Category Archives: snacks

5 Delectable Chocolate Chip Cookie Recipes

by Mirabaking, chocolate, grains, oats, recipes, snackschocolate chip cookie week, cookie recipe, cookies, healthy cookie recipe

It's Chocolate Chip Cookie Week! And if you've been following me for a while you'll know that I love cookies (in moderation of course). There's just something really satisfying about a good cookie.

In order to celebrate, I rounded up some of my friends and asked them to share their favorite Chocolate Chip Cookie recipe (who knew there were so many variations?).

With these options, you're sure to find one that's going to become your new favorite!

No-Flour Cookie Dough

If you're seeing news blurbs about cookie dough and feeling a sense of nostalgia (and a desire to make cookies just so you can eat the dough) consider making my No-Flour Cookie Dough. Just be aware that this recipe does not bake into cookies, it's meant to be enjoyed raw.

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Ingredients

1 can chickpeas, drained
1/2 cup creamy almond butter
1 tablespoon evaporated cane juice
1 tablespoon maple syrup
1 teaspoon vanilla extract
generous pinch sea salt
1/2 cup chocolate chips

Instructions

Combine the first five ingredients in a food processor until mixed well
Scoop into a bowl and add chocolate chips by hand
Spoon into ramekins or mini-muffin cups and chill 2 hours before serving or enjoy with a spoon straight out of the bowl

Guilt-Free 3-Ingredient Chocolate Chip Cookie

This recipe from my good friend Andrea Green, the Natural Green Mom, is made mainly from bananas and oatmeal, making it healthy enough to serve as a breakfast cookie.

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Prep Time 5

Cook Time 15

Servings 8 cookies

Ingredients

2 ripe bananas
1 cup rolled oats
1/3 cup chocolate chips

Instructions

Preheat oven to 350.
Mash ripe bananas.
Stir in oatmeal and chocolate chips until well combined.
Divide dough into 8 equal cookies on a greased cookie sheet.
Bake 15 minutes.
Remove from oven and cool on a cooling rack.

20-Minute Oatmeal Peanut-Butter Chocolate-Chip Cookies

The honey and coconut sugar combo worked like a charm for this recipe by my friend Beth Ricci! “They were in fine cookie form – round, fluffy, and moist. Chewy, but not crumbly. Just enough chocolate chips to make each bite heavenly.”

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Ingredients

½ cup honey
¾ cups coconut palm sugar
¼ cup butter at room temperature
1 cup natural peanut butter
1.5 teaspoons baking soda
2 eggs
1 teaspoon whole chia seeds
3¼ cups quick oats1 cup chocolate chips

Instructions

Place honey, coconut palm sugar, and butter in a bowl, and beat until smooth.
Add peanut butter, baking soda, eggs, and chia seeds. Mix well with an electric mixer.
Mix in oats.
Stir in chocolate chips (or use the mixer if yours is powerful enough. I used my hand mixer and it was fine).
Drop by spoonful onto parchment paper-lined baking sheet.
Bake at 350F for 10 minutes or until golden brown.
Let sit for one minute on the pan before removing it to a cooling rack - they are less prone to breaking that way.
Once cooled, freeze half of the cookies for a rainy day. Otherwise, they'll all be gone by morning!

Grainless Chocolate Chip Cookies

“Who would have ever thought that chocolate chip cookies without white flour and sugar or eggs, could taste so good?” Well, my good friend and colleague Dr. Cheryl Winter made this recipe possible.

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Ingredients

2 cups almond flour (I either use Bob’s Red Mill or I process my own almonds to make my own almond flour)
1/4 cup coconut oil
3 tbsp maple syrup
1/4 tsp sea salt
1/2 tsp baking soda
2 tsp vanilla extract
8 tbsp dark chocolate chips

Instructions

Preheat oven to 350 degrees F.
In a medium bowl, whisk together almond meal, salt, and baking soda, then add the coconut oil, maple syrup, and vanilla extract. Mix well.
Fold in the dark chocolate chips, then drop batter by a rounded tablespoon onto a baking sheet lined with parchment paper.
Bake for 10-15 minutes at 350 degrees F, until the edges are golden brown.
Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature.

Polka Dot Balls

This recipe by another good friend and colleague, Shawn Borup of Show Me Healthy Living, includes ingredients that are superfoods -- quinoa, flax, and oats. This different take on chocolate chip cookies deserves a recommendation, as it is high in fiber and protein and can truly satisfy your sweet tooth.

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Prep Time 15

Ingredients

2 cups cooked organic quinoa(soaked overnight, drain and rinse)**
1⁄2 cup organic peanut, almond, or sunflower butter
1⁄4 cup local raw honey
1 cup organic regular rolled oats
1⁄4 cup golden flax meal
1⁄4 cup carob chips, Equal Exchange or Enjoy Lifechocolate chips

Instructions

Put quinoa in the pan and cover with 13⁄4 cups filtered water.
Bring to a boil. Reduce heat to low and cover.
Cook for 10 minutes or until water is absorbed.
Remove from heat and let cool.
Combine cooked quinoa, peanut butter, and honey in a large bowl and mix.
Pulse oats in a blender to make them a bit finer.
Stir in oats, flax meal, and chocolate or carob chips.
Put the dough in the refrigerator for 30 minutes.
Grease baking sheet with organic coconut oil.
Use a large melon baller and put Tbsp. balls on the baking sheet.
Bake at 325◦F for 18 minutes
Makes 20-24 balls.

Notes

Note: To soak and sprout quinoa, put 1⁄2 cup of quinoa in a bowl and cover with 1 cup of filtered water. Let soak 8-12 hours. Drain and rinse. Spread into a colander over a bowl and cover with a light towel. Rinse twice a day and let sprout for about 24 hours or until little tails are the same size as the seed.

Do you want more free healthy recipes? Read more on my blog or purchase my ebooks to get in-depth knowledge on how to #readthelabel and understand what’s really IN your food.

Replacing The Mighty Avocado

by Miraproduce, snacks, substitutions, Uncategorized, vegetables, wwmerecipes

Whether you have a general aversion to avocados or just an aversion to their cost — the price of avocados increased 125 percent in 2017 — you have plenty of healthy ingredient substitutions that not only save you money but diversify the taste and texture of a variety of dishes, guacamole included.

Guacamole

Don't let an avocado shortage slow down your guac game. For each avocado used in your guacamole recipe, substitute one cup of steamed, blended spring peas, organic edamame or chopped asparagus. Check out our recipe for Sweet Pea Guacamole below.

Sauces, Dips and Spreads

Avocados give sauces and soups a unique, creamy texture few ingredients can replicate. But that doesn't mean you can't get the same consistency without avocados–you just need to apply a little creativity.

Create the satisfying freshness of your favorite avocado dressing using Greek yogurt, cilantro, and an optional tablespoon or two of sour cream. For every avocado called for in the dressing recipe, substitute ½ cup Greek yogurt and 1 cup of loosely packed cilantro leaves (minced or processed in).
Hummus makes a great substitute for avocado dip on its own, but you can add an avocado-esque touch with a few extra ingredients. To every ½ cup of chickpea hummus, add ½ cup steamed organic edamame, ¼ cup loosely packed parsley leaves, ¼ cup basil or cilantro, 1 teaspoon of lime juice and 1 teaspoon of coconut oil.
Avocado toast went from fad to foodie staple almost overnight. Take the concept a step further with a clever, spreadable substitution, such as a chunky cashew spread. Soak cashews for a few hours and blend until coarse with a little water or stock and your secondary ingredients of choice, such as pesto, steamed squash, nutritional yeast, fresh herbs or chipotle peppers.

Salads

With their lush consistency and laid-back taste, avocados complement just about any salad. No avocados, no fear! Try sliced peaches (briefly steamed), seared artichoke hearts or farmers cheese (for creaminess) in your next salad for an exciting new texture.

Southwestern Food

Southwestern-style cuisine and avocados go hand-in-hand–they contrast the spiciness and hearty textures of tacos, salsa, corn salads and other rustic dishes beautifully. Next time you need avos in tacos or other Southwestern dishes but come up short, try roasted sweet potatoes, roasted chayote squash, queso fresco, roasted cauliflower or oven-fried plantains instead.

Sweet Pea Guacamole

2018-07-28 23:06:11

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Ingredients

• 2 cups (1 pound) shelled spring peas, steamed for 2 minutes and cooled to room temperature
• 1 or 2 cloves garlic, roughly chopped
• ½ cup cilantro leaves, loosely packed
• ¼ cup mint leaves, loosely packed
• 2 ½ tablespoons lime juice, freshly squeezed
• 1 teaspoon lime zest
• 1 tablespoon extra-virgin olive oil, plus a little more, if needed
• ½ jalapeno pepper, seeded
• ½ teaspoon sea or kosher salt, plus more to taste
• Pinch of cumin
• Pinch of crushed red pepper, plus more to taste

Instructions

Add all the ingredients to a food processor and process until nearly smooth.
Adjust the consistency and seasoning as needed with olive oil and kosher salt.

By Mira Dessy. NE

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

What Is Hummus?

by Miracrockpot, health, protein, snacks, vegetables

One of the easiest and healthiest snacks you can make is hummus. High in protein, fiber, vitamin 6, and manganese, it tends to be served either with pita bread, crackers, or with vegetables. Not only is hummus delicious and high in protein, it has a huge fan following.

There are songs/music videos (this is just one of them), movies, and even culinary competitions, all devoted to this humble condiment.

Originating in the Middle East with the earliest known recipes appearing in the 13th century, hummus has become popular worldwide. Traditionally it’s made from cooked chickpeas which are ground up and then mixed with lemon juice, olive oil, salt, and garlic. Purists also call for the addition of tahini, a sesame seed paste, when making traditional style hummus. It tends to be served as an appetizer or a dip. Sometimes it can also be served as a side dish with things like falafel, grilled chicken or fish, or as part of a meze plate.

Where to get hummus

Want to know where my favorite place to buy hummus is? The best place on the planet to get it (in my humble opinion)? It’s a tiny little out-of-the-way, hole-in-the-wall place in the Old City in Jerusalem called Abu Shukri. I’ve been fortunate enough to eat there twice, both times with my wonderful Aunt Carol.

The first time she took me there, in the mid 1990’s, it was a revelation of how amazing hummus, and the falafel and pitot that accompanied it, could taste. Quite frankly it spoiled me for falafel, hummus, and pita for years. You think I’m kidding, but I’m not. It took a very long time for the memory of that dish to fade to the point that I could eat that again anywhere and not mourn that it wasn’t from Abu Shukri.

The second time was fifteen years later when I went back to Jerusalem. Aunt Carol asked me what was on my list of places to visit. I told her I needed to go back to, “that amazing hummus and falafel place.” I had forgotten the name by then but not the taste. She laughed and said, “Do you mean Abu Shukri?” I said I thought that was it.

So one fine day we made our way to the Old City. After getting lost a couple of times (there’s lots of twisty turns and not well marked alleyways all over the Old City) we eventually found it. To my delight it still looked just as hole-in-the-wall-ish. The intervening years had done nothing for the décor. And their reputation, although still solid, had not encouraged the owners to “fluff it up” and try to make it more appealing to tourists. They have a good thing going and they obviously know it.

The place even smelled just like I remembered (although I didn’t remember that until I smelled it again). I was salivating before we even got to the counter to place our order. We had a lovely lovely meal together, enjoying the food, each other’s company, and delightful conversation.

Sadly Abu Shukri is pretty far from where I live. I plan to get back there again eventually, but for now I remember it fondly and content myself with making my own hummus at home. I’ve actually gotten better at making it over the years. I do wonder if part of the flavor at Abu Shukri has to do with the setting and the company (I’m pretty sure it does).

Buying Hummus

Hummus has become so popular that it’s easily available at the grocery store. There are a number of different companies that make it. It even comes in a wide variety of flavors. On a recent trip to the grocery store I was astounded to see the following varieties of hummus in the refrigerated case. Seriously, they had a whole lined up selection:

Traditional
Mediterranean
Greek Inspired
Roasted Red Pepper
Roasted Pine Nut
Jalapeno
Siracha
Sun Dried Tomato
Caramelized Onion
Roasted Garlic
Chocolate
Sea Salt Caramel
Cake Batter
Chickpea Nutty
Lemon Meringue

I confess I was a little puzzled by the Mediterranean style as I was pretty convinced hummus already was a Mediterranean food, but I guess it’s the spices that make the difference. And I’m really not a fan of the dessert varieties. I confess I did try a chocolate one once (after all…chocolate) but it didn’t really impress me. I have no interest whatsoever in trying the other sweet varieties, probably because I love plain hummus so much that it just doesn’t appeal to me to have it as a dessert.

One of the problems with many commercial varieties is the ingredients. Things like the use of soybean oil instead of olive oil are not a great choice. The olive oil is a healthy monounsaturated fat which is a great source of vitamin E and highly anti-inflammatory.

Soybean oil, on the other hand, is highly genetically modified. Even if the variety used in the hummus you are buying is non-GMO, it’s still probably highly contaminated with glyphosate (sprayed to keep down the weeds), is high in omega-6 fatty acids, and consuming it may, over time, contribute to inflammation.

Another issue with commercially made hummus is the added preservatives. The ones that are most commonly used are citric acid, which may be genetically modified, and potassium sorbate. These are not good choices to have in your foods and I do recommend avoiding them.

Making it at home

Hummus is actually very easy to make at home. There are two strategies for making your own. The first is to seriously start from scratch and begin with dry chickpeas, sometimes called garbanzo beans. Rehydrating chickpeas is not difficult, it just takes a little time. One of the benefits of rehydrating chickpeas is that there are no added preservatives, it’s just the chickpeas. Another benefit is that you can make extra and freeze them. If you’re not into the idea of rehydrating chickpeas you can always use the canned variety.

Rehydrating Chickpeas

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Ingredients

2 cups dried chickpeas
6 cups water
1 teaspoon salt

Instructions

Pick out stones or foreign matter from chickpeas
Rinse well and drain
Put into crock-pot with water and salt
Cook on high 3 hours
Remove crock from cooking element and pour chickpeas into a colander to drain
Rinse well
Chickpeas are now ready to use

Notes

Note: The rehydrated chickpeas will keep in the refrigerator for 2-3 days. If you’d like you can let them dry more and then freeze them. Frozen chickpeas will keep for up to 6 months

Homemade Hummus

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Ingredients

2 cups cooked, or canned, chickpeas
1/4 cup water or whey
2-3 tablespoons lemon juice (depending on your preference)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive
garnish: extra olive oil, paprika, and fresh chopped parsley

Instructions

Combine chickpeas, water/whey, and lemon juice in a food processor
Blend together, slowing adding olive oil to the mixture until it starts to stick together
Add remaining ingredients
If needed add a little more olive oil to make it smooth
Spoon hummus into a serving bowl or dish
Drizzle with olive oil, garnish with a dusting of paprika and a sprinkle of fresh chopped parsley

Other ways to eat hummus

Whether you choose to buy your hummus pre-made (being sure to read the label and avoid negative ingredients) or make it at home, it’s a quick and easy way to add this delicious dish to your diet.

Don’t forget that it can be more than just a snack with pita bread or veggies. Here are a few suggestions for other ways to eat this wonderful dish:

Use it as a salad dressing - it may need to be thinned just a little with olive oil
It’s a fabulous marinade - perfect on chicken, let it marinate for 2 hours before grilling
Instead of mayonnaise - it’s a great way to add flavor to any sandwich or lettuce wrap
Eggplant roll ups - made with hummus instead of ricotta is a fabulous dairy-free option
Raw-fredo - instead of using a cream sauce try hummus on your pasta or noodles
On apples - instead of nut butter and apples, try hummus, you’ll be surprised how good it is
Condiment - adding a dollop of hummus on top of scrambled eggs is very tasty

How To Pick A Healthy Snack

by Miradrinks, protein, snacksprotein, snacks

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime. While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

excess sugar (more than 4 g per serving)
artificial sweeteners
artificial flavors
artificial colors
ingredients you don't understand
starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

How to pick a healthy snack

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

How does protein boost energy?

Proteins are a far different energy source than carbohydrates. When a person eats carbohydrates they are broken into sugars, which provide quick energy. However, this energy only lasts a short time, eventually leaving the person feeling tired. Proteins provide a much longer source of energy than carbohydrates do. The energy from proteins is a more consistent fuel that powers the body. In addition, adequate protein in the diet guards against fatigue, disease, and moodiness. If you want to know your body's protein requirements, Georgetown University provides a helpful table for determining how many grams of protein men and women need each day.

Choosing protein for snacks

It's important to understand that there are two main types of protein; complete and incomplete. A protein is considered to be complete if it contains all of the essential amino acids necessary for body growth and function. In general, animal products contain complete proteins while plant-based products are incomplete. However, consuming a variety of plant-based products can still give a person all the amino acids they need by combining to form a complete protein. As an example, combining grains and legumes will form a complete protein.

Protein-rich snack ideas

These suggested protein-filled snacks can provide long-lasting energy boosts. So you'll get the nutrition you need and won't feel depleted.

A hard-boiled egg with some fresh veggies
A can of sardines with lettuce or endive
A cup of yogurt
Half a cup of cottage cheese with some fresh veggies
2 Tbsp almond butter and an apple
A small handful of nuts and seeds
Beef jerky
A stick of string cheese and some fresh veggies
2 T. hummus with raw veggie sticks

Of course, protein should be consumed in moderation. While protein is vital for all individuals and moderate amounts of protein make excellent snacks, consumption of excessive amounts may eventually begin harming the kidneys. Protein is a good choice for busy days when adequate stamina is vital.

Iliana Spector, a health writer for Assisted Living Today, contributed to this article

How To Pick Healthy Non-Perishable Snacks

by Miraadditives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

excess sugar (more than 4 g per serving)
artificial sweeteners
artificial flavors
artificial colors
ingredients you don't understand
starchy things (tapioca, potato, rice flours, etc)

The Easy Way To Sprout Nuts And Seeds

by Mirahealth, nuts, snacks, Uncategorized

Why Sprout Nuts and Seeds

Nuts are one of the healthiest and nutrient-dense foods. They are known to contain high levels of key minerals such as calcium, iron, omega 3 fats, and vitamin E. Studies have shown that consuming nuts may also help fight various conditions such as cancer, heart disease, Alzheimer’s and depression.

Although rich in many nutrients, they have a mechanism that makes it rather hard for the human body to absorb these items. Enzyme inhibitors and toxic substances such as goitrogens and phytic acid make it hard both to digest and take up the nutrients contained in the nuts and seeds.

Fortunately, there’s a simple and natural way to get rid of these substances. Sprouting, sometimes referred to as soaking softens and readies the nuts or seeds for germination. When they are sprouted it forces them to get shed the phytic acids and other protective substances that ensure their survival but inhibit nutrient absorption. It also gives a little bit of a nutrient bump due to the sprouting activity.

It is, therefore, really important to soak and sprout nuts and seeds before consuming them in order to get the most nutrition possible out of them.

Once soaked, the nuts make the perfect snack or addition to your smoothies. They are also great for making nut-butters which are a great snack when added to sliced apples or pears, on celery, or used in a wide variety of recipes.

How to Sprout

Sprouting the nuts and seeds is quite simple. All you need is a glass jar, some sea salt, water, and the nuts or seeds you want to sprout. If you're using a quart jar you can make 4 cups, a pint jar will yield 2 cups. For ease of use, it's best to get wide-mouth canning jars.

The nuts and seeds need to be raw, unroasted, and unsalted in order for this process to work. I do not recommend mixing the nuts and seeds together, even if they require the same amount of time for soaking. Personally, I find it better to soak each one individually. If you want to turn them into a trail mix or use them combined you can do that after they have been sprouted and dried.

Simply put the nuts in the jar, add two teaspoons of sea salt, fill it up with water and leave to soak for the required period of time.

How long to soak for sprouting

Every nut or seed has a different soaking period. Here’s a chart to help you understand the timing needed to soak each different kind.

Almonds – 8 to 12 hours
Brazil nuts – 8 hours
Cashew nuts – 2 to 3 hours
Hazelnuts (filberts) – 8 to 12 hours
Macadamia nuts – 2 hours
Pecans – 4 to 6 hours
Pistachio nuts – 6 to 8 hours
Pepitas – 8 hours
Sesame – 8 hours
Sunflower seeds (no hull) – 2 hours
Walnuts – 4 to 8 hours

Once you have removed the seeds and nuts from the water, you can dry them; the best way is to use a dehydrator or oven. If you opt to use the oven, set it at 150F and let the seeds and nuts dry for 12 to 24 hours. Make sure that they are completely dry before removing them. For the dehydrator, it depends on how well yours works, if you have a manual you can check it for recommended drying times.

It is important to note that not all seeds can or should be sprouted. In particular, avoid sprouting chia seeds, hemp seeds, flax seeds, and pine nuts.

Nutrients in nuts

Different nuts have different nutrients making it a good idea to snack on a variety rather than just one or two. I find that a quick and easy trail mix is 3 parts nuts, 2 parts seeds, 1 part dried fruit. Mixing different nuts and seeds gives you a tasty treat and a nutritional boost.

For those who really want to know:

Acorns – highest in manganese
Almonds – highest in manganese and vitamin E
Beechnuts – highest in manganese
Brazil nuts – extremely high in selenium, also a great source of manganese, phosphorus, and magnesium
Cashews – highest in copper, but also a good source of magnesium and tryptophan
Chestnuts – (European) highest in manganese
Hazelnuts – (also called filberts) very high in vitamin E and a good source of B vitamins
Hickory nuts – very high in selenium, also high in magnesium, thiamin, and copper
Macadamia nuts – very high in selenium and thiamin, also high in copper and magnesium
Peanuts – not a nut, they're actually a legume, a good source of manganese and tryptophan
Pecans – very high in manganese, also high in copper and thiamin
Pistachio – very high in B6, a good source of manganese, copper, phosphorus, and thiamin
Walnuts – very high in omega 3 fatty acids and a great source of manganese

Recipes

Soaked/Sprouted Nuts

Raw nuts are best but for optimal nutrient density, you can boost the nutrition by soaking them. This breaks down the phytic acid coating, an enzyme that protects the nuts until they're ready to sprout but inhibits our ability to absorb nutrients. When soaking or sprouting the nuts you remove this phytic acid coating which makes the nutrients more bioavailable. Soaking/sprouting couldn't be simpler:

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Ingredients

4 cups of nuts
2 teaspoons sea salt
water

Instructions

Place nuts in a quart jar, add salt, and fill with water
Let soak overnight
Drain and then dry in dehydrator or oven set at 175ºF 12-24 hours or until completely dry.

3-2-1 Trail Mix

One of my favorite ways to eat nuts is to make my 3-2-1 Trail Mix. This is a great nutrient dense snack (especially if you soak the nuts and seeds ahead of time) and perfect for on-the-go or anytime you need a quick protein boost.

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Ingredients

3 parts raw nuts (soaked/sprouted preferred)
2 parts raw seeds (soaked/sprouted preferred)
1 part dried fruit

Instructions

Be sure to look for dried fruit that does not have added sugar, sulfites, or other preservatives

Crock Pot Roasted Nuts

Crockpot is a brand name that has become a common usage term. They're all slow cookers and in my opinion they're one of the best kitchen devices you can own. I wanted to share another great use for your crockpot, seasoned nuts.

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Ingredients

4 c. raw soaked nuts
1/2 C. melted coconut oil
seasonings

Instructions

Cook on low for 2-3 hours, stirring every 30 minutes, with the lid off
When done turn off the crockpot and let the mixture cool completely in the crock before jarring up
How you season them is up to you. I have a couple of mixes that I like but feel free to go ahead and make up your own.
1 T. Penzey's taco seasoning + 1/2 t. hot sauce or 1 t. red pepper flakes
1 T. tamari sauce + 1/2 t. garlic powder + 1/4 t. sea salt
1 T. curry powder + 1/2 t. ground cinnamon
1 T. sucanat + 2 t. ground cinnamon + 1/4 t. nutmeg
2 t. vanilla + 2 t. sucanat + 1/2 t. pumpkin pie spice

[expand title=”Sources“]

https://www.fastachi.com/nuts_health_benefits
https://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds
Shahidi, Fereidoon, et al. 8 Almond and Almond Products: Nutraceutical Components. Tree Nuts: Composition, Phytochemicals, and Health Effects (2008): 127.
Vinson, Joe A., and Yuxing Cai. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food & function 3.2 (2012): 134-140.
Yadav, Mukesh, et al. “Medicinal and biological potential of pumpkin: an updated review.” Nutrition research reviews 23.2 (2010): 184-190.

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What’s That Flavor?

by Miraadditives, artificial colors, gmo, grocery, ingredients, labeling, snacks

Food manufacturers are always looking for new ways to keep consumers engaged with their brands. They're also looking for new ways to encourage you to eat, or a new flavor to tempt you with. After all, the more you eat, the more profitable their product is. Unfortunately this has turned us into a nation of snackers.

We've been so effectively marketed to that we think we have to have snacks. Even more than that, when we say the word snack most people think chips, pretzels, granola bars, or other high carbohydrate foods which deliver a lot of calories and little to no actual nutrition.

a snack is not a meal

Unfortunately the more we snack the less hungry we are when meal time comes around. So perhaps we don't eat a real meal. And then a couple of hours later we're hungry again and it's time for another snack. By the time you get to the end of the day it's possible that you've simply snacked for the entire day. You go to bed, wake up, and do it all over again. The challenge is that you're just making yourself hungrier and hungrier. Your belly may be full, but your body is not nourished.

Snacking is not meant to replace mealtime. It's a mini-meal. A little something to keep you going if you're hungry in between regular, nourishing meals. Preferably something that has a little protein and a healthy fat. Healthy snacking can help to keep your blood sugar stable. All day snacking, especially with high carbohydrate snack foods can put you in the front row seat of the blood sugar rollercoaster.

manufacturer manipulation

As part of their effort to keep you snack-engaged, food manufacturers sometimes run campaigns designed to get consumer feedback on flavors. One example is the Pepsi Co. “Do Us A Flavor” campaign which they've been running since 2012. [I'm deliberately not linking to it because I don't want to participate in bringing attention to it — you'll see why in just a minute] Thanks to this campaign they've come up with different, unusual flavors of potato chips such as Korean Barbeque or Smoked Gouda and Chives. Some manufacturers are looking to build brand excitement by “retiring” flavors or creating “limited editions” in an effort to create a scarcity effect.

By creating these campaigns the manufacturers are hoping to build further brand engagement. To hook you a little bit more closely to the brand. They don't need to guess at developing new products. Consumers tell them exactly what they want so the manufacturer can make it. It allows them to save money and tempt you to eat more snacks.

All of these flavors, however, don't add up to good nutrition. They simply add up to more chemicals and more calories.

new flavors

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resources

If you're looking for a healthy snack check out this article on protein snacks to boost energy.

Want to know more about flavors and how they're used in food?

When you're looking for a snack, remember, a snack is not a meal. Choose a little something with some protein in it and have just enough to get through your day to your next meal. You'll feel better and your metabolism will be more balanced because of it.

Eating More

by Mirafruit, habits, health, produce, questions, snacks, vegetables

I recently got asked the question, “How do I eat more fruit and veggies, I don't think I'm eating enough?” That's a good question. And one that's faced by a lot of people. Especially parents who are trying to encourage their children to eat a healthier diet.

One of the best ways I have found to encourage people to eat more fruits and vegetables is to have them on hand and convenient. This means they are not in your fridge just rotting in the bottom of your crisper drawer. I frequently encourage people to cut them up, prepare and make containers. Set them out on the shelf in your fridge and it's a grab-and-go snack. They can either be sorted by type of food or you can make “snack packs” with an assortment. Either way if you're in the mood to munch and you open the fridge door to see a convient snack right there you may find yourself eating more healthy choices.

Another way is to add veggies to other foods. You would not believe what gets added to my homemade spaghetti sauce. Add shredded veggies to a lasagna. Double the veggies in your omelette or frittata. What about soups? Loaded with pureed veggies, especially if it's a creamy style soup base is an easy way to boost your veggie intake without trying very hard. The trick is to make sure that you put in things that will not overwhelm your soup. Sharper tasting foods such as cruciferous vegetables (cabbage, cauliflower, broccoli, etc) or onions may not appeal to some. Mucilaginous textured foods such as okra may not appeal to others. Experiment and be mindful of what you are adding in.

Choose seasonal fruits and vegetables. I can't stress this enough. A tomato in season and from a farmer's market (if possible) tastes like the most delicious, amazing thing. A tomato in the middle of winter with a waxy coating tastes like cardboard. When foods are in season, and hopefully local, they are picked close to ripeness. Otherwise they may be picked early, stored, and then force ripened with ethylene gas. This forced ripening does not allow the flavor to come through, it just makes it look ripe. If you're eating unappealing, non-tasty fruits and vegetables it does not encourage you to want to eat more. As a side benefit, you really appreciate things when you can only have them in season.

Make different choices when you eat out. There are tasty ways to add more veggies to your diet when you are eating out which allow you to still enjoy your dining experience but avoid getting bogged down by the simple carbs and other unhealthy choices.

Skip the juice and eat the fruit. Did you know that it takes an average of 4 oranges to make 8 ounces of orange juice? That's a lot of sugar and those extra calories add up pretty quickly. It would be pretty difficult to eat four oranges in one sitting. However each orange you eat comes with a significant amount of fiber which helps to slow down the glycemic effect. The same is true for other juices. Switch your juice to water (add a few slices of fruit for flavor if you like) and eat the fruit instead.

Keep a food journal. An 8.5 x 11 sheet of paper folded into quarters gives you 8 spots to write down what you eat each day. If you're looking to increase things like water consumption (always a good idea) and fruits and veggies set a goal for yourself and then keep track of it. By looking back over the week you'll be able to see if you're meeting your goal and where you can make changes to increase your consumption a little at a time.

Small changes add up over time. By making one or two adjustments you may soon find yourself eating more healthy fruits and veggies.

Healthy Super Bowl Snack Ideas

by Miraholidays, snacks, substitutions

Super Bowl Sunday

It's right around the corner; this one day of the year that is almost an unofficial national holiday. In fact, the NFL would very much like this to be a 3-day weekend in order to accommodate their fans and the parties.

While I don't follow football very closely I do find myself curiously swept up in the party that accompanies this last game of the season. And I admit to wanting to watch the half-time show and the, usually, creative commercials. I find it curious that this is one day of the year when companies spend millions of dollars and put forth extra effort to make sure their commercials are smart, funny, creative, or interesting. It's the only time I usually enjoy watching them.

This day, Superbowl Sunday, is a time when many people make elaborate plans for parties and food. This is one of the few traditional gatherings where the menu doesn't usually include an entree or side dishes; it's a smorgasbord of snacks.

The tradition

If you're hosting or attending a Super Bowl Party you're probably familiar with the traditional lineup of foods: loaded nachos smothered in queso, buffalo wings, cheesy spinach dip, chili, and sausage-laden pizza and more.

Depending on the teams (and who you're rooting for) the menu changes somewhat to accommodate the event. It's like rooting for your favorite team, just with food. Unfortunately, many of these traditional party/snack choices won't leave you in good shape. The temptation is to overindulge on these energy-dense choices, often leaving you with heartburn, bloating, interrupted sleep, headaches, or worse.

Seven Super Snacks

Super Bowl Sunday doesn't have to be a day of overindulgence in fatty foods and unhealthy choices. Here are my Seven Super Bowl Snacks that will still allow you to enjoy the spirit of the celebration without regret:

Instead of buying cheesy popcorn or sugary kettle corn consider making your own. Hot air-popped popcorn with a modest amount of melted butter or coconut oil, salt and spices to taste is a crunchy delicious treat. Try chili powder, onion powder, or my personal favorite, ground-up noosh and nori.
Instead of caramel popcorn or people chow try making a healthy trail mix in your slow cooker. It's extremely tasty, and with four different options to choose from you can make something for everyone.
Add a fruit platter with a yogurt dip for a healthy, delicious treat. To make the yogurt dip take 1 cup plain organic yogurt and mix it with 1 heaping tablespoon of your favorite flavor of jam or with honey. Much less sugar than already sweetened yogurts and it's your choice of flavors.
Cut a selection of veggies into strips and rounds to use as dippers instead of chips and crackers. These go well with bean dips and even cheese spreads. You can also serve them with a tasty guacamole or a healthy homemade salsa. Less simple carbs, more veggies, that's always a win.
Instead of ordering giant super subs consider setting out an assortment of preservative-free healthy lunch meats and a selection of gluten-free wraps, romaine lettuce for roll-ups, or even nori sheets. Let your guests make their own winning combination.
Homemade meatballs served in a marinara sauce in the slow cooker make a great snack without all the grease and fuss of sausages or wings.
If you're going to serve pizza consider getting a pre-made cauliflower crust and topping it with lots of heart-healthy veggies, light on the cheese. Avoid preservative-laden processed meats choosing grilled chicken breast instead (or add your own after delivery).

Here's to healthy snacking and a day when we gather for fun.

photo credit: kakisky

Energy Bars

by Miracrockpot, grains, recipes, snacks, vegetarian

Energy bars are a great snack to have in your pantry. They are handy and healthy for after school, wonderful if you need a little something in the afternoon to tide you over until dinner, great for after a workout, and easily portable for on the road. Unfortunately many of the commercial bars are loaded with chemicals and preservatives (which should be avoided as much as possible).

You can bypass the chemicals and preservatives in commercial energy bars if you make them yourself. My favorite way to do this is to start with a batch of my own Great Granola. It's easy to make in your slow cooker, delicious, healthy, and very reasonably priced. The overall cost of these homemade energy bars is typically less than purchasing them in the store.

To boost the nutrition of my energy bars I add sesame seeds, which are high in copper, manganese, calcium, magnesium, iron, and zinc. They also add fiber and a great nutty flavor. Another addition is almond butter. Almonds are an alkalizing nut with heart healthy monounsaturated fat. Studies have shown they can limit the rise in blood sugar which normally happens after you eat; they also provide antioxidants. Almond butter can be purchased in a number of grocery stores from the grind-your-own machine, you can make it very easily in a food processor, or you can purchase commercial varieties. If you purchase commercial almond butter look for one with no added oil, sugar, or preservatives.

After making the bars I wrap them individually in wax paper and store them in an airtight container. They keep well although given their popularity I have yet to figure out exactly how long they will last.

Great Granola Energy Bars
makes 16

3 C. granola
3/4 C. sesame seeds
1 C. almond butter
1/2 C. raw honey

Toast sesame seeds lightly in a pan until golden
In a double boiler combine almond butter and honey
Stir together as it begins to soften and melt
When very warm and liquid add in sesame seeds
In a large bowl thoroughly combine granola and honey, almond butter, sesame seeds
Oil a baking pan (I use either grapeseed or walnut oil)
Pour mixture onto pan
Lightly oil your hands and press mixture onto the pan
Allow mixture to cool completely before cutting into bars