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Recipe Blog

Filtering by Tag: snacks

Sliced Apple Snacks

laura lomax

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Apples, nut butters, and lets be honest chocolate chips are a staple in our house making this recipe easy to prepare at a moments notice. Apples are a great source of antioxidants, dietary fiber, and are a perfect canvas for a variety of toppings. The apple slices provide a gluten free option that works great for snack or as part of meal. While this recipe uses a few options for toppings feel free to be creative and use your favorite nuts, dried fruits, seeds, and spices of your choice. 

Ingredients:

4 large apples, sliced

1/4 cup natural peanut butter 

1/4 cup almond butter 

1/4 cup plain or vanilla Greek yogurt 

2 tbsp. dark chocolate chips

2 tbsp. raisins

2 tbsp. sunflower seeds

2 tbsp. chia seeds

2 tbsp. granola (pictured is Bear Naked)

2 tbsp. walnuts  

2 tbsp. raspberries

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Directions:

1. Wash and dry the apples. Slice the apples in on two sides discarding the ends. 

2. Top the apples with spread of your choice. 

Several of my favorite toppings for apple slices include natural peanut butter, almond butter, and Greek yogurt.

Several of my favorite toppings for apple slices include natural peanut butter, almond butter, and Greek yogurt.

3. Sprinkle toppings of your choice on the spread. Combinations used in this recipe.

  • Almond butter + Raisin

  • Almond butter + sunflower seed + dark chocolate chips

  • Almond butter + granola

  • Yogurt + granola

  • Yogurt + sunflower seed

  • Yogurt + raspberry + chia seed

  • Peanut butter + walnut

  • Peanut butter + dark chocolate

  • Peanut butter + raspberry + crushed walnut

Additional Combos:

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  • Cottage cheese

  • Plain or strawberry cream cheese

  • Sunflower butter

Additional toppings

  • Pistachios

  • Hemp seeds

  • Dried fruits

  • Fresh fruit slices

Popular Combos

  • Cottage cheese + peaches

  • Strawberry cream cheese + pistachio

  • Sunflower butter + blackberries +sprinkle of cinnamon

4. Enjoy! 

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Tips: 

  • When slicing the apples you will have additional pieces left.These can be topped and used for smaller apple snacks. If you prefer to only use the large apple slices then chop the apples and they work great added to salads, pancake toppings, added to oatmeal, or to snack on alone.

  • Another option when slicing the apples is to use an apple corer. Core the apples then slice top to bottom.

 

 

Frozen Blueberry and Chocolate Bark Bites

laura lomax

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Prep Time: 5 minutes

Cook time/freeze time: 2 hours

Ingredients:

1 cup Greek Plain Yogurt

1 tsp. pure maple syrup

1/2 tsp. vanilla extract

1/2 cup blueberries, chopped

3 Tbsp. dark chocolate mini chips

Parchment paper

Simple ingredients makes this high protein snack perfect for the whole family.

Simple ingredients makes this high protein snack perfect for the whole family.

Directions:

1.. Line an 6 by 6 freezer friendly dish with parchment paper.


2. Combine yogurt, maple syrup, vanilla, blueberries, and chocolate chips in a bowl. Stir lightly to combine. Pour in parchment lined container to freeze.

3. Freeze for minimum ~2 hours or until solid. Break apart and enjoy immediately. Store in airtight container or freezer bags.


Colorful Texas Caviar

laura lomax

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One of the recommendations I make to clients seeking advice on navigating healthy options at parties or family gatherings is to bring a healthy side dish to the party. Filled with plant based protein, fresh tomato, avocado, bell pepper, and jalapeno this dish is a good source of fiber, potassium, and unsaturated heart healthy fats. This colorful Texas Caviar isn’t just a great party side, but is a wonderful meatless meal. As a meatless meal try:

  • Pair with wheat crackers and a fresh fruit

  • As a lettuce wrap served with 1 ounce of nuts and fresh fruit

  • Wrapped in a corn tortilla served with a fresh fruit

For a quick and delicious high protein meal combine with a packet of albacore tuna.

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TEXAS CAVIAR  (vegetarian, dairy free)

Total time: 10-25 minutes

Prep time 10-25 minutes (depending on equipment)

Yield: 6 servings (1/2 cup per serving)

Ingredients:

1 (15.8 ounce) cans black eyed peas, rinsed and drained

1 tomato, chopped

1/2 -1 fresh jalapeno, chopped (remove seeds and stems)

1/2 white onion, chopped

1/2 Green bell pepper, chopped

1 Medium Avocado, chopped

1 tbsp. olive oil

Juice of one lime

1/2 tsp. garlic powder

1/4 tsp. cumin

1/2 tsp. salt

1 Bag Blue corn chips

Directions:

  1. Rinse and drain black eyed peas and set aside in bowl.

  2. Using a chopping tool or by hand chop tomato, jalapeno, onion, green bell pepper, and avocado.

  3. Add the chopped vegetables to the black eyed peas.

  4. Add olive oil, lime juice, cumin, garlic powder, and salt. Combine lightly.

  5. Can be served at room temperature, but taste best after refrigeration. Store in an airtight container in the refrigerator for up to 3 days. Serve with blue corn tortilla chips.

Tips:

I love my onion chopping tool. It was under 20 dollars and makes chopping a breeze. With a chopping tool this recipe can be prepared in under 10 minutes!  

High Protein Salted Caramel Iced Coffee

laura lomax

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This iced coffee is the answer to all those skipped breakfast mornings. I hear all to often "I don't have time for breakfast or I'm not a breakfast person", but often those people still enjoy their morning cup of coffee. This combo allows you to enjoy your morning cup of coffee with a bonus 20 grams of protein with less than 200 calories. While for years there has been debates on the amount of protein needed daily often its forgotten that just as important as the amount of protein is the timing of protein intake, especially in those working on building and maintaining muscle.  Aim for 3 meals with at least 20 grams of protein can help preserve muscle mass, prevent overeating later in the day, and protect muscle loss during weight loss. 

HIGH PROTEIN SALTED CARAMEL ICED COFFEE

Total Prep and cook time: 5 minutes

Ingredients:

1 scoop salted caramel Protein powder 

1 cup Unsweetened Vanilla Almond milk 

3/4 cup Coffee, cooled

The addition of coffee and almond milk to the traditional protein shake transforms this beverage into a protein packed upgraded version of your traditional iced coffee. 

The addition of coffee and almond milk to the traditional protein shake transforms this beverage into a protein packed upgraded version of your traditional iced coffee. 

Directions:

Combine almond milk, cooled coffee, and protein powder to blender. Add 4-5 ice cubes or you may blend without ice and pour over ice once complete. Blend until ingredients are well combined. 

 

Chocolate Banana Bread

laura lomax

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This chocolate banana bread is the perfect recipe for those ripe bananas that have been sitting on the counter or in the fridge. 

Chocolate Banana Bread 

Serving size: 1 slice

Serving per recipe: 8

Prep time: 15 minutes. Cook time: 60 minutes 

2 cups all purpose flour

1/2 cup sugar

2 tbsp. ground Flaxseed

2 tsp baking soda

1/2 tsp salt

1/2 cup mini dark chocolate chips

3 ripe bananas, smashed

3/4 cup low fat plain or vanilla Greek yogurt

6 Tbsp. butter

2 Eggs

1 tsp vanilla extract

Preheat oven to 350 degrees F.  Using butter or cooking spray grease a 9x5 baking pan. Combine all purpose flour, flaxseed, baking soda, and salt.  In  a separate bowl combine softened butter and sugar. Then beat in eggs and add vanilla extract. Add wet ingredients to dry ingredients , followed by mashed bananas and yogurt. Mix until combined. Last add in chocolate chips and gently mix into the batter. Pour into baking pan and cook for ~ 50-60 minutes or until toothpick comes out clean. 

Pumpkin Date Bites

laura lomax

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Serving size: 1 Square 

Servings per recipe: 25 squares 

Prep time: 15 minutes + 1 hour refrigeration before serving

Ingredients:

18 pitted dates 

3/4 cup pumpkin seeds 

Directions:

Place the dates in a small bowl and cover with warm water to soften the dates. Allow to soak for ~ 10-15 minutes. Drain the dates and dry gently with towel or paper towel. While the date is soaking measure out the pumpkin seeds and place in food processor and process until finely chopped. Place in a bowl. Once the dates are soften place them in the food processor and pulse until finely chopped. Add the dates to the bowl of pumpkin seeds and press together with your fingers. Transfer the combined dates and pumpkin seeds to a sheet of parchment or wax paper and flatten to an evenly textured square. Refrigerate for 30-60 minutes. Remove and cut into 5 rows with 5 columns or other desired size. Tightly wrap squares individually with plastic wrap. Store squares in refrigerator for up to 2 weeks.

 

Blueberry Avocado Bowl

laura lomax

Serving Size: 1 Bowl

Ingredients:

1/4 cup low fat milk

1/2 cup frozen blueberries

1/2 Small avocado

Drizzle of Honey

10 chopped pistachios for topping

Directions:

Combine milk, blueberries, avocado, and honey in blender. Blend until creamy. Enjoy.

STRAWBERRY SUMMER POPS

laura lomax

Serving size: 1 pop 

Servings per recipe: 24 

Prep time: 10 minutes, freeze time 2 hours

INGREDIENTS:

1 cup whole strawberries, ~ 10 small to medium strawberries, stems removed 

1 large banana 

2/3 cup plain Greek yogurt 

24 blueberries (other options for center piece of flower to anchor the toothpick include chopped fruit or marshmallows)

24 toothpicks

DIRECTIONS:

Place mold on a small cookie sheet. Add strawberries, banana, and yogurt to blender. Blend until smooth. Place blueberry with toothpick in the center of each mold. Pour pureed fruit and yogurt blend into the mold and place in the freezer. Serve immediately or remove from mold and place in freezer safe container. 

* Recipe can be enjoyed in other Popsicle molds or as a smoothie. For variations you can elminate the blueberries used to anchor the toothpicks or they can be added to the fruit yogurt mixture, just note they will change the color of the popsicle or smoothie*

CHOCOLATE PEANUT BUTTER FROZEN BANANA BITES

laura lomax

Serving size: 2 Banana Bites 

Servings per Recipe: 4 

Preparation Time: 20 minutes assembly + 1 hour to freeze 

INGREDIENTS:

2 large Bananas 

1.5 cups semisweet chocolate chips

8 teaspoons of peanut butter 

DIRECTIONS:

Line a cookie sheet with foil. Cut banana in 4 even pieces. Then slice each of those in half. In a microwave safe bowl add the chocolate chips. Heat chocolate in 30 second increments until the chocolate is melted. Next take the banana slices and add 1 tsp peanut butter on one of each of the pairs of slices. Top each with the other half of banana to form a "banana and peanut butter sandwich". Using a spoon, pour chocolate over the top of each sandwich until all exposed sides are covered. Repeat until each sandwich is complete. Place in the freezer for at least one hour to freeze. 

*** For less mess when enjoying these tasty frozen bananas before freezing add a toothpick in the middle of each banana sandwich***

 

NUTTY DATE SQUARES

laura lomax

Nutty Date bar filled with dates, pistachios, Macadamia nuts, and cashews

Nutty Date bar filled with dates, pistachios, Macadamia nuts, and cashews

Serving size: 1 Square 

Servings per recipe: 9 squares

Prep time: 15 minutes + 1 hour refrigeration before serving

INGREDIENTS:

10 whole pitted dates

1/4 cup shelled pistachios

1/4 cup Macadamia and cashew salted nut blend

DIRECTIONS:

Place the dates in a small bowl and fill with 1/2 cup warm water to soften the dates. Allow to soak for ~ 10-15 minutes. Drain the fruit and dry with towel or paper towel. While the fruit is soaking measure out the nuts and place in food processor and process until finely chopped. Place in a bowl. Once the dates are soften place them in the food processor and pulse until finely chopped. Add the dates to the bowl of chopped nuts and press together with your fingers. Transfer the combined fruit and nuts to a sheet of parchment or wax paper and flatten to an evenly textured square. Refrigerate for 30-60 minutes. Remove and cut into 3 rows with 3 columns or other desired size. Tightly wrap squares individually with plastic wrap. Store squares in refrigerator for up to 2 weeks. 

 

Chocolate Cherry Cookies

laura lomax

Servings: 9 (Makes 18 cookies)

Serving Size 2 Cookies 

Prep Time: 10 minutes             Cook time: 10 minutes           

INGREDIENTS:

1 cup oats 

1/2 cup all purpose flour 

1/4 cup 100% whole wheat flour 

1/2 tsp. salt 

1 tsp. baking soda 

1 Egg

5 tbsp. butter, softened 

1 tsp. vanilla extract

1/4 cup honey

1/3 cup semi sweet chocolate chips 

1/4 cup dried cherries 

DIRECTIONS:

Preheat oven to 350 degrees. Spray or grease two cookie sheets (to prevent sticking). Combine the oats, all purpose flour,wheat flour, salt, and baking soda. Gently mix. In a different bowl mix by hand or with a mixer the butter, honey, vanilla extract, and eggs. Combine the wet and dry ingredients and add the  chocolate chips and cherries. Using approximately a tablespoon of dough form a small ball and place on the cookie sheet for baking. Bake for 8-10 minutes on the middle rack (keep a close eye on the cookies as they can lose moisture if overcooked). Remove cookies from the baking sheet and let cool on a wire rack. Enjoy! 

 

Blueberry Banana Muffins

laura lomax

Prep Time: 15 minutes

Cook Time: 20 minutes  

Total Time: 35 minutes 

Servings: 24 muffins or 12 large muffins + 24 mini muffins 

Ingredients:

1 1/2 cups All purpose flour 

1/2 cup 100% whole wheat flour 

1 tsp. baking soda

1/2 tsp. salt

1/2 cup sugar 

1/2 stick of butter, softened

1 cup plain fat free Greek yogurt

2 Eggs 

2 large ripe bananas, smashed 

1/2 cup blueberries 

2 tsp. pure vanilla extract 

Directions: 

Preheat oven to 350 degrees and line muffin pan with paper lines or non stick spray.  Combine all purpose flour, wheat flour, salt, and baking soda in a bowl and mix gently with a spoon. In a separate bowl combine butter, sugar, eggs, banana, yogurt, vanilla, and last fold in the blueberries. Next fold the flour mixture into the wet ingredients and mix until smooth. Bake large muffins for 20-25 minutes and small muffins for 10-15 minutes. Store unused muffins in the refrigerator. 

These muffins utilize fruit and yogurt to add flavor, sweetness, and moisture to minimize the need for added sugars and saturated fat. Taste great for breakfast or a quick snack! Enjoy!

Dairy Free Chocolate Delight

laura lomax

Prep time: 15 minutes

Serving

Ingredients:

12 oz tofu, drained

1 cup dairy free semi sweet chocolate chips

1/4 cup almond milk

1 tbsp. pure maple syrup

1/4 tsp. vanilla extract

Directions:

Place chocolate chips in a microwave safe bowl and microwave in 10-15 seconds then stir, repeat until chocolate is melted. Pour melted chocolate into magic bullet or other blender, then add remaining ingredients. Blend until smooth, then pour into desired serving dish. Cover and either place in freezer or fridge depending on desired use. Taste great as a frozen dessert or as a mousse.  

 *Recipe adapted from minimalist baker Vegan Chocolate silk Pie.