Nutrition and Recipes

This page is for recipes I find and use, plus ones that I create based on foods I like.  Look for updates!!

Easy Go-To Snacks

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No Bake Energy Bites – originally found this on Facebook but it comes from thewhoot.com.au

1 cup (dry) oatmeal

2/3 cup coconut flakes

1/2 cup peanut butter

1/2 cup ground flaxseed

1/2 cup chocolate chips

1/3 cup honey

1 Tbsp. chia seeds

1 tsp. Vanilla extract

Mix all together, scoop out and allowed to set in the fridge (or freezer) for about 30 mins.  I use a 1 or 1.5 ice cream scoop to make mine look pretty.  You can roll them in your hand also.

Store in an air tight container in the fridge.

Anna’s update – I really like the mini chocolate chips they seem to work better for me for these small snacks.  I will also increase the amount of vanilla extract to 1 Tbsp.  

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Dark Chocolate and Oat Clusters – originally found on www.health.com

2 Tbls peanut butter

2 Tbls 1% low-fat milk

1/4 cup semisweet chocolate chips

3/4 cup old-fashioned rolled oats

Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.

Stir in oats. Remove from heat.

With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper−lined baking sheet. Let set in fridge 10 minutes.

Nutritional Information

Calories per serving: 160
Fat per serving: 8g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 3.5g
Polyunsaturated fat per serving: 1.5g
Protein per serving: 5g
Carbohydrate per serving: 19g
Fiber per serving: 3g
Cholesterol per serving: 0mg
Sodium per serving: 40mg
Rs per serving: 1.7g

Anna’s update – I used 65% Dark chocolate chunks, Flax seed (4 Tbls), Chia seeds (1/4 cup), coconut chips (1/2 cup) and unsweetened vanilla almond milk instead of regular milk.  I followed the directions as I have above, but when I mixed in the oats I added in the flaxseed, chia seeds and coconut chips.  

My updated nutritional information is for one ball:

Calories – 86

Fat (g) – 5.8

Sodium (mg) – 16.2

Carbs (g) – 7.4

Fiber (g) – 2

Sugars (g) – 2.7

Protein (g) – 2.5

I keep them in the fridge for an easy snack.

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Snacks are super important, if I have healthy, filling and tasteful ones then I am satisfied.  So one last snack that I love is this!

I chop up 1 cup of fresh fruit, in the picture is fresh peaches and strawberries and add 1 tsp of stevia to sweeten a little.  I add 1/3 cup of my favorite granola (Kind Oats and Honey Granola) and then 1 container of greek yogurt (my current favorite is Oikos Triple Zero).

Mix it all up and enjoy! You get at least 1 serving of fruits, healthy grains, protein and for me, you can eat the entire thing and not feel guilty or deprived.

Lunches

I call this one Chicken Slaw.  It’s kind of a cole-slaw but not really a chicken salad.  I got this one off of a paleo recipe site (that I now can’t find, but will update if I do).

4 diced chicken breasts

1 jar sun dried tomatoes

1 diced apple

1/2 bag of sliced almonds

1/2 head of shredded green or purple cabbage

olive oil, black pepper, and white balsamic vinegar to taste

Mix all ingredients together and enjoy.

Anna’s update: I use a rotisserie chicken from Sam’s club (can get them for $4) and just shred up the meat.  I also use broccoli slaw instead of cabbage.  I buy a box at Kroger and throw in the entire container.  

Grown up egg salad

This is one recipe that I made up based on foods I like.

1 avocado, cubed

1 hard boiled egg, sliced

2 cups baby spinach

1 tomato, cubed (or used smaller cherry tomatoes)

1 juice of a lemon

2-3 TBl mayonnaise

Salt and pepper to taste

Mix all the ingredients together and enjoy.  I mix this up minus the spinach in the morning before work and it transports well.  Something else I do is bring all the ingredients with me to work and quickly throw it together at lunch so it’s really fresh.

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