Snacks Archives - Real Food and Drinks

Warm Cinnamon Apple and Almond Butter Smoothie

Cinnamon apples are definitely a fall delight for the tastebuds. So this warm smoothie hits the spot from fall throughout the winter months.

This one takes a little extra prep work to prepare it just like I prefer it. Even though I use a Vitamix blender, I like to do a bit of the cooking on the stovetop. This is because I like to use banana as a sweetener, but I don’t want to blend a banana in the Vitamix until it becomes steamy. If you do not have a Vitamix (or blender that can handle hot liquids), blend the ingredients first and then warm them on the stovetop.

I hope this smoothies provides a great start to your day. Enjoy!

Tips: Using frozen bananas, you can also use these same ingredients to make a cold smoothie.

INGREDIENTS

1 – 2 bananas, room temperature – unless you want a cold smoothie (or another sweetener of your choice)
1/2 cup applesauce (or 1/2 cup fresh apples that have been stewed on the stovetop using water)
1 cup of water or use plant-based milk for extra creaminess
1 – 2 TBS Almond Butter
Dash of cinnamon spice (or any winter spice you like or a combination of more than one)
1 cup of spinach (optional) – I just like to get leafy greens in any way that I can and spinach is hardly noticeable.
1/2 avocado (optional) – Definitely add avocado if you do not use bananas. This will help to thicken the smoothie. If using avocado, I suggest skipping the spinach or the smoothie will be very green.

DIRECTIONS (For a warm smoothie):

Warm the applesauce (apples) and water (or plant-based milk) on the stovetop until you reach a desirable temperature.
Add the warm ingredients to the Vitamix and blend with the remaining ingredients.

3 Ingredient Date Balls

Date ball snacks are quick and easy to make using only 3 ingredients and a food processor. Loaded with real food for energy, vitamins, and minerals. This makes 12 – 15 1-inch size date balls.

Ingredients:

6 dates, pitted
3/4 to 1 cup dehydrated apples
1 cup of walnuts (or any of your favorite nut)
pinch of salt (optional)

Directions:

Place all ingredients into the food processor and process until well mixed.
Form into balls. You can use a tablespoon to measure out the mixture.

Notes:

I usually make my own dehydrated apples. This way I can avoid added sugars and sulphur-treated apples. So be sure to look for “unsulphured” apples.
I also soak the nuts for 4 – 6 hours and dehydrate them with the apples. Soaking nuts/seeds helps them to be more digestible.
I’m sure you can substitute seeds (such as sunflower or pumpkin) if you have an allergy to nuts. Start by adding only 1/2 cup of seeds.

Another similar recipe that uses only 2 ingredients: Homemade Larabars

Chili Fritos

I found this recipe at the Minimalist Baker’s blog. It is definitely a good alternative to those brand name chips. (Hey, I hear ya….I was addicted to those chili Fritos too, but….hear me out.) Here is my personal review:

I give these 3.5 out of 5 stars. Knowing that the reason they didn’t score higher is likely because this was the first time I tried making these. The seasoning was SPOT ON! (Confirmed by another family member.) Yet, the texture or crunch was not quite right. I intend to try various tortillas to get the desired outcome I’m looking for.

Ingredients:

6 yellow corn tortillas (I used Trader Joe’s corn tortillas)
2-3 Tbsp olive or avocado oil (I used a blend of these)
1.5 tsp sea salt
1.5 tsp chili powder (I used taco seasoning instead, didn’t have any chili powder)
1 tsp each cumin, onion powder, garlic powder*
1/2 tsp nutritional yeast (optional, for a chili-cheese flavor)

Directions:

Preheat oven to 375 degrees. Use convection setting if available.
Add all seasonings to a large bowl and mix/whisk well. Set aside.
Use a pizza cutter or kitchen scissors to cut the tortillas into Frito-sized strips. To accomplish this I cut the tortillas first into three parts using two horizontal cuts. Then I made the vertical cuts which resulted into the perfectly sized strips.
Place corn strips onto a baking sheet. I covered the baking sheet with parchment paper. Add oil and toss the strips around to get them thoroughly coated in oil.
Bake for 12 – 15 minutes until crispy and be careful not to burn during the last couple of baking minutes.
Remove from oven and immediately toss the tortilla strips into the bowl with seasonings.

Something to consider: I think the next time I make these I will toss in the seasonings before baking. I season my sweet potato bites prior to baking and I think these will turn out just fine too. This way, I believe the seasonings will stick to the chips much better (without the need to add any additional oil). I will report back to you on this in the near future.

If you try it, let me know what tortillas you used for this recipe. Happy crunching!

Apples and Dip Party Platter

I’ve had the opportunity to share this recipe at quite a few parties during the Christmas holidays and it received great reviews. Most are very surprised when they discover that the ‘caramel’ dip doesn’t contain any sugar or dairy. (Surprise…it’s made using dates!)

Ingredients:

4 large Fuji or Gala Apples (I think I would even enjoy Granny Smith)

Date ‘caramel’ sauce:

8 Medjool dates (Medjool naturally has a caramel flavor, so I’d say Medjool dates are a key ingredient in this recipe)
1/4 cup unsweetened almond milk (coconut milk is also an option)
1/2 cup water
1 tsp cinnamon
1/2 tsp vanilla powder (or try using a glycerin-based vanilla extract)
dash of sea salt

Other toppings:

Walnuts and/or pecans
Raisins and/or dried cranberries
2 tsp tahini or almond butter

Directions:

Blend together all the ingredients for the caramel sauce until smooth. If not using a high-speed blender, it would be best to soak the dates in the water prior to blending
Cut the apples into thin wedges, arrange on a platter, pour on sauce and add toppings.

Popcorn

Popcorn is an easy, quick and satisfying REAL snack food.

I use a POPCO Popcorn Popper to make popcorn. I am not normally an advocate of the microwave, but when it comes to making popcorn I am. I can make oil-free popcorn easily using this popper.

Feel free to use oil, but be careful if you are having IBS symptoms because oils can cause adverse reactions. I don’t recommend that you eat popcorn while experiencing painful IBS symptoms, but once you get your symptoms under control, popcorn makes a good snack. Most can have up to 7 cups popped.

Ingredients

POPCO Popcorn Popper (or similar)
1/4 cup of un-popped kernels.
oil is optional
salt (or other seasoning) to taste, if desired

Directions: (Using Microwave Popper)

Add kernels to popper (and any other desired ingredients)
Cover with lid
Put in microwave and press the ‘popcorn’ button (about 2/15 minutes?)
Eat directly from the bowl or transfer to another heat safe bowl.

Note: Since popcorn is a grain it should be avoided while on all healing diets. Yet, popcorn is a great REAL FOOD snack . Try using NON-GMO and organic ingredients when possible

Every thought of crumbling your favorite Low FODMAP Kale Chips over poporn? YUMMY!

PB Quinoa and Oat Bars (Low FODMAP)

Ingredients:

1/4 cup peanut butter (peanut butter smooth style without salt)
1/8 cup brown rice syrup (maple syrup or other sweetener)
1/4 cup coconut sugar (coconut palm sugar)
¾ cup, 20 grams rice cakes, crushed
1 cup (90 g) oats (soaked would be best)
2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
1 TBS chocolate chips
1/2 tsp cinnamon
1 TBS ground flax seeds
3 TBS water
1/3 cup (30 g) walnuts
1 TBS sunflower seeds (or pumpkin seed
1 TBS coconut oil (or similar oil)

Directions:

Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
Mix ground flax seeds with the water and set aside.
Melt first three ingredients together, add flax seed mixture.
Add remaining ingredients and stir well.
Press mixture into pan.
Bake about 12 – 15 minutes.

NOTE: This bars contain oats and sugar, so my recommendation is – do not eat more than 2 at a time.

My “Go To” Get Going Green Smoothie

Lately, this has been my “go to” morning smoothie to “get going”.

Ingredients:
2 cups water
1/2 avocado
1 stalk celery
2 TBS nut butter
2 Medjool dates
1 TBS hemp protein
1/2 frozen banana (or add a couple of ice cubes)
1 scoop green “super food” powder

Directions:
Add all ingredients to a high speed blender. I use a Vitamix – it’s my favorite.

Options:
1. Use fresh vegetable/fruit juice or coconut water in place of water
2. I’ve been using organic cashew butter, but I also like almond butter. Almonds are the only alkaline nut and, by the way, cashews aren’t actually nuts.
3. Use different fruits such as blueberries, mangos, pineapple in place of a banana
4. Add even more “green power” by adding fresh leafy greens (spinach, kale, salad mixes) – you might want to add a a little more liquid if you do.

Below are the results from a calorie counting program.

Calories: The calculations show 574 Calories. I need all the “healthy” calories I can get. But, if you want less calories, start my removing the nut butter before any avocado.

https://youtu.be/LSWyYpTnKjc

Orange You Happy Smoothie

This morning it took me a while to get around to preparing my first meal around 11 am. I had already had 32 ounces of water (mixed with barley green powder and 1/2 of a lemon which has now become my regular morning routine.) But at this hour of the morning, I felt like I wanted more than just juice. So I mixed together this quick smoothie.

You can use frozen pineapple, mango* and/or blueberries which are easy to find in the frozen food section of the grocery store these days. Actually, I purchase most of my blueberries frozen because that’s almost the only way I find organic berries. But I prefer fresh pineapple and fresh mango, especially the Ataulfo mangos that are plentiful in the beginning of summer time.

This recipe will make 28 – 32 ounces and can easily be doubled.

Ingredients:
3 oranges
1 – 2 cups of pineapple (slices or chunks, and any of its juices)
1 mango*
5 mint leaves
1 cup blueberries

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Directions:

Juice oranges (I used a manual juice press)
Peel and remove seed from mango
Toss all ingredients into a high speed blender (I use my all-time favorite, the Vitamix)

Optional Add-ins:

I added a handful of greens (kale & spinach are my favorite).

Carrot and Flax Seed Crackers

I’m going to give you the basic recipe…then some ideas on the add-ins to achieve different flavors

Ingredients:

Dehydrator – Before

1/4 cup flax seeds

1/4 cup psyllium husks

2 carrots

3/4 cup water

1/8 tsp salt

Directions:

Place all ingredients into a high speed blender such as a Vitamix and blend until smooth.
Spread onto teflon sheets of a dehydrator and follow dehydrator’s instructions. I set my Nesco dehydrator at 135 degrees F.

Note: Sometimes I set higher … depending on how quickly I want to eat these. These can be dehydrated at a temperature lower than 115 degrees F to preserve enzymes and if you still want to consider the crackers to be RAW.

Add-ins for flavoring:

ginger and turmeric about (1/8 – 1/4 tsp each)
stevia (1/4 tsp), agave*, coconut sugar* or honey* for sweetness (1 tsp)
garlic powder and Italian seasonings (1/8 – 1/4 tsp each)*
curry and ginger spices (about 1/8 – 1/4 each)
taco seasonings (1/4 to 1/2 total in spices) – use a mix or cumin, garlic, chili powder, etc *
whole seeds sprinkled o: sesame, chia, sunflower, flax & pumpkin (shown in photos)

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Crispy Carrot and Flax Seed Crackers

Spicy Tropical Salad

Ingredients:
2 Altufo mangos
2 peaches, nectarines and/or apricots
1/2 cup strawberries
1 – 2 TBS green onions (or red onions)
3 leaves of fresh basil
green salad mixture as desired
Dash of Cayenne Pepper (to taste)

Oh, and I added a few bits of grapefruit today…

Directions: (Simply add every to a bowl and toss together)

Peeled and sliced mangos
Chopped peaches, nectarines and/or apricots after removing pits
Chopped strawberries
Clip salad and basil with scissors into smaller parts

This recipe was inspired by Fully Raw Kristina’s ‘Spicy Mango Basil Salad’ from the Fully Raw Diet book.