Tag: healthy snacks

Week 36

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With snow in the forecast for Tuesday, this may be the last zucchini recipe for awhile. Don’t rush to your tissue box yet, these brownies will leave you smiling, I promise!

Zucchini Brownies

  • 1/2 cup olive oil
  • 1 1/3 cups coconut sugar
  • 1 tbsp. vanilla extract
  • 2 cups whole wheat flour
  • 1/2 cup unsweetened cocoa powder
  • 1 1/2 tsp. baking soda
  • 1 tsp. salt
  • 3 cups finely shredded zucchini DO NOT DRAIN
  • 1 1/4 cups semi-sweet chocolate chunks (optional, i omitted and opted to be naughty on half with peanut butter chips)
  1. Preheat oven to 375°F and prepare a 9×13 pan with butter or line with parchment paper.
  2. In a large bowl combine oil, sugar, and vanilla until fully incorporated.
  3. Add flour, cocoa, baking soda, and salt. Mix until combined. Batter will be very dry.
  4. Fold in zucchini by hand. Allow batter to rest for 5 minutes.
  5. Optional: Add in chocolate chunks and stir again. Batter should appear more wet. (if not, let it rest for 5 more minutes and stir again)
  6. Spread brownie mixture into the pan and bake for 25-35 minutes. Brownies are done with an inserted toothpick is removed with crumbs. There should not be wet batter on the toothpick.

What makes whole wheat better?

Wheat has three parts to it—the bran which is packed with fiber, the endosperm—the largest part of the seed and made up of mostly starch, and the germ—the nutrient-rich embryo of the seed. It is downright delicious but unfortunately white flour is made up of only the endosperm portion of the wheat, eliminating many of the grain’s nutrients. Whole wheat flour includes the bran, endosperm, and germ of the wheat grain, which gives it a slightly darker color and makes it more nutritious.

Why are whole grains important in preventing type 2 diabetes?

The exact reasons why whole grains are an important mechanism to prevent type 2 diabetes aren’t crystal-clear, but there are several theories:1

  • Whole grains improve insulin sensitivity, which means that the body uses blood sugar more effectively and efficiently.
  • Whole grains are digested more slowly which leads to a far slower increase in blood sugar levels after eating.
  • The nutrients in whole grains plus the fiber content help to lower our body’s level of inflammation which is strongly associated with type 2 diabetes.
  • The fiber in whole grains is incompletely digested in the gastrointestinal tract which produces short-chain fatty acids which decrease insulin sensitivity.

Are certain types of whole grains more effective in preventing type 2 diabetes?

Recent research with 55,000 participants over 15 years from the Chalmers University of Technology, Sweden, and the Danish Cancer Society Research Center confirms decades of previous research findings on the importance of whole grains for prevention of type 2 diabetes. In this study, any type of whole grain provided similar benefits.1

How many servings of whole grains per day are necessary?

In the Swedish and Danish study, each serving of whole grain was associated with an 11% lower risk of type 2 diabetes for men and a 7% lower risk for women.1 A large meta-analysis of 16 studies recommends consuming 2-3 servings of whole grains per day to decrease risk of developing type 2 diabetes.2

References

  1. Cecilie Kyrø, Anne Tjønneland, Kim Overvad, Anja Olsen, Rikard Landberg; Higher Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women: The Danish Diet, Cancer, and Health Cohort, The Journal of Nutrition, Volume 148, Issue 9, 1 September 2018, Pages 1434–1444. https://doi.org/10.1093/jn/nxy112
  2. Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes:  a systematic review and dose-response meta-analaysis of cohort studies. Eur J Epidemiol. 2013 Nov;28(11):845-58. doi: 10.1007/s10654-013-9852-5. Epub 2013 Oct 25.

Week 34

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Zucchini Pizzas

I decided to prepare these 2 different ways. One was directly on a cookie sheet with parchment paper and the other was raised on a rack in a baking pan. I think the pizzas that were raised up taste better, they seem a little more firm at the base making them more pizza-like. They both still taste super great

There isn’t really a recipe for these guys because it’s all what you like besides the basics of having a zucchini slice act as the bread, your pizza sauce, and your cheese. You can either not top it or top it with seasoning or anything else you like! Bake at 400 for 8 to 10 minutes ❤

I did want to share some fun facts about the ingredients of this treat: The flower of the zucchini plant is edible,
mozzarella was originally made with Buffalo milk,
green peppers have twice the vitamin c then citrus fruits,
pepperoni means big pepper in Italian however this salami variety originated in New York City in 1919,
eating olives improves the appearance of wrinkles by 20% since they contain oleic acid,
and tomato seedlings have been grown in space!
Do you think they made pizza sauce?

Week 20

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Wrapping up week 20 with cucumber chips!

Cucumbers are very low calorie and jam packed with nutrients.

Some of the benefits include: hydration (high electrolytes), bone health (Vit. K), cancer (antioxidants), cardiovascular (potassium and magnesium), diabetes (low glycemic index), inflammation, and skin care (inflammation and sunburns).

Don’t forget to save a couple slices for an eye mask while you wait for them to crisp!

https://www.instagram.com/p/CAYhKNIgJ7p/?utm_source=ig_web_copy_link

Week 19

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Yay our stay-at-home order is done in Denver. I am happily ending the Coronavirus miniseries of shelf stable snack ideas, and for week 19, I made Mexican Quinoa bites.

They are so good and super versatile! Next time I’m definitely adding some spicy green chiles!!

Recipe

  • ¾ cups quinoa, cooked
  • 2 eggs, lightly beaten
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (14.5 ounces) Diced Tomatoes, drained
  • 1 ¾ cups shredded cheese
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  1. Preheat oven to 350° F. Spray mini muffin tins with cooking spray.
  2. In a large bowl, combine cooled quinoa, eggs, black beans, tomatoes, 1½ cups cheese, garlic, chili powder and cumin.
  3. Put a heaping tablespoonful of quinoa mixture into prepared muffin cups. Sprinkle tops with remaining shredded cheese.
  4. Bake for 15 to 20 minutes, or until edges turn golden brown. Remove from oven, let cool for 5 minutes and then gently remove from pan.
https://www.instagram.com/p/CAED6FpAKwN/?utm_source=ig_web_copy_link

Week 18

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Happy May Day/Beltane!

Today I made Beltane Bannock with homemade nut butter.

In line with the Coronavirus miniseries of shelf stable snacks, all these items came from my pantry. I substituted coconut oil for butter, which is what a traditional bannock is made out of. My nut butter had almonds, cashews, sunflower kernels, and a secret ingredient.

The bannocks aren’t super delicious, if I try them again next year I think I would add some berries or maybe more seasonings. The base recipe is 1.5 cups oatmeal, 1/8 tsp. salt, 1/4 tsp. baking soda, 1 tbsp. coconut oil, 1/2 cup hot water.

Week 16

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Continuing with the Coronavirus miniseries of shelf stable snacks, my sweet tooth decided on Black Bean Brownies.

Yes, I made this for breakfast. No, I don’t regret it.

Black beans are a great source of protein, fiber, and have a low glycemic index, which means they can help stabilize your blood sugar.

Recipe

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
  • 2 tbsp cocoa powder 
  • 1/2 cup quick oats 
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup, honey, or agave
  • 2 tbsp sugar (or omit and increase maple syrup to 1/2 cup)
  • 1/4 cup coconut oil
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup chocolate chips (Not optional. Omit at your own risk)
  1. Preheat oven to 350 F.
  2. Combine all ingredients except chips in a good food processor, and blend until completely smooth. Really blend well.
  3. Stir in the chips, then pour into a greased 8×8 pan.
  4. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up! Makes 9-12 brownies.

One cup (172 grams) of cooked black beans contains roughly:

Calories: 227

Protein: 15.2 grams

Fiber: 15 grams

Folate (vitamin B9): 64% of the RDI

Manganese: 38% of the RDI

Magnesium: 30% of the RDI

Thiamine (vitamin B1): 28% of the RDI

Iron: 20% of the RDI

Week 15

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Continuing with the Coronavirus miniseries of shelf stable snacks, and in honor of Easter I made Chocolate Coconut Eggs.

I have to admit, they taste so better than a Cadbury Creme Egg! You have to eat them quick since the chocolate melts in your hands…..awe shucks

Recipe

  • 75 g shredded coconut
  • 70 g coconut oil melted
  • 3 tbsp. coconut milk
  • 1 tbsp. sugar ( I opted for brown sugar)
  • 1/2 tsp vanilla

  • 60 g coconut oil
  • 6 tsp. cocoa powder
  • 2 tbsp. powdered sugar
  1. Mix shredded coconut, oil, milk, sugar and vanilla.
  2. Refrigerate until solid enough to roll into egg shapes.
  3. Roll small amounts into egg shapes and place in the fridge again to set completely.
  1. Mix coconut oil. cocoa powder, and powdered sugar together in a bowl.
  2. Place 1 Easter egg in the chocolate coating at a time. Using a spoon, turn the egg until completely covered.
  3. Place the chocolate coated eggs on a plate.
  4. Refrigerate until chocolate coating is set.

Week 14

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Continuing with the Coronavirus miniseries of shelf stable snacks, OATMEAL COOKIE SMOOTHIE is the winner this week!

🙏 Thank you past self for freezing a banana 🙏

This was sooo good, I didn’t have raisins so I decided to top with cranberries.

Recipe

  • 1/4 cup old-fashioned oats
  • 1 frozen (peeled) banana
  • 1 cup unsweetened almond milk
  • 1–2 Tbsp. honey (to taste)
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. vanilla extract
  • 1/4 tsp. ground ginger
  • pinch of nutmeg
  • pinch of salt
  • (optional: 1/4 cup raisins)

  1. Add oats to blender, and pulse until finely ground.  Add remaining ingredients and pulse until blended and smooth.  Serve immediately.

Week 13

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Week 13 healthy snacks!
Continuing with the Coronavirus miniseries of shelf stable snack ideas…I bring you trail mix!!

I made a sweet mix and a spicy mix, check the pics for an idea of the ingredients I chose! Making your own trail mix is super easy, try it out at home!
Here are your base ratios:

  • 1.5 cups nuts
  • 1 cup seeds
  • 1 cup dried fruit
  • Spices
  • Fun stuff!!! Ex. 1/2 cup peanut butter chips or 1 cup popcorn

What kind of fun stuff would you put in your mix?!