Try these out for the perfect snack! I recommend making a double batch if you have a large family as these bites will last in an airtight container in the refrigerator for up to a week.
- 1 cup oats
- 1/2 cup natural peanut butter (or any nut butter)
- 1/2 cup unsweetened coconut flakes
- 1/2 cup raisins
- 1/3 cup maple syrup
- 1/4 cup chia seeds
- 2 Tablespoons vanilla natural protein powder
- 1/4 teaspoon cinnamon
- Mix all the ingredients together in a large bowl until it creates a uniform dough. Roll the dough into small 1 – 1 1/2 inch balls.
- Refrigerate the bites for 30 minutes and enjoy!
As a dietitian, I am always looking at the product labels of new items at the grocery store and learning whether these foods would help my clients reach their goals. While in the ideal world, everyone would have time to cook and eat whole foods, I have quickly learned that it isn’t doable for all people. In the busyness of life, sometimes a bar or shake is necessary to curb our hunger and prevent us from going through the drive-thru at a fast food restaurant and ordering a large order of fries or milkshake. But, as I skim the aisles of the grocery store and look at product labels for their calories, fat, protein, sugar, etc., I am usually disappointed when I see the ingredient list. The saying “don’t buy it if you can’t pronounce the ingredient or find it at the grocery store” usually applies. There are definitely products out there that are exceptions to this saying and one of the products that I have recently found that is a pretty close exception is the RxBar. For example, the apple cinnamon bar contains 7 ingredients: dates, egg whites, almonds, apples, cinnamon, and natural apple flavor. It has 200 calories and 12 g protein, which makes it a great mini meal or larger snack. These bars definitely have a higher price point than most, likely due to the ingredient list, so I recommend that you have them for those “just in case” times.
Because these bars are hard to find and on the expensive side, I want to share my love of these bars with one of you! Enter the giveaway below and we will randomly choose a winner next week!
I am not being compensated for this review. I am only sharing it because I appreciate the product.
- 2 pounds ground pork (90/10)
- 1 egg
- 2 T almond flour
- 2 T coconut aminos or soy sauce
- 2 T toasted sesame oil
- 1 T fish sauce
- 2 T cilantro
- 1/2 yellow onion, diced
- 2 inch piece of ginger, grated
- 1 T minced garlic
- 1/2 tsp red chili flakes
- 1 T salt
- 1/2 T black pepper
- 1 T coconut oil
- In a large mixing bowl, combine all ingredients. Use your hands to combine the ingredients until well mixed. Test out the flavor of the meat by cooking a little bit of the mixture first. Feel free to add more seasoning or sauce to suit your taste.
- Roll the mixture into balls – use a heaping Tablespoon as an approximate measurement.
- Add 1 Tablespoon of coconut oil to a pan over medium high heat. Brown meatballs on all sides. Continue this process until all meatballs are browned.
- If the meatballs are not cooked completely through at this point (will depend on the size), then finish cooking the meatballs all the way through in the oven (5-10 minutes at 350 degrees should be plenty).
- Serve as an appetizer with your favorite dipping sauce or in a lettuce wrap!
When I was growing up and my mom used to make butter cream icing, the spatula was always the coveted utensil because it was covered in icing. This cashew butter reminds me of those days and that icing. I know you may be skeptical of how this cashew butter could taste like icing, but we promise that after you try this recipe you will think the same. Enjoy this cashew butter as a dip to an apple or dried figs, right off of the spoon, or as icing on your cupcakes!
- 1 1/2 cup unsalted raw cashews
- 1/4 cup unsweetened shredded coconut
- 1 tsp coconut oil
- Pinch of salt
- Place the cashews in the food processor and grind for at least 8-10 minutes. You will need to stop and scrape the sides of the bowl every few minutes. During this time, the cashews will turn from powder into a ball of dough and finally into a drippy cashew butter. Keep processing until it reaches your preferred consistency (it will happen, I promise).
- Once the mixture reaches this consistency, add in the coconut, coconut oil, and salt. Process for 2-3 more minutes until butter reach smooth consistency.
- Store in a well sealed jar. This cashew butter is best served at room temperature.
Two words = “KALE YEAH”
Kale chips are one of those things that you can justify eating at any time of the day because kale is definitely a super food. It is one of the most nutrient dense foods on the planet. Plus, we added nutritional yeast to this recipe which gives you a boost of 25 grams of protein for the entire recipe. We know that there are so many recipes out there for kale chips, but we wanted to share our tried & true recipe with you. I guarantee you won’t be disappointed. We normally eat an entire pan of these, right out of the oven, before we can even step out of the kitchen. Hope you enjoy!
- 1 bunch kale, removed from stem and torn into pieces
- 3 Tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/2 cup nutritional yeast
- Preheat oven to 300 degrees F.
- Drizzle olive oil over the kale in a large bowl and sprinkle with salt, garlic powder, and nutritional yeast.
- Stir with your hands until kale is well coated. (This is the time to taste test and make sure it has enough salt and garlic powder for your taste.)
- Lay kale on a baking sheet. Bake for 15 minutes, flip the chips, and then bake for 12-15 more minutes. Make sure to keep a careful eye on them to make sure they don’t burn.
(Disclaimer: Affiliate link included)
Most people that know me well know that spaghetti squash ranks as one of my favorite vegetables. I love it because it makes a great healthy alternative to pasta. Though the texture is very different, spaghetti squash can be used in place of spaghetti in most recipes. At just 40 calories per 1-cup serving, you can have a full plate of this vegetable (and maybe seconds) with zero guilt. We normally cook the squash ahead of time to make for a quick & easy weeknight dinner. This is definitely one of our favorite healthy comfort food recipes!
- 1 medium spaghetti squash
- 1 lb ground turkey (or any ground meat)
- 1 T minced garlic
- 1 T dried basil
- 1 tsp garlic powder
- 1 tsp crushed red pepper flakes (optional)
- 28 oz marinara sauce*
- Salt and pepper, to taste
- Optional toppings: goat cheese and fresh basil
*I like Trader Joe’s No Sugar Added Marinara because of the short ingredient list = tomatoes, extra virgin olive oil, onions, herbs, garlic, and salt.
- Preheat oven to 375 degrees.
- Place whole spaghetti squash in a shallow baking pan or directly on rack and bake for 1 hour.
- Meanwhile, heat a large pan over medium high heat. Add the ground meat to the pan and break up meat with wooden spoon. Cook until meat is fully browned.
- Drain away any excess grease (depending on what type of meat you use).
- Add in minced garlic, dried basil, garlic powder, crushed red pepper flakes, and marinara sauce. Mix well. Simmer for 20 minutes over medium low heat. Add salt and pepper to taste before removing the sauce from heat.
- Once spaghetti squash is done and cool enough to handle, cut squash in half lengthwise. Scoop out seeds and fibrous strings from the center and gently scrape the squash with a fork to shred it into strands.
- Serve meat sauce over spaghetti squash. Top with goat cheese and fresh basil.
I am a huge advocate of the afternoon snack – not the vending machine honey bun kind, but one that is high in protein and fiber and will keep me satisfied until dinner. A handful of almonds or pistachios will usually do the trick, but some days you want a little more…(Enter the KIND Bar). These bars are always nice to have on hand, but they can start to be an expensive snack at more than a dollar a piece. I found this recipe from The Nourishing Home and have made it several times and shared it with a lot of my clients. These bars taste even better than KIND bars plus they are budget friendly. Once you buy a jar of almond butter or a bag of coconut flour, you’ll have enough of those ingredients to make this recipe several times.
Here’s our favorite version of the recipe:
Originally from The Nourishing Home
- 1/3 cup honey
- 2 Tablespoons coconut flour or ground flax seed
- 1 Tablespoon almond butter
- 1/8 teaspoon sea salt
- 1/2 cup roughly chopped dried cherries
- 1 1/3 cups roughly chopped whole almonds
- 1 cup unsweetened coconut flakes
- Preheat oven to 300 degrees. Line 8×8 baking pan with parchment paper.
- Add honey, coconut flour, almond butter, and sea salt to a large bowl and mix well.
- Add dried cherries, almonds, and coconut flakes to honey mixture. Mix until ingredients are thoroughly combined.
- Place mixture into lined baking dish and press down to pack in ingredients.
- Bake for 20 minutes. Remove from oven and allow to cool. Once cool, place in refrigerator for 30 minutes to an hour to continue cooling.
- Remove pan from refrigerator. Using the parchment paper, lift bars out of the pan and place on a cutting board. Cut bars into equal sized pieces and store in the fridge until ready to eat!
This is one of my favorite Indian childhood recipes that has now become a staple in our home. I try to make this recipe as often as I can because these tuna cakes are high in protein, cost effective, and full of Indian flavors. You can definitely get creative with how you eat these – drop a poached egg on a tuna cake for breakfast as a spin on crab cakes benedict or serve them at a party as sliders with a cucumber yogurt dipping sauce.
- 1 medium potato, peeled
- 1 Tbsp olive oil + more for shallow frying
- 1 tsp black mustard seeds*
- 3-4 curry leaves*
- 1 medium onion, diced small
- 1 jalapeno, diced small
- 1 Tbsp minced garlic
- 1 Tbsp crushed ginger
- 3 – 6 oz cans of tuna, drained well
- 1 Tbsp garam masala
- 1/4 tsp turmeric
- 2 eggs
- 1 cup breadcrumbs
- Salt and pepper, to taste
*These two ingredients may be hard to find. If you don’t have them, feel free to omit from the recipe and to skip that part of the step below.
- Microwave or boil potato until tender. Mash the potato with a potato masher or fork in a large bowl; set aside.
- Heat oil in a large nonstick skillet over medium high heat. Add mustard seeds and cook until seeds begin to pop; then add curry leaves and cook for a few more seconds.
- Lower heat to medium and add onions, jalapenos, garlic, and ginger. Cook until onions become translucent in color.
- Remove pan from heat. Add in tuna, garam masala, turmeric, mashed potato, cilantro, and salt to taste. Stir well until mixture begins to have a thick dough like consistency.
- Divide mixture equal sized balls. Flatten each ball to form patties/cakes.
- In a small bowl, whisk 2 eggs with salt and pepper. Pour breadcrumbs into another small bowl.
- Dip each tuna cake lightly into egg mixture and then breadcrumbs. Continue to do this until all cakes have been coated with breadcrumbs.
- Heat enough oil in pan to shallow fry tuna cakes. Fry each cake until dark golden brown. Allow cakes to cool slightly on paper towel lined plate until ready to eat.