Healthy Snack Bites!


I hope your summer is going well. Most people are on the go in the summertime and today we are going to look at quick take-along snacks. With a little prep you can have wholesome, nutritious snacks any time you need them. Choose your favorite ingredients and try these recipes.

PALEO NUT BARS

Use your favorite nuts and seeds in this recipe. It's a great snack. Take them with you for a quick energy boost.


  • 1 1/2 cups whole raw cashews

  • 1 1/2 cups whole raw almonds

  • 1 cup chopped raw pecans

  • 1 cup chopped raw walnuts

  • 1 cup raw pepitas (pumpkin seeds)

  • 1/3 cup honey or maple syrup (If you want more sweetness use ¼ to 1 cup of coconut sugar in addition to the honey/maple syrup. If you trying to reduce sugars in your diet, omit.)

  • 1 tablespoon organic vanilla extract

  • 2 teaspoons sea salt

  • 1 teaspoon cinnamon

  • 4 ounces organic 80% dark chocolate (optional)

  1. Preheat the oven to 350 degrees F, and line a 9 X 13 inch baking dish with parchment paper. Set aside. In a large bowl, mix the cashews, almonds, pecans, walnuts, and pepitas.

  2. Pour honey or maple syrup, vanilla extract, sea salt, and cinnamon in a large sauce pot. Bring to a simmer and stir to dissolve the sugar. The moment the sugar is completely melted, and the edges are bubbling, turn off the heat and pour in the nuts. Quickly mix the nuts into the syrup with a wooden spoon, until they are completely coated. Pour the nut mixture out onto the prepared baking sheet. Use a piece of wax paper to press the mixture firmly together.

  3. Bake the nut bars on the center rack for approximately 20 minutes until the tops are golden. Then (this is the hard part) allow the nut bars to cool for at least 45 minutes in the pan.

  4. Lift the whole pan of nut bars out of the pan, by the edges of the parchment paper. Cut into 24 bars. Spread the bars apart. Break one 4 ounce bar of dark chocolate into pieces and place over a double-boiler to melt. Once melted, pour the chocolate into a plastic bag. Snip off a tiny portion of the corner and pipe the chocolate over the bars. Allow the chocolate to dry before wrapping. Store in an air-tight container at room temperature for 1 week, or in the fridge for up to a month.

https://www.aspicyperspective.com/paleo-nut-bar-recipe-with-chocolate-drizzle/

3 INGREDIENT PEANUT BUTTER CUP

A recipe could not be easier to make. Increase the nutrition by using sunbutter or almond butter instead of peanut butter or mix nut butters for unique flavors. If you are missing the chocolate, use 85% or higher dark chocolate to drizzle or as the base of these fat bombs.


  • 1/2 cup natural peanut butter (no salt added)

  • 1 ripe banana, mashed

  • 2 tablespoons melted coconut oil (unrefined)

  • 20 (1.25 - 1.5 ounce) paper or foil cups

  1. Combine all ingredients in a mixing bowl. Add 1 tablespoon mixture to paper cups. Place cups in a freezer safe dish, or on a tray, and place in the freezer until set, approximately 2 hours.

NOTE: Allow to set at room temperature for 1-2 minutes before eating. The peanut butter cups melt quickly. Enjoy one at a time for the ultimate sweet treat!

https://skinnyms.com/3-ingredient-peanut-butter-cups-recipe/

HEALTHY COOKIE DOUGH

OK, I know some of you love cookie dough. Try these egg free versions with no worry.


  • 1/2 cup mashed banana or unsweetened applesauce (can sub for pumpkin)

  • 1/2 cup vegan friendly, paleo or casein vanilla protein powder

  • 1 tsp cinnamon

  • 1 T oat flour (Can sub for coconut flour for paleo option)

  • 1 T + granulated sweetener of choice (optional)

  • 2 T cashew or almond butter

  • 1 T maple syrup

  • 1 T + dairy free milk of choice

  • Dairy free chocolate chips

  1. In a mixing bowl, combine the applesauce/banana, protein powder, cinnamon, flour of choice and sweetener and mix very well.

  2. In a small microwave-safe dish or stovetop, melt the nut butter with the maple syrup and add to the dry until fully incorporated.

  3. Using a tablespoon, add dairy free milk of choice until desired consistency is reached. Transfer to a bowl and top with dairy free chips and enjoy!

  4. If using a blender or food processor, there is no need to melt the nut butter and syrup- Simply add all the ingredients and blend well.

https://thebigmansworld.com/2015/12/08/healthy-classic-cookie-dough-for-one/

SNICKERDOODLE VERSION

  • 1 (15 ounce) can chickpeas

  • 1/2 cup creamy peanut butter

  • 2 tablespoons pure maple syrup

  • 1 1/2 teaspoons cinnamon

  • 1 teaspoon vanilla extract

  1. Rinse chickpeas under cold water. Peel by gently pinching them until the skin comes off.

  2. Combine chickpeas, peanut butter, maple syrup, cinnamon, and vanilla extract in a food processor and process until smooth.

  3. Place in an airtight container in the fridge until chilled.

http://www.handfulofraspberries.com/healthy-snickerdoodle-cookie-dough/

COCONUT FLOUR LEMON COOKIES

What can do you if you don't have a lemon? Use a high quality essential oil like doTerra. doTerra's oils with nutrition labels can be consumed. A few drops will go along way & you won't believe the flavor! (Inquire at the front desk for doTerra sales.)


  • 1 cup coconut flour

  • ¼ cup melted coconut oil

  • ¾ cup coconut milk

  • 1 t lemon or vanilla extract

  • Zest of one lemon

  • Juice of one lemon

  • 1/3 cup maple syrup

  • ¼ t sea salt

  • ½ t baking powder

  • ½ t baking soda

  • 1 egg

  1. Preheat oven to 325ºF. Prepare a baking sheet with parchment paper.

  2. In a large mixing bowl, combine coconut oil, coconut milk, egg, lemon extract, lemon juice, lemon zest and maple syrup.

  3. In a separate small bowl, sift the coconut flour, baking powder, baking soda and salt together. Be sure to remove any lumps and evenly disperse the baking powder and baking soda.

  4. Slowly fold the flour mixture into the liquid mixture. Be careful to not over mix.

  5. Divide the batter into 15 balls, using your hands to roll them.

  6. Place the balls on the prepared baking sheet. Flatten the balls into cookies using the palm of your hand or bottom of a glass.

  7. Bake at 325F for 12-15 minutes until edges are slightly browned.

  8. Remove from the oven and carefully transfer to a wire baking rack to cool.

  9. Keep cookies in a sealed container in the refrigerator to maintain freshness.

https://blog.paleohacks.com/lemon-cookies/#

CRANBERRY COCONUT BARS

You'll love this creative flavor combination. these seeds are so good for you!


  • 1 cup hemp seeds

  • ½ cup golden flax meal

  • ½ cup dried cranberries

  • ⅔ cup coconut butter, melted

  • 1½ cups unsweetened shredded coconut

  • ⅛ teaspoon vanilla stevia

  • ⅛ teaspoon celtic sea salt

  1. In a food processor, pulse together hemp, flax, and cranberries

  2. Pulse in coconut butter, shredded coconut, salt and stevia

  3. Press mixture into an 8 x 8 inch baking dish

  4. Refrigerate for 2 hours until firm

Serve

Store these nut-free power bars in the refrigerator for up to 1 week.

https://elanaspantry.com/cranberry-coconut-power-bars/

BUTTER PECAN COOKIES

This little cookie will give you a burst of flavor with a nice crunch.


  • 1/2 cup ghee at room temperature

  • 1/2 cup maple sugar (not syrup) or coconut sugar

  • 1 teaspoon vanilla

  • 1 3/4 cup almond flour

  • 2 tablespoons coconut flour

  • 1/2 teaspoon salt

  • 1/2 cup chopped raw pecans

  • Preheat the oven to 325° and line a cookie sheet with parchment paper. Set aside.

  • In a large bowl, combine ghee and maple (or coconut) sugar. Mix until fully combined. Add in the vanilla and stir again.

  • Add in the almond flour, coconut flour, and salt. Mix dough well, until no dry spots remain. I found the best way to do this was with my hands.

  • Add in the chopped pecans, mix again, and scoop into balls using a cookie scoop. It should make 16 cookies.

  • Place them evenly spaced on the cookie sheet, press down each one slightly and bake for 5 minutes. Remove from the oven, using the bottom of a clean glass, press them down again to about 1/4 inch thick.

  • Bake for an additional 10-11 minutes. Remove from the oven and let cool.

  • Cover in air tight container. Will keep on the counter for 4 days, refrigerate after that

https://www.jaysbakingmecrazy.com/2017/12/17/paleo-butter-pecan-cookies/

It's very hard to find a packaged product that only has a few real ingredients. Marketers are very clever with packaging to make you think your choice is good but buried in the ingredient list may be items you don't want. Take the stress away by making your own snacks. You'll be glad you did!

Here's to your health! Happy Baking!

Lori


Coal Creek Physical Therapy 

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