Snacks are important to eat between meals to keep your blood sugars level and to prevent cravings.  It is important to have snacks that have a balance of protein and healthy carbs (vegetables or low sugar fruit) and healthy fat.  Many of these snack recipes are easy to pack and go with you no matter what your day brings.

*disclaimer:  some recipes include nuts.  If you are allergic to nuts, do not try those recipes.  If you are not sure, check with your doctor to assess for nut allergy.  I have included some seed snacks which are a great alternative to nuts.  Replace peanut butter with NO SUGAR Sun Butter if you have a nut allergy. If you cannot find the NO SUGAR version at your grocery store, you can order online at  peanutfreeplanet.com

~Donna

PS Please bear with me as I update my website!  mouth watering pics are on their way!

Homemade Hummus

I used to buy the prepackaged hummus until recently I was noticing it was not setting right in my tummy.  So I looked more closely at the ingredients and decided it was time to make my own. Here is an excerpt from The Food Babe about prepackaged hummus.. I was shocked:

“Many brands add Potassium Sorbate as a food preservative to keep the hummus from molding or growing yeast. This ingredient has been known to cause skin allergies with prolonged use. Ever wonder why you can’t get rid of that eczema? This could be the culprit.

Sodium Benzoate is another preservative added to commercial hummus – when combined with Vitamin C this can produce benzene that has been known to cause Leukemia and other cancers. It’s a small risk this may happen, but why should the consumer be put at risk in the first place?

Phosphoric Acid is a chemical added hummus to add a tangy or sour taste to the product. They use this inorganic chemical because it is cheaper than using real lemon juice. This chemical has been known to promote osteoporosis, leaching calcium from our bones. No thanks” 

I discovered hummus is really EASY to make and it tastes DELICIOUS!!  This is a great snack you can prepare before the week and take it with you on the go.  Use cucumber, celery or red pepper as your ‘chips’ to make this a super healthy snack.

SERVINGS: 3-5

INGREDIENTS:

1 (15-ounce) can garbanzo beans
1/4 cup fresh lemon juice (or 1 large lemon)
1/4 cup well-stirred tahini
1 small garlic clove, minced (or 1 tbsp from jar minced garlic)
2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
Dash ground paprika, for serving (optional).

DIRECTIONS:

  • Combine the tahini and lemon juice in food processor/bullet and process for 1 minute. Scrape the sides and bottom of the bowl then process for 30 seconds more.
  • Add olive oil, minced garlic, cumin to the whipped tahini and lemon juice.
  • Blend for 30 seconds, scrape the sides and bottom of the bowl.
  • Blend another 30 seconds or until well blended.
  • Drain liquid from can of garbanzo beans.
  • Add half of the garbanzo beans to the food processor. \
  • Blend for 1 minute. Scrape sides and bottom of the bowl, then add remaining garbanzo beans and blend until thick and smooth. 1 to 2 minutes.
  • If consistency is too thick, add 2 to 3 tablespoons of water until you reach the consistency you like.
  • Serve hummus with a drizzle of olive oil and dash of paprika. (Optional)
  • Store homemade hummus in an airtight container and refrigerate up to one week.

~Enjoy!

Celery and Sun Butter

With so many peanut allergies, there are alternatives to get that " peanut butter" fix without compromising your safety.  Sun Butter is made out of sunflower seeds and tastes very much like peanut butter.  Just make sure you read the ingredients and it should only say "sunflower seeds'.  No other oils or sugars should be included.  Why? The oils are usually palm oil which is not the good fat, and the sugars, well there is no need for sugars even if it says organic!

 

SERVINGS: 1

INGREDIENTS:

2 celery stalks
1  tablespoon Sun Butter (check ingredients.  it should only say sunflower seeds and no added sugars)

DIRECTIONS:

  • Spread sun butter in inner groove of celery sticks.

~Enjoy!

Green Apple and All Natural Peanut Butter

SERVINGS: 1

INGREDIENTS:

1 green apple (green apples are lower in sugar than red apples)
1 tablespoon all natural peanut butter/sunbutter

DIRECTIONS:

  • Cut apple into thin slices.
  • Spread peanut butter onto apple slices.

~Enjoy

Strawberry and Unsalted Nuts

SERVINGS: 1

INGREDIENTS:

1/4 cup fresh strawberries, stems removed
1/4 cup raw nuts (almonds, walnuts, or cashew)
DIRECTIONS:

  • Cut strawberries in slices or in halves.
  • Combine nuts and strawberries in plate and eat!

~Enjoy!

 

Roasted Seeds

SERVINGS: 1

INGREDIENTS:

1/2 cup of shell-on roasted pumpkin or sunflower seeds
1 teaspoon seasoning of choice  (ex: creole seasoning, cayenne pepper, curry powder).

DIRECTIONS:

  • Pour seeds into a bowl.
  • Sprinkle 1 teaspoon (or more if desired) of seasoning.
  • Mix seeds and spices together using spoon.

~Enjoy!

Seed Trail Mix

SERVINGS: 4

INGREDIENTS:

1/4 cup pumpkin seeds (shelled)
1/4 cup sunflower seeds (shelled)
1/4 cup sesame seeds
1/4 cup flax seed
Dash of spice of your choice

DIRECTIONS:

  • Combine seeds into bowl.
  • Sprinkle spice onto seeds.

~Enjoy!

Quest Double Chocolate Chunk Protein Bars or
Quest Coconut Cashew Protein Bars

SERVINGS: 1 package

Not all the Quest bars passed my test so be careful to read the ingredients when choosing protein bars.  It is very hard to find ones without artificial sweeteners, sugar alcohols or too much dried fruit…. These are a few I found that only contained stevia which is a natural ingredients that does not spike blood sugars.

INGREDIENTS:

This is one of the few bars by Quest that only contains stevia.

DIRECTIONS:

  • Great on the go snack, only eat one per snack time though!

Source:  questnutrition.com

~Enjoy!

Hummus and Red Peppers

SERVINGS: 1

INGREDIENTS:

4 tablespoons prepackaged hummus (Sabra, Tribe or similar brand)
1 red bell pepper

DIRECTIONS:

  • Cut bell pepper into slices, removing stem and seeds.
  • Use bell peppers as “chips” and dip into hummus

 

~Enjoy!

Peanut Butter & Fresh Fruit Snack

SERVINGS: 1

INGREDIENTS:

1 tablespoon all natural peanut butter (check ingredients! It should only say nuts! )
1 slice Ezekiel sprouted grain “bread”
(NOTE:  this does NOT contain flour, but for some women even
grains cause blood sugars to raise.  You will need to monitor your
blood sugars and decide if your body can tolerate a slice of sprouted
grain “bread”)

¼ cup fresh or fresh frozen berries

DIRECTIONS:

  • In small bowl, mix and crush berries. If berries are frozen, slightly heat using microwave or stovetop.
  • Spread peanut butter on slice of toasted or untoasted Ezekiel bread.
  • Spread berries onto peanut butter.

~Enjoy!

Avocado and Lime

SERVINGS: 1

INGREDIENTS:

1 avocado
2 limes
Dash of unrefined organic sea salt
Mild chili powder (optional)

DIRECTIONS:

  • Cut avocado in half.
  • Remove the pit from one half of an avocado.
  • Sprinkle organic sea salt to taste.
  • Sprinkle chili powder (optional).

~Enjoy!

Avocado and Salad Dressing Snack

SERVINGS: 1

INGREDIENTS:

1 avocado
2/3 cup extra virgin olive oil
1/4 cup balsamic vinegar (check ingredients, some have added sugar)
Dash organic unrefined sea salt
Mild chili powder (optional)
1/4 pound protein (chicken, fish, beef)

DIRECTIONS:

  • Mix olive oil, balsamic vinegar and sea salt to taste for homemade dressing.
  • Cut avocado in half.
  • Remove the pit from one half of an avocado.
  • Sprinkle salad dressing on avocado. (store extra dressing for your salads!)
  • Sprinkle chili powder (optional).
  • Combine with protein.

~Enjoy!

Coco-nutty Granola

SERVINGS: 1 serving = 3/4 cup

INGREDIENTS:

3 tablespoons coconut oil or butter, melted.
3 cups coconut flakes.
2 cups unsalted raw mixed nuts, roughly chopped.
2 tablespoons chia seeds.
1 teaspoon ground cinnamon, optional. 

DIRECTIONS:

  • Preheat oven to 120ºC / 250°F / Gas.
  • Mark ½ and line a baking tray with baking paper.
  • Combine all ingredients, then spread evenly on the tray.
  • Bake for about 20-25 minutes until golden, turning halfway through the cooking time.
  • The darker it is, the crunchier it will be.
  • Remove from the oven and allow to cool.
  • Store it in an airtight container in the pantry for up to 2 weeks. (You can store in freezer longer).

 

~Enjoy!

Frozen Grilled Chicken Strips and Vegetables

Note:  Some of the strips like Southwestern Style Strips have added corn syrup! So stick with the regular breast or fajita strips)

SERVINGS: 1

INGREDIENTS:

3-4 ready cooked GRILLED chicken breast strips or chicken fajita strips (Tysons or similar brand)
1/4 cup raw vegetables (broccoli, zucchini, celery, cucumber)
1 avocado
Dash of unrefined sea salt or spice of your choice

DIRECTIONS:

  • Heat chicken strips in microwave or stove top in low heat.
  • Combine chicken on plate or bowl with vegetables.
  • Cut avocado in half and scoop onto chicken and vegetables.
  • Sprinkle spices onto food to flavor.

~Enjoy!

Hard Boiled Eggs and Veggies

SERVINGS: 1

INGREDIENTS:

1 hard boiled egg
1/4  cup cut raw broccoli
1/4  cup cherry tomatoes
dash of unrefined sea salt or spice of your choice

DIRECTIONS:

  • Peel shell off egg.
  • Cut in half on plate or bowl.
  • Sprinkle sea salt or spice onto egg halves.
  • Combine veggies.

~Enjoy!