- 1/2 cup pumpkin canned puree
- 1 frozen banana
- 1 cup unsweetened almond milk (or your milk of choice)
- 1 tablespoon pure maple syrup, more or less to taste
- 1/4 tsp vanilla
- 1/4 tsp pumpkin spice
- 1/4 cup ice
- Blend all ingredients together until smooth.
- 1/4 cup quick oats
- 1/2 cup vanilla almond milk
- 2 tbsp canned pumpkin
- 1 tsp chia seeds
- pinch cinnamon
- pinch pumpkin pie spice
- 1/4 sliced banana
- 1 mason jar or airtight container
For the topping:
- 1/4 cup almond milk
- pinch cinnamon
- pinch pumpkin pie spice /li>
- 1 oz nuts (pumpkin seeds, sliced almonds)
- Combine the oats and 1/2 cup of almond milk in a jar.
- Stir in the canned pumpkin, chia seeds and spices
- Add banana, cover jar, shake and refrigerate overnight.
- 1/3 cup rolled oats
- 1/2 cup milk or milk alternative
- 1/2 tablespoon chia seeds
- 1 tablespoon flaxseed meal
- 1 tablespoon nut butter
- Cinnamon, to taste
- Honey or agave nectar, to taste
- Using a microwave-safe bowl, add in the oats, milk and chia seeds.
- Microwave on high for 3-4 minutes
- Add flaxseed meal, a little extra milk if you prefer, honey, cinnamon, and nut butter
Banana Berry: Add ½ large banana and 1 handful frozen berries. Add walnuts for extra crunch.
Chocolatier: Add ½ tablespoon all-natural cocoa powder and 1 tablespoon dark chocolate chips.
Tropical Sunrise: Use coconut milk and add mango and pineapple pieces (dried, fresh or frozen)
- 1 medium sized sweet potato
Prick the potatoe all over with a fork. Microwave on high for 8 to 10 minutes or until tender. Turn the potatoe one time, at the half way point. Let the potato sit for 2 minutes prior to opening.
For added flavor and nutrients, try adding:
Dried cranberries, walnuts, and greek yogurt for added creaminess.
1 tbsp Pesto and parmesan cheese for a savory finish
Black beans and cheddar cheese
- A Banana
- Take a ripe banana and separate into two.
- Freeze the banana (do not include skin).
- When frozen, mash the banana.
- Enjoy plain or add cocoa powder or peanut butter for variety!
- Nonfat plain Greek yogurt
- Frozen Berries
- Parchment paper
- Combine 1 cup nonfat plain Greek yogurt with ½ cup frozen berries
- Stir in the fruit until it is evenly distributed.
- Line a baking sheet with parchment paper, and drop 1/4 teaspoons of the mixture onto the sheet. Leave space in between each drop so they do not
- Freeze drops for a few hours until solid. Store drops in a plastic baggie.
- Store in the freezer until ready to eat!
- Whole grain cracker
- Hummus (any flavor)
To do: Use a vegetable peeler to make long strands with your carrot and cucumber. Spread the hummus on the crackers, then top with the carrots and cucumber.
Variations: Top the whole grain crackers with:
Apple & nut butter; Avocado & mozzarella
Dates & goat cheese; Tomato & feta
Pineapple & cottage cheese; Strawberries & cream cheese
- 1 cup Unsweetened Almondmilk
- ½ cup quinoa, uncooked
- 1 teaspoon cinnamon
- ½ teaspoon vanilla
- ½ Tablespoon chia seeds (or ground flax seed)
- Rinse quinoa and drain.
- Place almondmilk and quinoa into a small sauce pan and bring to a boil.
- Add cinnamon and vanilla.
- Reduce to a simmer and cook about 15 minutes, or until all liquid is absorbed. Stir often.
- When ready to eat, place a portion of the quinoa into a bowl, drizzle with honey or agave necter and top with chia seeds, or fruit.
- 1 cup dry quick quaker oats
- 1/3 cup dried tart cherries
- 4 oz peanut butter 100% Natural
- 3 tbsp honey squeeable
- 1 tsp vanilla extract
To do: Mix the ingredients together in a bowl. Spread mixture in a pan. Refrigerate for 2 hours. Slice and enjoy! Return uneaten bars to fridge for storage.
Variations: Add in a tbsp. of flax seed, chia seeds, or nuts
- 1 can black beans, rinsed and drained
- 1 can cooked corn
- 1 medium tomato, chopped
- 1/3 cup red onion, chopped
- 1 1/2 – 2 lemon or lime juice
- 1 tbsp olive oil
- 2 tbsp fresh minced
- salt and fresh pepper to taste
- Optional: avocado or jalapeño
To do: In a large bowl, combine beans, corn, tomato, onion, cilantro, salt and pepper, jalapeño (optional). Squeeze fresh lemon/lime juice to taste and stir in olive oil. Marinate in the refrigerator 30 minutes.
Variations: Add avocado just before serving. Serve with cooked quinoa for a balanced salad.
- 1/4 cup oil (olive or canola)
- 4 medium yellow onions, finely chopped (about 4 cups)
- 1 large clove garlic, minced
- 1 tablespoon Worcestershire Sauce
- 2 cups plain Greek-style yogurt (either no-, low-, or full-fat)
- Freshly ground black pepper
- 1 teaspoon salt or to taste
- Add the oil and onions along with a big pinch of salt to a large sauté pan. Cook over medium heat, stirring frequently, until onions caramelize into a deep brown color. Add water as needed to prevent burning. This may take 15 minutes or more.
- When the onions are done, add the minced garlic and stir for several seconds until you can smell the garlic.
- Turn off the heat and stir in the Worcestershire sauce.
- In a bowl, mix the cooled onions and the yogurt until blended. Stir in several turns of freshly ground black pepper. Taste for salt.
- This dip can be made a day in advance, kept well-covered in the refrigerator.
Variations: Serve with fresh raw vegetables, or whole grain crackers. Use as a spread in sandwiches or wraps.
- 2 cans chickpeas (garbanzo beans)
- 2 tablespoons olive oil
- Your choice of seasonings (see suggestions)
- Preheat oven to 375 degrees. Prep your baking sheet by covering with parchment paper.
- Drain and rinse the beans. Place them on a towel to dry until most of the excess moisture is absorbed.
- Spread dry chickpeas on baking sheet. Roast the chickpeas in the oven for 45-60 minutes or until the beans are crunchy throughout (Chickpeas will be crunchy throughout when done).
- Immediately (while beans are still hot), toss with olive oil and seasonings. Serve hot or at room temperature.
- Store in an airtight container for up to 4 days.
- Enjoy as a snack by itself
- Toss into salads or on top of soups for added crunch
- Combine with nuts and dried fruit for a savory trail mix
- Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
- Honey Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey (put back in oven for 10-15 mins to carmelize)
- Garlic Parmesan- 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
- Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne
Recipe: Courtesy of www.modernparentsmessykids.com
- 1 can shredded chicken
- 1 avocado
- ½ tsp garlic powder
- 2 tsp lemon or lime juice
- 1 tsp fresh cilantro
- ¼ cup mayo
- ¼ cup plain Greek Yogurt
- Salt and pepper to taste
- Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes.
- Serve with whole grain crackers, on top of cucumber slices, in a pita or eat as is!
- 2 rice cakes cakes (plain, unsalted)
- 2 tbsp low-fat ricotta cheese
- 1 tbsp chia seeds
- 2 large strawberries, sliced
- Spread ricotta onto the rice cakes.
- Sprinkle chia seeds over ricotta cheese.
- Place sliced strawberries over ricotta.
- Optional: add 1 tbsp honey or agave nectar for sweetness