Category: Snacks

Apple Carrot Superhero Muffins

Leave a comment

Time: 45 minutes

Makes: 12 muffins

Per Muffin – Calories: 306 | Protein: 7g | Carbohydrates: 29g | Fat: 18g

Ingredients

  • 2 cups almond meal
  • 1½ cups old-fashioned rolled oats
  • 2 tsp ground cinnamon
  • 1 tsp baking soda
  • ½ tsp fine sea salt
  • ½ cup raisins or chocolate chips (or both)
  • 3 eggs
  • 1 cup grated Granny Smith apple (about 1 apple)
  • 1 cup grated carrots (about 2 carrots), peeled
  • 6 Tbsp unsalted butter, melted
  • ½ cup honey

Directions

Position a rack in the center of the oven. Preheat the oven to 350 degrees. Line a 12-cup standard muffin tin with paper muffin cups. In a large bowl, combine the almond meal, oats, cinnamon, baking soda, salt and raisins or chocolate chips (or both). In a separate bowl, whisk together the eggs, apple, carrot, melted butter and honey. Add to the dry ingredients, mixing until just combined. Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a knife inserted in the center of a muffin comes out clean, 25 to 30 minutes. Allow muffins to cool completely before storing.

Store leftover muffins in an airtight container in the fridge or freezer. If you like them warm, reheat on low power in the microwave.

Chocolate Overnight Oats

1 Comment

Ingredients

  • ½ cup old fashioned rolled oats
  • 1/3 cup plain Greek yogurt
  • ½ cup oatmilk
  • 1 tsp vanilla
  • 1 Tbsp pure maple syrup
  • Pinch of sea salt
  • 1 scoop Momentous Absolute Zero Chocolate Whey
  • Topping: strawberries and blueberries

Directions

Mix all ingredients in a jar. Let sit overnight and top with favorite fruit.

Not only is it a great source of protein, it also is packed with soluble fiber which we know is important for reducing cholesterol and controlling blood sugars.

S’mores Muddy Buddies

Leave a comment

Ingredients:

  • 1 cup semisweet chocolate chips
  • 1/2 cup creamy peanut butter
  • 1/4 cup unsalted butter
  • 1 teaspoon vanilla extract
  • 3 cups Rice Chex cereal
  • 6 cups Golden Grahams cereal, divided
  • 1 1/2 cups confectioner’s sugar
  • 1 cup mini marshmallows
  • 1 full size Hershey’s Bar, optional, for garnish

Directions:

  1. Melt the chocolate chips, peanut butter, and butter in a medium microwave safe bowl. Microwave on high for 1 minute. Remove the bowl from the microwave and stir. Put the bowl back into the microwave and heat for an additional 30 seconds or until mixture is smooth when stirred. Add the vanilla extract and stir again.
  2. Pour the 3 cups Rice Chex and 3 cups of Golden Grahams cereal in a large mixing bowl. Add the chocolate peanut butter mixture and gently stir until cereal is evenly coated. Pour the coated cereal into a large Ziploc bag. Add the powdered sugar. Seal the bag and shake until the cereal is well coated. Spread on parchment paper or waxed paper. Let sit until cool and chocolate is set.
  3. Place the s’mores puppy chow in a large bowl. Add the remaining Golden Grahams and marshmallows. Break the Hershey’s Bar into squares and add to the puppy chow for garnish, optional. Serve!
  4. Store the s’mores puppy chow in an airtight container for up to 2 weeks. If it is warm in your kitchen, store the puppy chow in the refrigerator. You can also freeze in a freezer container for up to 1 month.

Banana Blueberry Muffins

2 Comments

Time: 35 minutes | Makes: 12

Ingredients:

  • 1/2 cup coconut oil
  • 1/4 cup honey
  • 2 eggs
  • 2 ripened mashed bananas
  • 1/2 cup Greek yogurt
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1.5 cups whole wheat flour pastry flour
  • 1 cup old fashioned oats
  • 1.5 cups fresh blueberries or other berry

Directions:

Add coconut oil (1/2 cup) and honey (1/4 cup) to large mixing bowl. If coconut oil is solid, microwave for 15 seconds, until honey and oil are softened. Cream together with a mixer on high speed.

Add eggs (2) and Greek yogurt (1/2 cup). Mix together until very well combined.

Add the 2 mashed bananas, vanilla (1 teaspoon), cinnamon (1 teaspoon), baking powder (1 teaspoon), baking soda (1 teaspoon), and salt (1/2 teaspoon). Mix until well combined.

Add flour and oats- stir until just combined. Fold berries (1.5 cups) in to mixture.

Line a 12-cup muffin pan with liners; fill each cup evenly with mixture.

Bake at 375 degrees F for 20-25 minutes, or until toothpick inserted into center comes out clean.

Banana PB Protein Muffins

Leave a comment

Makes: 16

Ingredients

  • 2 C white whole wheat or all-purpose flour
  • 1/4 C Garden of Life vanilla protein powder
  • 2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • ¼ tsp salt
  • 1 1/2 C mashed ripe bananas
  • 1/2 C creamy peanut butter
  • 1/2 C real maple syrup
  • 1/4 C melted coconut oil
  • 2 eggs
  • 3/4 C Almond Milk or Buttermilk
  • 1/3 C flaked coconut
  • 1/2 C dark chocolate chips

Directions

Preheat oven to 375. Line muffin tin with cupcake liners or spray tin with non-stick cooking spray.

In a large bowl, whisk together flour, protein powder, baking soda, cinnamon, baking powder, and salt. Set aside.

In a separate large bowl, whisk together mashed bananas, peanut butter, maple syrup, coconut oil, and eggs until well-combined. Carefully stir in milk. Add wet ingredients to dry ingredients, add chocolate chips and coconut flakes and stir until just combined.

Pour batter into muffin tin, filling each cup about ¾ full. Sprinkle tops with flaked coconut. Bake for 15-20 minutes or until toothpick inserted in the center comes out clean.

Remove to a wire rack to cool. Store leftovers in an airtight container.

Nutrition Facts per muffin:

  • Calories: 235
  • Fat: 10 grams
  • Carbohydrates: 29 grams
  • Sugar: 12 grams
  • Fiber: 2 grams
  • Protein: 8 grams

Nutty Maple Granola

Leave a comment

Makes: 8 cups

Ingredients

  • 4 cups old-fashioned rolled oats
  • 1 ½ cup raw nuts/seeds (I used 1/2 cup chopped pecans, 1/2 cup pistachios and 1/2 cup pepitas)
  • 1 teaspoon fine-grain sea salt
  • 1 teaspoon ground cinnamon
  • ½ cup melted coconut oil or olive oil
  • ½ cup maple syrup
  • 1 teaspoon vanilla extract
  • ½ cup unsweetened coconut flakes
  • ⅔ cup dried fruit, chopped if large (I used dried cranberries)
  • Totally optional additional mix-ins: ½ cup dark chocolate chips

Instructions

  1. Preheat oven to 350 degrees Fahrenheit and line a large baking sheet with parchment paper.
  2. In a large mixing bowl, combine the oats, nuts/seeds, coconut flakes, salt and cinnamon. Stir to blend.
  3. Pour in the oil, maple syrup and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
  4. Bake until lightly golden, about 21 to 24 minutes, stirring halfway. The granola will further crisp up as it cools.
  5. Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional chocolate chips, if using).
  6. Store the granola in an airtight container at room temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3 months.

Date Almond Protein Bites

Leave a comment

Makes: 16

Ingredients:

  • 1 ¼ cups raw almonds
  • 2 Tbsp chia seeds
  • ¼ cup flaxseeds
  • ¼ cup hemp seeds
  • 2 ½ cups Medjool dates (pitted)
  • ¼ cup unsweetened cocoa powder
  • ¼ tsp cinnamon
  • ½ tsp vanilla
  • ½ tsp salt
  • ½ cup coconut flakes (optional)
  • 1 scoop protein powder or choice (optional)

Directions:

Combine almonds and Protein Powder in a food processor. Pulse until the almonds are coarsely ground.

Add the pitted Medjool dates, coconut, cocoa powder, flax seeds, chia seeds, hemp seeds, cinnamon, vanilla and sea salt to the food processor.

Pulse to combine, then use a rubber spatula to scrape down the sides. Continue to blend the mixture for a minute or two, until the mixture is sticky and blended.

Use a 2 tablespoon sized cookie scoop to measure and roll each scoop into a smooth ball.

Garnish with a small sprinkle of the cocoa.

Serve and store in the refrigerator.

Per Serving (1 each)

Calories: 174 

Protein: 7g   |   Carbohydrates: 25g   |   Fats: 7g   |   Fiber: 6g

Fruit and Yogurt Parfait

Leave a comment

Such an easy meal, but typically I don’t like when I order it or how it is made other places because they end up added so much unnecessary sugar and sweetness either with a sweetened yogurt or a extremely sweet granola, which you can get with the fiber-rich fruit you add.

Ingredients:

  • Siggi’s 4% yogurt (the fat helps with fullness, but you can opt for 0% as well, I do that for a lighter snack)
  • 1/2 cup fresh blueberries
  • 1/2 honey crisp apple, diced
  • 2 Tbsp hemp seeds
  • 1/2 cup granola (see my granola recipe)
    • Other brands I get in a pinch are: Bear Naked and Terra Breads Pure Crunch Granola

Directions:

  • Assemble in a bowl or glass jar to take to-go!

Chocolate Chip Energy Bites

Leave a comment

Really quick, no-bake, no equipment needed basic energy bites, feel free to get creative!

Ingredient:

  • 1 cup rolled oats
  • 3/4 cup almond butter
  • 1/3 cup honey
  • 1 tsp. Cinnamon
  • 1/4 cup chia seeds
  • 1/4 cup hemp seeds
  • 1/2 cup ground flaxseed
  • 1/2 cup mini dark chocolate chips
  • 1/2 cup dried currants (or dried fruit of choice)

Directions:

I feel like this is too easy here. Put everything in a medium bowl and mix with a large spoon or hands. Once mixed together, refrigerate for 30 minutes and form into 1 inch bites. I didn’t feel like waiting so I made them right away, just a little stickier.

Tart Cherry and Walnut Granola

1 Comment

To be honest I have made granola as long as I can remember because it was a staple my mom made, so usually I just toss in ingredients without measuring but here is a good breakdown of what I do.

Ingredients:

  • 3 cups rolled oats
  • ½ cup slivered almonds
  • ½ cup sunflower seeds
  • ¼ cup coconut flakes
  • ¼ cup pumpkin seeds
  • ¼ cup flaxseed, ground (better absorption)
  • 1/3 cup dried cherries
  • 1 tsp sea salt
  • 1 Tbsp cinnamon
  • 3/4 cup avocado oil or coconut oil (I use a blend)
  • ¾ cup Honey

Directions:

Preheat oven to 325 degrees. In a large bowl mix all the ingredients, except the oil and honey. In a small sauce pan heat the oil and honey until just bubbling. On a baking sheet with parchment paper, spread evenly on the sheet and bake for 30 minutes or until golden brown.