Category Archives: snack

LOW FAT GUACAMOLE

INGREDIENTS

1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

  1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
  2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
  3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
  4. For a creamier texture: combine the avocado and peas in a food processor.
  5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe

BANANA BREAD CHOCOLATE CHIP OAT BARS

BANANA BREAD CHOCOLATE CHIP OAT BARS

Ingredients
2 1/4 cups oats (before blended) (gluten free, if desired)
1/2 teaspoon aluminum free baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
3 medium ripe bananas
2 teaspoons pure vanilla extract
1/4 cup unsweetened applesauce
1/4 cup honey (agave nectar if vegan)
1/3 cup chocolate chips (vegan, if desired)

For chocolate drizzle:
2 tablespoons chocolate chips (vegan, if desired)
1/2 teaspoon coconut oil

Instructions
1. Preheat oven to 350 degrees F. Spray 9×9 inch baking pan with nonstick cooking spray.
2. To make oat flour: Place oats into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. Transfer oat flour medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
3. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
4. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula. Bake for 15 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
5. Prepare drizzle by adding 2 tablespoons of chocolate chips and coconut oil in microwave safe bowl. Microwave on high 30 seconds; stir well to combine then drizzle over the top of bars. Cut bars into 16 squares and enjoy!
Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Extra ripe bananas are best for this recipe.

Nutrition Information
Serves: 16
Serving size: 1 bar
Calories: 116
Fat: 2.9g
Carbohydrates: 21.8g
Sugar: 10.8g
Fiber: 2.2g
Protein: 1.7g

http://www.ambitiouskitchen.com

PUMPKIN PROTEIN PANCAKES

Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon or pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut

1 teaspoon chia seeds

Splash of non-dairy milk (if batter is too thick)

 

Directions:

  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.

 

  1. Heat a skillet coated with non-stick spray.

 

  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.

PUMPKIN CHOCOLATE CHIP OAT BARS

Ingredients

  • 3 cups oats (gluten-free if desired)
  • 2 teaspoons aluminum free baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • pinch of ground cloves
  • 1 cup canned pumpkin
  • 2 teaspoons pure vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/2 cup dark brown sugar
  • 1 tablespoon olive or coconut oil
  • 1/3 cup chocolate chips (vegan if desired)

Instructions

  1. Preheat oven to 350 degrees F. Spray 8×11 or 9 inch baking pan with nonstick cooking spray.
  2. Make oat flour: Place oatmeal into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out just 2 1/2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, salt and spices; set aside.
  4. In a separate large bowl, whisk together pumpkin, brown sugar, vanilla extract, oil, and applesauce for 1-2 minutes until the consistency is smooth and creamy. Slowly add in oat flour mixture and mix until just combined.
  5. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan and bake for 15-25 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. After baking cool for 10 minutes on wire rack. Cut into bars.

Notes: Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave.

*adapted from http://www.ambitiouskitchen.com

ROASTED CHICKPEAS

INGREDIENTS

  • Can of garbanzo beans
  • Olive oil
  • Salt
  • Seasoning/herbs of choice

PREPARATION

  • Drain and rinse the can of beans
  • Lay the beans on a paper towel and pat dry with another paper towel
  • Leave the skins on or use the paper towel to rub them off
  • Place beans in a bowl and toss with olive oil
  • Bake at 400F degrees for 30 – 40 minutes until golden brown and crunchy
  • Remove from oven, season with salt and any herbs/spices you like

For a spicy mix try:

  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chili powder
  • 1/4 tsp sea salt