Category Archives: Snack

Minty Pea Dip & Pistachio Stuffed Dates- Spa Recovery Week

08 Thursday Mar 2012

Posted by in appetizer, dessert, dips, Snack, vegan

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Food:

Minty Pea Dip- Makes about 2 cups

3c. frozen green peas, boil in salted water until tender 1-2 min, drain and toss into an ice bath, drain again

1/4c mint leaves, and parsley leaves

1 lemon, zest and juice

1 garlic clove, chopped

2 T. olive oil

1 T. tahini

salt and pepper to taste

Directions:

1. All the ingredients go into the food processor and pulse until desired consistency. Refrigerate and serve with carrots or asparagus spears. Taste for salt and pepper.

Nutrition:

Peas- Peas might be lower in calcium and phosphorus than beans but provide similar levels of protein, carbohydrates, and fat. They are a good source of vitamin B and a variety of minerals. Green peas are a good source of vitamin C, K and carotenes.

Food:

Pistachio Stuffed Dates- Makes 16-22

16-22 dates (I buy the big ones w/the seed and de seed them myself. Just make a slit down one side of the date, open it up a bit and pull out seed-easy!)

1/2c. shelled pistachios

1/2 tsp. cinnamon

pinch of course salt

1/4-1/3c. toasted coconut (to toast: place coconut in a dry pan, turn heat to medium and toss a few times until toasted. KEEP AN EYE ON IT!)

Directions:

1. Place the shelled pistachios, cinnamon and salt in the food processor and process until a thick paste forms. About 5 min.

2. I use a 1/2tsp. measuring soon to spoon mixture out and fill each date.

3. Top the toasted coconut. Serve!

Nutrition:

Dates- Dates are a good source of fiber, an excellent source of easily digested carbohydrates. Dates are among the most alkaline of foods, and contain a special type of soluble fiber called beta-D- glucan which has been shown to decrease the body’s absorption of cholesterol and slow or delay absorption of glucose in the small intestine, thus helping to keep blood sugar levels even.

Love:

Let’s start with the minty pea dip, this is so easy so fresh and a super healthy snack. Love it! This would be great on bread with a sprinkling of cheese, or over pasta. Enjoy!

Now, the dates. I love dates, Billy not so much. When I first made these I had to tell him to close his eyes and open his mouth because I knew if he saw it or knew what it was he would be weird (that’s just how my sweetie is about a few things). Well guess what? HE LOVES THEM! He would like them to be a staple snack in our house. Funny man, but he’s right they are very delicious. I kinda think they would be awesome  wrapped with bacon and baked! Enjoy!

Both of these recipes came from Whole Living’s 28 Day Challenge (I changed just a few things)

Nori Chips

19 Sunday Feb 2012

Posted by in appetizer, DIY, Snack, vegan

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Food:

Nori Chips- makes a lot!

1 package of toasted nori sheets

1/2c. canola oil or coconut oil

1/2c. agave nectar

Gomashio, you can use any kind of spice mixture you want (nutmeg and cinnamon, pumpkin pie spice, mexican spices)

Directions:

1. Mix the oil and agave together and set aside. Preheat the oven to 350. Line two baking sheets with parchment and set aside.

2. Stack three sheets of nori and fold into thirds and press down, unfold and cut down the creases. Stack the three long sheets on top of each other and cut in half. Continue this for the whole package.

3. Once you have all the nori cut, place the individual strips on the lined baking sheets, using a pastry brush coat the top of each strip with the oil and agave mixture and sprinkle with the gomashio or which ever spices you choose. You will have a few batches of these so make sure to mix the oil and agave regularly because it will separate. When the baking sheets are ready place in the oven and bake for 5-7 minutes, (I like 5-6 minutes, they burn easily).

4. When those minutes are up take the chips out of the oven, flip and repeat with the oil and agave mixture and your spices on the other side. Put back in the oven for another 5 minutes. (You are going to have to use your best judgement on if they are done, I like mine crispy BUT NOT BURNED). Repeat until all of the ingredients are used up. Let the chips cool completely and then store in an airtight container.

Nutrition:

Nori- Similar benefits to those of kelp, has the highest mineral content of all sea vegetables. Particularly helpful in lowering cholesterol and blood pressure and for breaking down and flushing away cysts and mucus.

Sea Vegetables- Sea vegetables offer super-rich and easily absorbable source of minerals and vitamins, including iron, calcium, vitamin B, vitamin A, potassium, magnesium, phosphorus, iodine, zinc, selenium and copper! Sea vegetables are highly alkaline forming and help reduce tumors and masses and bind to radioactive substances and heavy metals to pull them from our bodies. The most  widely used are kombu/kelp (you may have seen this  called for in many of my recipes), nori, arame and dulse. (Courtesy of ‘Clean Food’ by Terry Walters)

Love:

Love this funky treat! You can find these in the grocery store but homemade ones are way better. I have been making these for quite sometime but finally got some good pics so I could share with y’all. I make these so that Mr. Bill-y won’t be tempted to bring home a bag of Lay’s Potato Chips (not that those aren’t good but when you are working on getting your sexy back they just don’t fit into the eating for health plan). I promise these Nori Chips are good, funky- but good! Enjoy! (recipe was adapted from one of my favorite cookbooks ‘Clean Food’ by Terry Walters)

Gomashio- A special condiment

19 Sunday Feb 2012

Posted by in DIY, Snack, vegan

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Food:

Gomashio- A special condiment

1 tsp. fine sea salt (I like Celtic grey salt) (I half the recipe)

6 T. sesame seeds, rinsed in a fine mesh strainer (I half the recipe)

Mortar and pestle

Directions:

1. Heat 1 tsp. of salt in a dry skillet over medium heat. Stir until the salt becomes really dry and ever so slightly brown about 2-3 minutes. Pour the salt in the mortar and grind it with the pestle until you get a fine powder.

2. Place the rinsed sesame seeds in the same dry skillet over medium heat, toast until the seed have a nutty aroma and puff up a little, and easily crush between your fingers. Add the sesame seed to the mortar with the salt and grind with the pestle until the seeds are 80% crushed.

3. Transfer the gomashio to a glass jar with a tight-fitting lid and store at room temp for no longer than 2 weeks. (This is why I only make half of the recipe)

 

Gomashio: Since gomashio is made from calcium rich sesame seeds and magnesium rich salt, it is great for the bones and is good for the overall nervous system. Gomashio aids in digestion and adds extra vitamins and minerals to whatever you put it on. Black sesame seeds are higher in minerals that the tan ones. Limit your consumption to 1-3 tsp a day to ensure you are not getting too much salt in your diet.

Love:

I have been making gomashio for about two years now, its seems so simple but the flavor is superb. We like it on eggs, popcorn, grains and vegetables, and it is awesome on Nori Chips (recipe will be blogged following this one). Try it and you’ll be amazed. Enjoy!

P.S. I almost forgot, this recipe comes from one of my favorite cookbooks ‘The Kind Diet’ by Alicia Silverstone. You can find this condiment it the store but it is so easy to make.

Banana Date Muffins

07 Tuesday Feb 2012

Posted by in breakfast, Snack

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Food:

Banana Nut Date Muffins- Makes 12

1/4c. each sesame seeds, sunflower seeds, pumpkin seeds and hemp seeds

18 pitted dates, chopped

1 super ripe banana (I took one out of my freezer and let it defrost, it was perfectly super ripe)

1/4c. buttermilk (or any kind of dairy or non-dairy you have)

2 T. coconut oil

2 tsp. vanilla

2 eggs, yolks and whites separated

1/4c. agave nectar

1/4c. pure maple syrup

1c. buckwheat flour

3/4c. almond flour

1/4c. ground chia seeds

1 1/2 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt

1/8 tsp. cream of tartar

Direction:

1. Preheat the oven to 350 degrees. Line a 12 muffin cup pan w/ liners- set aside.

2. Place sesame seeds, pumpkin seeds and sunflower seeds in a non stick pan over medium low heat. Toast the seeds until they begin to brown just a bit and become fragrant. Place the toasted seed into a bowl to cool, stir in hemp seed and set aside.

3. In a food processor place dates, banana, buttermilk, coconut oil, vanilla, eggs yolks, agave, maple syrup and 1/2c. water. Turn on and process until mixed well. Scrape down the side and process again to make sure the mixture is well combined.

4. In a separate bowl, mix flours, ground chia seeds, baking powder, baking soda, salt and all BUT 2 T. seeds. Mix the wet mixture into the dry mixture. Mix lightly making sure to not overmix.

5. Clean and dry the food processor. Place the egg whites and cream of tartar in the processor and turn on. Process until mixture resembles a soft marshmallow consistency. Turn off the mixer when you get to this stage.

6. Fold the whipped egg whites into the other mixture- MAKE SURE TO FOLD LIGHTLY AND DON’T OVERMIX.

7. Spoon the batter into the prepared muffin pan and top w/ the remaining seeds. Bake for 25 minutes or until a toothpick inserted into one of the muffins comes out clean. Serve warm or cool.

Nutrition:

Seeds-  With their gold mine of healthy minerals and their niacin and folic-acid contents, seeds are an excellent nutrition package. They are among the better plant sources of iron and zinc. In fact, one ounce of pumpkin seeds contains almost twice as much iron as three ounces of skinless chicken breast. And they provide more fiber per ounce than nuts. They are also good sources of protein. Each seed has its own individual bang for its bite, reasearch each on and be amazed.

Banana- They soothe the stomach and strengthen the lining against acid and ulcers. Has antibiotic activity. Bananas feed the natural acidophilus bacteria of the bowel. They are high in potassium which benefits the muscular system.

Dates- Dates are a good source of fiber, an excellent source of easily digested carbohydrates. Dates are among the most alkaline of foods, and contain a special type of soluble fiber called beta-D- glucan which has been shown to decrease the body’s absorption of cholesterol and slow or delay absorption of glucose in the small intestine, thus helping to keep blood sugar levels even.

Buckwheat flour- Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat’s lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease. Is a great alternative for those with a wheat sensitivity. Gluten-free! (Courtesy of World’s Healthiest Foods)

Almond flour- Almond flour, because it is simply ground almonds, offers the same health benefits as eating whole almonds. Gluten- free!

Love:

I love these muffins! I got the idea for these muffins in a past Sunset Magazine, but had to make my own version. I thought these would be a great snack during the week and I was right! Bill-y even likes them! They have great texture, are just sweet enough and travel well in your lunch. Super yummy. Enjoy!

P.S. The best thing I learned during this recipe is that I can use my food processor to whip egg whites! This made my whole weekend! Try it, you won’t believe how amazing. Double usage!

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Spinach Artichoke Cottage Cheese Dip w/Crispy Pancetta

06 Monday Feb 2012

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Food:

Spinach Artichoke Cottage Cheese Dip w/Crispy Pancetta

1 16oz container low-fat cottage cheese (I like Nancy’s Organic low-fat because it’s cultured like yogurt)

1 box frozen spinach, defrosted and excess water squeezed out (frozen spinach is the best bang for your buck when using in dips)

1 can artichokes, drained and chopped

1 leek, sliced and sautéed just until soft

1/4c. pecorino cheese, grated (you could also use parmesan)

1/2 lb. pancetta, diced and sautéed until crispy (this ends up being about 1/2c. of crispy bits)

1 lemon, zest and juice

Salt and pepper to taste

Directions:

1. Start by scooping the cottage cheese into the food processor, next add the grated cheese, zest and juice of lemon and a pinch of salt and pepper. Pulse just a few times to smooth out.

2. Next add the spinach, artichokes, and leek. Process again until mixed well. Taste for salt and pepper and add more if needed.

3. Scoop the dip into a bowl and fold in the crispy pancetta. If you make this dip ahead of time add the crispy pancetta just before serving. I served mine with fresh carrot sticks. YUM!!!

Nutrition:

Low fat Cottage Cheese- Low fat cottage cheese is a great alternative when making dips. It is low in fat, and good great source of calcium as well as HIGH in protein. There are cultured kinds as well which is an added benefit.

Spinach: Spinach tops the list along with other green leafy vegetables as a food most eaten by people who don’t get cancer. Great source of antioxidants and cancer antagonists, containing about four times more beta-carotene and three times more lutein than broccoli. Rich in fiber, helps lower blood cholesterol.

Artichokes: High in fiber, calcium and iron. Excellent for the digestive tract, the heart, blood pressure and blood sugar levels. They are good to eat for reduction of weight.

Lemon: This fruit ranks high in its medicinal value. It is a good blood and body purifier and a mild diuretic. The juice also aids in the removal of old drug poisons from the body.

Crispy Pancetta: Just because it tastes good and is fun from time to time.

Love:

I made this scrumpcious dip for the Super Bowl, the thing that I love about this dip is that its healthy enough for the ladies with the low-fat cottage cheese, spinach and artichokes but makes the men happy due do the crispy pancetta. Everyone is happy! If you are lucky enough to have leftovers, top a baked potato or sweet potato for a quick dinner. Enjoy!

Roasted Garlic White Bean Dip

04 Saturday Feb 2012

Posted by in appetizer, beans, dips, Snack

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Food:

Roasted Garlic White Bean Dip

2 c. cooked navy beans

2 heads of roasted garlic (To roast: Cut just very top of a whole garlic clove to expose the raw garlic, drizzle with a little olive oil and a sprinkling of salt. Wrap the bulbs in tin foil and roast 45 min @375 degrees. When the garlic has cooled squeeze out the roasted cloves and store in an airtight container in the fridge until ready to use.)

1/2c. olive oil

1/2c. fresh parsley leaves

1 organic lemon, zested and juiced

salt and pepper to taste

Directions:

1. Place the beans, garlic, lemon zest and juice, parsley and salt and pepper in the food processor. Pulse until blended.

2. Drizzle in the olive oil. Stop, scrape down sides and blend again until smooth. Taste for salt and pepper and adjust if needed.

3. Refrigerate for a least an hour before serving. Serve with raw veggies.

Nutrition:

Beans:– Legumes, Beans – Basic Cooking Instructions* 1 c. dried beans of choice (yields 2 1/4c. cooked beans) water Thumb-size piece kombu (Sea vegetable that is used to infuse foods with highly alkalizing minerals, iodine and iron. Also known for its ability to tenderize legumes and reduce their gaseous properties.) Pinch of salt

1. Sort through dry legumes and remove any dirt chunks and pebbles. 2. Place legumes in pot with 3 c. water and soak overnight. 3. Drain, rinse, and return to pot with 3 c. fresh water. 4. Cover pot, bring to boil, skim off foam and reduce heat and simmer. Add kombu and salt. 5. Cover and cook until beans are tender (anywhere from 50 min- just over an hour). Test by removing a bean and squeeze between fingers. 6. Drain remaining liquid and store cooked legumes in an airtight container in the refrigerator or freezer.

* Canned beans are just fine when you are in a pinch, but making your own is so easy and better for you, and essential for an eating for health lifestyle. Check out this past post about the benefits of beans.

Parsley: High concentration of antioxidants, a blood builder and purifier. It makes a wonderful tea and helps to release retained water from the body.

Garlic: Lowers blood pressure and blood cholesterol, discourages dangerous blood clotting. A good cold medication, it acts as a decongestant, expectorant and anti-inflammatory agent. Boosts immune responses.

Love:

I love beans, they are a huge of my diet and I am always looking for ways to work them into my daily menu. I accidentally bought navy beans when I thought I was buying great northern white beans. Oh well! Find something to do with them!- that’s how this recipe came to be. This dip is so easy, super big on flavor and goes great with carrot sticks. I served it as an afternoon snack with our lunches this week but I would totally take this dip to a party. Enjoy!

Check out this other great dip- Parmesan, Arugula Cottage Cheese Dip

Raw Nut Balls

24 Tuesday Jan 2012

Posted by in dessert, Snack

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Food:

Raw Nut Balls- Makes 20 balls (I used a dough scoop that is slighlty bigger than 1T.)

1/4c. walnuts

1/4c. ground chia seeds (if you don’t have chia seeds just use 1/4c. extra walnuts)

1/2c. pitted dates

1/2c. raw cacao powder

1/4c. pure maple syrup

1/4c. raw agave necter

1/2c. pure almond butter (no sugar or oil added)

1/2 tsp. vanilla extract

1/4 tsp. salt (I like REAL salt, or Celtic gray salt)

1/2c. whole almonds

2c. shredded unsweetened coconut

Directions-

1. Place the walnuts and ground chia seeds in a food processors and process until coursely ground. Add the dates, and pulse until combined with the nuts.

2. Add the cacao powder, syrups, almond butter, vanilla and salt. Process until the mixture is thick and smooth. Add the almonds, and pulse a few times until combined- you want the almonds to still remain in crunchy chunks.

-side note- my food processor got stuck when I put the whole almonds in and tried to process the mixture. I took all of the mixture out of the food processor and processed   the mixture a little at a time until well combined.

3. Form the balls with a scoop and then roll them between your hands to form a ball. Roll the balls in the coconut. Place in a sealed container in the freezer until hardened.

Nutrition:

Nuts– Nuts and seeds offer protein and fat which convert to energy. This makes nuts and seeds perfect snack foods.

Cacao– Cacao contains the highest concentration of antioxidants of any food in the world. By weight, cacao has more antioxidants then red wine, blueberries, acai, pomegranates and gogi berries combined.

Maple Syrup- Maple syrup is naturally processed sweetner from maple trees, it is only 65 percent sucrose and much less destructive to the body’s natural mineral balance.

Raw Agave Nectar- Use in moderation, but useful when a sweetener is needed and what is great about this sweetener is that it is a low glycemic sweetner. Translation- it won’t spike your blood sugar.

Dates- Dates are a good source of fiber, an excellent source of easily digested carbohydrates. Dates are among the most alkaline of foods, and contain a special type of soluble fiber called beta-D- glucan which has been shown to decrease the body’s absorption of cholesterol and slow or delay absorption of glucose in the small intestine, thus helping to keep blood sugar levels even.

Love:

I love these little nuggets of love. They are great when you just need a little something and they work well into my eating for health lifestyle. The template for these balls come from one of my favorite cookbooks ‘The Kind Diet’ by Alicia Silverstone. Sometimes you JUST NEED A TREAT! Treat yourself- Enjoy!

 

Hummus # 2

16 Saturday Apr 2011

Posted by in appetizer, beans, Snack

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The last time I posted a Hummus recipe was June 20, 2009 it is one of the first recipes I blogged and this is just a hybrid of that original. Billy is the snack king, he is always looking for something to snack on so if I have veggies and hummus in the fridge he’s happy, I’m happy, we’re all happy. This is a great healthy snack to have around for dipping or a great topping for a veggie hummus sandwich. Enjoy!
-Hummus #2-
15oz can garbanzo beans (drained, and rinsed- *optional: after you drain and rinse cover with fresh water and a piece of kombu and soak for 24 hours, save 1/4 c. soaking water for the hummus)
1/4 c. tahaini paste
1/4 c. olive oil
1 lemon, zest and juiced
3 garlic cloves, chopped
1/2 small purlpe onion, chopped
1/2 tsp. garlic salt
1/2 tsp. celtic salt
1/8 tsp. cayenne pepper
1/2 c. sliced almonds or chopped walnuts
1. In a food processor pulse the garlic and onion just a bit to chop into smaller pieces.
2. Next add the beans, tahaini, lemon zest and juice, salt and garlic salt, cayenne pepper. Pulse to combine, add soaking water, or regular water and mix again.
3. Scrape down sides and with the motor running drizzle in olive oil.
4. Add the almonds or walnuts and pulse lightly to combine.
*Beans and nuts make a complete protein, and nuts and seeds make a complete protein. This is why I wanted to revise this recipe and add the nuts.
*Kombu helps tenderize beans and adds minerals.

Eat Local First- Good Ol’ Ham Sandwich

16 Saturday Apr 2011

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Last weekend I was very sick, thank goodness I had done the grocery shopping before I was down and out. Billy was a little lost on what to eat! But lucky for him I had picked up some great local products such as Criminelli Prosciutto Cotto Ham, they are a new local purveyor of pork products and you can find them at Tony Caputo’s. This sandwich is also highlighting Beehive Full Moon Cheese, you can find  them at the Farmers Market during the summer and the rest of the year you can find them at Tony Caputo’s, Liberty Heights Fresh, Harmon’s, and Whole Foods. The whole sandwich is held together with Great Harvest Sourdough Multigrain Bread. I have never seen Billy eat a sandwich so slow, he savored every little bite and said this is the best sandwich he has ever had! Yeah for our local hard working food artisan’s they took my place and saved my sweetie from starvation.

Coconut Granola- DIY

28 Monday Mar 2011

Posted by in breakfast, DIY, Snack, vegan

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This is the third attempt to get this recipe on my blog, not sure what the problem is so I’ll just get to the point. The blueprint for this recipe came from a blog I follow called ‘Kath Eats Real Food’, with a few favorite ingredients of my own and another that I love about a friends granola- VIOLA, homemade granola! Enjoy.

-Coconut Granola-
2 c. raw thick rolled oats (there are gluten free ones available)
3/4 c. raw buckwheat groats (these are gluten free, and they are what we use for our raw cereal)
1/4 c. raw macadamia nuts, chopped (these remind us of Hawaii and for some reason I have a surplus of them in the fridge)
1/4 c. sunflower seeds
1/2 c. walnuts, chopped

1/4 c. coconut oil (if its solid, melt gently so it becomes liquid)
1/4 c. brown rice syrup
1/4 tsp. Celtic salt
1/2 tsp. cinnamon
1 tsp. vanilla
1/8 tsp. cayenne (our friend Gwen puts this in hers and we loved it)

3/4 c. raw unsweetened coconut flakes
1/2 c. chopped dried fruit (I used papaya, this also reminds us of Hawaii)

1. Preheat the oven to 300, mix the first five ingredients in a large mixing bowl. Toss together.
2. Mix the next six ingredients in a separate bowl, you may want to whisk to ensure that all the ingredients are well mixed.
3. Pour the wet mixture over the dry mixture and toss all together making sure to coat everything well.
4. Pour mixture into a baking dish (I used my Le Creuset casserole dish because the first batch I used a cookie sheet and the granola got a little toasty) and place on the middle rack in the oven.
5. Bake for 1 hour tossing every 20 minutes.
6. When done baking, take granola out of the oven and toss in the last two remaining ingredients. Toss well and let cool completely, store in jars or containers with a tight fitting lid.