Easy to assemble and perfect for packing, these dark chocolate peanut butter protein balls will satisfy your hunger in a major way.
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Easy to assemble and perfect for packing, these dark chocolate peanut butter protein balls will satisfy your hunger in a major way.
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.
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
Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.
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.
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.
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.
Recipe courtesy of PumpUp member fabfit
Recipe courtesy of PumpUp member cklassen
Recipe courtesy of PumpUp member kmichellebeauty
Recipe by PumpUp member natsichon
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!
Place the sliced cucumber onto a serving dish- Add 1 tablespoon of cheese to each slice. Sprinkle with pomegranate seeds. Enjoy!
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!
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!
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!
One of my favorite ways to stay energized throughout the day is to always have healthy snacks with me. It is SO important to plan ahead! If you know you are going to be running around all day, whether you are at work or going class to class, you should make sure you have healthy options with you so you don’t reach for that bag of chips or candy bar! The perfect snacks are whole fruits and veggies that will keep you CARBED UP! Here are some of my favorite healthy snacks to munch on throughout the day!
BANANAS are my #1 go-to snack. They are super easy to throw in your bag and eat throughout the day! Make sure your bananas are ripe like these so you get all of the nutritional benefits and so they digest properly!
DATES are like little packs of energy! If you don’t have a lot of time on your hands, dates are a great option for you to get in lots of energy with this nutrient and calorie dense snack!
NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!–Not only are they delicious, but they are also a great boost of natural caffeine!
Think AHEAD! Cut up some of your favorite veggies and put them in a bag or container to munch on throughout the day. Veggies will keep you going and give you the energy you need to hold you over until your next meal!
If you fail to plan, you plan to fail
Eating healthy snacks like these will help you kick cravings for unhealthy, processed food. Whole, plant-based snacks a re not only amazing for your mind and body, but they will also keep you energized for your busy days and fuel you for success! Making small changes like this to your every day life will undoubtedly make a huge impact on how you look and feel. Before you go to bed tonight, ask yourself: what am I going to pack for tomorrow?
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
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!
They contain tons of heart-healthy magnesium, zinc, vitamin E, plant-based omega-3s, fibre, and are rich in beta-carotene and other antioxidants. Translation: pumpkin seeds are pretty good for you!
Shake them around every so often when you bake ‘em, or they burn.
Thank you PumpUp member rach_kess for the photo!
We’re featuring a guest blog today from Emma and India, two lovely ladies behind an awesome blog called themessyheads. They’ll be chronicling their fitness journey as well as healthy eating tips for us. In college? Their post on dorm food snacks is perfect for you.
Now that I’m in college and don’t have the luxury of a kitchen, it’s hard to keep eating healthy. All of my foods have to be kept at room temperature, so a lot of people resort to granola bars and chips for snack food. Personally, I need food with a lot of energy and good ingredients so I can stay alert and study. If I start eating processed, packaged food I fall into a general slump. This is what I keep in my teeny tiny pantry. (Everything is from trader joes)
Kind bar- best granola bar in my opinion. Gluten free & all natural nuts and dried fruits. They come in tons of different flavors. I like cranberry or dark chocolate sea salt when I have a sweet tooth.
Fruit bar- Chia is the best energy ever! Back home I would have cranberry juice and chia seeds all the time, but I can’t do that without a fridge. This fruit bar is basically fruit, flax, chia, and lemon juice.
Apples- Apples are basically the only fruit that don’t need to be refrigerated, don’t go bad easily, and don’t require a knife to cut them. These gala apples come in a bag of about 6 or 8.
Powerberries: I need to munch on these dried berries covered in dark chocolate to get me through my psych text book.
Does this spread of baking ingredients and the task of making something out of it seem daunting to you? You’re not alone! A lot of the time eating healthy means making your own food, and that takes time, which is hard to come by, right? Au contraire PumpUp Fam, we have another way.
Today we have guest blogger Anne, from @fannetasticfood with amazing recipes for on-the-go snacks! Want to make some no-bake peanut granola bars, whole-wheat lemon zucchini muffins, and some dark chocolate quinoa bars? You’re in luck! Keep on reading!
1. 5 Minute No Bake Peanut Butter Granola Bars (12 bars)
These 5-minute no bake peanut butter granola bars are not only delicious and nutritious, but they are also vegan, and, if you use gluten free certified oats and brown rice cereal, they are gluten free!
2. Gluten-Free Dark Chocolate Quinoa Bars (10 bars)
These bars are easy to make, high in protein, and perfect when you need a quick, healthy, on-the-go snack. Delicious, too! Slice and store wrapped individually in tin foil for easier grabbing and go-ing.
3. Almond Butter Banana Breakfast Bars (10-12 bars)
These bars are delicious, nutritious, and perfect for easy grabbing and go-ing. Try them as a pre-workout snack or quick breakfast! Who said vegan baked goods aren’t tasty?!
4. Whole Wheat Carrot Cake Muffins (12 muffins)
These Whole Wheat Carrot Cake Muffins are probably my most favourite muffins, ever — and they’re vegan, too! They are really moist, sweet but without much added sugar, and contain lots of nutritional power from the whole-wheat pastry flour, walnuts, raisins, carrots, and applesauce. Yum!
5. Oatmeal Dark Chocolate Granola Bars (8 bars)
Introducing my Oatmeal Dark Chocolate Granola Bars! Super easy to make, whole grain, low in sugar, and completely delicious. The perfect on-the-go healthy snack!
6. Zesty Lemon Zucchini Muffins (12 Muffins)
The key to this recipe’s awesomeness? Lemon juice and zest. Such a bright, flavorful addition! These muffins are 100% whole wheat and stuffed with veggies — but you’d never know it. Make them immediately. You won’t be sorry.
7. Cranberry Quinoa, Peanut Butter Power Bars
Not only are these tasty, they are healthy! Quinoa, masquerading as a grain but actually a seed, is a complete protein, and it’s high in magnesium, fiber, and antioxidants. Combined with the healthy fat from the peanut butter and the vitamin E, zinc, selenium, copper, iron, and fiber in the oats, these make for a great power breakfast or afternoon snack. Yum!
8. Vegan Peanut Cinnamon Date Balls (6 balls)
9. Chocolate Coconut Almond Balls (6 balls)
Try out Anne’s great on-to-go snack recipes, and let us know what you think!
All About Anne:
Anne Mauney is a Washington D.C. area Registered Dietitian and the writer behind the food and fitness blog fANNEtastic food, which she started 4 years ago as a way to motivate others to lead happier, healthier lives through nutrition and exercise. In addition to blogging, Anne owns her own nutrition counseling private practice, working with clients to help them to lose or maintain weight, feel healthier, and improve their relationships with food. Check out her blog http://www.fannetasticfood.com/ for easy healthy recipes, quick meal ideas and packable lunches, daily fitness and running adventures, health tips, and more. You can also find her on Twitter, IG, and Facebook @fANNEtasticfood