Healthy Snacking Workshop
This is a handout that goes along with a healthy snacking workshop I gave at the Greenpoint YMCA. I will post a more detailed blog post that gives all of the information I spoke about, at a later date. Below is a helpful outline as well as recipes.
Healthy Snacking Workshop YMCA Greenpoint INSTRUCTOR: Ashlie Yair, Integrative Nutrition Coach ashlie@GreatFullWellness.com Goals for Snacking ● Sustain Proper Bloodsugar
● Provide additional nutrition
● Create a time for a break ● Introducing New foods ● Extend time until next meal
What to Avoid with Snacking ● Sugar ● Using food as a bribe ●Using food as a reward ● Using food as entertainment
● Replacing meals
Tips For Healthy Snacking ● Every Snack should have a health benefit ● Establish relative snacktime ● Using spreads and dips ● Make healthyfoods fun ● Prep/plan ahead of time
●Establish set portions
● Encourage hydration before snacking
Healthy Snack Ideas ● Homemade gummies ● Veggies with dip(hummus or nut butter) ●Homemade bars ● Mini Muffins ● Spinach Balls ● Berries ● Avocado ●Smoothie:with protein (nutbutter),fat(coconut milk),low sugar fruit (berries), and greens. ● DriedFruit(unsweetened) ●Seaweed-snacks
Recipes
Gummies
Ingredients 8 tablespoons
(1/2 cup) gelatin powder 2 1/2 cups fruit juice OR kombucha OR fruit puree (frozen fruit boiled)
1 tablespoon maple syrup or honey
Instructions 1. Boil liquid until simmering 2.Sprinkle in gelatin powder and whisk until combined(I find an immersion blender helpful) 3. Pour into mold or glass container and place in fridge until firm. Fig Bars Ingredients 2 Cups Tiger Nut Flour (sub any flour) 3 Egg whites 2 Tablespoons Coconut or Grapeseed Oil 1 Teaspoon of baking powder 1⁄2 teaspoon of salt Cup of dried figs (can also use most dried fruit) Instructions 1. PreHeat oven to 200 degrees F 2. Process dried fruit until a paste is formed and set aside 3. Process all other ingredients until dough is formed 4. Roll dough out into tart pan to about 1⁄4” thick (can also sub regular pan lined with foil) 5. Spread fruit paste on half of dough in thin layer (you will not use all of paste). It may be helpful to roll paste out between two layers of wax paper and then transfer to one half of dough. 6. Bake in oven for 30min 7. Let cool then cut into squares(can even use small cookie cutters)
Tiger Nut Bars Ingredients 1 1⁄2 cup Tiger Nut Flour 2 cup Dried Dates 1 Tablespoon oil of choice
Sprinkle of salt Instructions 1. Combine all ingredients in food processor until dough is formed
2. Rollout into pan about 1⁄2 inch thick 3. Cut into bars(or roll into balls)
Mini Banana Muffins Ingredients 2 ripe bananas 5 Eggs 1/2 cup flour 1 teaspoon of baking powder 1/4 cup oil or butter Milk or liquid as needed to thin
Instructions 1. Preheat oven to 400 degrees F 2. Combine all ingredients in blender 3. Batter should be thick, not runny (add a little flour if needed)
4. Pour in to mini muffin tins 5. Bake for 10-15 min until firm Extras: Drop pieces of apple or pear on the top and sprinkle with cinnamon for extra flavor.
