Snack Recipes

Apple Cookies

By Kara Peters

Total Time: 5 minutes

Ingredients

  • 1 medium apple
  • 2 tbsp nut butter or 3 tablespoons peanut powder with 1 ½ tablespoons water
  • 2 tbsp dark chocolate chips
  • 1 tbsp shredded unsweetened coconut flakes

Preparation

  1. Slice apple into rings & remove core
  2. Spread peanut butter on one surface of the apple ring
  3. Top with coconut and chocolate chips

Nutrition Information - Makes: 8 cookies - Serving Size: 2 cookies

Calories 122.5; Fat 9g; Carbohydrates 12g; Protein 3g; Sugar 7g; Dietary Fiber 3g

Chickpea Toast

By Kara Peters

Total Time: 5 minutes

Ingredients

  • 1 piece of whole grain bread (Ezekiel, sprouted bread)
  • 1/4 cup low sodium chickpeas
  • 1 tbsp. lemon juice
  • 1 tsp Mrs. Dash seasoning

Preparation

  1. Toast bread
  2. With a fork, mash chickpeas in a small bowl
  3. Add lemon juice & seasoning, mix
  4. Spread chickpea mixture onto toasted bread

Nutritional Information - Makes: 1 toast - Serving Size: 1 toast

Calories 119; Fat 3g; Protein 6g; Sodium 59 mg; Carbohydrates 20g; Dietary Fiber 2g; Sugar 0g; Potassium 164 mg; Cholesterol 0 mg

Oatmeal Chia Cookies

By Kara Peters

Ingredients - makes 15 cookies

  • 1 ½ tbsp chia seeds
  • ¼ cup unsweetened almond milk
  • 2 ripe bananas (mashed)
  • ¾ cup old fashioned oats
  • ¼ cup unsweetened shredded coconut
  • ¼ cup pitted dates (chopped)
  • ¼ cup dark chocolate chunks or carob chips
  • 1 tbsp creamy nut butter
  • large pinch cinnamon

Preparation

  1. Preheat oven to 350F
  2. In a small bowl, stir together chia seeds, almond milk & let it sit for 10 minutes or until chia seeds created a nice gel-like consistency
  3. Pour chia seed gel into medium sized mixing bowl and add bananas, oats, coconut, nut butter & cinnamon until well combined. Gently stir in dates and chocolate
  4. Scoop a generous tablespoon of dough onto a greased cookie sheet & press down with a fork into cookie shape. 
  5. Bake in oven for 17-20 minutes and allow cooling before enjoying.

 

Nutrition Information - Per serving

Makes: 15 cookies - Serving size: 1 cookie

Calories 77; Total Fat 3g; Sodium: 5mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 5g; Protein 1g

Dark Chocolate Drizzle Popcorn

By Kara Peters

 

Total Time: 5 minutes (with air popper)

Ingredients - Serves 2

  • ¼ cup popcorn kernels
  • 1 tbsp. dark chocolate (non-dairy) (melted)
  • dash of sea salt

Preparation

  1. Air-pop popcorn kernels in microwave following directions on the packaging. (or use 1 tbsp. vegetable oil in a pan adding 5 calories per cup of popcorn)
  2. Melt chocolate in microwave for 15 seconds, stir & repeat until melted.
  3. Drizzle chocolate over popcorn. Enjoy! or refrigerate for 5 minutes to let chocolate harden.

Nutrition Information - Per serving

Makes: 8 cups popped popcorn

Serving Size: 4 cups

Calories 190; Fat 6g; Protein 5g; Sodium 155 mg; Carbohydrates 32g; Dietary Fiber 6g; Sugar 5g

 

Zucchini Hummus Rolls

By Kara Peters

Total Time: 20 minutes

Ingredients

  • 1 large zucchini
  • 1/2 cup hummus
  • 1/4 cup bell pepper, finely diced
  • 10 pitted Kalamata olives, roughly chopped
  • 1 tbsp. oregano, roughly chopped
  • ¼ tsp. ground black pepper

Preparation

  1. Using a mandolin or a vegetable peeler, thinly slice the zucchini lengthways into slices about 1/16 inch thick. Place the slices on a paper towel while the filling is prepared.
  2. In a medium bowl, combine the hummus, bell pepper, olives, oregano and black pepper. Mix until just combined.
  3. Place 1 tablespoon of the filling on one end of each zucchini slice and roll away from you. Use a toothpick to secure each roll. Chill until ready to serve.

Nutrition Information

Makes: 15 rolls - Serving Size: 4

Calories: 103; Total Fat 7g; Sodium 244 mg; Carbohydrate 5g; Sugar 0g; Protein 2g; Fiber 1g; Cholesterol 0mg

Key Lime Pistachio Bites

By Kara Peters 

Total Time: 10 minutes

Ingredients

  • 2 cups shelled pistachios
  • 1 cup pitted dates
  • Zest & juice from 6 key limes

Preparation

  • Add 1 ½ cups of pistachios and dates to a food processor high-speed blender. Process until it all comes together in a ball (about 3 minutes).
  • Break up ball and add zest and juice from all key limes. Process until well combined.
  • Chop up remaining ½ cup pistachios into tiny pieces to use as coating
  • Roll pistachio-date mixture into 18 balls and then roll in chopped pistachios.
  • Store in refrigerator for up to 1 month or longer in freezer

Nutrition Information

Makes 18 - Serving Size: 1 pistachio bite

Per serving: Calories 101; Total Fat 6g; Sodium 72mg; Carbohydrate 10g; Dietary Fiber:2g; Sugar 6g; Protein 3g

Strawberry Spinach Smoothie

By Kara Peters

Total Time: 5 minutes

Ingredients

  • 1 cup fresh spinach
  • 1 medium frozen zucchini (chopped)
  • ½ cup frozen strawberries (chopped)
  • ½ cup unsweetened almond milk
  • 1 tbsp unsalted smooth nut butter

Preparation

  • Place all ingredients in blender & mix until smooth

Nutrition Information - Serves 1

Calories 186.5; Fat 10g; Protein 6g; Sodium 127mg; Carbohydrates 16g; Dietary Fiber 3.5g; Sugar 9.5g; Potassium 890mg