Archive for Snacks

Mango Salsa Recipe

Recipe shared by Registered Dietitian, Molly Linek 

A super easy and healthy mango salsa recipe for any occasion!

Yield

2 – 3 cups

Ingredients

● 2 mangoes, peeled and diced

● 1/2 cup diced red onion

● 1/2 cup chopped cilantro, omit if desired

● juice of 1 lime

● pinch salt, optional

● 1/4 cup diced jalapeno, optional

● 1/2 of a bell pepper, optional

● Instructions

Feel free to stir in any of the ingredient suggestions listed earlier in this post. The recipe is great for using up whatever fruit or veggies you have on hand.

To make the salsa, simply stir all ingredients together. Serve either cold or hot, and refrigerate leftovers in a covered container for up to four days. If you try it, be sure to rate the recipe below!

enjoy 😉

Healthy Chickpea Cookie Dough Dip

How to make the original healthy chickpea cookie dough dip that will shock everyone who tries it!

recipe provided by Registered Dietitian, Molly Linek

Total Time

10 minutes

Yield

3 cups

Ingredients

● 1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)

● 1/8 tsp plus 1/16 tsp salt

● just over 1/8 tsp baking soda

● 2 tsp pure vanilla extract

● 1/4 cup nut butter of choice,

● 1/4 cup milk of choice, only if needed

● ½ cup brown sugar

● 1/3 cup chocolate chips

● 2-3 tbsp oats, flaxmeal, or almond flour as needed to thicken

Instructions

Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth. Then stir in the chocolate chips.

If made correctly and blended long enough, this should have the exact texture of real cookie dough!

Avocado 🥑 Mayo

Recipe provided by Registered Dietitian, Molly Linek.

Total Time

5 minutes

Yield

1 1/4 cup

Ingredients

● 2/3 cup mashed ripe avocado

● 2 tsp white or cider vinegar

● 2 tsp lemon juice

● 3/4 tsp onion powder

● 1/8 tsp garlic powder

● 1/4 tsp salt

● 1/4 cup water

● 2 tbsp oil, or additional water for a low-fat mayo

Instructions

Combine all ingredients in a blender until smooth. Add more water if a thinner mayo spread is desired. If you want a spicy mayo, feel free to add a dash of hot sauce or cayenne. Store leftovers covered in the fridge, 3-4 days.

Brownie In A Cup!

Recipe shared by Registered Dietician, Molly Linek

5 minute recipe!

Ingredients

● 1 tbsp unsweetened cocoa powder

● 2 tsp dutch cocoa, or additional regular

● 3 tbsp spelt, white, or oat flour

● 2 tbsp sugar, or sub monk fruit if desired

● scant 1/4 tsp baking powder

● 1/8 tsp salt

● 1 tbsp oil or nut butter

● 3 tbsp milk of choice

● 1/2 tsp pure vanilla extract

Instructions

Notes:

*Be sure to grease the mug before starting.

*If you can’t find dutch cocoa, subbing additional regular will still work; it will just have less of a brownie flavor.

*Microwave times will vary depending on wattage and if using one or two dishes – I cooked mine for 1 minute, followed by two 10-second increments.

Enjoy 😋

Snack Hack: Broccoli Cheddar Quinoa Bites

SNACK HACK

Broccoli Cheddar Quinoa Bites

These cheesy broccoli quinoa bites are a super healthy breakfast or snack!     Recipe from Chocolate Covered Katie (chocolatecoveredkatie.com)

Total Time:  1 hour 20 minutes

Yield:  8 large or 16 mini

Ingredients

● 1/2 cup uncooked quinoa

● 1 1/4 cup water

● 1/4 tsp salt

● 2/3 cup finely chopped broccoli  (frozen is fine)

● 1/2 cup cheese shreds or nutritional yeast

● 1/2 tsp baking powder

● 1/4 tsp onion powder

● 1/8 tsp garlic powder

● salt + pepper

Instructions

(the mini bites firm up more quickly and are much easier to remove if you want to eat them the day they are made. The muffin-sized cups will peel off easily from the liners if you let them sit overnight in the fridge and reheat before eating.)

Line a muffin tin or grease a mini muffin tin very well. Set aside. Bring water to a boil.

-Add quinoa and salt, cover, and lower to a simmer. Simmer (covered) 35 minutes, then turn off heat and check on it. If quinoa is not yet light and fluffy, put the lid back on and let it sit without heat on for an additional 20 minutes.

-Preheat oven to 350 F. Stir all remaining ingredients into quinoa, and add salt and pepper to taste. (I like to add another 1/4 tsp salt.) Portion into the muffin tin, smoothing the tops.

-Bake on the center rack 22 minutes, then—never opening the oven door (important)—turn off the heat and let sit in the closed oven an additional 5 minutes.

-Let cool completely before going around the sides with a knife and removing from the muffin tin. Leftovers can be covered and refrigerated or even frozen.

Enjoy 😉

Cilantro Lime Tofu….Grilled

Recipe provided by RD Molly Linek

Enjoy! ☺️

Chocolate chip Protein Ball Recipe

This recipe comes by way of registered dietitian Molly Linek’s, student intern, Lily Mohseni.

chocolate chip protein recipe

Ingredients: ​*portions are very adjustable and can be fixed to your desired taste* Combine all ingredients into mixing bowl

➢ 1 cup of oats

➢ 1 cup of crushed walnuts

➢ 2⁄3 cup of shredded coconut

➢ 1⁄2 cup of chocolate chips

➢ 1/2 -1 cup of peanut butter (depends on how well your ingredients stick) ➢ 1 tbsp of chia seeds

➢ 1 tbsp of hemp seeds

➢ 1 tsp of vanilla extract

➢ 2⁄3 cup of honey

After creating a thick consistency, begin rolling the ‘dough’ into a ball (about the size of a golf ball) or fill about 1⁄2 of an ice cream scooper then place into the fridge!

Great as a quick breakfast, snack, or dessert!! Enjoy!

Chocolate Peanut Butter Keto Protein Bars

Recipe provided by Molly Linek, RD

Only 4 ingredients!

10 grams of Protein and 2 net carbs!  Takes less than 5 minutes!

Total Time 5 minutes

Servings 5 protein bars

Ingredients

● 1/2 cup nut butter of choice (peanut butter)

● 3 tbsp protein powder (chocolate flavored)

● 1/4 tsp salt

● 1 1/2 tbsp monk fruit sweetener

● optional 4 oz ( sugar free chocolate chips) or regular chocolate chips

● optional add-ins of choice, such as chia seeds or hemp hearts

Instructions

1. Stir everything together except chocolate  to form a dough. Shape into bars with your hands. If desired, dip in melted chocolate (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required). Chill to set.

2. Wrap in wax paper and plastic wrap for ease of a “grab and go” bar

Only 4 ingredients!

10 grams of Protein and 2 net carbs!  Takes less than 5 minutes!

Total Time 5 minutes

Servings 5 protein bars

Ingredients

● 1/2 cup nut butter of choice (peanut butter)

● 3 tbsp protein powder (chocolate flavored)

● 1/4 tsp salt

● 1 1/2 tbsp monk fruit sweetener

● optional 4 oz ( sugar free chocolate chips) or regular chocolate chips

● optional add-ins of choice, such as chia seeds or hemp hearts

Instructions

1. Stir everything together except chocolate  to form a dough. Shape into bars with your hands. If desired, dip in melted chocolate (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required). Chill to set.

2. Wrap in wax paper and plastic wrap for ease of a “grab and go” bar

Red Pepper Hummus Recipe

Recipe provided by Molly Linek, RD

Nutrition: Walking around in a mask wondering if you will ever have control over what is happening in your world?  You’re Not alone.  Start with small attainable everyday opportunities.   What can I do NOW that gives my family the best to improve their immune system, stay healthy and live!  Start with FOOD!  We all have to eat and what we choose is even more important than ever.  We already know that vegetables are packed full of vitamins and minerals but what we may miss is the phytochemicals, or plant chemicals, that have the power to neutralize assaults on our cells all the time!  What do we have to do? EAT THEM! Seems simple but it is not always that easy.  So one way to get in more veggies daily is to pair them with a tasty dip that also protects and sustains our bodies!

RED PEPPER HUMMUS

Ingredients

1/3 cup chopped roasted red peppers

1, 15 ounce can chickpeas, drained and rinsed

2 tablespoons extra virgin olive oil

1 tablespoon tahini

1 teaspoon paprika

1 teaspoon lemon juice

1/2 teaspoon kosher salt

Instructions

In a food processor, add all of the ingredients for the hummus and blend until smooth

Garnish with pomegranate seeds, olive oil, and sea salt (basil is optional)

Cut fresh veggies into wedges for easy dipping.  

Enjoy!! 😉

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Chocolate Oatmeal No Bake Cookies!

Recipe provided by Registered Dietitian, Molly Linek:

Seriously so EASY!!!!!! You wont believe it tastes so good!

Total Time:  5 minutes

Yield:  9 – 12 bars

Ingredients

● 1/2 cup peanut butter (or any nut butter)

● 1/2 cup pure maple syrup, honey, or agave

● 1/4 cup butter or coconut oil
● 1/2 tsp pure vanilla extract

● 1/4 tsp salt

● 2 cups quick oats 

● 1/4 cup cocoa powder

Instructions:
● Line an 8-inch square pan with parchment or wax. Set aside. 

● Stir together the first three ingredients.

 ● Gently heat until the oil is melted and peanut butter is easily stir-able. 

● Whisk in the vanilla extract and salt, stirring until completely smooth. 

● Stir in the quick oats and cocoa powder until evenly coated.

 ● Smooth into the prepared pan, and press down with a spoon as hard as you can. Really pack it in.

 ● Freeze until firm enough to cut. Leftovers can stay out a few hours, but I like to keep them in the freezer for optimum freshness, where they last a few weeks.