Healthy Friday

Nutritious Snack Ideas 

 
Snack Bistro Box
Cook's Notes: These boxes are healthy, nutritious and prepped for lunch or post-workout snacks! Idea from damndelicious.net but you can be creative with your own snack bistro box and substitute other items. 

• Apples provide fiber, many vitamins and nutrients.
• Peanut butter contains healthy fats, oils and protein.
• Raw veggies give you a whole array of vitamins, minerals and fiber.
• Boiled egg provides much needed protein. The yolk contains the majority of the eggs beneficial nutrients.
• Cheese is an excellent source of calcium and added protein.
• Pita bread gives you some carbs that’ll help sustain those energy crashes mid-morning and mid-afternoon.

Ingredients:

• 1 large egg, hard boiled 
• 1 carrot, cut into 1/2-inch sticks
• 2 celery stalks, halved
• 3 slices apple
• 1 TB. peanut butter
• 1 ounce sharp cheddar cheese, cubed
• 1  Pita Bread, Muesli

Directions:
Place egg, carrot, celery, apple, peanut butter, cheese and pita bread into meal prep containers. 

No Bake Monster Cookie Energy Bites

Cook's Notes:The ingredients are simple but pack a powerful energy punch! This recipe can easily be adapted to your preference. M&M's can be omitted and substituted with your favorite nut or dried fruit etc. or adding in shredded coconut instead. Recipe from  lovetobeinthekitchen.com

• Peanut Butter- Full of protein, fiber and potassium. Gives you an energy boost.
• Oats- Filling, whole-grain, full of fiber and so much more!
• Honey- Natural sweetener and full of vitamins.
• Flax Seed- High in Omega 3, full of antioxidants and vitamins.
• Chia Seed- Full of Iron, Omega 3, and even more vitamins and minerals.
• (Optional) Wheat Germ- Boosts immune system, full of nutrients.

Ingredients:

• 1/2 cup creamy Peanut Butter
• 1/3 cup honey
• 1 tsp. vanilla extract
• 1 cup old fashioned oats
• 1/3 cup ground flaxseed
• 1 TB. chia seeds
• optional: 2 TB. wheat germ
• 1/4 cup mini chocolate chips
• 1/4 cup mini M&M's

Directions: 

• Mix all ingredients together in a large bowl. Refrigerate for 15-30 minutes then roll into balls. Keep energy bites stored in an air tight container stored in the fridge or freezer.

Mini Avocado and Hummus Quesadilla 

 Cook's notes:This mini quesadilla recipe is perfect for after school snacking, adults included. Each quesadilla is only 66 calories and rich with healthy fats, which means that you can dig in without guilt. Caution cumin is a strong spice so start small especially since kids can be picky eaters Recipe adapted from cookincanuck.com 

Ingredients:

• 4 whole wheat tortillas
• ¼ cup hummus
• dash -1/4 tsp. ground cumin
• 1 TB. minced cilantro
• 1 avocado, cut into 12 slices
• 1 ½ oz. crumbled queso fresco or Monterry Jack cheesey

Directions: 

• Using a 2½-inch circle cookie cutter (or a glass with a 3½-inch circumference and a small knife), cut 3 circles from each tortilla.
• In a small bowl, stir together the hummus, cumin and cilantro.
  
• Spread 1 teaspoon of the hummus mixture on each tortilla circle. Divide the avocado slices and queso fresco evenly between the quesadillas, arranging them on one half of the tortilla circles.
• Heat a large skillet over medium heat. Place several quesadillas in the pan and cook until the tortillas are golden brown, 2 to 3 minutes per side.
• Repeat with the remaining quesadillas. Serve warm.