Inspire Wellness ‘Snacks’

Blueberry Coconut Smoothie

blueberry smoothieYum! I’ve been making these smoothies for the kids mid-afternoon for a healthy snack. They love the vibrant color and they get so excited for it! I love the Whole Foods Plant-Based Nutrition Shake Dark Chocolate protein. It is loaded with vitamins and minerals and the base of the powder is from pea protein, hemp protein and brown rice protein. I also like it because the sugar is low, it is sweetened with stevia. I like adding coconut oil in smoothies – it helps you feel full for longer and is healthy for brain health.

 

Ingredients:

  • 1 cup unsweetened almond milk (may need to add a little more while blending)
  • 1 scoop Whole Foods Plant Based Nutrition Shake Dark Chocolate
  • 1/2 frozen banana
  • 1 cup frozen organic blueberries
  • 1 tbsp. organic coconut oil
  • 1 large handful fresh kale
Blend and enjoy!!
484 Calories, 21g Fat, 11g Fiber, 24g Sugar, 20g Protein

Banana Bread Energy Balls

banana ballsMy friend Stephanie passed on this recipe. I love having energy balls on hand because you can have them stashed in the freezer or refrigerator for when you need a quick pick me up or when the kids want a little treat. When I made it per the recipe, they were really sticky so I actually ended up putting it all back in the bowl and added some chopped pecans and protein powder to it. They are still a little sticky but they hold together great and taste great, so it doesn’t bother us.

Ingredients:

  • 2 ripe bananas
  • 2 cups rolled oats
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/2 tsp cinnamon
  • 2 tbsp. mini chocolate chips
  • 1/2 cup chopped pecans
  • 1/2 cup vanilla protein powder (I used Tera’s Whey)

Mix all ingredients together and form into balls. I used a big spoonful to roll. Place on parchment paper inside a glass pyrex dish and refrigerate for 2 hours.

Sweet Potato Cookie

sweet potato cookie (2)These cookies are packed with good stuff and still taste great! Perfect for a little sweet tooth without any guilt afterwards!

I found the recipe on leangreenbean.com and adjusted it to what I like and had at home. I love anything made with coconut flour, yum! The base is made of mashed sweet potatoes – packed with vitamin A. There is also 23% calcium, 15% iron and 13g of fiber in one cookie!!

 

 

Ingredients:

  • 1 cup sweet potato, cooked and mashed
  • 1/2 cup almond butter
  • 2 eggs
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 2 tbsp maple syrup (add 1 tbsp for additional sweetness)
  • 2 tbsp. chia seed
  • 1/2 cup chopped walnuts (or pecans)
  • 1/4 cup coconut flour (may need to add an extra 1tbsp)
  • 1 tsp baking soda

Steam sweet potatoes for 15 minutes and mash. Preheat oven to 375 degrees. Add all ingredients together and add extra flour if too runny. Line a baking sheet with parchment paper and scoop out cookies. Bake 10-15 minutes. Makes 12 cookies.

Nutrition: 203 Calories, 13g Fat, 13g Fiber, 4g Sugar, 5g Protein

 

Chocolate Cashew Energy Bar

chocolate energy bar (2)These were a hit at my house! Super easy to make and a healthy and cheaper alternative to store bought bars. I found this recipe on superhealthykids.com. The only suggestion I have is to make a double the recipe.

I like using dates because they are packed with fiber, iron and potassium and adds the right amount of sweetness to feel like a treat. Give them a try and let me know what you think!

 

 

Ingredients:

  • 2 cups pitted dates
  • 3/4 cup cashews
  • 1/4 almond butter
  • 1/2 cup unsweetened shredded coconut
  • 2 tbsp unsweetened cocoa powder
  • 1 pinch of salt

Toss everything into a food processor until it clumps together in a ball. Press into a 8×8 dish lined with parchment paper and refrigerate for 30 minutes. Remove and cut into bars.

Carrot Cake Granola

carrot granolaThis carrot cake granola is the perfect way to sneak a veggie in your morning routine or snack. It tastes delicious plain or when added to yogurt or milk. It has just a hint of sweetness from the maple syrup and is loaded with nuts. If you need extra sweetness, you can add raisins to it after it is baked.

 

 

 

 

Ingredients:

  • 2 cups gluten free oats
  • 1 cup freshly shredded carrots
  • 1 cup pecans pieces
  • 1 cup walnuts pieces
  • 1/2 cup shredded unsweetened coconut
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted
  • 1 tsp ground cinnamon
  • 1/2 tsp sea salt
  • 1/4 tsp ground ginger
  • 1/8 tsp ground nutmeg

Preheat oven to 350 degrees. Line a large baking sheet with parchment paper. Mix oats, carrots, pecans, walnuts and coconut in a large bowl. Mix all spices together in small bowl. Add all ingredients together to large bowl and mix well. Bake for 20 minutes and let cool.

Simple Sweet & Salty Trail Mix

trail mix

Typically I like to eat raw nuts because they have the highest nutritional content before they are roasted at high heat. But, sometimes you just want a change! And, a homemade trail mix is much better tasting and better for you than store bought because you can control the quantities of the sweet items so you are not eating too much sugar per serving.

The key to this is something a little salty and something a little sweet. I buy all my nuts from trader joes and combine together in a canister.

 

Ingredients:

  • 1 cup roasted unsalted almonds
  • 1 cup 50% less salted peanuts
  • 1 cup unsweetened banana chips
  • ½ cup organic raisins

Mix together, serving size is 1/3 cup.

205 Calories, 15g Fat, 3g Fiber, 8g Sugar, 6g Protein

Apple Spiced Muffins

muffinI found this recipe in my stash of ones to try…we made it when we were snowed in and looking for a little treat. It was satisfying and had the right ingredients in it so I didn’t feel lack of energy after.

I prefer these as a snack vs a breakfast because I like to have a protein & fiber rich breakfast to start the day off right. One of these is perfect to me about mid-morning or mid-afternoon!

 

 

 

Ingredients:

  • 5 organic eggs
  • 1 cup unsweetened organic applesauce
  • 1/2 cup coconut flour
  • 2 tbsp. cinnamon
  • 1 tsp baking soda
  • pinch of sea salt
  • 1 tsp vanilla
  • 1/4 cup coconut oil
  • 2 tbsp local honey

Preheat oven to 400F and line up 8 muffin liners. Put all ingredients in a mixing bowl and whisk together. Let mixture sit for 5 minutes. Fill in muffin liners evenly. Bake 12-15 minutes. Let cool.

8 Muffins, Nutrition per muffin: 176 Calories 11g Fat, 4g Fiber, 7g Sugar, 5g Protein

Toasted Sweet & Spicy Nuts

FullSizeRender (00F)This recipe comes from Food Babe’s website. It is a great combo of sweet and spicy and is low in sugar. It’s a perfect mid-day snack or also is yummy on top of salads to add a little extra flavor. Give it a try!

 

 

 

 

 

 

Ingredients:

  • 1 egg white
  • 1 tsp sea salt
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • ¼ teaspoon cayenne pepper
  • ¼ cup coconut palm sugar
  • 3 cups unsalted nuts (I used pecans and walnuts)

Preheat oven to 250 degrees. Place egg white into a large bowl and whip with a fork until frothy. Stir in sea salt, spices and sugar. Combine mixture with 3 cups nuts and coat them evenly. Place nuts in a single layer on top of a parchment paper lined large baking pan. Bake 45 mins. Allow nuts to cool for 10 minutes and they will get crispy.

Per 1/4 cup serving: 199 Calories, 12g Fat, 4g Sugar, 6g Protein

Homemade Granola

granolaI was on the search for a good granola recipe and ended up loving the first one I tried!  It’s just a hint of sweetness and a hint of salty. It’s perfect to eat plain or with some greek yogurt. I found the recipe on ohsheglows.com. You may want to double the recipe so you have plenty to share too.  It went super fast in our house.

 

 

 

Dry:

  • 2.5 cups rolled oats (regular not instant)
  • 1 cup raw almonds, roughly chopped
  • 1/2 cup raw walnuts, roughly chopped
  • 1/2 cup raw sunflower seeds
  • 1/2 cup raw sesame seeds
  • 2 tbsp ground flax
  • 2 tbsp sweetened coconut flakes
  • 1 tsp ground cinnamon
  • Pinch of ground nutmeg
  • 3/4 tsp kosher salt

Wet:

  • 3 tbsp brown rice syrup
  • 1 tbsp agave nectar
  • 1 tbsp coconut oil
  • 2 tbsp applesauce, unsweetened
  • 2 tbsp peanut butter
  • 1/3 cup packed brown sugar

Preheat oven to 300F. In a medium saucepan over medium heat, add the wet ingredients. Stir well. Bring to a boil and then simmer on low for 5-10 minutes, stirring frequently.

In a very large mixing bowl, Mix together the dry ingredients (while still warm!) over top the dry mixture and stir well.

Spread onto a pan lined with parchment paper and bake in the oven for 35-40 minutes.  Cool for 20 minutes to allow it to stiffen up.  Store in air tight container. 

1/3 cup: 192 Calories, 12g Fat, 3g Fiber, 7g Sugar, 5g Protein

 

 

Almond Butter Chocolate Energy Balls

choc ballsThese are a delicious and healthy way to satisfy your sweet tooth!  They are perfect to make and have in the fridge or freezer for when you need a little something sweet or a late afternoon pick me up!  I like to accompany it with a glass of almond milk.  My kids love these too!

 

 

 

 

 

  • 1/2 cup almond butter (crunchy or regular)
  • 1/4 cup honey
  • 1 serving of protein powder of your choice (my favorite is Tera’s Whey chocolate)
  • 1 tbsp. chia seeds
  • 1/3 cup chopped walnuts

Mix together and form into balls (about 14). Place on parchment paper in freezer for 1-2 hours. Store in refrigerator or freezer.

Nutrition info per ball: 97 Calories, 6g Fat, 1g Fiber, 6g Sugar, 4g Protein

 

 

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