor. Pulse until very finely chopped. Transfer to a large bowl and add turkey, salt, and pepper. Mix gently to combine. Form into balls and place on baking sheet at least one inch apart. Drizzle olive oil on top of balls.
  1. Bake in 350°F oven for 25 minutes.

Recipe makes 10 meatballs.

Nutrition Information Per Meatball: 88 Calories, 4 g Total Fat, 28 mg Cholesterol, 249 mg Sodium, 1 g Total Carbohydrate, 0 g Fiber, 0 g Sugar, 11 g Protein.

Recipe modified from http://bakedbree.com/super-clean-turkey-meatballs.

Spaghetti Squash Fritters

Spaghetti Squash Fritters (4)Ingredients:

  • 1 (2-pound) spaghetti squash
  • 1 (8-oz) package baby spinach
  • ½ cup panko (Japanese breadcrumbs)
  • 2 Tbsp. grated fresh Parmesan cheese
  • 1 Tbsp. minced garlic
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon baking powder
  • 2 large egg whites
  • 1 Tbsp. olive oil, divided

Directions:

  1. Cut squash in half lengthwise. Scoop out seeds; discard. Place squash halves, cut sides up, in a microwave-safe bowl. Cover with a damp paper towel. Microwave on HIGH 20 minutes or until tender. Let stand 10 minutes. Scrape inside of squash with a fork to remove spaghetti-like strands to measure 4 cups.
  2. Heat a large skillet over medium-high heat. Add spinach to pan; cook 2 minutes or until spinach wilts. Place squash and spinach on a clean dish towel; squeeze until barely moist. Coarsely chop squash mixture, and place in a large bowl. Add panko and next 4 ingredients (through baking powder), and toss well to combine. Place egg whites in a medium bowl; beat with a mixer at high speed until soft peaks form. Gently fold egg whites into squash mixture.
  3. Fill a ¼-cup dry measuring cup with squash mixture. Invert onto work surface; gently pat into a ¾-inch-thick patty. Repeat procedure with remaining squash mixture, forming 10 patties total. Heat a large nonstick skillet over medium heat. Add 1 ½ teaspoons oil to pan, and swirl to coat. Add 5 patties to pan; cook 3 minutes on each side or until browned. Remove patties from pan; keep warm. Repeat the procedure with remaining 1 ½ teaspoons oil and squash patties.

Recipe makes 5 servings.

Nutrition Information Per Serving: 141 Calories, 5 g Total Fat, 2 mg Cholesterol, 204 mg Sodium, 22 g Carbohydrate, 1 g Dietary Fiber, 1 g Sugar, 6 g Protein.

Inspiration from http://www.myrecipes.com/recipe/squash-fritters-sriracha-mayonnaise.

Frozen Yogurt Bark

Frozen Yogurt Bark (3)

Ingredients:

  • 2 cups fat-free Greek yogurt (plain)
  • 2 Tbsp honey
  • 1 Tbsp cranberries
  • 1 Tbsp raisins
  • 5 fresh strawberries, chopped
  • 1 Tbsp dark chocolate chips
  • 1 tsp shredded coconut

Directions:

  1. Mix the yogurt and honey together until well combined. Add the cranberries and raisins and stir again.
  2. Line a baking tray with foil and pour the yogurt mixture on top. Spread it depending on how thick or thin you want your bark to be. Mine was approx ½ inch thick.
  3. Sprinkle the strawberries, chocolate chips and desiccated coconut on top and place in the freezer for 1 hour or until it is completely frozen.
  4. Remove from the freezer and use a sharp knife to break the bark into pieces. The bark can be stored in the freezer in food bags.

Recipe makes 8 servings.

Nutrition Information Per Serving: 61 Calories, 0 g Fat, 0 mg Cholesterol, 27 mg Sodium, 9 g Total Carbohydrate, 0 g Fiber, 8 g Sugar, 6 g Protein.

Recipe from http://www.myfussyeater.com/frozen-yogurt-bark/.

Peanut Butter Greek Yogurt Dip

Apples with PB greek yogurt dip3Ingredients:

  • 1/2 cup plain Greek yogurt
  • 1/2 cup creamy peanut butter
  • 4 medium apples
  • Lemon juice

Directions:

  1. In a small bowl, mix Greek yogurt and peanut butter until completely blended. Slice your apples and remove any seeds. Spray lemon juice on apples to keep them from browning. Arrange apples and dip on a platter and serve chilled.

Recipe makes 8 servings.

Nutrition Information Per Serving: 141 Calories, 8 g Fat, 0 mg Cholesterol, 78 mg Sodium, 15 g Total Carbohydrate, 3 g Dietary Fiber, 9 g Sugar, 5 g Protein.

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