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SEE Bars

energy bars

SEE BARS – Super Easy Energy Bars: This is my new fruit and nut bars with a bit of chocolate. Cut them in bars for a trail snack to keep your energy up, or cut bite size pieces for a small snack. However you roll, these bars are a perfect punch! SEE the difference in taste by using the best ingredients and making the bar yourself; SEE the savings in not buying prepackaged goods!

BUY tip:

*Use natural cocoa, as it is higher in fat, tastes better, and will provide more energy.
*Use a high quality 85% chocolate and no less than 70%
*Look for juice sweetened dried fruit. Not absolutely necessary, but I think they taste better and you avoid processed sugar. 

ENJOY!

Energy Bars
Author: 
Recipe type: Energy bar
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Energy bar for a trail snack or cut in small bites for a light treat.
Ingredients
  • 1¼ cup pitted, chopped dates
  • 2½ Tbs local honey
  • 1½ cups rolled oats, finely ground in blender or food processor
  • ½ tsp cinnamon
  • 2 Tbs. oat bran
  • 3 Tbs. ground flaxseed
  • 2 Tbs. natural cocoa
  • ½ tsp coarse salt
  • 1 c. raw almonds, coarsely chopped
  • ½ c. unsalted, toasted pistachios
  • ⅓ c. dried cranberries, preferably sweetened with juice
  • ⅓ c. dried blueberries
  • ⅓ c. dried tart cherries
  • 2 ounces chopped dark chocolate, at least 70% (I use 85%)
  • coconut or vegetable cooking spray
Instructions
  1. Spray 9 in. pan with coconut spray
  2. Place dates in small saucepan.
  3. Add enough water to just barely cover.
  4. Bring to a boil and simmer for 20 mins.
  5. Set aside.
  6. Mix oats, cinnamon, oat bran, flaxseed, cocoa and salt in a large mixing bowl.
  7. Add nuts and berries and chocolate.
  8. Set aside.
  9. Dates will have absorbed most of the water by now; if more than a tbs or two remains, drain the excess.
  10. Pour dates and honey into blender or food processor and process till smooth.
  11. Pour date mixture over dry ingredients and mix until all ingredients are moist.
  12. Pat evenly into 9 in. prepared pan.
  13. Bake at 350 for 25 mins.
  14. Cool; cut into bars or small bites

 

Friday-Foodie

Friday Foodie: Breakfast or Snack Bar

Friday Foodie: Breakfast or Snack Bar

You are going to LOVE these. Super simple and quick to make, they are a great breakfast bar or an afternoon snack.

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Friday Foodie: Breakfast or Snack Bar
Author: 
Recipe type: Breakfast or Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
This is a quick and easy recipe that even your pickiest breakfast eater will enjoy.
Ingredients
  • ½ c peanut butter or almond butter
  • 2 ripe bananas, mashed
  • ½ c almonds
  • 4-7 pitted dates
  • ¼ c dried cherries,
  • 2 Tbs. natural cocoa
  • ¼ c unsweetened coconut flakes
  • ¼ c raw pepita (pumpkin) seeds
  • 1 c rolled oats (not minute or instant)
  • optional: ¼ c raisins or chopped nuts
  • optional for snack bars: ¼ c dark chocolate chips
Instructions
  1. Preheat oven to 350
  2. Line a large loaf pan with parchment paper
  3. In a small sauce pan over medium heat, stirring constantly, heat nut butter and banana until nut butter is softened and completely combined. Remove from heat.
  4. In a blender or food processor, coarsely chop almonds, dates, and cherries.
  5. Add coconut flakes and process a few seconds to break up flakes.
  6. Transfer to a bowl.
  7. Add oats and pepitas and any optionals.
  8. Pour banana mixture over dry ingredients.
  9. Stir till combined.
  10. Press into loaf pan.
  11. Bake for 30 mins.
  12. Allow to cool before cutting.
  13. breakfast bars or cut into bite size pieces for a healthy snack.

 

Friday-Foodie

Friday Foodie: A Spot of Tea

Friday Foodie: A Spot of Tea

I am coming to you today from Edinburgh, Scotland, one of my favorite places in the world. I am staying at the Gladstone Bed and Breakfast, a simply lovely place with two very gracious hosts. A place I definitely recommend and I will certainly come here again when in the city.

I love traveling in the UK because there is a hotpot in every room and tea, as well as a shortbread or two! I didn’t want to leave you high and dry with no Friday Foodie, so here it is:

Have a wonderful weekend!

Peace and joy!

 

Friday-Foodie

Friday Foodie: Banana Wraps

Friday Foodie: Banana Wraps

This is a great snack to make at home, or take to work and make there. These fill you up and satisfy your hunger until dinner time.

Remove Romaine lettuce leaves from bunch. Slice a banana lengthwise, four times. Spread 1/2-1 tsp. of almond butter or your favorite nut butter, down the center of the leaf. Place one length of banana on the leaf, fold up end, fold in sides and fold over top. Delicious! Makes 4. You can share…or not!

If you are ready to beat Type II Diabetes, give me a call or e me! I can work with you in many different ways to get you headed down the path to health!

Friday Foodie: Watermelon Juice

Friday Foodie: Watermelon Juice

This is so easy and refreshing. Watermelon is chock full of lycopene and vitamin A, plus it is a great way to replace electrolytes.

Refrigerate a medium size watermelon. Once cold, cut in half and scoop out the meat from one half. Place in blender and add the juice of half a lime. Blend until smooth. Pour a glass and enjoy!

 

Friday-Foodie

Friday Foodie: Crunchy Chickpeas

 

 

 

I love a little snack in the afternoon, but nuts are what I always want to grab and instead of eating just a small handful, I go back for 1 or 2 more. That’s a lot of fat added to my diet that I don’t need. Yes, nuts are healthy, but only in small doses. So what’s a crunch fan to do? Roast a few chickpeas, that’s what!

seasoned-toasted-chickpeas

I rinsed a can of chickpeas (also known as garbanzo beans), tossed them in 1/2 teaspoon of olive oil, (I wanted just enough oil to make the spice stick, without adding too much fat) and coated them with Northwoods seasoning from Penzey’s. It’s a mix of herbs, sweet Hungarian paprika, black pepper and garlic. I poured the seasoned chickpeas on my preheated backing stone, but any cookie sheet will do, and roasted them for just about 40 mins. at 400. I stirred them at 15 mins and started checking on them at 30 mins. You want them to be crunchy all the way through, but not burnt.

Once I had the crunch I desired, I poured them on a paper towel to cool. Be sure you don’t put them in a container until completely cool or they lose their crunch.

You can make these with any spice you like. Try a chili, garlic, or onion powder. Cumin or paprika. Even a wasabi powder. The choices are endless.

And there you have it, a delicious, nutritious treat!

Have a healthy weekend!

blog closing

 

Friday-Foodie

FAST Friday Foodie: Skillet Granola

I love granola, but store bought varieties are full of fat and sugar. Recently, I had a real crave though, and decided to give a go at making my own. I decided to try  just a small batch and the skillet seemed like the easiest way to throw this together. I pulled a few nuts and sunflower seeds from my freezer, added some oats, spices, coconut oil and honey and made a delicious toasty granola. If you want to make this in larger quantities, you might want to throw it on a cookie sheet instead and toast in the oven at 350 degrees for maybe ten to fifteen minutes, stirring at least once and checking to be sure it doesn’t get too brown. Once finished and cool, add 2 Tbs of unsweetened coconut flakes. Serve 2 Tbs on a bowl of fresh fruit or oatmeal.

Also great as a small snack. So here’s the recipe:

FAST Friday Foodie: Skillet Granola
Author: 
Recipe type: Breakfast or Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This granola is made with coconut oil, a healthy fat, and has minimal sugar coming from raw honey.
Ingredients
  • 1 tsp coconut oil
  • ¼ cup old fashioned oats
  • 2 Tbs raw sunflower seeds
  • 2 Tbs raw walnut pieces
  • 2 Tbs raw pecan pieces
  • 2 tsp cinnamon
  • ¼ tsp nutmeg
  • 1 tsp raw honey
  • 2 Tbs unsweetened coconut flakes
Instructions
  1. Heat skillet on medium-high heat
  2. Add coconut oil
  3. When melted, add seeds and nuts
  4. Stir until all are coated with oil
  5. Add spices and continue stirring or shake pan
  6. Continue for 3 to 5 minutes, until nuts smell fragrant and look toasted
  7. Stir in honey until all nuts are coated
  8. Stir for one more minute to allow honey to crystalize to nuts
  9. Pour onto a flat surface and allow to cool
  10. Once cool, stir in 2 Tbs unsweetened coconut flakes
  11. Store in covered container
  12. Serve 2 Tbs on a bowl of fruit or oatmeal
  13. OR eat 2 Tbs as a snack

 

Friday Foodie: Chocolate banana muffins with cherries (vegan and low in gluten)

I decided to experiment and see if I could come up with a chocolate muffin that is vegan and low in gluten. (Barley cannot be considered gluten free, but it is very low in gluten and a good choice for those who are gluten sensitive, but not for those with Celiac disease.) I think I have found the perfect combo of ingredients to do just that. These are moist and delicious, and though not a low cal food, they offer you a chocolate fix as delicious as any gluten, dairy packed muffin.

Cream together the banana and almond butter.

Add the agave and flax mixture. This takes the place of eggs.

Mix together the dry ingredients and add to the wet ingredients.

Before the dry ingredients are completely mixed in, add the chips and cherries. This prevents the batter from being over mixed, which results in tough muffins.

Divide into a 12 cup muffin tin. Bake at 400 degrees for 18-20 mins.
Enjoy for dessert or a breakfast treat!

Friday Foodie: Chocolate banana muffins with cherries (vegan and low in gluten)
Author: 
Recipe type: Muffins, Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
A chocolate muffin that is vegan and low in gluten.
Ingredients
  • Chocolate Banana Muffins with Cherries
  • ¾ c coconut milk or almond milk
  • ½ c almond butter
  • 1 c mashed ripe banana
  • ¼ c agave syrup
  • 1 tsp vanilla extract
  • 2 Tbs flax meal
  • 1 c oat flour*
  • 1 c barley flour
  • ½ c natural cocoa powder
  • 1½ tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • ¾ c tart dried cherries
  • ½ - ¾ c dark chocolate chips
  • optional: ¼ of date sugar may be added to the dry ingredients for a sweeter muffin though I don’t think it makes a big difference.
Instructions
  1. Preheat oven to 400 degrees. Spray 12 muffin tin with a nonstick cooking spray, preferably Canola oil.
  2. In a small bowl, combine vanilla, agave syrup and flax meal.
  3. Whisk together banana, almond butter and milk in large bowl.
  4. In another bowl mix all dry ingredients.
  5. Mix flax meal, syrup and vanilla into banana mixture.
  6. Fold dry ingredients into the wet ingredients and before completely folded in, add chocolate chips and cherries. If you over work a muffin batter, the muffins will be tough.
  7. Bake for 18-20 minutes or until toothpick inserted in center of muffins comes out clean.
  8. *You can make your own oat flour by placing about 1½ cups rolled oats in blender and chopping till powdery. It will not be as smooth as regular flour, but that’s okay. This adds some texture to the muffin. Do not use instant oats.