HealthySnacks_RecipeGuideFINAL

7/28/2019 HealthySnacks_RecipeGuideFINAL

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Snac

Healthy SnackRecipes Guide


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Table of ConTenTs

Boost Your Energy 4

bt br 5

Pmpki ot Chct Cki br 6

eit sck br 7

Indulge in Veggies 8

Rw Cr Gr sck Wrp 9

ac s 10

frh & light sprig R 11

K Chip 12

Tame a Sweet Tooth 13

brr b Gigr "Ic Crm" 14

Cc & Chi s Pig 15

Rw Cc Trt 16

Fill Up with Fiber 17

R Pppr Hmm 18

Pams Toasted Nori Wrap 19

Thri Rt Chickp 20

o-th-G Mi 21


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4

Boost Your EnergyAlways have a hear snack handy to keep your blood

sugar stable and reduce adrenal stess.


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5

besT baRs

From Nancy Lamb, class of 2012

Ingredients:

4 cp tr p ric cr*

1 cp ri crrri cup sunower seeds

cp rt pmpki

cp wht grm

cp thii

1 cp h

1 cp tr pt ttr

1 tp i trct

Directions:

1. In a large bowl combine cereal, cranberries, sunower seeds, pumpkin seeds

wht grm st i

2 Cmi thii, h, pt ttr i c p ck r

mim ht ti ig, tirrig ctt t prt it rm rig

a i tir ti

3 Pr th thii mitr r th r igrit tir ti ct

4 Trr th mitr t 9 13" kig ih ct with tr

cooking spray. Press down rmly. Cool for one hour. Cut into bars.

*You can substitute whole cooked brown rice, but you won't get as crunchy

of a snack bite.
http://www.ramblinlambwellness.com/http://www.ramblinlambwellness.com/


6/22

6

PuMPKIn oaT CHoColaTe

CooKIe baRs

From Karen Welby, class of 2 012

Ingredients:

2 cp r t

cp rgic ppc

cp m

1 tp cim

1 tp i trct

1 cp pmpki pr

/3 cp ri crrri

1 tp mp rp/3 cp rk chct mr

Directions:

1 Prht t 350

2 Mi igrit i w

3 spr cki ht with -tick ckig pr

4 scp it 15 ich "cki

5 bk r 15-20 mit

Makes about 20 cookies/bars.
http://run-with-nutrition.com/http://run-with-nutrition.com/


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7

easIesT snaCK baRs

From Holl i Thompson, class of 2009

Ingredients:

2 cp rw chw

2 cp pitt mj t

2 tp m jic

1 tp m zt

2 tp rw cc cc i

cp ri crrri

Directions:1 Prc chw i prcr ti th r w-gr (tp r th

tr t ttr)

2 a t prc ti th mitr tick i rg

3 a th rt th igrit cmi

4. Line an 812 baking dish to wax or parchment paper, and press dough rmly

Rrigrt r t 30 mi t hr

5 Rm rm rig ct it r, r r it

6 str i g ctir i th rig r rzr
http://nutritionalstyle.com/2011/08/02/easiest-snack-bars/http://nutritionalstyle.com/2011/08/02/easiest-snack-bars/


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Indulge in VeggiesEat plent of veggies ever day to ensure your body gets the

vital nutients it needs to thrive.


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RaW CollaRd GReen snaCK WRaPs

From Abby Bliss White, class of 2 012

Ingredients:

2-4 cr gr, tm ct

Cct iHmm

ac

Pmpki

s t

Directions:

1 strt with r cr gr with th tm ct , it pt, th rk

gr i cig w

2 spr h th gr with mh c, th thr h with

hmm sprik with pmpki r itt tr crch

3 drizz with itt mt cct i, prik t tp

4 Wrp it tgthr ik itt rrit j!
http://blissholistichealth.com/http://blissholistichealth.com/


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10

avoCado salsa

From Melanie Albert, class of 2006

Ingredients:

1 c

2-3 hirm tmt3 tp rh im r m jic

2-3 gr i

1 rh gric c

H citr, i, r m i

s t (t tt)

2 Pri r armi ccmr, ic

Directions:

1 Chp h-mi igrit cpt th ccmr

2 u ic ccmr t cp th
http://experiencenutritiongroup.com/http://experiencenutritiongroup.com/


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11

fResH & lIGHT sPRInG Rolls

From Diana Chaplin, class of 2012

Directions:1 Mk 1 rig thi ric ccrig t pckg itrcti

2 l t chpp gt, wi w wtr t ip th prig r wrppr it

3 Pc tw wrppr i wtr r t 10 c, jt ti th t, th p t

slowly and lay at on your work space. Absorb any excess water with a towel.

4 a m mt r qi, ri cmiti gt it th

center of the spring roll sheet. Dont put in too much, just about 4 ngers worth.

5 P hrizt th ht r th ctr ctt tck r, th tck i

the two ends like a burrito, and nally roll it up by pulling the other horizontal end around

th tir r Thi might tk itt prctic

6 I r prig r ht r thi t tig tgthr, th c ht wrp

around the rst in the same way.

7 Rpt ti r ggi r p, t ttig th ti th prig r tch

c th wi tick

8 Cmi th ippig c igrit r!

Ingredients:

sprig R:

1 pckg prig r wrpprThi ric (r qi)

1 cp c, ic

1 cp mmr qh, ic

1 cp crrt, ic

1 cp crimii mhrm, ic

1 cp prt

1 cp ccmr, ic

dippig sc:

cp wtr2 tp rgic c

1 tsp. sh sauce

1 tp rw gr

rh rg, qz

1 tp rh gigr, chpp

1 tp ci, chpp

Sprinkle of dried red pepper akes
http://www.facebook.com/LivingBodyWellnesshttp://www.facebook.com/LivingBodyWellness


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Kale CHIPs

From Anne Antonucci, class of 2008

Ingredients:

1 r 2 ch k

oi iPrm ch, gric, r thr ig ik (pti)

Directions:

1 Prht t 425

2 Rm k rm tk, ig gr i rg pic

3 Pc k i w with itt it i i; r h t mi

4 Pc k cki ht prik pti igrit tp

5 bk r 5 mit r ti it trt t tr rw Kp th k it

c r qick

6 Rm rm r
http://www.healholistically.com/http://www.healholistically.com/


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Tame a Sweet Tooth

Treat yourself occasionally to natrally sweet foodswithout aricial ingedients.


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bluebeRRy banana GInGeR "ICe CReaM"

From Abby Bliss White, class of 2 012

Ingredients:

1 rz

1 cp rh rri1/2 tp rh gigr, mic

Directions:

1 Pc th igrit it high p r ti

jt cmi

2 Pr crm cccti it r rit w, mr t th t,

r r itt it
http://blissholistichealth.com/http://blissholistichealth.com/


15/22

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CoCoa & CHIa seed PuddInG

From Marissa Vicario, class of 2010

Ingredients:

2 cp m mik

/3 cp chi

2 tp rw cc pwr

2 tp rw h, g ctr, r cct gr

Directions:

1 stir tgthr th m mik, chi , cc pwr wtr

2 lt th mitr it r 30 mit, tirrig r 5 mit ti it thick

3 swt t tt with rw h r ti Grih with rh rri
http://www.whereineedtobe.com/http://www.whereineedtobe.com/


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RaW CaCao TReaTs

From Ramona Bevil le, class of 2010

Ingredients:

1 cp rw cc pwr

4 cp mt cc ttr cp mt cct i

dh t

fw hk ti pwr

cp g ctr r cp mt h ( t cr t t

r mi)

1 tp i pwr

Hmp , wt, r chw (pti)

Directions:

1 Mi th igrit i r r h

2 Pr t w ppr cr cki ht

3 Rrigrt r 30 mit

4 sic ck!
http://www.nourishyoursoulnutrition.com/http://www.nourishyoursoulnutrition.com/


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Fill Up with FiberEat daily ber to reduce inammation and

detox om the inside out.


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Red PePPeR HuMMus

From Nancy Lamb, class of 2012

Ingredients:

1 c chickp

cp thii1 m, qz

1 tp mic gric

st & pppr

1 r pppr

Directions:

1 u prcr t th chickp with thii

2 a th m jic, mic gric, m t pppr

3 Rt chp r pppr, p th rk tr ki, th chp

t i th prcr with th hmm

4 ej with gt tick r trti chip!
http://www.ramblinlambwellness.com/http://www.ramblinlambwellness.com/


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PAMS TOASTED NORI WRAP

From Pam Bilfeld, class of 2011

Ingredients:

1 qr tt ri ht

1 tp thii

crrt

ccmr

Pich rcci prt

jalapeno pepper or dried red pepper akes (optional)

Directions:

1. Lay out nori sheet on at surface.

2. Mix tahini with chopped jalapeno of red pepper akes (optional if you

ik pic)

3 spr thii ight w ctr ri ht, ig cr t t rig t

c t th g

4 sic crrt ccmr i g thi trip, th ct i h

5 Pc crrt, ccmr, rcci prt tp thii

6 Cr r p th ri, t t t tight t i rkg

7 Ct ccrig t ir gth

Variations:use any fresh vegetables and herbs you like.
http://www.ahealthylifenow.com/http://www.ahealthylifenow.com/


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THRIve RoasTed CHICKPeas

From MaryAnn Jones, class of 2010

Ingredients:

1 c rgic chickp, ri & ri

1 tp tr irgi i i

1 tp ri rg

st & pppr

Directions:

1 Cmi igrit i w & w

2 spr i r t ht p

3 bk t 350 r 15-45 mit pig whthr wt thm

t r crch

Variations:

Add dried herbs & spices of your choice.

Roast 1 package organic grape tomatoes with chickpea mixture.

Serving suggestions:

Serve over lettuce with crumbled feta.Serve in endive leaves.

Add to salads.

Add to sauted greens like broccoli rabe or kale.
http://maryann-jones.healthcoach.integrativenutrition.com/http://maryann-jones.healthcoach.integrativenutrition.com/


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21

on-THe-Go MIx

From Jessic a Wang, class of 2012

Ingredients:

cp gji rri

cp mrri cp t chw

cup sunower seeds

cp pmpki

cp rii

Directions:

Cmi igrit it jr r ptic g crr i r pr whrr

g!


22/22

Want to learn more about

the power of food?

lit t thi r itriw with di W,

Integrative Nutritions wellness experts, and learn why superfoods

rw r imprtt t r it
http://www.integrativenutrition.com/lp/david-wolfehttp://www.integrativenutrition.com/lp/david-wolfe

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HealthySnacks_RecipeGuideFINAL