Healthy Snack Ideas

Please come and become a ‘fan’ of the healthy snack blog on Facebook. I just finished setting up the page and it’s looking quite bare at first. I am cooking up a contest to create a bit of an incentive, so toss out any ideas you can think of that I can use to entice people to join us–aside from the fact that they will be getting lots of fabulous information about healthy snacking!

The quality of the foods that we eat can largely determine the state of our health, vitality and longevity. While we rely on food as the fuel to keep our bodies going throughout the day, not all foods provide the best quality energy and nutrition. When you eat a better diet filled with these power packed foods your body will be happier and healthier.

Here’s a list of ten of the top power packed foods that will give you more energy, vitality and all around improved health!

1. Beans – They can give you gas, so take precautions before you eat them. Soaking them overnight in a glass jar on the counter first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in plant protein which contains very little fat, carbs and calories. Eating a healthy portion of beans each day can keep your digestive system healthy because of their high fiber content.

2. Oatmeal – Oatmeal can lower your blood cholesterol, it’s full of fiber that makes your feel full, and it helps
to keep your blood sugar levels even giving you energy throughout the morning when you eat it for breakfast. Make it quickly at home using rolled oats. Adding cinnamon adds antioxidant power and a delicious flavor.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage
in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. Be sure to choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system and fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is full of cholesterol
lowering power. Allium vegetables guard the body against the risk of cancer and other diseases. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables raw–especially garlic–increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix or muffin mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in beneficial fats. Peanuts, almonds, Brazil nuts, walnuts and pistachios all
provide good fats and protein. Grind nuts into a fine powder and use as a coating for chicken or fish instead of bread crumbs. Nuts also help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. These berries are rich in antioxidants and increases energy
allowing you to get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – Fat free yogurt is best, but be aware of the amount of sugar in flavored yogurts. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Your health is built on the foods that you eat. Incorporate these power packed foods into your daily diet and get a head start on the road to better nutrition and health.

I found this free eBook called, “Menu Planning: How to plan menus for a whole month and enjoy it.” When you plan your menus in advance you not only save time, but you also save money. You also avoid the common problem of wondering what the heck to cook for dinner tonight.

When you sign up for Molly Green’s ‘Econobuster’ email list you can get it for free.

Healthy Pizza Snack Recipe

Yield: 4 servings

2 whole wheat English muffins sliced in half
4 TBSP Marinara (tomato) sauce
1/2 cup (low fat) Mozzarella cheese or soy cheese
1/4 cup Mushrooms chopped
2 TBSP chopped green pepper
1 Tsp Dried oregano
1 Tsp chopped fresh Basil (or dried)
1 tsp garlic powder

Spread the marinara sauce on the four English muffin halves. Then sprinkle with cheese and the remaining ingredients. Place on a cookie sheet under a broiler until the cheese melts and gets a little brown on the edges. Serve warm.

Fall is definitely in the air, and pumpkins are everywhere these days. The taste of pumpkin, cinnamon and allspice make me think of autumn and cooler days.

I was in search of a good pumpkin cookie recipe and I came across this one at the Natural Papa blog. It’s wholesome and uses healthy, fresh ingredients. The smell when these cookies are in the oven will have the neighbors knocking on your door.

Ridiculously Good Pumpkin Spice Cookies

Preheat oven to 325°F

Ingredients (all organic, yes?):

* 1 cup cooked pumpkin (cut in half, scoop out seeds, place cut side down on baking sheet and bake at 350 until soft. Peel and mash or blend the pumpkin.)
* 1/2 cup coconut oil (or butter, or even olive oil)
* 3/4 cup unrefined sugar (or maple syrup or honey)
* Egg replacer equivalent for 2 eggs
* 2 cups whole wheat flour
* 2 tsp baking powder
* 1/4 tsp sea salt
* 1/4 tsp baking soda
* 1/2 tsp ground cinnamon
* 1/4 tsp ground cloves
* 1/2 cup chopped walnuts

Mix all of the ingredients together, adjust spices to your taste, and chill in the refrigerator for 1 hour. Drop by the spoonful onto greased cookie sheets and bake for 8 to 10 minutes.

Try substituting sweet potatoes or butternut squash (or any winter squash) for the pumpkin for a different taste, put them in muffin tins, or bake in a loaf pan.