Snacks YOUR PATH TO WELLNESS. Karen Malkin Health Counseling

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1 Snacks YOUR PATH TO WELLNESS Karen Malkin Health Counseling

2 Afternoon Pick-Me-Up Prep Time: 5 minutes Cook Time: none Yield: 1 serving 3 carrots (or 12 ounces carrot juice) 1 tablespoon spirulina or chlorella powder 1. Juice carrots in a juicer or purchase fresh carrot juice from a health food store. 2. Add spirulina to juice and mix very well. 3. Drink slowly and enjoy your energy. Notes: Try different types of greens and super-foods to see how they affect you differently. If using bottled carrot juice make sure it is organic.

3 Ants on a Log Prep Time: 10 minutes Cook Time: none Yield: 1 serving 2 tablespoons almond butter or other natural nut butter 2 stalks celery A small handful of dried blueberries, cherries or raisins 1. Wash celery. 2. Spread nut butter inside each stalk. 3. Dot with blueberries or ants. Note: Here s a simple, healthy snack for kids that adults like too.

4 Ball-O-Nuts Prep Time: 10 minutes Soaking Time: A few hours Cook Time: none Yield: 10 servings 6 dates 1/2 cup rolled oats 3/4 cup almonds 1/2 cup sesame seeds 1/2 cup apple juice 1/2 cup brown rice syrup 3/4 cup poppy seeds 1. Soak dates with oats in water for a few hours, then drain excess water. 2. Add dates, oats, almonds, sesame seeds, juice and syrup to a blender. Blend until chunks become very small, but are still visible. 3. Form little balls with mixture. 4. Roll in poppy seeds. Note: Try squeezing lemon or ginger juice for added zing!

5 Snacks Brown Rice Crispy Treats ¼ cup Natural Peanut Butter (or other nut butter) ½ cup Brown Rice Syrup 2 Cups Brown Rice Crispy Cereal ¼ Cup Goji berries 1. Heat peanut butter and rice syrup on a low flame until easily pour-able. 2. Pour over brown rice cereal until well coated. 3. Sprinkle in Goji berries. 4. Press all ingredients together in to a baking pan. 5. Refrigerate for one hour. Serves 4-6

6 Snacks Energy Bites Energy bites are easy to make. Loaded with protein,complex carbohydrates and Omega 3's, they are a perfect pre-workout snack. 1/2 cup pumpkin seeds 2 cups oats (preferably gluten free) 1 cup almond butter 4 dates pitted 1/4-cup ground flaxseed 2 tsp vanilla 2 tsp cinnamon 1/2-cup dried cranberries Grind oats and pumpkin seeds, set aside In a food processor, blend dates, almond butter, flaxseed, vanilla, cinnamon and cranberries, set aside With wet fingers, roll almond butter mixture into 2-inch balls or squares Coat with oat/pumpkin mixture Keep some in the refrigerator and store the rest in the freezer.

7 Garbanzo Bean Brownie 2 Eggs 1/2tsp Baking Powder 4 ounces (or one bar) or 60% Ghirardelli baking chocolate 1/2cup Agave Nectar 1 cup Garbanzo Beans (drained and rinsed) Blend eggs and beans in food processor while you melt the chocolate in the microwave for approximately 2 minutes. Add melted chocolate, agave, and baking powder to bean mixture. Pour into small, lightly greased baking pan in 350 degree oven for 40 minutes. Enjoy!

8 Snacks Granola 5 cups uncooked oats (I use organic) 1 cup almonds (I use raw nuts) 1 cup sunflower seeds 1 cup pumpkin seeds 1 cup pecans or walnuts or cashews... or all of them if you love love love nuts! 1 cup coconut (shredded) 1/2 to 3/4 cup maple syrup or brown rice syrup 3/4 1 cup coconut oil (super healthy oil for your body) 1 cup flax seeds (optional) or 1/2 cup chia seeds. 1 cup raisins (optional) 1. Pre-heat oven to 350 degrees 2. Combine all dry ingredients and mix. Heat oil and syrup together in small pan until melted. Medium heat. 3. Pour over dry ingredients and mix mix mix. 4. Put granola mixture onto cookie sheets and bake for approx. 20 min. stir occasionally. Its best not to have to a thin layer on the sheet. 5. ADD RAISINS AND FLAX SEEDS after you take it out of the oven.

9 Guacamole with Jicama Sticks Prep Time: 20 minutes Cook Time: none Yield: 4 servings 2 avocados ½ small red onion, finely diced 1 small tomato, finely diced 1 jalapeno pepper, minced (use seeds if you like it hot) ¼ bunch cilantro, minced Juice of one lime ½ teaspoon sea salt ½ teaspoon pepper 1 large jicama 1. Carefully cut open each avocado, remove the seed and scoop out the meat into a mixing bowl. 2. Add onion, tomato, pepper, cilantro, salt, pepper and lime juice. 3. Mix with a fork until you reach the desired texture for you guacamole. 4. Peel the jicama and slice into sticks. 5. Dip one into the guacamole to taste and adjust seasonings as necessary. 6. Enjoy!

10 Home Touch Trail Mix Prep Time: 5 minutes Cook Time: 20 minutes Yield: 10 servings 2 cups almonds, raw 1 cup pecans 2 cups walnuts, raw 2 cups pumpkin or squash seed, raw 2 cups dried cranberries 1 tablespoon olive oil (optional) 1. In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight. 2. Preheat oven to 300 degrees. 3. Rinse and discard soaking water. 4. Add cranberries and add olive oil. Mix until everything is coated well. 5. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot. 6. Cool and store in air tight glass container. Notes: Try any nuts and dried fruit you like. The nuts and seed do not have to be soaked or can be soaked for a few hours, but doing so helps their digestibility.

11 Honey Sesame Treats Prep Time: 5 minutes Cook Time: 10 minutes Yield: 8 servings ¾ cup sesame seeds 1 ½ tablespoons raw honey 1. Grind ½ cup sesame seeds in a coffee grinder or suribachi. Grind well, but not so much that they become nut butter. 2. Place in a bowl, add honey and combine with a fork until it becomes a unified paste. Roll into ½- inch balls. 3. Toast the rest of the seeds in a sauté pan for 5 minutes, stirring constantly until they turn golden brown and transfer them to a bowl. 4. Roll the balls in the toasted sesame seeds. 5. Eat warm or refrigerate.

12 Kale Chips Prep Time: 10 minutes Cook Time: 10 minutes Yield: 10 servings or more 1 to 2 bunches kale Olive oil 1. Preheat oven to 425 degrees. 2. Remove kale from stalk, leaving the greens in large pieces. 3. Place a little olive oil in a bowl, dip your fingers and rub a very light coat of oil over the kale. 4. Place kale on baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it as it can burn quickly. 5. Turn the kale over and bake with the other side up. Remove and serve. Notes: Try different kinds of kale or collard greens. For added flavor sprinkle with a little salt or spice, such as curry or cumin after rubbing on olive oil.

13 Kidney Bean Spread Prep Time: 10 minutes Cook Time: none Yield: 10 servings 2 cups cooked kidney beans plus ¼ cup juice from beans 3 tablespoons brown rice vinegar 2 cloves garlic 3 tablespoons olive oil 1 tablespoon flax seed oil ½ teaspoon sea salt ¼ cup minced cilantro ¼ cup minced green onions 1. Combine beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender. 2. Process until smooth and creamy and transfer to a bowl. 3. Add salt, cilantro and green onions and mix with a spoon. 4. Taste and adjust seasonings as necessary. 5. Serve with cut up veggies.

14 Manna Bread Snack Prep Time: 5 minutes Cook Time: none Yield: 2 servings 2 thin slices of sun seed Manna Bread 1 tablespoon raw almond butter or tahini Sprinkle of goji berries or raisins 1 tablespoon coconut flakes 1. Lay the manna bread slices on a plate. 2. Spread a thin layer of almond butter or tahini on each slice. 3. Decorate each slice with berries, raisins and coconut flakes and enjoy.

15 Mixed Spicy Nuts Prep Time: 5 minutes Cook Time: 15 minutes Yield: 8 servings 2 cups mixed, raw nuts almonds, cashews, pecans 1 teaspoon coconut oil 1 tablespoon maple syrup 1 tablespoon garam masala 1 teaspoon sea salt 1. Preheat oven to 300 degrees. 2. In a bowl mix together nuts, oil and maple syrup. 3. Lay nuts on a cookie sheet and roast in the oven until lightly browned all over, about 15 minutes. 4. Remove from heat and toss with garam masala and salt.

16 Parsnip Chips Prep Time: 10 minutes Cook Time: 30 minutes Yield: 10 servings 1 pound parsnips Olive oil Sea salt to taste Black pepper to taste 1. Preheat oven to 350 degrees. 2. Wash parsnips well. 3. Slice parsnips very thin, crosswise, creating circular pieces and place in a bowl. 4. Drizzle lightly with olive oil, salt and pepper and toss so each piece is coated. 5. Spread evenly over two baking sheets and place in the oven. 6. Remove after 30 minutes or until desired crispness.

17 Plantain Chips Prep Time: 20 minutes Cook Time: 10 minutes Yield: 12 servings 6 green plantains Juice of 6 limes 2 tablespoons coconut oil 1. Peel the plantains and slice very think on the diagonal. 2. Soak the slices in lime juice for 10 to 15 minutes. 3. Dry thoroughly and heat broiler. 4. Toss plantains with coconut oil in a bowl. Make sure oil covers slices. (You may have to heat the oil just a bit so that it is not in solid form.) 5. Place on a baking sheet and put under broiler for 3 to 5 minutes or until golden brown. 6. Flip to the other side and repeat. 7. Store refrigerated in an airtight container once cooled down. 8. They will keep for 1 week.

18 Polenta Prep Time: 5 minutes Cook Time: 40 minutes Yield: 6 servings 1 cup yellow corn grits 1 teaspoon tamari 1 tablespoon olive oil Generous pinch dried basil 3 cups filtered water 1. Place all the ingredients in a saucepan and whisk to combine. 2. Bring to a boil over medium-low heat, whisking frequently to prevent lumping and scorching. 3. Reduce heat to low and cook polenta over low heat, whisking frequently until the center of the polenta bursts like a big bubble. 4. Spoon polenta evenly into a lightly oiled shallow baking dish and set aside. The polenta will be firm after about 30 minutes. Note: Try adding 1 cup of your favorite vegetable or of your favorite olives, finely chopped to the mixture.

19 Quinoa Energy Bars If you want to experiment making your own energy bars, here is a great recipe that includes both simple and complex carbohydrates, perfect for long rides and runs. It is also very easily digested making it easy to consume while training. 1/2-Cup Quinoa 1 Apple Chopped 1-Cup Dates Pitted 1/4-Cup Almonds 1/4 cup Ground Flaxseed 1/4-Cup Quinoa Flour 2 tsp Cinnamon 1/2 tsp Nutmeg 1. Cook Quinoa according to package and set aside. In a food processor, combine all ingredients. 2. Remove mixture and put on a clean surface. 3. Shape into bars or balls Bake at 350 degrees for 15 minutes You can individually wrap each bar and store in the freezer for ease and convenience.

20 Roasted Garlic Spread Prep Time: 5 minutes Cook Time: 45 minutes Yield: 8 servings 1 head of garlic 1 tablespoon olive oil 1. Preheat oven to 375 degrees. 2. Carefully slice the entire head of garlic about ¼ of the way down, exposing the cloves. 3. Drizzle oil over the entire head. 4. Wrap in parchment paper and then aluminum foil. 5. Place in the oven and cook for 45 minutes or until the cloves feel soft when pressed. 6. Let the garlic cool for 5 minutes. 7. Squeeze the individual cloves out, then spread on whole grain bread.

21 Sautéed Edamame Prep Time: 5 minutes Cook Time: 30 minutes Yield: 4 servings 2 cups shelled edamame (get them pre-shelled in the frozen section) 1 tablespoon olive oil ½ teaspoons sea salt Juice of 1 lemon 2 tablespoons chopped cilantro Black pepper to taste 1. Cook edamame in boiling water for 10 minutes. 2. Drain beans and chill in the fridge for 10 minutes. 3. Heat oil in a large sauté pan and sauté beans with salt for 5 minutes. 4. Add lemon juice, cilantro and salt to taste. 5. Mix well and serve hot.

22 Delicious Stovetop Popcorn Prep Time: 5 minutes Cook Time: 5 minutes Yield: 2 servings 1 tablespoon coconut oil ¼ cup popcorn kernels 1 tablespoon nutritional yeast 1 tablespoon tamari 1. Heat oil in a deep, wide sauté pan. 2. Add popcorn and cover. 3. Hold pot with potholders and shake every few seconds until kernels have popped. 4. Remove lid, add tamari and nutritional yeast, mix and transfer to serving bowl. Note: Try squeezing lemon or ginger juice for added zing!

23 Veggie Muffins Prep Time: 15 minutes Cook Time: 15 minutes Yield: 8 servings 2 cups spelt flour 1/2 cup finely chopped fresh parsley 1/2 teaspoon sea salt 2 eggs, beaten 1 cup grated or finely chopped veggies 1 cup soy or rice milk 1. Preheat oven to 325 degrees. 2. Lightly grease a muffin tin. 3. Mix flour, parsley and salt in a bowl. 4. Make a well, add eggs and veggies. 5. Mix lightly, gradually adding milk. 6. Mixture should be lumpy. Do not over mix. 7. Fill each muffin cup 2/3 of the way full. 8. Bake for 12 to 15 minutes. 9. Remove from the oven and let cool before serving.

24 Wheat Free Sunflower Crunches Prep Time: 10 minutes Cook Time: minutes Yield: servings 1 cup sunflower seeds ½ cup sesame seeds 1 tablespoon poppy seeds (optional) 1 ½ tablespoons olive oil 1 tablespoon maple syrup 1. Preheat oven to 375 degrees. 2. Combine sunflower, sesame and poppy seeds in a blender. Blend until combined. 3. Add oil and maple syrup, blend again until mixture resembles dough. 4. Roll dough into several long pieces and place them on a lightly oiled baking sheet. 5. Bake for minutes.