Snack®

Healthy SnackRecipes Guide

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Table of ConTenTsBoost Your Energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4best bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Pumpkin oat Chocolate “Cookie” bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6easiest snack bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

Indulge in Veggies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8Raw Collard Green snack Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9avocado salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10fresh & light spring Rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

Tame a Sweet Tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13blueberry banana Ginger "Ice Cream" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Cocoa & Chia seed Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15Raw Cacao Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

Fill Up with Fiber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17Red Pepper Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Pam’s Toasted Nori Wrap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19Thrive Roasted Chickpeas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20on-the-Go Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

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Boost Your EnergyAlways have a hearty snack handy to keep your blood

sugar stable and reduce adrenal stress.

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besT baRsFrom Nancy Lamb, class of 2012

Ingredients:

4 cups natural puffed rice cereal*1 ½ cups dried cranberries½ cup sunflower seeds½ cup roasted pumpkin seeds¼ cup wheat germ½ cup tahini 1 cup honey1 cup natural peanut butter 1 tsp . vanilla extract

Directions:1. In a large bowl combine cereal, cranberries, sunflower seeds, pumpkin seeds and wheat germ . set aside .

2 . Combine tahini, honey, and peanut butter in a sauce pan and cook over medium heat until bubbling, stirring constantly to prevent it from burning . add vanilla and stir until blended .

3 . Pour the tahini mixture over the dry ingredients and stir until coated .

4 . Transfer the mixture to a 9 x 13" baking dish coated with a natural cooking spray. Press down firmly. Cool for one hour. Cut into bars.

*You can substitute whole cooked brown rice, but you won't get as crunchy of a snack bite.

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PuMPKIn oaT CHoColaTe “CooKIe” baRs

From Karen Welby, class of 2012

Ingredients:2 cups rolled oats½ cup organic applesauce¼ cup almonds1 tbsp . cinnamon1 tsp . vanilla extract1 cup pumpkin puree¹/3 cup dried cranberries1 tbsp . maple syrup¹/3 cup dark chocolate morsels

Directions:

1 . Preheat oven to 350 .

2 . Mix all ingredients in bowl .

3 . spray cookie sheet with non-stick cooking spray .

4 . scoop into 1 .5 inch "cookies .”

5 . bake for 15-20 minutes .

Makes about 20 cookies/bars.

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easIesT snaCK baRsFrom Holli Thompson, class of 2009

Ingredients:2 cups raw cashews2 cups pitted medjool dates2 tbsp . lemon juice 1 tbsp . lemon zest2 tbsp . raw cacao and cacao nibs¼ cup dried cranberries

Directions:1 . Process cashews in food processor until they are well-ground (stop before they turn to butter) .

2 . add dates and process until the mixture sticks in a large ball .

3 . add the rest of the ingredients and combine .

4. Line an 8×12 baking dish to wax or parchment paper, and press dough firmly and evenly . Refrigerate for about 30 min to an hour .

5 . Remove from fridge and cut into bars, or roll into balls .

6 . store in a glass container in the fridge or freezer .

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Indulge in VeggiesEat plenty of veggies every day to ensure your body gets the

vital nutrients it needs to thrive.

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RaW CollaRd GReen snaCK WRaPsFrom Abby Bliss White, class of 2012

Ingredients:2-4 collard greens, stems cut offCoconut oilHummusavocadosPumpkin seedssea salt

Directions:1 . start with your collard green with the stem cut off, and lay it on a plate, the dark green side facing down .

2 . spread half of the green with mashed avocado, and the other half with hummus . sprinkle with pumpkin seeds for a little extra crunch .

3 . drizzle with a little melted coconut oil, and sprinkle sea salt on top .

4 . Wrap it all together like a little burrito and enjoy!

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avoCado salsaFrom Melanie Alber t, class of 2006

Ingredients:

1 avocado2-3 heirloom tomatoes3 tbsp . fresh lime or lemon juice2-3 green onions1 fresh garlic cloveHandful of cilantro, basil, or lemon basilsea salt (to taste)2 Persian or armenian cucumbers, sliced

Directions:

1 . Chop and hand-mix all ingredients except the cucumbers .

2 . use sliced cucumbers to scoop the salsa .

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fResH & lIGHT sPRInG RollsFrom Diana Chaplin, class of 2012

Directions:

1 . Make 1 serving of thin rice noodles according to package instructions .

2 . lay out chopped vegetables, and a wide bowl of water to dip the spring roll wrappers into .

3 . Place two wrappers in water for about 10 seconds, just until they soften, then pull one out slowly and lay flat on your work space. Absorb any excess water with a towel.

4 . add a small amount of noodles or quinoa, and various combinations of vegetables into the center of the spring roll sheet. Don’t put in too much, just about 4 finger’s worth.

5 . Pull one horizontal end of the sheet over the center contents and tuck under, then tuck in the two ends like a burrito, and finally roll it up by pulling the other horizontal end around the entire roll . This might take a little practice .

6 . If your spring roll sheets are thin and not staying together, add the second sheet and wrap around the first in the same way.

7 . Repeat until all your veggies are used up, not letting the outside of the spring rolls touch because they will be sticky .

8 . Combine all the dipping sauce ingredients and serve!

Ingredients:spring Rolls:1 package of spring roll wrappersThin rice noodles (or quinoa)1 cup avocado, sliced1 cup summer squash, sliced1 cup carrots, sliced1 cup crimini mushrooms, sliced1 cup sprouts1 cup cucumber, sliced

dipping sauce:½ cup water2 tbsp . organic soy sauce1 tsp. fish sauce1 tsp . brown sugar½ fresh orange, squeezed1 tsp . fresh ginger, chopped1 tbsp . scallions, choppedSprinkle of dried red pepper flakes

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Kale CHIPsFrom Anne Antonucci, class of 2008

Ingredients:

1 or 2 bunches of kaleolive oilParmesan cheese, garlic, or any other seasoning you like (optional)

Directions:1 . Preheat oven to 425° .

2 . Remove kale from stalk, leaving greens in large pieces .

3 . Place kale in a bowl with a little bit of olive oil; use your hands to mix .

4 . Place kale on a cookie sheet and sprinkle any optional ingredients on top .

5 . bake for 5 minutes or until it starts to turn brown . Keep an eye on the kale as it can burn quickly .

6 . Remove from oven and serve .

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Tame a Sweet ToothTreat yourself occasionally to naturally sweet foods

without artificial ingredients.

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bluebeRRy banana GInGeR "ICe CReaM"From Abby Bliss White, class of 2012

Ingredients:

1 frozen banana1 cup fresh blueberries1/2 tbsp . fresh ginger, minced

Directions:1 . Place all the ingredients into a high speed blender and blend until just combined .

2 . Pour creamy concoction into your favorite bowl, marvel at the beauty, and savor every little bite .

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CoCoa & CHIa seed PuddInGFrom Marissa Vicario, class of 2010

Ingredients:

2 cups almond milk²/3 cup chia seeds2 tsp . raw cacao powder2 tsp . raw honey, agave nectar, or coconut sugar

Directions:

1 . stir together the almond milk, chia seeds, cacao powder and sweetener .

2 . let the mixture sit for 30 minutes, stirring every 5 minutes until it thickens .

3 . sweeten to taste with raw honey or stevia . Garnish with fresh berries .

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RaW CaCao TReaTsFrom Ramona Beville, class of 2010

Ingredients:1 cup raw cacao powder ³⁄4 cup melted cocoa butter ½ cup melted coconut oildash of sea saltfew shakes of stevia powder½ cup agave nectar or ½ cup melted honey (add last and be careful not to over mix)1 ½ tsp . vanilla powderHemp seeds, walnuts, or cashews (optional)

Directions:

1 . Mix all the ingredients in a blender or by hand .

2 . Pour onto wax paper covered cookie sheet .

3 . Refrigerate for 30 minutes .

4 . slice and snack!

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Fill Up with FiberEat daily fiber to reduce inflammation and

detox from the inside out.

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Red PePPeR HuMMusFrom Nancy Lamb, class of 2012

Ingredients:

1 can of chickpeas½ cup tahini1 lemon, squeezed1 tbsp . minced garlicsalt & pepper1 red pepper

Directions:

1 . use a food processor to blend the chickpeas with tahini .

2 . add the lemon juice, minced garlic, and some salt and pepper .

3 . Roast and chop a red pepper, peel off the darkened outer skin, then chop and toss in the food processor with the hummus .

4 . enjoy with vegetable sticks or tortilla chips!

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PAM’S TOASTED NORI WRAPFrom Pam Bilfeld, class of 2011

Ingredients:

1 square of toasted nori sheets1 tbsp . tahini½ carrot¼ cucumberPinch of broccoli sprouts½ jalapeno pepper or dried red pepper fl akes (optional)

Directions:

1. Lay out nori sheet on fl at surface.

2. Mix tahini with chopped jalapeno of red pepper fl akes (optional if you like spicy) .

3 . spread tahini slightly below center of nori sheet, being careful not to bring too close to the edges .

4 . slice carrot and cucumber in long thin strips, then cut in half .

5 . Place carrots, cucumbers, broccoli sprouts on top of tahini .

6 . Carefully roll up the nori, but not too tight to avoid breakage .

7 . Cut according to desired length .

Variations: use any fresh vegetables and herbs you like.

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THRIve RoasTed CHICKPeasFrom MaryAnn Jones, class of 2010

Ingredients:1 can organic chickpeas, drained & rinsed 1 tbsp . extra virgin olive oil 1 tsp . dried oreganosalt & pepper

Directions:

1 . Combine all ingredients in a bowl & blend well .

2 . spread in one layer onto a sheet pan .

3 . bake at 350° for 15-45 minutes depending on whether you want them soft or crunchy .

Variations:Add dried herbs & spices of your choice. Roast 1 package organic grape tomatoes with chickpea mixture.

Serving suggestions:Serve over lettuce with crumbled feta. Serve in endive leaves. Add to salads. Add to sautéed greens like broccoli rabe or kale.

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on-THe-Go MIxFrom Jessica Wang, class of 2012

Ingredients:

¼ cup goji berries¼ cup mulberries¼ cup salted cashews¼ cup sunflower seeds¼ cup pumpkin seeds¼ cup raisins

Directions:Combine ingredients into a jar or plastic bag and carry in your purse wherever you go!

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Want to learn more aboutthe power of food?

listen to this free interview with david Wolfe, one of

Integrative Nutrition’s wellness experts, and learn why superfoods

and raw foods are so important to your diet .