Healthy Snacks
Roasted Red Pepper Hummus on Cucumber Rounds
Ingredients
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1 (15 oz) can cannellini beans rinsed and drained
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½ cup jarred roasted red peppers
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1 tbsp tahini (sesame seed paste)
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1 large clove garlic, or 1 tbsp roasted diced garlic
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2 tsp fresh squeezed lemon juice
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½ tsp ground cumin
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½ tsp sea salt
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Pinch of cayenne pepper (optional)
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2 cucumbers cut into ¼ inch rounds
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Directions
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Put beans, roasted peppers, tahini, garlic, lemon juice, cumin, salt, and cayenne in food processor.
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Blend until smooth.
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Transfer hummus into small bowl.
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Use a teaspoon to spoon humus onto cucumber rounds. Serve immediately.
Health Benefits
Cannellini beans – Stabilize blood sugar, heart healthy, and a natural probiotic. High in iron, provides protection against cell damage and excellent source of protein.
Roasted red peppers – High in vitamin A and C, full of antioxidants and beta-carotene.
Tahini – (SEE Super Food Article – Sesame seeds).
Garlic – (SEE Super Food Article)
Lemon Juice – Relieves symptoms of indigestion, heart burn, bloating, and aids in the elimination of waste more efficiently and high in Vitamin C.
Cumin – (SEE Super Food Article – Turmeric)
Cayenne pepper – (SEE Super Food Article)
Cucumber – Packed full of potassium and other electrolytes. Keeps the body hydrated, stabilizes blood pressure, and guards against cancer.
Whipped Cashew Cream with Roasted Red Peppers and Olives
Ingredients
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1 ½ cups raw cashews (put in a container with water and soak overnight)
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½ cup jarred roasted red peppers, patted dry with a paper towel
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3 Tbsp extra-virgin olive oil (walnut or avocado oil)
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3 Tbsp lemon juice
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3 Tbsp water
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1 garlic clove, minced
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½ cup minced parsley
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½ cup pitted and chopped kalamata olives, or green olives
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Salt and pepper to taste
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Directions
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Drain raw cashews and put into a processor.
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Add red peppers, 3 tbsp water, oil, lemon juice, garlic, salt, and pepper to processor and process until smooth.
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Stir in parsley and olives.
Health Benefits
Cashews – Lowers risk of cardiovascular disease and reduces “bad” LDL cholesterol with heart healthy fats and is high in protein.
Roasted red peppers – High in Vitamin A and C, full of antioxidants, and beta-carotene.
Olive oil – (SEE Super Food Article)
Lemon juice – Relieves symptoms of indigestion, heartburn, bloating, and aids in elimination of waste more efficiently, and high in vitamin C.
Garlic – (SEE Super Food Article)
Parsley – Increases bone health, regulates blood sugar levels, supports renal health, reduces anemia and fatigue, and strengthens the immune system.
Olives – (SEE Super Foods Article).​
Kale Chips
Ingredients
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1 bunch of GMO-free, organic Kale
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1 to ½ tbsp extra virgin olive oil
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2 Tbsp chili powder
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1 Tbsp onion and garlic powder
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1 tsp ginger and turmeric
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1 tsp salt (optional)
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¼ tsp cayenne pepper (optional)
Directions
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Pre heat oven to 350 degrees.
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Put parchment paper on 2 cookie sheets.
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Put all of the spices into a small bowl, set aside.
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In a large bowl tear kale into 1 ½ inch bite size squares (kale will shrink slightly).
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Drizzle oil onto kale.
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With both hands, massage kale with oil, making sure most of the kale is covered with oil. Get rough with it, breaking down the fibers in the kale.
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With a spoon drizzle two tablespoons of the spices onto the kale and toss with fingers. Continue until all of the spice has been distributed onto the kale.
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Spread the kale onto cookie sheets, the pieces can touch each other.
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Put in the oven for 6 to 8 minutes. The kale will feel dry when it is ready.
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Turn off the oven.
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Use a spatula to get the kale off of the parchment paper.
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If the kale is not completely dry, combine the kale back onto the cookie sheet (in a pile is fine), and place in the oven for an additional 2 to 3 minutes. Be watchful; every oven cooks differently.
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When all pieces are dry, store in a large bag for up to 1 week.
Health Benefits
Kale – (SEE Super Foods Article)
Olive oil – (SEE Super Food Article)
Chili powder – Helps with osteoarthritis. Chili powder can act as an anti-inflammatory agent, which helps decrease swelling of sore joints an increases blood flow.
Onion powder – 1 teaspoon of onion powder contains 23mg of potassium, a nutrient that helps to regulate blood pressure.
Garlic powder – A high source of vitamin C, can combat sickness, including the common cold, can reduce blood pressure and improve cholesterol levels.
Ginger and turmeric (SEE Super Foods Article)
Cayenne pepper – (SEE Super Food Article)
Deviled (spicy) Nuts and alternative sweet version
Ingredients
Spicy Nuts
3 Tbsp Ghee or butter
1 lb. mixed nuts of choice
Dash of Worchester Sauce or Amino
1 ½ tsp salt
¼ tsp smoked paprika
¼ tsp cumin
¼ tsp cayenne pepper (optional)
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Sweet Nuts
3 Tbsp Ghee or butter
1 lb. mixed nuts of choice
1 ½ Tbsp monk fruit sweetener
1 ½ tsp salt (optional)
1 tsp cinnamon
Directions
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Put dry ingredients into a large baggy and set aside.
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Heat ghee or butter in large frying pan over medium heat.
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Add nuts until golden brown (approximately 4-5 minutes)
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Add Worcestershire or amino to spicy mix only
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Take from pan and blot with paper towel.
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Put nuts into dry ingredients in baggy and shake, coating each nut.
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Put onto baking sheet to dry.
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After nuts are dry, store in air tight container for up to 10 days.
Health Benefits
Ghee – Reduces exposure to cancer-causing agents, contains cancer-fighting CLA, and has anti-inflammation properties.
Nuts – High in Omega 3 fatty acids responsible for brain health and reduction in cholesterol levels.
Smoked paprika – Powerful antioxidants, contains high percentage of dietary fiber, and rich source of vitamins A, B, and K.
Cumin –(SEE Super Foods Article – Turmeric )
Cayenne pepper – (SEE Super Foods Article)
Gluten-Free Sugar-Free Keto Vegan Pumpkin Muffins
Ingredients:
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1 cup almond flour
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½ cup flax meal
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¼ cup coconut flour
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2 eggs (Vegans can use 2 Tbsp unsweetened apple sauce)
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½ cup olive oil
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¼ cup nut milk (I like almond milk w/no added sugar)
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3 Tbsp Pumpkin Spice (See Pumpkin Spice recipe)
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1 cup monk fruit
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1 tsp vanilla
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1 ½ tsp baking soda
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½ tsp pure stevia
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½ tsp salt
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¼ cup sugar-free dark chocolate chips (optional)
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¼ cup pecan pieces (optional)
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Coconut oil is the best for greasing tins, or small amount of olive oil
Directions:
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Preheat oven to 350 degrees.
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Grease muffin tins, or place baking cups in tins.
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In a large bowl combine almond flour, flax meal, coconut flour, pumpkin spice, monk fruit, stevia, baking soda and salt.
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In a medium bowl combine eggs (or unsweetened apple sauce), olive oil, almond milk, pumpkin, vanilla, and optional ingredients (sugar free dark chocolate chips and pecan pieces).
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Fold the wet ingredients into the dry ingredients (not over-stirring).
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Bake mini muffins for 9 to 13 minutes. (Will be very brown)
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Bake regular muffins 20 to 25 minutes.
Health Benefits:
Almond flour –Healthy fats, fiber, protein, magnesium and Vitamin E. Lowers blood sugar & cholesterol levels, reduce blood pressure and lower cholesterol levels. Can reduce hunger promoting weight loss.
Flax Meal – (SEE Super Foods: Super Nuts and Seeds)
Coconut flour – (SEE Super Foods: Super Fruits)
Eggs – Rich in selenium, VD, B6, B12, zinc, iron, copper and fat-soluble Vitamin A, D, E, K and lecithin (making eggs a wonderful brain fueling food).
Apple Sauce – Soluble fiber, and polyphenols lowers blood cholesterol and blood pressure.
Olive oil – High in Vitamin E (powerful anti-oxidant), heart healthy, fights osteoporosis and cancer.
Monk Fruit – Gets its sweetness from a natural compound called mogrosides, promoting weight loss and blood sugar management.
Vanilla – High in antioxidants, assists in repair of body at molecular level. Linked to lesser risk of cancer and diabetes.
Stevia – May help control and manage blood sugar and insulin levels.
Dark Chocolate – (SEE Super Foods: Super Fruit; Cocoa)
Pecans – Heart healthy, improves digestion, boosts immunity, high in phenolic antioxidants which reduce the risk of heart disease.
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Mama Bell’s Pumpkin Spice
Ingredients:
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3 Tbsp Cinnamon
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2 tsp allspice
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2 tsp ginger
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2 tsp nutmeg
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1 ½ tsp clove (start with less, then add to taste
Directions:
Stir well, store in an air-tight package.
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Double and share with a friend!
Health Benefits:
Cinnamon – (SEE Super Foods: Super Herbs and Spices)
Allspice – Anti-inflammatory full of anti-oxidants that can ease cramps, gas, bloating and stomach upset.
Can increase circulation, improves mood, boosts immune system and can fight fungal infections.
Ginger – (SEE Super Foods: Super Herbs and Spices)
Nutmeg – Full of copper, potassium, manganese, iron, zinc and magnesium. Anti-fungal, anti-depressant and aids in digestion.