Posts in Snacks
Puree/Veggie Dip 

Prep Time

5 minutes

Cooking Time

15 minutes

Ingredients

  • 2 cans cannellini beans

  • 1/4 cup olive oil

  • 4 cloves garlic

  • 1/3 cup chicken broth

Directions

  1. Heat pan with oil. Add garlic until fragrant.

  2. Add beans, THEN add chicken broth. Heat through.

  3. Turn off heat and let cool.

  4. Add mixture to good blender.

  5. Salt to taste.

 

Notes

  • Great side dish with chicken! Throw roasted broccoli or asparagus in and add shaved parmesan for more richness.

  • This is also a great hummus alternative for a cold veggie dip. It can make a great party plate with mini pitas/crackers and fresh-cut veggies.

Credit

Chia Leah

www.chialeah.com

SnacksBill Bostrom
Sweet Potato Punkin’ Muffins 
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Prep Time

10 minutes (plus 1 hour for baking sweet potato)

Prep Notes

These muffins are the perfect fall breakfast with yogurt, afternoon snack for the kids or dessert for all. Both pumpkin andsweet potatoes are an an excellent source of vitamin A and are fiber rich so they keep youfull for longer. Combine that with theanti-inflammatory benefits of cinnamon, and you have yourself a delicious, comforting, healthy muffin. Kid approved!

Cooking Time

20-25 minutes baking time

Yields

12 servings

Ingredients

  • ¾ cup sweet potato puree*

  • ½ cup pumpkin puree

  • ¾ cup coconut milk, almond milk or cows milk

  • 1 Tbsp chia seeds

  • ½ cup coconut sugar

  • 1/3 cup water

  • ¼ cup canola or grape seed oil or unsweetened applesauce

  • 2 Tbsp maple syrup (I prefer grade B for maximumantioxidants)

  • 1 Tbsp fresh squeezed lemon juice

  • 2 cups flour (unbleached all purpose, whole wheat oralmond)

  • 2 tsp aluminum free baking powder

  • 1 tsp baking soda

  • ½ tsp salt

  • 1 tsp ground cinnamon

  • ½ tsp ground ginger

  • ½ tsp ground nutmeg

  • Optional 1/3 cupdark chocolate chips or 1/3 cup chopped raw walnuts

Directions

Preheat oven to 400 degrees.

Place muffin liners in muffin pan. In a large bowl, hand mix together sweet potato, pumpkin, milk, sugar, chia, water, oil, maple syrup and lemon juice. In a smaller bowl, sift together flour, baking powder, baking soda, salt and spices. Combine mixtures in the large bowl. Add in chocolate chips and/or walnuts. Spoon batter evenly into the muffin liners. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Let muffins cool slightly and serve. Keep in an airtight container for up to 3 days or freeze.

 

Notes

*Simple roast sweet potato for 1 hour at 400 degrees. Spoon out roasted sweet potato flesh and discard skin. Or, twist a little sea salt on the skin and eat it as a nutritious snack while baking!

Credit

Chia Leah

Treats, SnacksBill Bostrom
Spooky Good Trail Mix 

Prep Time

5 minutes

Prep Notes

It’s SO important to know what is in the food you eat. When you make it yourself, you have that power. This is a healthy alternative to a processed snack from the store. It’s low in sugar and fills you up. Make lots of extra and pack for an after school treat or a Halloween or movie night treat.Try to think of your own healthy toppings to swap in. 

Cooking Time

10 Minutes

Yields

1 serving

Ingredients

  • 1 cup air-popped popcorn (Chik-a-Boom or Skinny Pop or pop-your own)

  • 1 TBL shelled pumpkin seeds (raw or roasted)

  • 1 TBL dark chocolate chips

  • 1 TBL dried cranberries

  • 1 TBL coconut shavings (raw or roasted)

  • 1 shake of ground cinnamon

Substitutions:

  • shake of paprika

  • dried cherries or chopped dried apricots

  • roasted chickpeas

  • sprinkle parmesan cheese

Directions

  1. Pop! Scoop! Spinkle! Shake! Share! Enjoy!

(To roast coconut and pumpkin seeds together, simply place on parchment paper or straight on a baking sheet. Spray with olive oil and sprinkle with a dash of salt. Roast at 350 for 5 minutes or until coconut browns and pumpkin seeds pop).

Notes

Popcorn is a whole grain. If you can find non-GMO kernels, even better. These ingredients provide anti-oxidants, fiber, and healthy fats. Such a great way to incorporate a new snack that is not processed!  

Credit

Chia Leah and mPowering
www.chialeah.com, www.mpoweringhealth.com

Treats, SnacksBill Bostrom
Roasted Grapes 

Prep Notes

Enjoy a warm and delicious snack that is so easy to make, provides antioxidants and is a decadent topping for many snacks and desserts.

Cooking Time

10-15 minutes

Yields

2 servings

Ingredients

  • 15-20 red grapes

  • Ground cinnamon

  • Sea salt

  • 1 tsp olive oil

Directions

  1. Place grapes on a baking sheet. For less mess, use parchment paper.

  2. Spread about 1tsp olive oil over grapes, sprinkle with sea salt and cinnamon.

  3. Roast at 350 for 10 minutes. Let cool.

  4. Serve on ½ cup plain 2% Greek yogurt (such as Fage or Siggi’s) or any dairy free plainyogurt (or try on top of Chia Leah’s Cashew Cocogurt). Top with ¼ cup walnuts for a dose of healthy fats and a satisfying crunch.

Treats, SnacksBill Bostrom
Overnight Autumn Chia Pudding 

Prep Time

5 min (plus 1-8 hours to set)

Yields

1 serving (quadruple the recipe for extra all week)

Ingredients

  • 3/4 Cup unsweetened almond, cashew, coconut or cows milk

  • 1/4 Cup old-fashioned oats

  • 1 Tbsp chia seeds

  • 1 tsp ground cinnamon

  • 1/4 tsp vanilla extract

  • 1/3 Cup chopped apple, fresh berries or bananas

  • 1 tsp pure maple syrup (grade B offers more antioxidants)

Optional:

  • 1 Tbsp chopped nuts such as walnuts or pecans

Directions

  1. Pour milk into jar or container with lid.

  2. Add oats, chia seeds, cinnamon and vanilla.

  3. Whisk vigorously with a fork (or seal with lid and shake).

  4. Cover and place in fridge for at least an hour, if not over night.

  5. In the morning, it's magically turned to pudding.

  6. Top with maple syrup, fruit and nuts.

There are countless variations on this pudding. Experiment and discover your favorite! Swap out oats for gluten free quinoa flakes, honey for maple syrup, cinnamon for cacao powder, etc. etc. etc. Look online for a million and one ways to make chia pudding. Oh and be generous and share with me!

Credit

Chia Leah

Treats, SnacksBill Bostrom