Laverne Banderk Nutrition
Healthy Habits. Happy Life.
Healthy Snacks
Having homemade, healthy snacks on hand that you can quickly turn to when hunger hits is key to keeping your nutrition goals on track. These recipes are made with simple, natural ingredients, taste great, will help keep you full and can easily be stored in the fridge or freezer for future enjoyment.
Greek Yogurt Blueberry Oat Muffins
1 cup whole wheat flour
1 cup oats
1 tsp baking powder
3/4 tsp cinnamon
1/4 tsp sea salt
1 egg
1 cup vanilla Greek yogurt
1/4 cup honey or real maple syrup
1.5 tbsp coconut palm sugar
2 tbsp chia seeds
1/4 cup milk of choice
2 tsp vanilla
1 cup fresh or frozen blueberries
Preheat oven to 350F and lightly grease muffin pan (makes 10-12 muffins). In a medium bowl, mix together the flour, oats, baking powder, cinnamon and salt. In a separate large bowl, mix together the egg, yogurt, honey (or maple syrup), sugar, chia seeds, milk and vanilla. Add the flour mixture until just combined and then gently fold in the blueberries. Divide evenly among the 12 muffin cups and bake for 20-22 minutes. Let cool completely and then store in an air-tight container for up to 4-5 days or in the freezer for up to 3 months.
Almond Tahini Flax Meal Blondies
2 eggs
1/2 cup coconut sugar
1/2 cup almond butter
1/2 cup tahini
1/4 cup real maple syrup
1 tbsp liquid coconut oil (or melted)
1 tsp vanilla
1 tbsp coconut flour
2 tbsp flax meal
1/2 tsp baking soda
1/4 tsp sea salt
1/2 cup dark chocolate chips
Preheat oven to 350F. Line an 8x8 inch baking pan with parchment paper and grease lightly. In a large bowl, mix together the wet ingredients until smooth. Add the dry ingredients to the wet ingredients (except chocolate chips), and mix until consistency is similar to cookie dough. Fold in the chocolate chips. Pour batter into the baking pan and spread evenly. Sprinkle more chocolate chips on top, if desired. Bake for about 22 minutes until edges are slightly golden. Cool completely before cutting into squares. Store in the fridge or freezer.
Banana Bread
1/3 cup liquid (or melted) coconut oil
1/2 cup real maple syrup
2 eggs
2 large very ripe bananas, mashed
1/4 cup milk
1 tsp baking soda
1/2 tsp sea salt
3/4 tsp cinnamon
1 tsp vanilla
2 tbsp flax meal
1 3/4 cups whole wheat flour
Optional add-ins: chocolate chips, walnuts, etc.
Mix together the wet ingredients until well blended. Add in the dry ingredients and mix until just combined. Gently add in any extra ingredients (chocolate chips, walnuts). Line a loaf pan with parchment paper and grease lightly. Pour the batter into the pan and bake at 325F for about 60 minutes, or until a toothpick inserted into the centre comes out clean. Let the bread cool completely before slicing. Stores well in the fridge for up to one week and in the freezer for 2 to 3 months.
Peanut Butter Energy Bites
1.5 cups oats
1/2 cup all-natural peanut butter
1/3 cup honey
2 tbsp flax meal
2 tbsp sunflower seeds
1 tbsp sesame seeds
2 tbsp chia seeds
1/4 cup dark chocolate chips, chopped
Mix everything together in a large bowl, roll into balls (makes 12-14) and refrigerate. Easily customizable to your liking - dried cranberries, coconut flakes, almond butter, walnuts, dates - just try to keep the ratio of dry to wet ingredients similar to this recipe,
