Viewing entries tagged
snack

3 Healthy & Vegan Snacks : Raw Guacamole, Caramel Apples, & Banana Bars

3 Healthy & Vegan Snacks : Raw Guacamole, Caramel Apples, & Banana Bars

If you're swearing off chips and cookies at the start of the new year, these healthy and vegan snacks will keep you satisfied and on the right track. All three recipes can be made in a cinch. They use a handful of natural ingredients, they're preservative-free, and they're perfect for sharing. Watch the video above to learn more about how PumpUp member @rawincollege prepared her raw guacamole, caramel apple slices, and vegan banana bars.

4 Healthy Christmas Desserts That You Can Make ASAP - Get Healthy With Valentina

4 Healthy Christmas Desserts That You Can Make ASAP - Get Healthy With Valentina

Apart from the pressures of choosing the right presents or catching up with friends and family, the holidays can also be a time of disappointment, financial strain, feuds, travel problems and being alone or far away from loved ones. Instead of enduring another stressful festive season, I'm sharing these amazing and healthy Christmas desserts to put the 'merry' back into your holiday festivities.

Vegan Orange Chocolate Bliss Balls

Vegan Orange Chocolate Bliss Balls

Ball is life. When you find yourself craving a Terry's Chocolate Orange, think of these orange chocolate bliss balls instead. They're simple to make and they don't require any laborious baking or melting. All you'll need is a food processor and a few simple ingredients. Rich, moist, and decadent, orange chocolate bliss balls are the perfect solution for the chocolate-fuelled athlete inside of you. Make them as snacks for yourself, or as gifts for your friends. Bliss balls are for sharing.

The Easiest No Bake Protein Bar

The Easiest No Bake Protein Bar

Protein bars are awfully convenient. There's a catch: most of them are full of sugar and additives, comparable to a candy bar! I came up with a no bake protein bar recipe that uses five ingredients. You probably already have these in your kitchen, too. Use this recipe as a base for your no bake protein bar and add the extra ingredients of your choice if you want to play around with the flavour and texture. These protein bars are incredibly easy to make, completely customizable, and can be made vegan-friendly.

Crunchy Roasted Chickpeas : Sweet and Savoury

Crunchy Roasted Chickpeas : Sweet and Savoury

Chickpeas-2.jpg

I decided to try something slightly different than usual — I made something savoury. But worry not, friends with sweet tooth syndrome.  You have the option to transform these crunchy roasted chickpeas into something sweet!This is a much healthier alternative to potato chips. The crunchy roasted chickpeas will for sure satisfy your cravings for something with a bit more bite. They require only two ingredients, in addition to whichever spices you prefer! They're super easy and better yet, they're sky-high in fiber and protein. These crunchy roasted chickpeas are the perfect snack for those on a plant-based diet.

Crunchy Roasted Chickpeas - The perfect healthy snack. It can be made sweet or salty. Toss those potato chips and eat these instead! // The PumpUp Blog

Crunchy Roasted Chickpeas - Savoury Version

  • 300g can of chickpeas (drained)
  • ½ teaspoon olive oil
  • ½ teaspoon garlic powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon cayenne pepper (feel free to omit if you can’t handle spicy food!)
  • Pinch of sea salt

Crunchy Roasted Chickpeas - Sweet Version

  • 300g can of chickpeas (drained)
  • ½ teaspoon coconut oil
  • ½ teaspoon cinnamon
  • 1 tablespoon honey
  • Pinch of sea salt

Instructions:

  1. Preheat oven to 400°F
  2. Rinse and drain chickpeas, place onto a parchment-lined cookie tray and dry with a paper towel.
  3. Bake the chickpeas in the oven for about 20 minutes.
  4. Remove from the oven and toss them in the oil and spices, coating them evenly.
  5. Place the tray back into the oven for 15 to 20 minutes until crispy.
  6. Let them cool a bit before enjoying.

 

This recipe for crunchy roasted chickpeas was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Need a healthy snack idea? Try these banana sushi bites

Need a healthy snack idea? Try these banana sushi bites

image1-1.jpg

You're hosting a party and you're running out of healthy snack and dessert options. That's okay. This banana sushi recipe is a crowd-pleaser that can feed a ton of people. It combines classic flavours into one delightfully bite-sized snack. Not only does it accommodate vegetarian and gluten free diets, it's also aesthetically pleasing and tasty. The key is to line the outer ring of each banana slice with a nut butter so that everything sticks together. Use natural peanut butter for the best results (it's better for you too!).  Feel free to top this with coconut flakes, a dash of cinnamon, or whatever your heart desires.

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog

Ingredients

  • 1 banana
  • 4-5 tbsp natural peanut butter
  • 1/2 cup coconut flakes
  • 1/2 cup slivered almonds

These banana sushi bites are the healthiest party snack you'll ever make // Recipe from the PumpUp Blog

Directions

Cut the banana into small slices and spread the peanut butter all over the sides of each banana slice.  Sprinkle coconut flakes or slivered almonds over the peanut butter layer.

Loved learning about these peanut butter banana sushi bites? This was created by PumpUp members @tyler_bacc and @tysa. Let them know if you tried it in the comments below! 

Love oreos? Wait till you try these reinvented vegan oreo biscuits.

Love oreos? Wait till you try these reinvented vegan oreo biscuits.

IMG_0878.jpg
My relationship with Oreos is complicated. I never used to like them, but I developed a special love for them when stressful times hit me. After a bit of research, I decided to make my own, healthier version of the bite sized biscuits. My reinvented vegan oreo biscuits will fill you up and curb those sugar cravings!


Before you try this recipe, make sure you put a can of coconut milk in the fridge for at least one day. The milk needs to separate from the coconut pulp so that you can create the recipe.


Reinvented vegan oreo biscuits

For the biscuits

  • 100 g nuts
  • 120 g pitted dates
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of the sweetener of your choice

For the filling

  • 1 can (165ml) of coconut milk with 78% pulp
  • 1 teaspoon any sweetener of your choice
  • 1 teaspoon vanilla extract
  • 3 tablespoons of coconut oil

Reinvented vegan oreo biscuits // Recipe from the PumpUp Blog

Instructions
  • Place all the vegan oreo biscuit ingredients into a food processor and blend until the mixture forms a paste. Keep an eye out on the mixture: if you blend it too much, it'll get really oily.
  • Take ingredients out of the food processor and knead it to form a thick dough. Roll it out, and use a rounded glass to cut the dough into firm, round, biscuit shaped discs. Leave them in the fridge while you make the filling.
  • For the vegan oreo biscuit cream, take the coconut pulp out of the can and place it in a bowl (separate from the milk).
  • Mix the pulp with sweetener, vanilla, and coconut oil until it forms a soft texture.
  • Take your vegan oreo biscuits out of the fridge and sandwich the cream filling between them.
  • Serve immediately or let it chill in the fridge before eating.

These reinvented vegan oreo biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s vegan oreo biscuits in the comments below!

4 healthy summer snacks that are perfect for sharing

4 healthy summer snacks that are perfect for sharing

Screen-Shot-2015-06-19-at-10.40.16-AM.png

There's something about summer that makes life sweeter than it already is. You've earned ample time to relax in shorts, warm up at bonfires, camp under the stars, and make the most out of long summer days. Take this month as a time to reflect. Always take personal responsibility for your life and your happiness, but also care for the health of the relationships in your life. Remind other people that you love them, and make it a habit. Spending your summer in isolation by the pool certainly sounds like a great idea, but creating memories with those around you will make your summer 10 times better. Forgive. If you truly care for someone, allow them to be human. We all make mistakes and expect forgiveness. It comes to us a lot faster when we offer it genuinely. And don’t forget to enjoy and share food memories because eating healthy food with someone never fails. Here are some healthy summer snacks that you can share with your loved ones this summer.

healthy-summer-snacks

Chia Rhubarb Muffins

Chia Rhubarb Muffins // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 1 ½ cups spelt flour • ½ cup rolled oats • 1 1/2 tsp. baking powder • 1/2 tsp. baking soda • 1/2 tsp. salt • 3 Tbsp. chia seeds + ¼ cup water • ¼ cup maple syrup • 2 tbsp. extra virgin olive oil • 1/2 cup orange juice • 1 tsp. vanilla extract • 1 1/4 cup finely chopped rhubarb • 1/3 cup chopped dried apricots (or raisins, dates, cranberries, cherries, etc.)

Directions

Combine chia seeds and water in a glass and set aside for at least 15 minutes. Preheat the oven to 350 F. Line a muffin pan with liners. In a large mixing bowl, stir together the flours, baking powder, baking soda and salt until combined.  In another bowl, add the chia seed gel, olive oil, maple syrup, orange juice and vanilla extract. Whisk until smooth by hand. Add to the flour mixture and blend just until moistened but lumpy. Stir in the rhubarb and apricots. Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle the topping of your choice onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely

Vegan red pepper cashew dip

Screen Shot 2015-06-19 at 10.40.04 AM

Ingredients

  • 1/2 cup cashews (soaked for a few hours if you don't have a high speed blender)
  • 1/2 tablespoon white miso
  • 1 tablespoon nutritional yeast
  • 2 teaspoons Bragg's Liquid Aminos (Or other raw soy sauce)
  • 1/4-1/2 cup water
  • salt and pepper
  • 1/2 red pepper (use the rest for dipping!)

Directions

Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.

Frozen yogurt bites

Frozen Yogurt Bites // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 1 cup yogurt
  • 1/4 cup fresh strawberries, sliced
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh raspberries
  • 1/2 cup fresh mango, diced

Directions

On a baking sheet, lay out 12 silicon muffin cups. Dollop some yogurt into each cup, until all the yogurt is gone.Place a few pieces fruit into each cup, pressing them down into the yogurt with the tip of your finger. Place the cups into the freezer, and freeze overnight, or until the yogurt is set.Once frozen, remove from the cases and serve, or place in an air-tight plastic bag and store in the freezer for up to 2 weeks.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog

Ingredients

  • 100g instant oats
  • 90g whole wheat flour
  • 1 ½ tsp baking powder
  • 1 ½ tsp  ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil, melted
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ c agave
  • ¼ c raisins

Directions

Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil or butter, egg, and vanilla. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Chill for 30 minutes.

Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

With Love,

Valentina

These healthy summer snacks are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

10 Inspiring Healthy Snack Recipes from #ChallengeMe Day 2

10 Inspiring Healthy Snack Recipes from #ChallengeMe Day 2

Screenshot_2015-06-02-18-21-41.jpg

Never let the munchies get the best of you. Gnawing, cookie monster-like cravings are never a good feeling to have, and can lead to overindulging if they aren't addressed. If you're in a bind for time, the quickest and easiest healthy snack 'recipes' are fruits, veggies, and mixed nuts. Prepare cut-up veggies and fruits in advance so that you have a healthy snack ready for you at any time of the day. Better yet, keep 'grab and go' items like bananas, apples, and pears handy (no meal prep required)! Pair your healthy snack with a lean source of protein to keep you fuller for longer. Need inspiration for healthy snack recipes? Check out these ideas from Day 2 of PumpUp's #ChallengeMe challenge. 10 healthy snack recipes - Recipe roundup from the PumpUp Blog

Passionfruit Mousse

Passionfruit Mousse - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member fabfit

  • 1/4 cup passion fruit concentrate
  • 1/2 cup plain greek yogurt
  • 3 dates

Directions

  1. Blend all ingredients together in a blender
  2. Set in the fridge for a few hours before spooning it out into individual glasses

Peanut Butter Apple Rings

Peanut Butter Apple Rings - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member amanda_brennan
  • 1 apple
  • 1 tbsp peanut butter
  • A handful of granola
  • 1/2-1 tsp honey
Directions
  1. Core an apple and slice it into rings
  2. Spread light or natural peanut butter on top of the apples
  3. Top it with granola and drizzle it with honey

Strawberry Banana Muffins

Strawberry Muffins - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member cklassen

  • 3 bananas
  • 1 cup milk of your choice
  • 2 eggs
  • 1 tbsp baking powder
  • 1 tsp vanilla
  • 3 cups oats
  • 3 chopped strawberries

Directions

  1. Preheat oven to 375F
  2. Mash bananas in large bowl
  3. Mix in milk, eggs, baking powder, vanilla
  4. Slowly incorporate oats and strawberries
  5. Fill into muffin liners, about 3/4 full
  6. Bake at 375F for 25 minutes

Low Sugar Peanut Butter Cookies

Low sugar peanut butter cookies - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe courtesy of PumpUp member kmichellebeauty

  • 1 cup peanut butter
  • 1 cup stevia
  • 1 tsp baking powder
  • 1/4 tsp spice of your choice
  • 1 egg
  • Sprinkling of granola

Directions

  1. Mix peanut butter and stevia together, then add the baking powder and spice(s)
  2. Add the egg until fully incorporated, then fold in granola
  3. Bake at 350 degrees 10-12 minutes.

Banana Strawberry Smoothie

Strawberry Banana Smoothie - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog Recipe courtesy of PumpUp member stephs_

  • 1 banana
  • 1 cup low fat sugar free strawberry yogurt
  • 1 cup almond milk
  • Ice

Directions

  1. Blend all ingredients together, adding ice and almond milk as needed to achieve desired consistency
  2. Pour into glass of your choice

Nutty bites

Nutty Bites - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member fitgirl_95
  • 1 cup assorted mixed nuts
  • 1/2 tsp almonds
  • 1/2 tsp cardamom
  • Drizzle of organic honey
Directions
  1. Preheat oven to 200 degrees F
  2. Mix all ingredients in a bowl, and in an oven save dish lined with parchment paper
  3. Place in oven for 2 hours, or till nice and crispy

Banana mug cake

Banana Mug Cake - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe from PumpUp member lieke_vv
  • 1/3 banana
  • 1 tbsp vegetable oil
  • 1 tbsp sweetener (honey is fine)
  • 3 tbsp flour of your choice
  • 1/4 tsp vanilla extract
  • 1/4 tsp baking powder
  • Pinch of salt
  • Pinch of cinnamon
Directions
  1. In a mug, mash the banana and incorporate the oil, honey, and vanilla into the mixture
  2.  Add in the flour, baking powder, salt, and cinnamo and mixed til combined
  3. Microwave for 45-55 seconds (timing may vary)

Crispy zucchini boats

Crispy zucchini boats  - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member chillerstrasse
  • 1 zucchini
  • 1 tbsp of olive oil
  • 1/2-1 tsp fresh or dried basil
  • Sprinkling of salt
  • Grated parmesan
  • Breadcrumbs (optional)
Directions
  1. Preheat oven to 350F/180C
  2. Mix basil, olive oil, salt in a small bowl
  3. Cut the zucchini lengthwise and brush the slices with oil mixture
  4. Mix grated parmesan with breadcrumbs (if using) and sprinkle abundantly on top of the zucchini
  5. Place in an oven safe dish for 15 to 20 minutes

Avocado toast

Avocado Toast - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog
Recipe by PumpUp member taylortherunner
  • 1 slice whole grain toast
  • 1 avocado
  • Freshly cracked black pepper
  • Parmesan cheese (optional)

Directions

  1. Place whole grain toast into a toaster
  2. While waiting, slice avocado in half, then make small strips to layer on top of the toast
  3. Sprinkle pepper and cheese

Fruity wonton snack cups

Fruity wonton cups - #ChallengeMe Day 2 | Healthy Snacks from the PumpUp Blog

Recipe by PumpUp member natsichon

  • 3-5 Wonton wrappers
  • Olive oil

Toppings

  • 3-8 tbsp greek yogurt
  • Sliced fruit (strawberries, kiwis, and pineapples work well)
  • Mixed nuts

Directions

  1. Preheat oven to 350F
  2. Lightly spray muffin tin with olive oil and place wonton wrappers into it
  3. Bake for 8-10 mins, keeping a careful eye on the wonton wrappers
  4. Let cool, then add desired toppings

 

Apple Chai Quinoa Porridge

Apple Chai Quinoa Porridge

Quinoa-Porridge.jpg
The first time I attempted to make this delightfully sweet quinoa porridge was a couple of weeks ago, and I haven't been able to stop experimenting with different spices, nuts and fruits since! It was just a matter of time before I tried a chai tea version, because I'm THAT obsessed.
This quinoa porridge is absolutely perfect to make as a quick, warm and yummy dinner on a cold night, but it's just as good on a sunny morning for breakfast. It won't take you more than twenty minutes to put together and I promise it'll keep you full while curbing those sugar cravings thanks to all the protein and fiber it holds!
You can even make it the night before and keep it in the fridge overnight to grab the next morning for breakfast or as a snack. Quinoa porridge is one of those very versatile dishes that you can eat whenever you want and spice up with whatever toppings you like!

Quinoa Porridge Ingredients

  • 1 cup non dairy milk
  • 1/2 cup quinoa
  • 1 medium apple chopped in small pieces
  • 1 teaspoon cinnamon powder
  • 1 teaspoon cardamom powder
  • 1 teaspoon ground ginger
  • 2-3 anise stars
  • Honey or sweetener of choice
1. Pour milk into a pot and bring to boil.
2. Once the milk is boiling (bubbling), add in your quinoa.
3. Add in your spices and sweetener.
4. Stir everything together and let it sit, keep an eye on it at all times and stir from time to time to avoid sticking.
5. Once you see that your quinoa's almost done (there should be some of the milk still, almost like a rice pudding consistency) add in your chopped apples and combine them into the mixture. Let it all sit for around two minutes or until they tender.
6. Once it's done, pour into a bowl and top with your favorite nuts and seeds. Enjoy!
Apple chai quinoa porridge
This recipe for apple chai quinoa porridge was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

The 4 easiest healthy snacks on earth : get healthy with Valentina!

The 4 easiest healthy snacks on earth : get healthy with Valentina!

Screen-Shot-2015-03-20-at-4.30.43-PM.png
  • Creamy cucumber slices
  • Peanut butter and dates
  • Dark chocolate mandarin oranges
  • Dark chocolate banana slices

Hola Amigos!

It's finally spring!  I think that spring is nature’s way of saying, "Don’t give up and keep marching to your dreams!"   My favorite thing about March is probably knowing that spring and summer are just around the corner. Though I love many things about winter, running in cold weather isn't one of them. Thanks to spring, racing season is starting back up again. The days will be longer, there'll be more sun, and most importantly, there'll be more time for running. 

Because this month's theme is to #MarchToYourDream, it's important to stay true to yourself and follow your heart as you pursue your ambitions. As long as you keep doing that, tomorrow's hopes and dreams will never die. Your heart will guide you to accomplish many things and give you the courage to overcome challenges and obstacles. Whatever's in store for your future, never let anybody stand in your way. March to your dreams with the easiest healthy snacks on earth!

Creamy Cucumber Slices

easiest healthy snacks on earth

Ingredients

  • 1 cucumber, sliced
  • 1/2 cup goat cheese, feta or cream cheese
  • 1/2 cup pomegranate seeds

Directions

Place the sliced cucumber onto a serving dish- Add 1 tablespoon of cheese to each slice. Sprinkle with pomegranate seeds. Enjoy!

Peanut Butter & Dates

easiest healthy snacks peanut butter dates

Ingredients

  • Whole pitted dates
  • Peanut butter

Directions

Open one date with your fingers or a knife. Use fingers to open out date creating some kind of a “pocket” for your stuffing. Scoop a generous teaspoon of peanut butter inside the date. Close the date. Enjoy!

Dark chocolate mandarin oranges 

easiest healthy snack dark chocolate mandarin orange

Ingredients

  • 5 mandarin oranges
  • ½ cup dark chocolate chips
  • sea salt

Directions

Line a baking sheet with parchment and set side. Peel the mandarin oranges. Melt the chocolate chips. Dip each slice halfway into the melted chocolate and place on prepared baking sheet. Sprinkle with salt and repeat until all slices are evenly coated and sprinkled with salt. Refrigerate for 10 minutes or until chocolate has hardened. Enjoy!

Dark chocolate banana slices

dark chocolate banana lollipops

Ingredients

  • 1 large banana
  • 2-3 tablespoons of dark chocolate; melted
  • preferred toppings (I used chia seeds and pistachios)

Directions

First peel your banana, place on a baking sheet, and evenly spread on dark chocolate, covering just the top half of your banana. Then sprinkle on toppings and press them lightly into the melted dark chocolate to ensure they will stick. Using a sharp knife, evenly slice the banana. Transfer the banana a Tupperware. Place the banana into the freezer and freeze for about an hour. Enjoy!

With Love,

Valentina

This post is part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

[gallery]

5-Minute Apple and Red Pepper Bruschetta

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Hey guys! I hope everyone had a good end of semester, and that you weren’t  really stuck doing things until the very last minute…unlike me. I  did EVERYTHING last minute, including this post. I always feel so guilty during this time of year because I never end up doing everything I set out to do, mostly because school deadlines get in the way. But rest assured, all is finished, and I now get to focus on the important things, like making DIY gifts for family and friends!

The recipe this month is an amazing appetizer that will wow all of your guests at any dinner party or event you need to bring a little something to. I swear, every time I make this bruschetta, it disappears within 30 seconds. It truly is that good! And the best thing about it is that it takes 5 minutes to make and there are no tomatoes involved!

I found this lovely recipe in Vegetarian Appetizers; simply delicious recipes for easy entertaining by Paulette Mitchell. My mom gave me this book last year and it’s definitely one of my go-to books for pretty much any appetizer ideas. I thought I’d mention it here, I’ll be posting holiday-inspired recipes throughout the week next week on my blog, so keep an eye open if you’re in need of some ideas for dinner party things to make!

You will need

  • 1 Granny Smith apple, chopped finely (you can peel it if you want, but I like the little crunch)
  • Half of a red bell pepper, chopped finely
  • A handful of fresh cilantro, finely chopped ( the recipe calls for 2 tbsp, but I go for the taste)
  • 2 tbsp. chopped red onion
  • 2 tbsp. cider vinegar
  • 1 tsp. extra-virgin olive oil
  • 1/2 tsp. of honey
  • Brie cheese. Any type will do, but leave it at room temperature while you prep your bruschetta
  • Baguette; gluten free bread chopped into bite size pieces works just as well, as do rice crackers!

Super simple, takes about 5 minutes tops. Chop and mince your apple, bell pepper, red onion and cilantro, and put in a bowl. Stir together the cider vinegar, olive oil and honey, and pour it onto the chopped ingredients. Toss to coat.

This is great as is, but better with the next steps. You can prep it in advance (keeps for 2 days in the fridge) and to have it ready for whatever the occasion.

Next step is the fun step. Slice your baguette into little rounds, plop them on a baking sheet, top with a spoonful of the apple and pepper bruschetta. Slice your Brie cheese…not too thick but not too thin… Top the bruschetta with the Brie, then place the baking sheet under the broiler for about a minute. Make sure you check them often so you don’t accidentally burn them.

There you have it! Simple, delicious, and most definitely healthy. I will be attempting to make this bruschetta with mangoes next week, because we all know that mangoes and cilantro go so well together!

I wish you all happy holidays, lots of rest, and lots of happy times with your loved ones!

Ps: I will be more active on my PumpUp account in the next few weeks I swear; I’ve just been too busy!

 

Rice Cakes are nice cakes: Quick and easy snack

Rice cakes are nice cakes! Here’s a quick and easy snack from PumpUp’s o_its_jo18! It’s a chocolate chip rice cake topped with maple almond butter, a bit of honey, and goji berries. What are your favourite healthy snacks?

10 Awesome and Healthy Snack Ideas

image

Snacking can be a problem for a lot of us, and often we mindlessly eat when we aren’t even hungry. Sometimes you can end up snacking on food throughout the day that causes you to double your calorie intake! Ugh oh! We’ve got 10 healthy snack ideas to satisfy your snacking sweet tooth!

1. Kale Chips

Kale is the biggest new trend, and if you haven’t tried it yet it’s time to jump on the bandwagon! Kale is full of nutrients, good for heart health, eyesight, and weight management. Kale chips are an awesome snack and with limited toppings you are still keeping the good nutrients inside the kale.

image

What You Need:

  • 1 bunch of kale
  • 1 tbsp. olive oil
  • 1 tsp. sea salt

What to Do:

  • Preheat the oven to 350F.
  • First off, wash the kale in water and then dry it in a salad spinner.
  • Cut up the bunch of kale into bite sized pieces and put into a bowl.
  • Drizzle on the olive oil and sprinkle the sea salt.
  • Spread out on a non-stick baking sheet and bake for 10-15 minutes, until the edges are browned!

Source: http://allrecipes.com/recipe/baked-kale-chips/

2. Veggies and Hummus

The chickpea mixture we all know and love as hummus has a ton of great nutritional benefits! It is high in protein so you can feel full after eating it, as well as calcium, and Omega 3 Fatty Acids. Chickpeas can lower you cholesterol and reduce your cancer risk. It is also an awesome alternative to other spreads or dips that are high in fat with no real benefits. We have the simplest recipe for some delicious hummus to dip with your veggies.

image

What You Need:

  • 1 can (15 ounce) garbanzo beans, drained, liquid reserved
  • 2 gloves of garlic crushed
  • 1 tsp. ground cumin
  • ½ tsp. salt
  • 1 tbsp. olive oil
  • 1 tbsp. lemon juice
  • A ton of your favourite vegetables for dipping (celery, carrots, cucumbers, peppers, etc…)

Here’s How You Do It:

  • In a blender or food processor combine garbanzo beans, garlic, cumin, salt, lemon juice, and olive oil.
  • Blend on low speed, gradually adding reserved bean liquid, until desired consistency is achieved.

Source: http://allrecipes.com/recipe/extra-easy-hummus/

3. Apple Chips

Do you love crunchy chips but hate the calories, fat, and salt in them! Well hello apple chips! These delicious chips are sweet, easy to make, and a great snack to bring with you at any time.

image

What You Need:

  • 2 of your favourite apples (we like Golden Delicious)
  • 1 ½ tsp. white sugar
  • ½ tsp. ground cinnamon
  • Cooking Spray

The Directions:

  • Preheat oven to 225F
  • Spray Cookie sheet with non-stick Cooking Spray.
  • Arrange apples slices on a metal baking sheet.
  • Mix sugar and cinnamon together in a bowl; sprinkle over apple slices.
  • Bake in the preheated until apples are dried and edges curl up, 45 minutes to 1 hour. Transfer apple chips, using a metal spatula, to a wire rack until cooled and crispy.

Source: http://allrecipes.com/recipe/apple-chips/

4. Frozen Grapes

What do we like better than a bowl of fresh fruit on these hot summer days? Well we have something that is better, a bowl of frozen fruit! Yep, we want you to try some frozen grapes, because they are a whole ‘bunch’ of yummy. Grapes are classified as a low-glycemic index food, and studies link grapes to improved blood sugar balance, insulin regulation, and insulin sensitivity. Grapes are packed with health-supportive nutrients, vitamins, and tons of antioxidants phytonutrients. They also have benefits on the cardiovascular system, respiratory system, and blood sugar regulating and nervous system.

 image

What To Do:

  • Pick your favourite kind of grape and thoroughly wash them.
  • Pat them dry and put into a Ziploc bag, sealed tightly.
  • Freeze them overnight.

Source: http://www.builtlean.com/2012/07/16/frozen-grapes/

5. Frozen Banana Nibblers

Bananas are one of the healthiest fruits around, and we should all be upping our intake of this superfood (don’t believe us? Read our blog on bananas to be convinced). We give you banana nibblers, a frozen treat that are way to easy to be as delicious as they are!

 image

What to Use:

  • 5 medium ripe bananas
  • 1 tbsp. all natural creamy peanut butter
  • 2 oz. nonfat vanilla Greek yogurt

How to Make Them:

  • Peel one banana and mash it with the peanut butter and yogurt. Set aside.
  • Peel the other four bananas. Slice into half-inch thick slices.
  • Smear the banana, peanut butter, and yogurt mixture on half the banana slices and top with the other halves, making banana sandwiches.
  • Place on a wooden cutting board or a plate and freeze for at least two hours.

Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2290591

6. Sweet Potato Fries

There are times when no matter what we cannot satisfy that fry craving. Sweet potatoes are a great healthy alternative and you can easily turn them into restaurant quality fries. Move aside Gordon Ramsay, here is a delectable sweet potato fry recipe that is high in iron, magnesium, vitamins C and D, and potassium.

image

What You Need:

  • 2 sweet potatoes
  • 2 tbsp. olive oil
  • Salt and Pepper
  • Any other spices you like! (garlic, taco seasoning, oregano, etc…)

To Make Them:

  • Preheat oven to 425F.
  • Peel and slice the sweet potatoes so that they look like fries.
  • In a large mixing bowl drizzle the oil over the potatoes and then sprinkle on all of your spices, salt, and pepper.
  • Lay the fries down evenly on a non-stick cooking sheet and bake for 10 minutes, then flip, and bake another 10 minutes.
  • Fries are done when browned on the outside and soft on the inside.

Source: http://www.food.com/recipe/baked-sweet-potato-fries-368895

7. Yogurt Parfait:

Dress up your plain old greek yogurt and add some fun things to turn it into a yogurt parfait that is good for you and tastes like it came from the Greek gods!

image

 Ingredients:

  • 2 cups of plain greek yogurt
  • 1 cups of your fave granola
  • 2 cups of fresh berries, sliced, or any other fruits you like (raspberries, strawberries, bananas, peaches, etc…)
  • 4 tablespoons of honey

Directions:

  • Line up 4 tall glasses to put the parfaits into.
  • Spoon 2 tbsp. of yogurt into each glass.
  • Spoon 1 tbsp. of granola on top of the yogurt.
  • Spoon 2 tbsp. of fruit over top the granola.
  • Keep repeating the process and add a bit of honey to sweeten it up!

Source: http://www.foodnetwork.com/recipes/granola-yogurt-berry-parfait-recipe.html

8. Guacamole

Guacamole to dip in some some whole-wheat tortilla chips or crackers is an awesome snack and tastes so darn good. Avocados are high in fat, yes, but it’s all good fats that we should be consuming every day. They are also high in fiber, rich in vitamin B, E and K and have 60 percent more potassium than bananas!

 image

What Do You Need:

  • 3 medium avocados, halved
  • Juice from 1 lime (or lemon)
  • 1/3 cup red onion, minced
  • 1 small clove garlic, mashed
  • 1 tbsp. chopped cilantro
  • Salt and Pepper to taste

How to Do It: 

  • Place the pulp from the avocados in a medium bowl and slightly mash with a fork or a potato masher leaving some large chunks if you like!
  • Add lime or lemon juice, salt, pepper, cilantro, red onion, garlic and mix thoroughly.
  • Tip: If you are serving this at a later time, a great tip to keep the guacamole from turning brown is by placing the pit in the bowl with the guacamole and cover.

Source: http://www.skinnytaste.com/2009/01/guacamole-4-pts.html

9. Apple Peanut Butter Goodness

We love apples any time, all the time, so try turning this fruit into a really great snack or dessert!

image

 Ingredients:

  • 1 of your favourite apples
  • 2 tbsp. Peanut Butter
  • A handful of Chocolate Chips

What to Do: 

  • Chop up your apple into bite sized pieces and put into a small bowl.
  • In a separate bowl add the peanut butter and melt in microwave for 30 seconds, or until it is warm and gooey.
  • Scoop peanut butter on top of the apples and sprinkle the chocolate chips on the peanut butter.
  • Mix it all up and enjoy!

10. Popcorn:

image

 

Air pop your own popcorn for a serious treat. Popcorn is actually full of fiber and has more antioxidants that most fruits and veggies, and is also a natural whole grain! So skip the movie theatre and bagged popcorn that is full of salt and butter, and try popping your own for an awesome snack!