Simple + Healthy Snacks



 
3 recipes to curb your cravings between meals
Supermarkets are filled with snacks of all kinds; sometimes, it seems like half the aisles are filled with granola bars, cookies, crackers, dips, fruit rolls, muffins and other highly munchable foods. Although the nutritional info on labels has greatly improved in the last few years, the high sodium and sugar content of these foods continues to alarm nutrition experts. That’s why we’ve decided to compile some easy-to-make snacks that are healthy, too… and that the entire family will enjoy!
 
Spinach dip: always satisfying
At the supermarket, a certain high protein food has been the shining star of the refrigerator aisle for the last couple years: Greek yogourt! Low in fat, it is super creamy and very delicious, making it the perfect base ingredient for dips. Here, we revisit a classic recipe that is perfect for accompanying a platter of veggies, in a lighter version that is just as tasty!

Ingredients
2 c. iögo Greko Plain
2 tbsp mayonnaise
2 tbsp grated Gruyère cheese
10 oz. fresh spinach, chopped
1 apple, peeled and finely grated
salt and ground pepper

Preparation
In a bowl, mix all the ingredients. Season with salt and pepper. Cover and refrigerate.

Check out more yogourt-based recipes: www.iogo.ca
 
Avocado banana loaf: perfect for your lunch box!
Whether you reach for one at breakfast or midway through the afternoon, these soft little loaves with a slightly sweet taste can be devoured solo, or with a bit of jam and butter on top. An excellent way to initiate the kids to eating avocado, a fruit sometimes overlooked because of its rich texture, but that contains essential fatty oils, vitamins and minerals.

Ingredients (8 mini loaves)
2 c. whole wheat flour
1 tbsp baking powder
½ tsp sea salt
2 avocados, puréed
2 bananas, mashed
¾ c. honey
1 tsp vanilla extract


Preparation
Preheat oven to 350 F (180 C).

In a medium bowl, combine flour, baking powder and salt. In a large bowl, combine avocado, banana, honey and vanilla. Fold dry mixture into the avocado-banana mixture. Once combined, spoon into greased mini loaf pans, spreading evenly.
Bake for 25 to 30 minutes or until a toothpick inserted into middle of loaf comes out clean.
Let cool, then run a knife along the edges and invert to release.

For more avocado-based recipes: www.theamazingavocado.com

 
Two-peanut cereal bars: the perfect after-school snack

Many schools don’t allow students to bring snacks containing nuts into the establishment. Not surprising, since a lot of kids are seriously allergic to them. But nothing’s keeping peanut aficionados from indulging once they’ve come home from school! Here are snack bars that taste so much yummier than their store-bought counterparts, yet have lower sugar content.

Ingredients
2 c. old-fashioned rolled oats
¾ c. peanuts, chopped
¼ c. raisins
2 tbsp ground flax seed (optional)
½ tsp cinnamon
¼ c. salt
⅓ c. liquid honey
¼ c. peanut butter
¼ c. brown sugar
3 tbsp butter

Preparation
Preheat oven to 325°F (160°C). Grease an 8×8-inch (20×20-cm) baking pan and line with parchment paper, letting it stick and hang over the pan. In a large bowl, stir oats with peanuts, raisins, flax seed, cinnamon and salt.

Place honey, peanut butter, brown sugar and butter in a medium saucepan set over medium-high heat. Stir constantly until sugar is dissolved and mixture boils around edges, about 1 minute. Pour over oatmeal mixture and stir well to combine.
Using damp fingers, press firmly into pan. Bake in preheated oven until edges are a deep golden brown, about 25 to 30 minutes.
Cool completely in pan. Using the parchment paper, remove to a cutting board then discard parchment. Slice into bars and store in an airtight container.
For more peanut-based recipes: www.canada.peanutsusa.com

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