HEALTHY SNACK RECIPES

POWER BALLS

Ingredients:
16 oz. almond butter (you can use peanut butter or cashew butter, too)
14 oz. raw honey or raw agave nectar
blender full of rolled oats (not the instant kind - we use Bob's gluten-free oats)

cinnamon
Optional ingredients to boost nutritional value:

- flaxseeds

- chia seeds

- green powder or spirulina or dulse flakes

Instructions:
1. Mix nut butter and sweetener together in a bowl.
2. Put oats in a blender and blend until they assume a powder-like texture.
3. Add oats to nut butter/honey mixture and mix well. Adjust consistency if necessary. You can add any of the "healthy extras" at this point.
4. Roll batter into small balls. Roll balls in your choice of crispy rice, coconut or sesame seeds.

*Yields 35-40 powerballs. Will last in the refrigerator for a week. Can also make and put in freezer. If low on time, don't worry about rolling them into balls.  Just eat straight from the bowl, like my boys do!  Or press into "bars."

** This recipe is VERY sweet - it's meant for a transition food for kids who have sweet tooths.  When we make this recipe, we use half the sweetener (or less)... so experiment and get it just right for your family.

** Also if short on time, you can grind the oats first in a food processor, then just add the nut butter and sweetener right to the food processor and blend it all together - this is the way we do it, to save on washing dishes!

 

TOFU NUT BALLS

These are very simple to make and fun to eat. Kids love them! You can serve them as an hors d'oeuvre on toothpicks or on top of pasta with tomato sauce.

Ingredients:
cup uncooked short grain brown rice
1 cup water
A little olive oil for the baking sheet or frying pan
2 Tbs. gluten-free tamari soy sauce (Eden brand)
lb. of organic firm tofu, mashed
cup (rounded measure) of ground almonds
cup fine bread crumbs
Sea salt to taste

Instructions:
1. Place the rice and water in a small saucepan. Bring to a boil, cover, and lower the heat to the slowest possible simmer. Cook until very soft (mushy, even) - about 35 to 45 minutes.
2. Preheat the oven to 350 degrees and lightly oil a baking sheet.
3. Place soy sauce and 1/2 the mashed tofu in a blender or food processor, and add about of the cooked rice. Blend to a thick paste.
4. Place the remaining tofu in a medium-sized bowl. Add the blended mixture, along with the almonds, bread crumbs, and remaining rice. Add salt to taste.
5. Using your hands, form the batter into 1-inch balls.

6. Bake them on a lightly oiled tray for 30 minutes. Serve hot!

From "The Enchanted Broccoli Forest" by Mollie Katzen (author of Moosewood Cookbook)

 

“Can These Really Be Healthy?” Zucchini-Spelt-Apple Muffins

 

I made these for Ev's daycare and preschool holiday parties, and everyone gobbled them up! 

 

Ingredients:

  • 2 tbsp organic flax meal (if you have flaxseeds, make sure to grind them up)
  • ½ cups + 2 tbsp hemp, rice, or almond milk (homemade nut milk is awesome, too!)
  • 1 cup over ripe banana (or applesauce)
  • 1 cup zucchini (or yellow squash)
  • ¼ cup maple syrup (I’ve also used raw agave nectar and raw honey for these)
  • 1 tsp pure vanilla extract
  • 3 tbsp coconut oil (I use Nutiva brand)
  • 2 cups spelt flour
  • ¼ cup unrefined sugar (I use succanat)
  • ¼ tsp sea salt
  • ¾ tsp cinnamon
  • ½ tsp nutmeg
  • 2 ½ tsp aluminum-free baking powder
  • ½ tsp baking soda
  • ** optional – chocoholics can add cacao nibs or chocolate chips (We use Good Life dairy-free, nut-free, soy-free chocolate chips)

Instructions:

  • Preheat oven to 375 degrees.
  • In a bowl combine flax meal and non-dairy milk.
  • Mash bananas, grate zucchini, then combine with milk & flax mixture.
  • Add syrup, vanilla and oil and stir everything to combine.
  • In a separate bowl, combine remaining dry ingredients and whisk to combine.
  • Add wet mixture to dry, gently folding until just combined (don’t over mix).
  • Fit a muffin pan with liners. Spoon batter into liners.
  • Bake for 21-25 minutes depending on your oven.

** When a toothpick comes out clean they are done.

 

Mochi

 

Mochi is a fun snack made from organic sweet brown rice.  It looks pretty unappealing – like a slab packaged in plastic wrapping - but it bakes into fluffy, doughy squares.  Kids and adults alike love this snack, but very few people have tried it!  You can be the first to introduce it to your neighborhood.

Our Whole Foods stocks the mochi in the back fridge section, near the hummus and miso.

 

Ingredients:

  • 1 package of cinnamon raisin mochi from the health food store (found in the back near the refrigerated vegan goods)
  • Filling options (see below)

 

Instructions:

1. Prepare the mochi as indicated on the package (break into 1” pieces and bake on baking sheet for 10 minutes at 450 degrees).  They will puff up (kids love to watch this!).

2. When they’re cooked, use a knife to poke a little hole in the top.  You can put any filling you like.  Here are some fun combos:

  • Raw nut butter mixed with organic jam or raw cacao powder
  • Raw honey or brown rice syrup
  • A chocolate chip or carob chip
  • Blended fruit like mango or raspberries
  • A piece of pear or apple with cinnamon sprinkled on top

 

** You can also buy mochi in plain flavor or garlic flavor… you can fill these doughy squares with hummus, salsa, guacamole, bean dip, etc.

 

 

Kale Chips (my son Evan calls this “Kale Popcorn”)

 

Ingredients:

1 bunch of kale

Olive oil or coconut oil

Balsamic vinegar

Seasonings (I like sea salt, garlic salt, or Herbamare)

Parmesan cheese (optional)

 

Instructions:

1. Wash kale and rip into large bite-sized pieces.

2. Put kale on cookie sheet or in large baking dish.

3. Drizzle with oil and vinegar.  Sprinkle with seasonings. 

4. Put in oven at 400 degrees for 6 minutes.  Open oven and move kale around with a spatula so it won’t burn.  5. Put back in oven for 2-5 minutes (the exact timing will depend on your oven).  Watch the kale closely the first time you bake it, because it can go from “crispy” to “burned” in a matter of a minute!  You’ll know the kale is done when it’s crispy but still a brilliant green color.

** My family can easily go through 1-2 bunches of kale in one sitting, when it’s prepared like this.

 

PB&B BURRITO

This is a yummy snack that brings me back to childhood. It's easy to make and quite portable. Try having half of this before your workout - save the rest for afterwards.

Ingredients:
1 small whole wheat wrap
1 banana

Peanut butter or almond butter

Raisins

Instructions:
1. Cut banana into thin slices.

2. Spread a thin layer of peanut butter on the wrap.
3. Lay bananas and sprinkle raisins on top of the peanut butter.

4. Roll up like a burrito and enjoy!

 

NUT CRUNCHIES

Ingredients:
1 C. sunflower seeds
C. sesame seeds
C. pumpkin seeds
1/2 cup walnuts or pecans or almonds
1 T. coconut oil
1 T. maple syrup or rice syrup
Sprinkling of cinnamon

Instructions:
1. Combine nuts and seeds. Mix together.
2. Add coconut oil, maple syrup, and cinnamon. Mix again.
3. Put on lightly oiled pie pan or in a baking pan.
4. Bake for 15-20 minutes at 375 degrees- until the nuts start smelling yummy!

*You can add rolled oats, raisins, or dates to give this recipe more bulk.
*If you want to cook this recipe really fast, just put the ingredients in a frying pan and roast over high heat for a few minutes (the best part is, you can snack on the nuts while you bake them!)

 

 

 

 

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