Snack

Healthy Snack
Recipes Guide

Table of Contents
Boost Your Energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Best Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Pumpkin Oat Chocolate Cookie Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Easiest Snack Bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Indulge in Veggies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Raw Collard Green Snack Wraps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Avocado Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Fresh & Light Spring Rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Tame a Sweet Tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Blueberry Banana Ginger "Ice Cream" . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Cocoa & Chia Seed Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Raw Cacao Treats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Fill Up with Fiber . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Red Pepper Hummus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Pams Toasted Nori Wrap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Thrive Roasted Chickpeas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 On-the-Go Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

Always have a hearty snack handy to keep your blood sugar stable and reduce adrenal stress.

Boost Your Energy

Best bars
From Nancy L amb, class of 2012

Ingredients: 4 cups natural puffed rice cereal* 1 cups dried cranberries cup sunflower seeds cup roasted pumpkin seeds cup wheat germ cup tahini 1 cup honey 1 cup natural peanut butter 1 tsp. vanilla extract Directions: 1. In a large bowl combine cereal, cranberries, sunflower seeds, pumpkin seeds and wheat germ. Set aside. 2. Combine tahini, honey, and peanut butter in a sauce pan and cook over medium heat until bubbling, stirring constantly to prevent it from burning. Add vanilla and stir until blended. 3. Pour the tahini mixture over the dry ingredients and stir until coated. 4. Transfer the mixture to a 9 x 13" baking dish coated with a natural cooking spray. Press down firmly. 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.
5

Pumpkin Oat Chocol ate Cookie Bars

From Karen Welby, class of 2012

Ingredients: 2 cups rolled oats cup organic applesauce cup almonds 1 tbsp. cinnamon 1 tsp. vanilla extract 1 cup pumpkin puree /3 cup dried cranberries 1 tbsp. maple syrup /3 cup dark chocolate morsels Directions: 1. Preheat oven to 350. 2. Mix all ingredients in bowl. 3. Spray cookie sheet with non-stick cooking spray. 4. Scoop into 1.5 inch "cookies. 5. Bake for 15-20 minutes. Makes about 20 cookies/bars.

Easiest Snack Bars

From Holli Thompson, class of 20 09

Ingredients: 2 cups raw cashews 2 cups pitted medjool dates 2 tbsp. lemon juice 1 tbsp. lemon zest 2 tbsp. raw cacao and cacao nibs cup dried cranberries Directions: 1. Process cashews in food processor until they are well-ground (stop before they turn to butter). 2. Add dates and process until the mixture sticks in a large ball. 3. Add the rest of the ingredients and combine. 4. Line an 812 baking dish to wax or parchment paper, and press dough firmly and evenly. Refrigerate for about 30 min to an hour. 5. Remove from fridge and cut into bars, or roll into balls. 6. Store in a glass container in the fridge or freezer.

Eat plenty of veggies every day to ensure your body gets the vital nutrients it needs to thrive.

Indulge in Veggies

R aw Coll ard Green Snack Wr aps

From Abby Bliss White, class of 2012

Ingredients: 2-4 collard greens, stems cut off Coconut oil Hummus Avocados Pumpkin seeds Sea salt Directions: 1. Start with your collard green with the stem cut off, and lay it on a plate, the dark green side facing down. 2. Spread half of the green with mashed avocado, and the other half with hummus. Sprinkle with pumpkin seeds for a little extra crunch. 3. Drizzle with a little melted coconut oil, and sprinkle sea salt on top. 4. Wrap it all together like a little burrito and enjoy!

Avocado Salsa
From Melanie Alber t, class of 20 0 6

Ingredients: 1 avocado 2-3 heirloom tomatoes 3 tbsp. fresh lime or lemon juice 2-3 green onions 1 fresh garlic clove Handful of cilantro, basil, or lemon basil Sea salt (to taste) 2 Persian or Armenian cucumbers, sliced Directions: 1. Chop and hand-mix all ingredients except the cucumbers. 2. Use sliced cucumbers to scoop the salsa.

10

Fresh & Light Spring Rolls

From Diana Chaplin, class of 2012

Ingredients:
Spring Rolls: Dipping Sauce: 1 package of spring roll wrappers Thin rice noodles (or quinoa) 1 cup avocado, sliced 1 cup summer squash, sliced 1 cup carrots, sliced 1 cup crimini mushrooms, sliced 1 cup sprouts 1 cup cucumber, sliced Directions: 1. Make 1 serving of thin rice noodles according to package instructions. 2. Lay out chopped vegetables, and a wide bowl of water to dip the spring roll wrappers into. 3. Place two wrappers in water for about 10 seconds, just until they soften, then pull one out slowly and lay flat on your work space. Absorb any excess water with a towel. 4. Add a small amount of noodles or quinoa, and various combinations of vegetables into the center of the spring roll sheet. Dont put in too much, just about 4 fingers worth. 5. Pull one horizontal end of the sheet over the center contents and tuck under, then tuck in the two ends like a burrito, and finally roll it up by pulling the other horizontal end around the entire roll. This might take a little practice. 6. If your spring roll sheets are thin and not staying together, add the second sheet and wrap around the first in the same way. 7. Repeat until all your veggies are used up, not letting the outside of the spring rolls touch because they will be sticky. 8. Combine all the dipping sauce ingredients and serve! 11 cup water 2 tbsp. organic soy sauce 1 tsp. fish sauce 1 tsp. brown sugar fresh orange, squeezed 1 tsp. fresh ginger, chopped 1 tbsp. scallions, chopped Sprinkle of dried red pepper flakes

K ale Chips
From Anne Antonucci, class of 20 08

Ingredients: 1 or 2 bunches of kale Olive oil Parmesan cheese, garlic, or any other seasoning you like (optional) Directions: 1. Preheat oven to 425. 2. Remove kale from stalk, leaving greens in large pieces. 3. Place kale in a bowl with a little bit of olive oil; use your hands to mix. 4. Place kale on a cookie sheet and sprinkle any optional ingredients on top. 5. Bake for 5 minutes or until it starts to turn brown. Keep an eye on the kale as it can burn quickly. 6. Remove from oven and serve.

12

Treat yourself occasionally to naturally sweet foods without artificial ingredients.

Tame a Sweet Tooth

13

Blueberry Banana Ginger "Ice Cream "

From Abby Bliss White, class of 2012

Ingredients: 1 frozen banana 1 cup fresh blueberries 1/2 tbsp. fresh ginger, minced Directions: 1. Place all the ingredients into a high speed blender and blend until just combined. 2. Pour creamy concoction into your favorite bowl, marvel at the beauty, and savor every little bite.

14

Cocoa & Chia Seed Pudding

From Marissa Vicario, class of 2010

Ingredients: /3 cup chia seeds 2 tsp. raw cacao powder 2 tsp. raw honey, agave nectar, or coconut sugar Directions: 1. Stir together the almond milk, chia seeds, cacao powder and sweetener. 2. Let the mixture sit for 30 minutes, stirring every 5 minutes until it thickens. 3. Sweeten to taste with raw honey or stevia. Garnish with fresh berries. 2 cups almond milk

15

R aw Cacao Treats
From Ramona Beville, class of 2010

Ingredients: 1 cup raw cacao powder 4 cup melted cocoa butter cup melted coconut oil Dash of sea salt Few shakes of stevia powder cup agave nectar or cup melted honey (add last and be careful not to over mix) 1 tsp. vanilla powder Hemp seeds, walnuts, or cashews (optional) Directions: 1. Mix all the ingredients in a blender or by hand. 2. Pour onto wax paper covered cookie sheet. 3. Refrigerate for 30 minutes. 4. Slice and snack!

16

Eat daily fiber to reduce inflammation and detox from the inside out.

Fill Up with Fiber

17

Red Pepper Hummus

From Nancy L amb, class of 2012

Ingredients: 1 can of chickpeas cup tahini 1 lemon, squeezed 1 tbsp. minced garlic Salt & pepper 1 red pepper Directions: 1. Use a food processor to blend the chickpeas with tahini. 2. Add the lemon juice, minced garlic, and some salt and pepper. 3. Roast and chop a red pepper, peel off the darkened outer skin, then chop and toss in the food processor with the hummus. 4. Enjoy with vegetable sticks or tortilla chips!

18

PAMS TOASTED NORI WR AP

From Pam Bilfeld, class of 2011

Ingredients: 1 square of toasted nori sheets 1 tbsp . tahini carrot cucumber Pinch of broccoli sprouts jalapeno pepper or dried red pepper flakes (optional) Directions: 1. Lay out nori sheet on flat surface. 2. Mix tahini with chopped jalapeno of red pepper flakes (optional if you like spicy) . 3 . spread tahini slightly below center of nori sheet, being careful not to bring too close to the edges . 4 . slice carrot and cucumber in long thin strips, then cut in half . 5 . Place carrots, cucumbers, broccoli sprouts on top of tahini . 6 . Carefully roll up the nori, but not too tight to avoid breakage . 7 . Cut according to desired length . Variations: use any fresh vegetables and herbs you like.

19

THRIve RoasTed CHICKPeas

From Mar yAnn Jones, class of 2010

Ingredients: 1 can organic chickpeas, drained & rinsed 1 tbsp . extra virgin olive oil 1 tsp . dried oregano salt & pepper Directions: 1 . Combine all ingredients in a bowl & blend well . 2 . spread in one layer onto a sheet pan . 3 . bake at 350 for 15-45 minutes depending on whether you want them soft or crunchy . 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.

20

On -the- Go Mix
From Jessica Wang, class of 2012

Ingredients: cup goji berries cup mulberries cup salted cashews cup sunflower seeds cup pumpkin seeds cup raisins Directions: Combine ingredients into a jar or plastic bag and carry in your purse wherever you go!

21

Want to learn more about the power of food?

Listen to this free interview with David Wolfe, one of Integrative Nutritions wellness experts, and learn why superfoods and raw foods are so important to your diet.

22