Inspire Wellness ‘Snacks’

Pumpkin Pie Muffins (flourless)

I love pumpkin this time of year! Pumpkin is high in vitamin A and fiber and can be great to add to your diet this time of year if you don’t load it with sugar too! These are a great balance of tasting good and still being low in sugar. I found this on runningwithspoons.com and have made it several times!

 

 

Ingredients:

  • 1/2 cup almond butter
  • 2 cups canned pumpkin
  • 2 egg
  • 1/2 cup honey
  • 1 cup rolled oats, processed into flour
  • 1/4 cup ground flaxseed
  • 2 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 2 tsp vanilla extract
  • 1 tsp baking soda
  • ¼ cup mini chocolate chips (optional)

Directions

  1. Preheat oven to 375F and prepare a muffin pan by spraying 18 cavities with cooking spray. Set aside.
  2. Add all ingredients except for chocolate chips to a blender and blend on high until oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
  3. Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.
  4. Bake for 10-12 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

18 muffins;per muffin w/o chocolate chips: 114 calories, 5g fat, 2g fiber, 10g sugar, 3g protein With chocolate chips: 132 calories, 6g fat, 3g fiber, 11g sugar, 4g protein

Black Bean Hummus

I love hummus but this has to be my all time favorite!! It was passed along to me so I am not even sure who to give credit to for this…but you’ve got to try it! It is super easy to make and will be devoured!! Serve with veggies and/or plantain chips.

 

 

Ingredients:

  • 15oz box of black beans, drained and rinsed
  • 2 tbsp water
  • 2 tbsp fresh lemon juice
  • 2 tbsp tahini, raw
  • 2 tsp braggs liquid aminos
  • 1/2 tsp ground cumin
  • 1/2 clove garlic, minced
  • 1/4 tsp cayenne pepper
  • 1/4 tsp paprika

 

Blend until smoothie in food processor or blender

Best Guacamole!

I absolutely love guacamole! We make it often as a fun friday night appetizer! I think everyone is different on what they like in it so you will see all the optional ingredients you can add…I personally like it all 🙂 I wanted to create the recipe so I could actually portion mine out…otherwise it’s really easy to keep eating!!

 

Ingredients:

  • 1/4 cup finely minced onion
  • 3 ripe Haas avocados
  • 1 1/2 tablespoons fresh lime juice (or lemon juice)
  • 1 large Roma tomato, diced
  • 1 clove garlic, minced
  • 1/4 cup cilantro, chopped
  • 1/2 teaspoon salt, or more to taste
  • 1 to 2 teaspoons minced jalapeño (optional)

    Instructions:

    Add diced onion to a small bowl then cover with warm water, set aside. This “de-flames” the onions, making them less intense. Or, I love using frozen chopped onions (no tears!)

    Cut avocados in half, lengthwise and use a spoon to scoop out the seed. Scoop out the flesh and add to a bowl. Mash with potato masher. Add in all other ingredients and mix well.

    9 Servings/Each 1/4 cup: 93 Calories, 7g Fat, 5g Fiber, 2g Sugar, 2g Protein

     

     

Superhero Zucchini Muffins (low sugar, gluten-free)

I have so much zucchini growing right now I had to figure out how to use them up fast! I decided to try out some low-sugar, gluten- free muffin recipes and I found this one from the Run Fast Eat Slow cookbook. I modified a couple things and now it’s a family favorite. I love that the muffins have 2 cups of zucchini in them! And loaded with healthy fats and protein to keep you satisfied.

 

Ingredients:

  • 2 cups almond meal (I buy from Trader Joes)
  • 1 cup gluten free rolled oats
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 2 cups grated zucchini (about 2 zucchini)
  • 2 tablespoons grassfed unsalted butter, melted
  • 1/4 cup avocado oil
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups

Preheat the oven to 350°F. Line muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, walnuts and raisins, cinnamon, nutmeg, baking soda, and salt.

In a separate bowl, mix together the eggs, zucchini, butter, oil, maple syrup and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined. Fill muffin tins.

Bake 20 mins. Let cool completely and enjoy.

They taste delicious plain or topped with some almond butter.

18 muffins/per: 205 Calories, 14g Fat, 3g Fiber, 9g Sugar, 6g Protein

Coconut Almond Butter Balls

coco-ballsThese are my new favorite go-to snacks! Perfect to satisfy a sweet craving or to refuel as a post-workout snack. My kids love them too! They are easy to make and stay fresh in the refrigerator all week.

 

 

Ingredients:

  • 1/2 cup crunchy almond butter
  • 2 tbsp honey
  • 1/2 cup rolled oats
  • 1 tbsp chia seed
  • 3/4 cup unsweetened coconut flakes (divided)
  • 1/4 cup chopped pecans

Mix almond butter and honey together first, then add remaining ingredients (only half of the coconut flakes). Pour remaining coconut flakes in a bowl. Measure a spoonful of mixture out, roll in a ball and roll in coconut flakes. Place in glass dish lined with parchment paper. Refrigerate for 1-2 hours. Enjoy!

14 Servings, Per Serving: 114 Calories, 9g Fat, 2g Fiber, 3g Sugar, 3g Protein

 

PB Veggie & Fruit Dip

pb-dipThis dip is a great way to incorporate more veggies into your diet. Serve with a variety of veggies and fruit before dinner time. Make it colorful and pretty. My kids eat more veggies when they have a dip they like. The perfect pre-dinner snack!

 

 

Ingredients:

  • ¼ cup plain 2% greek yogurt
  • 1-2 tbsp natural peanut ut

Mix well, divide into 2 servings. Dip with fresh veggies!

75 Calories, 5g Fat, 1g Fiber, 1g Sugar, 5g Protein

Black Bean Salsa

salsaI love Mexican food! Especially when it involves cilantro and beans! My mom made this recipe (passed down from a friend) the other night and I’ve already made it myself. It makes a large amount, so I used the leftovers on salads all week and that was delicious too.

 

 

Ingredients:

  • 1/2 red onion, diced
  • 2 cartons black beans, rinsed & drained
  • 1 large can organic diced tomatoes
  • 2 cups organic corn
  • 1 1/2 tsp cumin
  • 1/2 tsp Himalayan salt
  • 1/4 cup olive oil
  • 1 bunch fresh cilantro, chopped
  • Hot sauce to taste (I did about 1 tbsp)

Mix together and enjoy!

Healthy Snickerdoodle Cookie

snickerdoodleWOW! These are a delicious! My friend Bethany passed this recipe on to me months ago and I just got around to making them. These are gluten free and low sugar. You will not be disappointed…the perfect weekend treat!

 

 

Ingredients:

  • 2 1/2 cups almond flour (can buy that way or make your own)
  • 1/2 cup coconut sugar
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1 egg
  • 1/2 cup coconut oil

Preheat oven to 350 degrees. Mix all dry ingredients together and then add wet ingredients. Roll into balls and bake 9-11 minutes.

15 Servings/Per Serving: 200 calories, 17g fat, 2g fiber, 7g sugar, 4g Protein

Healthy Queso Dip

quesoA friend of mine gave me this recipe and it is really good for a lower fat version of queso dip! And, there is no cheese in it! It is filled with good ingredients. Pair it with some veggies and you will be getting a healthy snack that seems way too good to be healthy! This queso is filled with potassium and vitamin A. Enjoy!

 

Ingredients:

  • 2 Tablespoons chopped shallots
  • 1 cup (about 7 ounces) chopped Yukon gold potatoes (you can leave the peel on)
  • ¼ cup chopped carrots (about 1 small carrot)
  • ⅓ cup chopped onion (I used frozen)
  • 1 cup water
  • ¼ cup raw cashews (soaked for 1-5 hours and drained if you your blender is weak)
  • 4Tablespoons unsalted butter (I used Kerrygold Grassfed Butter)
  • 2 teaspoons sea salt
  • ¼ teaspoon garlic, minced (about 1 medium clove)
  • ¼ teaspoon Dijon mustard
  • 1 Tablespoon freshly squeezed lemon juice (optional, but add it if you have it)
  • ¼ teaspoon black pepper
  • pinch of cayenne pepper
  • 1 small jalapeno, seeds discarded, diced (about 3 Tablespoons)
  • ½ cup frozen fire-roasted organic corn, defrosted
  • ¾ cup cooked pinto or black beans, rinsed and drained if using canned

In a medium saucepan, add the shallots, potatoes, carrots, onion and water and bring to a boil. Lower to a simmer and cook, covered, for 15 minutes, or until vegetables are very soft.

Place the cashews, butter, salt, garlic, mustard, lemon juice, black pepper, and cayenne in a blender or food processor. Add the softened vegetables and cooking water to the blender or food processor and process until perfectly smooth.

Pour sauce back into pot, and add the jalapeno, corn, and beans. Warm over medium-low heat for 4-6 minutes. Can be made ahead and reheated.

 

8 Servings/Per Serving: 227 Calories, 13g Fat, 3g Fiber, 5g Sugar, 3g Protein

Guilt-Free Chocolate Pudding

puddingHaving a chocolate craving? This guilt-free healthy chocolate pudding will do the trick! It is made with only two ingredients – coconut milk and Juice Plus Complete Protein! The Juice Plus Complete Protein is a plant based protein packed with goodness (fiber, calcium, vitamin b & c, iron and more).

Thank you to Angie for sharing this yummy recipe!

Ingredients:

Blend together with mixer or blender and refrigerate for 2 hours. Makes 4 servings.
Per Serving: 180 Calories, 5g Fat, 8g Fiber, 10g Sugar, 4g Protein (45% calcium, 45% vitamin C, 20% iron)

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