Ingredients
- 2/3 cup unsweetened vanilla almond milk
- 1 banana (preferably peeled, sliced, and frozen)
- 3 cups baby spinach
- 1/4-1/2 teaspoon peppermint extract
- 1 sprig fresh mint leaves, plus more for garnish (optional)
- 1 scoop vanilla protein powder (*See note on using protein powder for kids)
- 3 cups ice cubes
- 2 tablespoons chocolate covered cocoa nibs or chocolate chips
Preparation
Place all ingredients except cocoa nibs or chocolate chips, in a blender or food processor. Mix for 1 minute or until the spinach is perfectly blended. Add chocolate chips and blend for an additional 20 seconds.
Makes 2 servings
Nutrition
Calories: 118 | Total Fat: 2g | Carbohydrates: 18g | Protein: 11 grams | Cholesterol: 12.62mg | Fiber: 2.95g | Sugar: 6.09g
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These are definitely meant for a snack-you can make the sugars a little lower by eliminating the chocolate chips. This is a good way to get just a taste of chocolate, not a whole cookie or candy bar. Use a peanut butter made from only peanuts. Check the labels because even those labeled 'natural' may have added oils. You could also use protein powder in place of the dry milk, which would really give it a protein boost!
Peanut Butter Balls
Makes 24 servings (One 1" ball is a serving)
1 Cup Peanut Butter
1/4 Cup Semi-Sweet Mini Morsels
1/2 Cup Dry Milk
1/4 Cup Flax seed, ground
1/4 Cup Honey
1/4 Cup Old Fashioned Oats (NOT quick oats)
Mix together all ingredients in a large mixing bowl until combined. Roll into 1" balls. Refrigerate.
Nutritional Information (as written, that would change if you use alternate ingredients as noted above)
Calories: 101 Total Fat: 6.6g Saturated Fat: 1.5g Cholesterol: 0g
Sodium: 6mg Total Carbohydrates: 6.9g Fiber: 1.5g Sugars: 5.2g Protein: 4.2g
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Rather than reaching for the chips when you get hungry between meals, try these smart, healthy snack ideas.
- Cottage cheese with flax: Cottage cheese is a great source of protein and calcium, and flaxseeds will help give you energy.
- Grapefruit: Grapefruit can help reduce insulin levels, which helps the body process foods more efficiently and store less fat.
- Cucumber and avocado salsa: The monounsaturated fats in avocados help slow down the emptying of your stomach, so you feel satisfied longer. Cucumber is rich in potassium and magnesium, which combat high blood pressure and help eliminate uric acid. To make the salsa, dice the cucumber and avocado and combine with lemon juice and salt to taste. Substitute whole wheat crackers for chips for an even healthier snack.
- Sweet potato fries: Sweet potatoes are packed with nutrients that help skin stay clear and eyes sharp. Rather than frying the sweet potatoes, coat them lightly with olive oil and sprinkle with cinnamon. Then bake them in the oven at 350 degrees for 10-12 minutes.
- Artichoke hearts: Nutrients in artichokes act as anti-inflammatory agents and clear up blemishes and acne breakouts. Steam artichoke hearts in water and sprinkle with parmesan cheese.
- Warm pineapple: Research shows that pineapple may reduce the inflammation associated with asthma and may ease joint pain. Grill or boil pineapple chunks for five minutes and serve with chopped hazelnuts, a healthy protein that will help decrease hunger.
- Tuna with lemon: Tuna is packed with health-healthy monounsaturated fats, which protect against heart disease, high cholesterol, blood pressure, and strokes. Mix a three-ounce can of light tuna with lemon juice and pepper.
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Many of us struggle to keep up with our to-do lists as we balance work expectations, hectic kids schedules, and cooking, cleaning and other daily activities. It’s often easier to grab a handful of chips than create a healthy snack when we get hungry.
It’s important to realize that food choice have a huge impact on the way we feel and function. Processed foods only increase feelings of stress and anxiety, so the best way to keep energy levels high and stress levels low is to keep blood sugar levels balanced throughout the day.
This can be accomplished by eating real food in balance. Balanced eating means including real protein such as meat and eggs, healthy carbs like fruit and vegetables, and good fats like nuts and avocado, with each meal and snack. Try these quick and easy balanced snack ideas:
- A boiled egg with celery and peanut butter
- Slicked turkey with apple slices and nuts
- Salmon salad on Wasa crackers
- Sliced ham on Wasa crackers spread with cream cheese
- Cottage cheese with fruit and sunflower seeds
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