Healthy Snacks
TOMATO - GRAIN CRACKER
...something savoury?
Ingredients:
100 g pure tomato paste (no sugar, no added supplements)
2 tbs Sunflower seeds or pumpkin seeds
4 tbs sesame seeds
1 tbs Chia seeds (optional)
paprika powder, Salt, pepper, Chile power, garlic powder to taste
​
Instructions:
1. Mix all ingredients
2. Spread the mix evenly and thin onto a baking tray and dry it at max 140 degree Celsius for 20-30 minutes.
3. after about 10-15 minutes turn the mix carefully.
​
from Attila Hildmann
makes 2 portions
ENERGY BALLS EXPRESS
3 Balls
Ingredients:
40 g oat meal
1tbs grated coconut
1 tbs honey
30 g dark chocolate powder
1 tbs peanut butter
​
Instructions:
mix all ingredients . Form balls with your hands and cover them in grated coconut
GRAIN - FREE BANANA BREAD
...usually I am not a big fan of Banana bread, but this one...oh man!
Ingredients:
6 eggs
75 ml Coconut milk
125 ml honey
1 tbs Vanilla Extract
60 ml Coconut oil
75 g Coconut flour
50 g Almond Flour
1 1/2 tsp Cinnamon
2 tsp Baking soda
1/2 tsp Salt
2 ripe Bananas, mashed
​
Instructions:
1. Preheat Oven to 180ºC and adjust the rack to the middle portion.
2. Great a standard loaf pan with coconut oil (or use a silicon mould which doesn't require greasing)
3. Place all bread ingredients in the bowl of a food processor and process until smooth
4. Bake for 40-50 minutes until a toothpick inserted into the center of the loaf comes out clean. Cool the pan for 10 minutes. Tun onto a rack and cool completely
​
If you like you can add the following optional:
150 g chocolate chips / Blueberries / peans / Walnuts / coconut flakes / dried cranberries
add any mis ins by hand - not in the food processor.
​
from meaningful eats.com
​
NOÂ - BAKE GRANOLA BARS
(Vegan & nut free)
All my family members love them
Ingredients:
1/2 cup maple Syrup (you can also use agave sirup)
1/2 cup Nut ir Seed Butter (I use a mix of Tahini and Sunflower Butter)
1/4 cup Oat flour
2 1/2 cup rolled Oats
1/3 cup Sunflower seeds
1/3 cup Pumpkin seeds
1/2 cup Cranberries (or other dried fruit of your choice)
2 tbs Cacao Nibs or miniChocolate chips
Pinch of Salt
​
Instructions:
1. First, add the Sirup and Nutseed Butter to a medium Bowl. Mix until well combined.
2. Add in the Oat flour with a pinch of salt, and mix again until well incorporated.
3. Next add the remaining ingredients to the bowl and stir well, until the sticky mixture is evenly coating all Granola Bar pieces.
4. Line a 9x9"baking tin with parchment paper and firmly press the GranolaBarmixture into the tin. Let sit for 15-20 minutes, to allow the Oats to absorbing extra moisture.
5. Cut the Granola Bars in the pan, then carefully remove. Store at room temperature for up to 6 days.
​
TURKEY CHEDDAR MUFFINS - from Michael Kory
(Protein snack)
Yield: 6 Muffins
Ingredients:
1 tsp olive oil ( for greasing muffing tins
1 egg, beaten
500 gr lean ground turkey
45 gr oats ( you can also substitute for 50 gr Buckweat or Quinoa flour
50 gr grated cheddar cheese
40 gr Salsa
Seasoning (to taste)
​
Instructions:
-
Preheat oven to 190 ° C.
-
Lightly oil muffin tin with olive oil (or you can use a silicone muffin tin which won't need greasing)
-
Mix all ingredients together in a bowl to combine
-
Place an equal amount of turkey mixture in each muffin cup, then place muffin tin in the oven and bake for approx. 25 min.
-
When cooked, let sit for 5 minutes then remove muffins from tin/mold. Cool completely then store in the refrigerator
​
These muffins are high in protein and Low in carbs, so they make a good on-the-go snack or can be enjoyed with a veggie packed salad for lunch
​
DARK CHOCOLATE PROTEIN BARS- by Protein Pow
Chocolate craving? With these bars you have no regret :)
makes 4 bars
Ingredients
* 1/2 cup ground oats (GF or regular)
* 1/4 cup chocolate whey protein powder (I used this one!)
* 1/2 cup milk (cow’s or almond)
* 1/8 cup coconut flour
* 1/8 cup cocoa
* 1/2 dark chocolate bar (50g)
​
Directions
-
Mix all ingredients together (except for the dark chocolate) using a handheld blender, a mixer or just a spoon.
-
Mix everything until a soft ‘dough’ or compact batter is former.
-
Then, mold the batter into small rectangles (or roll them into balls to make protein truffles) with your hands. If your batter is too wet or sticky, add a tiny bit more coconut flour to it. If it’s too dry, add a bit more milk until the desired consistency is reached.
-
Once all your mix is shaped, melt your dark chocolate in a bain marie, i.e. a glass bowl on top of a pot of boiling water.
-
Dunk then your protein bars or truffles into the melted chocolate and, once fully coated, transfer them to the fridge or freezer until they set.
​