Peanut Butter Energy Bites

By Aleshia Pinto

We all need something a little sweet once in a while, but processed sugary snacks are high in calories and can leave you with a crash. These little bite are the perfect dessert or after work-out treat!

Loaded with healthy fats from a variety of nuts, they give a satisfying crunch and dried apricots and honey provide natural sweetness without any added refined sugar. Creamy, smooth peanut butter and a little added dark chocolate give these bites the taste of a healthy version of a crunchy peanut butter cup - one you don’t have to feel guilty for indulging in!

Need a protein boost? Add in 1 scoop of chocolate protein powder.

Ingredients:

1 cup toasted oats (use gluten free if gluten intolerant)
2/3 cup unsweetened coconut flakes
1/4 cup pepitas
1/2 cup raw almonds, pulsed 3-4 times in food processor
1/2 cup unsalted, roasted sunflower seeds
1/4 cup honey
3/4 cup natural peanut butter
1 teaspoon pure vanilla extract
1/3 cup chopped dried apricots
2 tablespoons coconut oil
About 1/4 cup dark chocolate, chopped (or more!)
1/4 cup chia seeds (optional)

Directions:

• Melt peanut butter, honey and coconut oil in small sauce pan, stirring until smooth.

• Toss well with remaining ingredients. Refrigerate until cold or cool enough to handle.

• Roll into bite-sized balls and place on parchment paper.

• Melt chocolate in microwave in 10 second increments, stirring well after each time until chocolate is melted. Drizzle over top of prepared balls.

• Store in the fridge or freezer in tupperware containers separated by parchment paper to prevent from sticking.

RED CURRY DRAGON BOWL - GLUTEN & DAIRY FREE

By Christal Sczebel, Nutritionist in the Kitch

Christal recreates a dragon bowl after a yummy dining out experience…

Dragon bowls aren’t a new thing. A dragon bowl is simply a meal-in-a-bowl that consists of a high-quality protein and nutrient dense vegetables over a whole grain base like rice, or is sometimes served over roasted sweet potatoes and a bed of spinach.

I stuck with spinach and brown rice as the base for my bowl, and then chose to go with chicken, broccoli, snap peas, and peppers in a delicious red curry sauce (with peanut butter and tahini!) as the bulk of the bowl. Then I chose to use similar toppings as the bowl I enjoyed at Communitea – cabbage, carrots, cilantro, peanuts, and bean sprouts for that crunch!

The colours, textures, flavour combinations, mixture of warm and soft with cold and crunchy is honestly so amazingly good. I just can’t help but FEEL unbelievably nourished and satisfied after this meal. It’s definitely a keeper.

INGREDIENTS:

SAUCE:

• 1½ cups coconut milk (I mixed full fat and light)

• 2 heaping tablespoons natural peanut butter

• 1 heaping tablespoon tahini

• 2 tablespoons red thai curry paste

• 2 tablespoons coconut aminos or gluten-free soy sauce

• ½ tsp sesame oil

• 1½ tablespoons coconut palm sugar

• juice of 1 lime

• 2 cloves garlic, crushed

• 2 teaspoons minced ginger or ginger paste

BOWL INGREDIENTS:

• 4 skinless boneless chicken breasts, diced into small pieces (cook with coconut or olive oil - see instructions)

• 1 red bell pepper, sliced

• 2 cups broccoli crowns, chopped

• 1 cup snap peas

• 2 cups brown rice or quinoa, cooked

• GARNISHES:

• 2 cups spinach

• ¼ head of red cabbage, sliced

• 2 carrots, shredded

• 1 cup bean sprouts

• ½ cup cilantro. chopped

• ¼ cup peanuts, crushed

INSTRUCTIONS:

1. Begin by making the sauce. In a bowl dd all the sauce ingredients EXCEPT the coconut milk and whisk until smooth.

2. In a large pan over medium heat, add 1 tablespoon of coconut or olive oil and warm for 30 seconds.

3. Add in the diced chicken and cook, stirring frequently until browned.

4. While the chicken is browning, in another large pot/wok over medium-high heat add in the curry sauce and bring to a simmer. Stir in the coconut milk and bring back to a simmer.

5. Add in the bell pepper, broccoli, and snap peas and continue to cook for a few minutes until the chicken is finished browning in the other pan.

6. Add the browned chicken to the pot/wok with the red curry sauce and vegetables.

7. Simmer everything for 3 more minutes or until the chicken is cooked through.

8. Remove from heat.

9. Take 4 large bowls and line each bowl with fresh spinach leaves.

10. Top the spinach leaves with warm cooked quinoa or brown rice (1/2 cup per bowl, cook the rice or quinoa ahead of time).

11. Divide the red curry chicken and vegetable mixture between the four bowls.

12. Top each bowl with the sliced raw cabbage, shredded carrot, bean sprouts, cilantro, and crushed peanuts.

13. Dig in!

5 Snacks to Keep Kids Energized Through the School Day (That Mom Can Eat Too!)

By Kelly Keltner, naturallynourishedkid.com

Busy schedules have been received. School supplies, new clothes and shoes bought. Bedtimes are being enforced again. Mornings are a rush to beat the clock.

It can be a hectic time as your household gets back into the school year routine. To help you avoid the drive-thru and takeout, here are some snack ideas that are free of refined sugars and will keep your kiddos full and energized through the day.

BONUS: They’re mommy friendly too!

TIME SAVING TIP: Make batches and freeze for convenience.

Honey Cinnamon Roasted Chickpeas

This powerhouse food, also known as garbanzo beans, packs 6g of protein in just half a cup. This is as much protein as a large whole egg! Pair with a side of fruit or veggie sticks for a snack that will keep kids full until mealtime.

Prep Time: 5 min Cook Time: 10-15 min

Ingredients:

• 1 15-oz can chickpeas, drained, rinsed and dried

• 1 tsp of ground cinnamon

• 1 tbs raw organic honey

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.

2. In a small bowl, combine the chickpeas with the cinnamon and honey and mix well.

3. Lay the chickpeas in a single layer on a baking sheet lined with parchment paper.

4. Bake until crispy and browned, about 10-15 minutes.

Store in an airtight container up to 3-4 days.

Recipe from @KidFoodIdeas on Instagram

Flourless Peanut Butter Banana Muffins

If you have a bunch of overripe bananas, put them to good use and bake up a batch of these yummy banana muffins. You won’t miss the flour and superfoods like chia seeds and ground flaxseed pump up the nutritional factor.

Prep Time: 5 min    Cook Time: 20 min Makes 9 mini muffins

Ingredients:

• 1/4 cup natural peanut butter (or any nut/seed butter)

• 2 ripe medium to large bananas

• 1 egg

• 2 tbs raw honey

• 1/2 cup rolled oats (sub gluten-free oats to make recipe gluten-free)

• 1/4 cup ground flaxseed

• 2 tbs chia seeds

• 1 tsp vanilla extract

• 1/2 tsp baking soda

Instructions:

1. Preheat oven to 375 degrees Fahrenheit.

2. Add all ingredients to a blender and blend until the batter is smooth and creamy.

3. Pour batter into greased muffin pan or use cupcake liners. Fill each cup about 3/4 full.

4. Bake for 18-20 minutes, or until a toothpick inserted into the middle comes out clean.

Store in an airtight container for up to a week or freeze.

Recipe by NaturallyNourishedKid.com, adapted from RunningWithSpoons.com

Mango Fruit Roll-Ups (aka Fruit Leather)

This one ingredient (yes, one ingredient!) treat will have your kids pumped to open up their snack totes! This takes some time to cook in the oven but it is worth it. Start it on a lazy weekend morning.

Prep Time: 5 min    Cook Time: 3-4 hours    Makes about 15-20 rollups

Ingredients:

3 large mangoes

Instructions:

1. Preheat the oven to 225 degrees Fahrenheit.

2. Puree the mango in a food processor after removing the skin and core.

3. Pour the puree onto a baking sheet lined with parchment paper. Use a spatula to smooth and spread the puree as even as possible. The layer should be thin but not see through. You may have to use 2 baking sheets.

4. Start checking the puree at 3 hours. Oven temps vary from oven to oven, so it may or may not be ready at this point. When the puree is dry to the touch, it is done.

5. Remove from the oven and cut the sheets into strips. Roll up strips.

Store in an airtight container for up to a week..

Recipe from Clean & Green Kids App

Avocado Toast with Tomatoes

This power snack gives you fiber, fats (the good kind), protein and vitamins all in one.  Choose Ezekiel bread to avoid added sugar and preservatives. It is usually found in the freezer aisle. Ezekiel bread also provides twice the amount of fiber and protein compared to conventional store bought bread.

Prep Time: 5 min    Makes 2 servings

Ingredients:

• Ezekiel Bread - 2 slices

• ½ avocado

• handful grape tomatoes

• lemon wedge

Instructions:

1. Toast the bread

2. Top the toast with sliced avocado, grape tomatoes and fresh ground black pepper.

3. Squeeze lemon juice liberally over everything. This helps to prevent the avocado from browning if you plan to eat it later.

Recipe from @NaturallyNourishedKid on Instagram

Spinach & Mushroom Mini Crustless Quiche

Bake a batch on Sunday and keep it in the fridge. It heats up in 20 seconds in the microwave - perfect for a grab-and-go breakfast on busy weekday mornings.

Prep Time: 15-20 min    Cook Time: 20-25 min Makes 12 mini quiches

Ingredients:

• 1 tbs EVOO

• 12 oz white mushrooms, chopped

• 1 small shallot, thinly sliced

• 3 cups baby spinach, chopped

• pinch nutmeg

• 4 large eggs

• 4 large egg whites

• ¼ cup whole milk

• ¼ cup grated fontina cheese

• salt & pepper to taste

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit. Line a muffin tin with cupcake liners.

2. Heat the oil over medium-low heat. Add mushrooms, shallot and season with S&P. Saute and cook until shallots are soft and mushrooms are slightly browned, about 8-10 minutes.

3. Remove the pan from the heat and stir in the baby spinach and nutmeg until the spinach is just wilted. Set aside to cool.

4. Whisk the eggs, egg whites, and milk. Season with salt and pepper. Stir in the cheese.

5. Divide the egg mixture evenly between the muffin tins, filling about halfway.

6. Top the egg mixture with the mushroom and spinach sauté.

7. Bake until the quiches are well-risen, golden brown and set. Check it at 20 minutes.

8. Remove from the oven and let the pan cool slightly. Remove the quiches and set on a wire rack to cool completely before refrigerating.

Recipe adapted from The Food Network.