Tag: Healthy Recipes

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Crispy October Pumpkin Seeds

Crispy October Pumpkin Seeds

2 “pie-sized” pumpkins
Canola oil spray
Kosher salt
Preheat oven to 350F degrees
Open pumpkins
Remove stringy flesh and seeds from pumpkins
Separate seeds from flesh
Spread into a flat layer on cookie sheet. Some overlapping okay.
Spray oil on seeds liberally
Sprinkle salt on seeds liberally
Place cookie sheet in oven with oven light on
Observe seeds for browning
When seeds are browned to your liking, reduce heat to 250F degrees for 10 minutes
Allow seeds to cool before eating
Place in airtight container. Keeps for one week.
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Based on original recipe from Superfood Snacks (Sterling Publishing)

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Mulberry Peanut Bars

Mulberry Peanut Bars

1 1/2 cup dried white mulberries
3/4 cup raw peanuts
Pinches of sea salt
4 tbsp agave nectar, divided
1/2 tsp Madagascar vanilla extract
1/3 cup cacao butter, shaved
5 tbsp cacao powder
Grind in food processor until “crumbly”: Dried mulberries, peanuts, and salt
Add to food processor: Agave nectar and vanilla
Process until clumpy. Do not overmix.
Press mixture into a loaf pan (10×5 or 9×5) lined with on parchment paper
Harden in refrigerator for 60 minutes
Remove mixture from refrigerator
Melt over very low heat: Cacao butter
Remove from heat once completely melted
Whisk in: Cacao powder and salt
Whisk in: Agave nectar
Immediately pour over mulberry-peanut mixture
Harden in refrigerator for 30 minutes
Remove finished bars from loaf pan and cut into bite-sized pieces
Store in refrigerator temperature in an airtight container
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Based on original recipe from Superfood Snacks (Sterling Publishing)

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Coconut Banana Bites

Coconut Banana Bites

1 1/3 cup unsweetened banana chips
1/4 cup unsweetened shredded coconut
8 Medjool dates
1 tsp vanilla extract
3 tbsp hemp seeds
1 tsp spirulina powder
Grind in food processor: Most of the banana chips
Add to food processor: Dates, vanilla, and spirulina powder
Process into a dough without over-mixing
Add coconut, hemp seeds, and remaining banana chips to food processor
Pulse food processor for 5-10 seconds
Place dough on parchment paper on a cutting board
Using a second piece of parchment paper, shape dough into a compact rectangle
Uncover dough and cut into squares using a long knife
Store at room temperature in an airtight container
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Based on original recipe from Superfood Snacks (Sterling Publishing)

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Summer Citrus Bites

Summer Citrus Bites

1/2 cup raw almonds
8 Medjool dates
1 cup unsweetend shredded coconut
1/2 tsp lemon zest
1/4 tsp cayenne
1 tsp acai berry powder
2 tbsp coconut sugar
1/4 dried unsweetened cape gooseberries (goldenberries)
Grind in food processor: Almonds and dates until dough is formed. Do not over-mix.
Add most of coconut, plus the remaining ingredients
Process for 5-10 seconds, at most. Dough should be sticky, but not “stuck”.
Use a melon baller to make balls from dough. Pack firmly.
Roll balls in remaining coconut shreds
Store at room temperature in an airtight container
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Based on original recipe from Superfood Snacks (Sterling Publishing)

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Pistachio Bites

Pistachio Bites

2/3 cup unsalted pistachio nuts
7 Medjool dates
2/3 cup raw almonds
2 tbsp chia seeds
1 tsp fresh lemon juice
2/3 cup dried unsweetened cape gooseberries (goldenberries)
Grind in food processor: Dates, almonds, chia seeds, and lemon juice
Process into a dough. Do not overmix.
Add to food processor: pistachios and gooseberries.
Process for 5-10 seconds, at most.
Place dough on parchment paper on a cutting board
Using a second piece of parchment paper, shape dough into a compact rectangle
Uncover dough and cut into squares using a long knife
Store at room temperature in an airtight container
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Based on original recipe from Superfood Snacks (Sterling Publishing)

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Goji Berry Bites

Goji Berry Bites

1 cup dried white mulberries
6 Medjool dates
1/3 cup almond butter
1/3 cup vanilla protein powder
1 tsp vanilla extract
1/4 cup dried goji berries
1/4 cup hemp seeds
1/4 cup chocolate chips
Grind in food processor: Mulberries
Add to food processor: Dates, almond butter, protein powder, vanilla extract
Process into dough. Do not over-mix. Dough should be sticky, but not “stuck”.
Add to food processor: Goji berries, hemp seeds, chocolate chips
Pulse for 5-10 seconds, at most
Use a melon baller to make balls from dough. Pack firmly.
Store at room temperature in an airtight container
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Based on original recipe from Superfood Snacks (Sterling Publishing)

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Healthy Family Breakfast: Sunday Morning Pancakes

Sunday Morning Pancakes

1 cup whole wheat flour
1/2 cup rolled oats
Pinch of salt
2 tsp baking powder
1 tsp ground cinnamon
1 large egg
1 cup 2% milk
2 tbsp packed dark brown sugar
1/4 cup 2% Greek yogurt
1 tsp vanilla extract
Toss in a large bowl: Flour, oats, salt, baking powder, and cinnamon.
Set aside
Mix in a medium bowl: Egg and milk.
Whisk in: Brown sugar and yogurt
Whisk in: Vanilla
Make a well in the dry ingredients and pour the wet ingredients in. Stir gently. Do not overmix.
Coat iron skillet with butter and heat over medium-heat. Pour batter in skillet and cook until bubbles form in the center. Flip and finish cooking. Place finished pancakes in a 200F oven to keep them warm while the rest of the batter is cooked. Re-butter the skillet before each batch.
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These pancakes are moist, healthy, thick, and filling. The oats add volume, the cinnamon and vanilla add flavor, the brown sugar adds sweetness, and the yogurt keeps the pancakes from going dry (while also adding some protein).
You can add fruit or chocolate chips, if you want. Just fold them in to the batter before cooking. Again, do not overmix (or else the pancakes will get dense).
There are no “bad” ingredients, and nothing artificial in the recipe. The kids eat these things up.
Also, for an added bonus, try smothering your pancakes in house-made superfood chocolate. The recipe is below.
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Superfood Chocolate
1/3 cup cacao butter, shaved
5 tbsp cacao powder
2 tbsp agave nectar
Pinch of sea salt
Melt over very low heat: Cacao butter
Remove from heat once completely melted
Whisk in: Cacao powder and salt
Whisk in: Agave nectar
Use immediately.