My Favorite Healthy Snacks

I love snacking! I also think snacking is a vital tool for keeping your energy high throughout the day and for maintaining a healthy weight. However, not all snacks are created equally...in addition, some snacks are ideal for certain times of the day such as before or after a workout, or after dinner. Here is a list of my favorite snacks and when it is ideal to eat them. I hope this gives you guys inspiration to start snacking away!

What counts as a "snack"?
- under 300 calories
- eaten between meals
- ideally contains both carbs and protein

When should you eat a snack?
- 1-2 hours before exercise
- within 30 minutes after exercise
- when you need a boost of energy
- when you are hungry between meals

When you should NOT eat a snack:
- when you are bored
- when you are not hungry
- within 30 minutes of going to bed

My favorite snacks!!

1. Roll ups :roll pretty much anything up in a Josephs low carb flax oat tortilla! Great for a pre/post workout snack...some of my favorite combinations are:
- PBJ roll up
- PB banana roll up
- PB and granola roll up
- PB cinnamon and raisin roll up
- Hummus and veggie roll up
- Hardboiled egg and guac roll up
- Hardboiled egg and cream cheese roll up
- BLT roll up (one slice apple gate farms turkey bacon), low fat mayo, lettuce, tomato

2. Peanut butter and carrots
3. Ants on a log (PB on celery with raisins) sometimes i put dark chocolate chips instead of rasins :)
4. Sassy Snack Mix : mix together one container whole foods dry edamame, one container whole foods wasabi green peas, and one container whole foods honey sesame stix! yum!!
4. air popped popcorn
5. Vanilla greek yogurt with a T of almond butter stirred in (I like chunky almond butter)
6. Whole grain crackers with cabbot 75% reduced fat white sharp cheddar cheese
7. Cheddar, BBQ, or Ranch soy crisps
8. Non fat ricotta cheese mixed with jam and spread on crackers
9. Non fat ricotta cheese mixed with vanilla, cinnamon,blueberries, granola
10. Fruit and cheese plate ( 1 hardboiled egg, few blocks on cabbot 75% reduced fat cheddar,  handful of mixed berries)
11. Newmans own protein pretzels with hummus
12. Larabar Uber (love the apple crisp, and cherry cobbler flavors)
13. Planters heart healthy mixed nut packets (lightly salted peanuts, walnuts, almonds, pistachios)
14. Small bowl of 365 organic peanut butter balls cereal with skim milk
15. small handful of dark chocolate chips
16. 1 whole wheat bagel thin with 1 wedge laughing cow light cream cheese
17. Brown unsalted rice cake topped with hummus, peanut/almond butter, laughing cow cheese wedge
18. Moms organic multigrain hot cereal packs (love the apple cinnamon flavor, can be found at whole foods)
19.chocolate milk (awesome post workout)
20. mini size original Pinkberry frozen yogurt with fresh berries
21. Starbucks tall 1 pump vanilla non fat latte (iced or hot)
22. Starbucks chocolate banana viviano smoothie (post workout deliciousness)
23. All natural ginger snaps spread with peanut butter
24. Vita tops, Vita muffins, Vita brownies (heat up double chocolate vita muffin in the microwave for 20 seconds and eat with a fork -- tastes like chocolate cake)
25. Deli meat and cheese roll ups

Happy Snacking!!



   

Edamame Summer Slaw

Tonight I threw together this quick and easy edamame summer slaw inspired by one that I saw at the cold food bar at whole foods. I have had the whole foods version, and I really did like my own a lot more- I love when that happens :) This  is a quick or easy side dish that I served with a garlic chicken breast, but this could also be a vegetarian meal if you up the serving size and maybe add some quinoa or brown rice!

Edamame Summer Slaw
Prep time: 15 minutes Total time: 15 minutes
serves 4 or 2 as a main dish with added quinoa or brown rice

1 package of prepackaged and washed broccoli slaw
1 red bell pepper diced
1 bag frozen shelled edamame, steamed (I used half of the bag, about 1.5 cups)
1/2 bunch sliced scallions
10-12 fresh basil leaves sliced into thin ribbons (layer basil leave on top of each other and roll basil into a thin log and slice horizontally - professionally referred to as chiffonade )
salt (as much as desired)
pepper (as much as desired)
4 - 5 T bottled pomegranate vinaigrette ( I used whole foods brand)

Steam the edamame in the microwave following package directions. dice the peppers and slice the shallots and the basil. Combine all ingredients and mix well. Serve room temperature or chilled. Enjoy :-)

Sunday Morning Banana Bread Muffins

This morning I was literally on my way to the trash can holding two over ripe bananas about to throw them away when I suddenly had the inspiration to whip up a banana bread! I ended up tweaking a recipe I had and making the most delicious and moist banana bread muffins ever! These are easy to make, and dont require many ingredients (I had everything on hand). Enjoy!

Sunday Morning Banana Bread Muffins
Makes 9 Muffins, Prep time: 20 min, Bake time: 20 min

1 cup white whole wheat flour
.5 t baking soda
1/4 t salt
1/4 cup sugar
2 T light butter (I used smart balance)
1 large egg
1 cup mashed ripe banana (about 2 x-large bananas)
3 T non fat plain greek yogurt
1/2 t vanilla extract
cooking spray

*any extra add-in's such as toasted slivered almonds, toasted chopped pecans or walnuts, rasins, chocolate chips, etc...(I threw in toasted almonds and toasted chopped pecans :) ).

Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups and level with a knife. Comine the flour, baking soda, and salt in a bowl stirring with a whisk.

Cream together the sugar and butter with an electric mixer until well blended (about 1 minute) add the egg and mix well. Add banana, yogurt, and vanilla and beat until blended. Add the flour mixture and beat at a low speed until just moist.

*Stir in any add-in's


Using an ice-cream scoop, scoop batter into greased muffin tins (makes about 9 muffins). Bake for 20 minutes or until a wooden toothpick inserted in center comes out clean. Cool for 10 minutes on a wire rack then remove the muffins from the tin and let cool completely.

Homemade Greek Salad Dressing

I picked up a Gyro for dinner last night and wanted to pair it with a Greek salad. I always like to make my own salad instead of buying one at the take out joint because its healthier, I use fresher produce, and its a lot cheaper. I stumbled upon this Greek salad dressing on Thats Fit and I loved it so I want to share it with you guys! This dressing took me less than 5 minutes to throw together and tasted just like the infamous Greek salad dressing from Tapas restaurant. 

Homemade Greek Salad Dressing (Taken from Thats Fit)

6 Tbs olive oil

2 Tbs fresh lemon juice

1/2 tsp fresh chopped garlic

1 tsp red wine vinegar

1/2 tsp dried oregano

1/2 tsp dried dill weed

salt and pepper, to taste

Whisk olive oil, lemon juice, garlic, vinegar, oregano and dill weed until well blended. Season to taste with salt and pepper. Pour immediately onto greek salad and toss well

Here is also a list of veggies I used for my salad...

Classic Greek Salad

Serves 4

1 bag pre-washed romaine hearts

2 diced vine ripe tomatoes (seeds removed)

1/3 english cucumber peeled and diced

*20 pitted kalamata olives halved 

1/2 thinly sliced red onion

1/4 cup reduced fat feta cheese crumbles (I chopped up the crumbles even smaller)

* I buy my olives from the "olive bar" at the grocery store, and I always rinse them in a colander before using. Rising the olives first eliminates a lot of sodium and oil and they still pack plenty of flavor.

Also, here is a bit of leftover inspiration...I a good amount of salad left over that I saved in a tupperware. I know that they say once dressed, you cant save salad, but my leftover already dressed salad was completely fine. The lettuce and veggies were crispy and the flavor was still great. For lunch today I threw together a quick greek salad chicken wrap. 

Greek Chicken Salad Wrap

Serves 1

1 Josephs flax, oat bran, wheat lavish bread 

Leftover greek salad (I had about 1 cup left over)

1/2 cup thinly sliced rotisserie chicken breast, skin removed

I threw everything into the wrap and rolled it up. It was a quick, delicious, and healthy lunch!

Homemade Starbucks Iced Cafe Mocha

I dont know why I didn't think of this sooner! This is one of my most exciting posts yet simply because it saves me a lot of time and about $4 by not having to go to Starbucks.

My dad makes a pot of coffee every morning and there are always a few cups left over. If you dont usually have leftover coffee just make a little bit extra, or make an extra cup in your keurig first thing and put it right into the refrigerator.

I love the individual Hood brand non-fat chocolate milk cartons for 69 cents each. They are great because they are already portioned (1 cup) and I can take them on the go if I need to. You can find them with all of the other milk products at the grocery store.

So here it is- the simplest and greatest thing I have thought of in a long time...combine your chilled leftover coffee and 1 single serve carton of chocolate milk, add ice, mix, and enjoy! Instant non fat Starbucks Cafe Mocha and a great post workout drink too!

Homemade Starbucks Iced Cafe Mocha
Total time 2 minutes...seriously...
Serves 1


8 oz. chilled coffee
8 oz. fat free chocolate milk
ice

Combine coffee and milk over ice and mix well.

Strawberry Ricotta Waffles

Two of these waffles make a delicious healthy breakfast or have only 1 as an afternoon snack or light dessert!

Strawberry Ricotta Waffles 
Prep Time: 5 minutes Total Time: 5 minutes 
Serves 1

2 Vans lite frozen waffles toasted
1/2 cup non fat ricotta cheese ( Calabria brand is the best, can be found at Big Y)
6 fresh strawberries cut into quarters
Ground Cinnamon and Maple syrup to taste (I used maple flavored agave nectar)

Top each toasted waffle with about 1/4 cup cup of non fat ricotta cheese. Divide quartered strawberries evenly among the two waffles. Top with a sprinkle of ground cinnamon and a drizzle of maple syrup. Enjoy!

Delicious Homemade "Hummus"

Ciao all! I hope you have not given up on following my blog due to my lack of recent posting! Italy is really just too great, but I promise I have not forgotten about you! I have to give credit to my roommate Alex for turning me on to the idea of making homemade hummus here in Italy. Although I have tweaked her original recipe I would have never thought of making my own hummus without her so, thanks Alex!! They do not sell Hummus in the Italian grocery stores...at least not that I have seen...I really enjoy hummus on a regular basis back home and use it as dip, a sandwich spread, or salad topper...the list is endless! However, I will probably never buy hummus from the store again! Not only is it three times the cost of making your own, but I love the texture and taste of the homemade hummus so much more than the processed store bought stuff! The reason why I have "hummus" in quotes is that my homemade hummus does not include tahini, so it is not REALLY true hummus, more like a mashed chickpea spread...This recipe is virtually fat free minus the optional addition of olive oil...I usually make this a meal and eat the whole can of chickpeas with loads of fresh veggies (zucchini, cucumber, red pepper, cherry tomato, carrots) I also dip some whole grain crackers in sometimes :) I am totally STUFFED after eating this for lunch and dinner and it is really a satisfying meal! Enjoy!!!

Delicious Homemade "Hummus" 
Prep time :15 mins Total Time: 25-30 mins 

1 can chickpeas drained and rinsed


2 cloves garlic minced

The juice from one large lemon

2 T FF plain greek yogurt


1 t extra virgin olive oil (optional)

1 t dried parsley, or 2 t fresh

Salt and pepper to taste

Loads of fresh veggies and crackers for dipping




Place the drained chickpeas and minced garlic in a medium pot. Add just enough water to cover the chickpeas and boil over medium heat for 10-12 minutes. While the beans are boiling in a small bowl combine lemon juice, greek yogurt, olive oil (optional), and parsley. When the beans and garlic are finished drain them in a colander and return them to the pot over very low heat. Add the liquids and either hand mash or use an electric mixer for an even creamer texture (unfortunately, I don't have an electric mixer here in italy) once  the ingredients are well combined, and the beans are completely mashed and creamy remove from heat, add salt and pepper to taste and serve warm...mmmmm :)