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Savory

Snacks

It feels good to eat well (and healthy)

Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!

Home Touch Trail Mix
 
Ingredients:
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) 
 

Directions:

  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.
 

 

Prep time:
5 minutes

Cooking time:
20 minutes

Yields:
10 people

Bean Granola Bars (BGB)
 
Ingredients:
1 can black eyed peas, or chickpeas, rinsed & drained
1 banana
7 pitted dates
2 C oats
2 C puffed rice or wheat
½ C whole wheat flour
½ C sunflower seeds, or crushed nuts
2T flax, ground
1 T unsweetened coconut
½ C raisins and or ½ C dark choc chips/cacao nibs
8-12 drops liquid stevia, or 3tbl agave or honey
1 t vanilla or almond extract
Dash cinnamon
 

Directions:

  1. Preheat oven to 375.

  2. Blend black eyed peas, banana and dates in processor, adding a smidge of water (or almond milk) if needed to puree into nice thick liquid consistency.

  3. Throw everything else into this mixture, mix really well. make sure all dry ingredients are coated well.  

  4. Press very firmly (with waxed paper, it works great!) into greased 9X11 pan. bake for 25-30 min. **important - let cool for at least an hour before cutting.

 

Notes:
Nutrition info (rough estimate):
based on 24 bars made w/ raisins, no chocolate, and stevia - no agave or honey. Calories = 72; protein = 3g; fiber = 3g

 

Prep time:
10 minutes

Cooking time:
25 minutes

Yields:
24 people

Fruit Nut Smoothie
 
Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
 

Directions: 

Mix in blender for 1-2 minutes and serve.

 

Notes: 

You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

 

Prep time:
5 minutes

Cooking time:
0 minutes

Yields:
2 people

And start living healthy TODAY

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