Homemade Healthy

6 easy-to-make healthy snacks



Kristina LaRue’s Pumpkin Pie Chia Pudding, Smoked Chickpeas, and Peanut Butter Pumpkin Chewy Granola Bars.

James Stefiuk

PEANUT BUTTER PUMPKIN CHEWY GRANOLA BARS [pictured]

Makes 16 bars

INGREDIENTS

  • 3 large Medjool dates, pitted
  • 2 TBSP water
  • 1 extra ripe banana
  • ½ cup 100% pure pumpkin purée
  • ½ cup natural peanut butter
  • ¼ tsp. course crystal salt
  • ¾ tsp. pumpkin pie spice
  • 1½ cups “quick cooking” rolled oats
  • ½ cup unsweetened toasted coconut flakes
  • 2 TBSP whole golden flaxseed
  • ⅓ cup chopped cashews
  • ⅓ cup mini semi-sweet chocolate chips

INSTRUCTIONS

  • Preheat oven to 325 degrees Farenheit; line an 8 x 8-inch pan with parchment paper.
  • In small bowl, cover the Medjool dates with water; place in the microwave for 30 seconds.
  • Pour softened dates into bowl and smash with a fork.
  • Mash in the banana and pumpkin purée to form a paste.
  • Stir in the peanut butter, sea salt and pumpkin pie spice.
  • Stir in oats, coconut flakes and flaxseed to combine.
  • Fold in cashews and chocolate chips.
  • Pour mixture into pan and press down to form to the pan. Bake for 20 minutes; allow to cool. Slice into 16 squares. 

NUTRITION INFORMATION
Per serving, calories: 159, fat: 8g, carbohydrates: 17g, sugar: 8g, fiber: 3g, protein: 5g


PUMPKIN PIE CHIA PUDDING [pictured]

Makes 2 servings

INGREDIENTS

  • 2 Medjool dates, pitted
  • ¼ cup chia seeds
  • ¼ cup pumpkin pie purée
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop no-added-sugar vanilla protein powder
  • 1 tsp. pumpkin pie spice
  • 4 drops liquid stevia, if desired

INSTRUCTIONS

  • In a food processor or blender, combine dates, chia seeds and pumpkin purée; pulse until smooth.
  • Add almond milk, protein powder, pumpkin pie spice, and stevia; blend until combined.
  • Chill for at least 1 hour before serving.

NUTRITION INFORMATION
Per serving, calories: 218, fat: 8g, carbohydrates: 33g, sugar: 18g, sodium: 99mg, fiber: 15g, protein: 11g, cholesterol: 5mg


SMOKED CHICKPEAS [pictured]

Makes 2 servings

  • One 15.5-ounce can low-sodium chickpeas, rinsed and drained
  • ½ TBSP smoked paprika
  • 1/8 tsp. sea salt
  • 1/8 tsp. cayenne pepper
  • Preheat the oven to 400 degrees Farenheit.
  • In a medium bowl, combine all the ingredients and coat the chickpeas.
  • Line a rimmed baking sheet with parchment paper, and spread out the chickpeas on the baking sheet.
  • Bake for 20 minutes. Allow the chickpeas to cool and serve. They will become crispy as they cool.
  • Like it hot? Turn up the heat by adding more cayenne. Or replace the spices in this recipe with pumpkin pie spice and vanilla extract for seasonal flavor.

NUTRITION INFORMATION
Per serving, calories: 171 (from fat 0); fat: 0g (saturated 0g); cholesterol: 0mg; sodium: 515mg; carbohydrates: 33g (dietary fiber: 8g); protein: 10g.


FRENCH ONION DIP

Makes 4 servings

INGREDIENTS

1 cup plain nonfat Greek yogurt
1/2 cup shredded zucchini
2 TBSP chopped chives
1 TBSP minced garlic
1 1/2 tsp. onion powder
1/8 tsp. smoked paprika
pinch of kosher salt
Mix all ingredients in a bowl and serve with crudités.  

NUTRITION INFORMATION
Per serving, calories: 42; fat: 0g fat (saturated 0g); cholesterol: 0mg; sodium: 34mg; potassium: 63mg; carbohydrate: 5g; fiber: 0g; sugar: 2g; protein: 6g


FROZEN YOGURT BITES

Makes 4 servings

INGREDIENTS

1 cup nonfat vanilla Greek yogurt
2 bananas, sliced
1/2 cup blueberries
1/2 cup raspberries
(you can also try using mangoes, peaches, pineapples, grapes, or cherries)

  • Toss the bananas, blueberries, and raspberries in a bowl of yogurt, and gently stir to coat.
  • Line a baking sheet with parchment paper, and place each individual piece of fruit on the baking sheet.
  • Place the baking sheet in the freezer for 25 minutes or until completely frozen.
  • Peel the frozen fruit from the parchment paper and transfer to a resealable freezer bag; store until ready to eat.

NUTRITION INFORMATION
Per serving, calories: 104 (from fat 3); fat: 0g (saturated 0g); cholesterol: 0mg; sodium: 21mg; carbohydrates: 22g (dietary fiber 3g); protein: 6g.


SWEET POTATO PIE DESSERT HUMMUS

Makes 8 servings

INGREDIENTS

  • 1 medium sweet potato, peeled and diced
  • 1 can chickpeas, drained
  • 1 tsp. cinnamon, divided
  • 1 tsp. vanilla extract
  • 2 TBSP 100% pure maple syrup + 1 tsp. for topping
  • 2 TBSP coconut oil
  • ¼ cup water
  • salt to taste
  • 2 TBSP chopped pecans, for topping
  • 1 TBSP unsweetened coconut flakes, for topping

INSTRUCTIONS

  1. Preheat oven to 425 degrees Farenheit. Line baking sheet with parchment paper.
  2. Place sweet potatoes on baking sheet and spray with cooking spray, and sprinkle with salt and ½ tsp. cinnamon. Bake for 35 minutes until potatoes are caramelized.
  3. Put baked sweet potatoes into food processor along with the chickpeas, ½ tsp.  cinnamon, vanilla, maple syrup, coconut oil and water; process until smooth.
  4. Pour hummus into bowl and top with a drizzle of maple syrup, pecans, and coconut flakes.
  5. Serve with cinnamon pita chips or sliced apples.

NUTRITION INFORMATION
Per serving, calories: 120; fat: 5g; carbohydrates: 17g; sugar: 3g; sodium: 202mg; fiber: 3g; protein: 3g.

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