posts by :Tracy Panetta 5

3 Super Healthy and Hearty Snacks


Hearty Snacks
Hearty Snacks

Green Smoothie Bowl with Fresh Fruits

Preparation Tim: 5 minutes

Ingredients:

  • 1 small handful kale, trimmed, rough parts removed
  • 1 ½ cups milk
  • 2 small bananas
  • ¼ ripe avocado, diced
  • 1 tablespoons flax seeds meal
  • 2 tablespoons almond butter
  • 1 cup frozen raspberries
  • 1 tablespoon chia seeds
  • 2 kiwis, peeled, diced
  • 1 red apple, peeled, cored and diced

Directions:

  1. Combine the kale, almond milk, bananas, avocado, flax seeds, almond butter, raspberries, and chia seeds in a food blender.
  2. Process until smooth. Divide the mixture between two bowls and top with kiwi and apples.
  3. Serve and enjoy.

Nutritional Information

(Serving Size 4)

Calories: 288

Fat: 9.9 g

Protein: 6.8 g

Carbohydrate: 47.2 g

Fiber: 7.9 g

Cholesterol: 8 mg

Iron: 10%

Wheat and Cornflakes with Kiwi and Yogurt

Preparation Time: 5 minutes

Ingredients:

  • 4 small kiwis, peeled and sliced into rounds
  • 2 cups Greek Yogurt, low-fat
  • ½ cup wheat and cornflakes, mixed
  • Honey or sweetener by choice, to taste

Directions:

  1. Divide the wheat and cornflakes between two bowls.
  2. Top with yogurt and kiwi.
  3. If you prefer a sweeter version, drizzle with raw honey.
  4. Serve and enjoy.

Nutritional Information

(Serving Size 4)

Calories: 119

Fat: 1.4 g

Protein: 6.0 g

Carbohydrate: 20.1 g

Fiber: 2.4 g

Cholesterol: 5 mg

Iron: 7%

Sodium: 87 mg

Calcium: 18%

Zucchini Muffins

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

  • 1 ½ cups flax flour
  • 1 ½ cups zucchini, shredded and squeezed
  • 3 tablespoons applesauce, unsweetened
  • 1/3 cup almond milk
  • 1 tablespoon chives, chopped
  • 1 teaspoon basil, dried, crushed
  • ¼ teaspoon salt
  • 2 teaspoons baking powder
  • 2 tablespoons coconut flour
  • ¼ teaspoon onion powder
  • 3 tablespoons melted coconut oil

Directions:

  1. In a large bowl whisk together the almond flour, salt, coconut flour, basil, onion powder, garlic powder and baking powder.
  2. In a separate bowl whisk the applesauce with milk and until blended. Fold liquid ingredients in flour mixture and add chives. Stir in zucchinis.
  3. Line 12-hole muffin tin with paper cases and fill with the prepared mixture to 2/3 full.
  4. Bake the muffins in preheated oven for 30 minutes at 325F or until firm to the touch. Place on wire rack to cool slightly before removing from muffin tin and serving.

Nutritional Information

(Serving Size 12)

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Breakfast Recipes


Breakfast Recipes
Breakfast Recipes

Green Toast

Preparation Time: 10 minutes

Ingredients:

  • 4 slices rye bread
  • 1 avocado, peeled, pitted
  • 1 teaspoon lemon juice
  • 5oz. crumbled feta
  • 2 tablespoons fresh mint, chopped
  • Salt and pepper, to taste

Directions:

  1. Mash the avocado roughly with a fork.
  2. Stir in the mint and lemon juice. Season to taste with salt and pepper.
  3. Toast the rye bread. Spread over mashed avocado.
  4. Top the avocado with crumbled feta cheese.
  5. Serve after.

Nutritional Information

(Serving Size 4)

Calories: 169

Fat: 13.8 g

Protein: 4.2 g

Carbohydrate: 8.7 g

Fiber: 4.0 g

Cholesterol: 16 mg

Iron: 5%

Sodium: 248 mg

Calcium: 10%

Eggs and Mushrooms

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

  • 4 eggs, beaten
  • ½ cup white mushrooms, sliced
  • 1 teaspoon vegetable oil
  • ¼ cup milk
  • ¼ cup spring onions, sliced
  • ¼ cup feta cheese, crumbled
  • Pinch of black pepper
  • 8 cherry tomatoes, halved
  • 1 slice turkey ham, chopped

Directions:

  1. Spray a large skillet with cooking spray and heat over medium-high heat. Add in mushrooms and spring onion and cook, stirring for 5-7 minutes and stir in oil.
  2. Meanwhile, whisk the eggs with milk and pepper; pour over veggies and sprinkle with crumbled feta cheese.
  3. Begin to scramble and cook for 1 minutes; sprinkle with turkey ham and cook for 2 minutes more. Remove from the heat and serve with the tomatoes.

Nutritional Information

(Serving Size 4)

Calories: 154

Fat: 8.3 g

Protein: 9.9 g

Carbohydrate: 11.8 g

Fiber: 3.2 g

Cholesterol: 170 mg

Iron: 10%

Sodium: 187 mg

Calcium: 12%

Fruity Quinoa Porridge

Preparation Time: 5 minutes

Cooking Time: 12 minutes

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