Category Archives: Snacks

Date Chia Oat Energy Bars

Energy bars can be expensive and filled with added sugars and preservatives. Making your own is a much better option and ensures you’re eating quality whole ingredients. This recipe is easy to make and the taste and texture of the bars are far superior to store-bought food products. They are a rich source of fiber, healthy fats, including chia seeds that help detox your liver. Enjoy these energy bars on a regular basis to fuel your workouts or as a perfect on the go snack.
Date Chia Oat Energy Bars

Date Chia Oat Energy Bars

Ingredients

  • 3 cups chopped pitted dates (1 lb). Adding 4 cups makes for even more flavor and moisture.
  • 1 1/2 cups water
  • 5 ounce bag organic unsweetened flaked coconut
  • 1/4 cup organic coconut sugar
  • 2 Tbsp Chia seed
  • 6 ounces filtered water
  • 1/2 cup organic coconut oil
  • 1/4 cup organic butter
  • 1 3/4 cups stone ground organic whole wheat flour
  • 1 1/2 cups organic rolled oats
  • 1/2 teaspoon baking soda

Preparation

  1. Pre-heat oven to 400 degrees. Use organic coconut oil or butter to grease 13x9 inch pan. I prefer using stoneware and forgo the oil prep.
  2. Date mix preparation - Place the following in a saucepan:
  3. 3 cups chopped pitted dates (1 lb). Adding 4 cups makes for even more flavor and moisture.
  4. 1 1/2 cups water
  5. 1/4 cup organic coconut sugar
  6. bring to boil and simmer for 10 min, stirring constantly or until thick, let cool a little until warm
  7. Add in bag of organic unsweetened coconut and stir until well combined
  8. Chia seed preparation
  9. Place to 2 Tbsp. organic chia seed in a coffee cup and add 6 ounces filtered water. Let sit for 10-minutes or until gel consistency.
  10. Prepare Other Ingredients
  11. In a mixing bowl, add 1/2 cup organic coconut oil and 1/4 cup organic butter. Heat in microwave until melted. Add chia seed mixture and stir.
  12. Add the following:
  13. 1 3/4 cups stone ground organic whole wheat flour
  14. 1 1/2 cups organic rolled oats
  15. 1/2 teaspoon baking soda
  16. Combine all the Ingredients
  17. Pour the date/chia seed mix into the oil and flour mixture. Stir well. I use my hands to make sure everything is well combined.
  18. Add 2 cups rough chopped raw walnuts. Use your hands and mix until combined.
  19. Press into prepared 13x9 inch pan and bake for approximately 25 minutes.
https://stayhealthyfitness.com/date-chia-oat-energy-bars/
Lunch or snack: tuna + avocado on high-fiber toast

Tuna, Avocado and Hummus on Toast

For this lunch or snack, toss out the mayo and grab healthy fats to mix your tuna.  Fresh avocado and hummus create a creamy and tasty healthier alternative for tuna on toast.  Let me know if you tried it with a comment. Stay Healthy!
Tuna, Avocado and Hummus on Toast

Tuna, Avocado and Hummus on Toast

Ingredients

  • 1 can albacore tuna, drained
  • 1/2 ripe fresh avocado
  • 1/4 cup hummus of choice
  • 1 slice high fiber organic bread

Preparation

  1. In a large bowl, place drained tuna, avocado and hummus. With a fork, mash the avocado into the tuna and hummus and continue to stir until well combined. Toast high fiber bread and top with 1/2 tuna mixture. Yields one serving
https://stayhealthyfitness.com/tuna-avocado-and-hummus-on-toast/

Lean Turkey Muffins

By themselves as a snack or appetizer, or included as part of a lunch or dinner meal, lean turkey muffins are like a turkey meatloaf in muffin form. I make Jamie Eason’s turkey meatballs all the time and wanted to share the recipe with you. Cooking them in a muffin pan is a easy way to prepare lean protein in bulk because muffins are a ready to go part of a healthy meal. The muffin size also helps with portion control!
Stay Healthy Lean Turkey Muffins

Stay Healthy Lean Turkey Muffins

Ingredients

  • 2 lbs ground turkey
  • 3 egg whites
  • 1 cup dry quick cook oats
  • 1 tsp ground cumin
  • 1 tsp ground thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black ground pepper
  • 2 tsp chipotle pepper spice
  • 1 tsp salt (I leave this out)
  • 2 tbsp garlic powder
  • 1 diced onion
  • 2 diced celery stalks

Preparation

  1. Preheat oven to 375 and prepare muffin pan with spray oil, or coat with olive oil.
  2. Mix all the ingredients in one large bowl until well combined. Shape the mixture into balls and place each one in the muffin pan. Bake for 40 minutes or cooked through.
  3. Makes 12 muffins
https://stayhealthyfitness.com/lean-turkey-muffins/

Peanut Butter Whey Protein Balls

Peanut butter has lots of protein. Add whey protein to it to get a power snack loaded with protein. Additionally, peanut butter contains good fats – monounsaturated fats – called “good” because they are considered heart healthy. So, eat this snack and give your muscles, including your heart, what they need for power!
Stay Healthy Peanut Butter Whey Protein Balls

Stay Healthy Peanut Butter Whey Protein Balls

Ingredients

  • 2 tbsp natural peanut butter
  • 1 scoop whey protein (your choice of brand)
  • add water to consistency

Preparation

  1. Mix the natural peanut butter and whey protein in a small bowl, drip water slowly and stir until just combined and able to roll thick dough into a ball. Makes a great power snack!
https://stayhealthyfitness.com/peanut-butter-whey-protein-balls/

No Bake Energy Bites

Try this oatmeal-based snack for a granola bar substitute. Lots of protein in the peanut butter with fiber in the oats and flaxseed. Plus you get the sweetness of honey and dark chocolate. Almost like a cookie, but in a ball for fun!
No Bake Energy Bites

No Bake Energy Bites

Ingredients

  • 1 cup dry old fashioned rolled oats
  • 1/2 cup dark chocolate chips
  • 1/2 cup organic peanut butter
  • 1/2 cup ground flaxseed
  • 1/3 cup organic honey (local is best)
  • 1 tsp pure vanilla extract

Preparation

  1. Mix all the ingredients together in a bowl, roll into balls and enjoy. Can be stored in airtight container in the refrigerator for a ready to go snack.
https://stayhealthyfitness.com/oatmeal-no-bake-energy-bites/
Sweet Potato Chocolate Protein Pudding

Sweet Potato Chocolate Protein Pudding

If you thought pudding couldn’t be healthy … think again! This recipe has a mashed sweet potato as its basic ingredient. That means you get fiber and other nutrients. Add other healthy ingredients — including peanut butter and whey powder for protein — to convert a simple dessert into a healthy companion for any meal. And when you just want that chocolate pudding taste, you can eat it as a healthy snack .
Sweet Potato Chocolate Protein Pudding

Sweet Potato Chocolate Protein Pudding

Ingredients

  • ½ small steamed peeled sweet potato that has been chilled in refrigerator
  • 1 scoop vanilla or chocolate whey protein powder
  • 2 tbsp natural peanut butter
  • 2 tbsp unsweetened baking cocoa
  • Splash of pure vanilla, approx ¼ tsp
  • 1 tbsp Stevia in the Raw (to taste)
  • Splash of almond milk to thick pudding texture

Preparation

  1. Grab a large cereal bowl and fork mash the sweet potato and stir until smooth, add peanut butter, keep stirring, add vanilla, stevia (to taste), cocoa powder, whey protein and slowly mix until the ingredients start coming together and then speed up mixing until all ingredients are well combined. Add a splash of almond milk if necessary until thick, creamy pudding texture. Divide into 2 small dessert cups, cover with plastic wrap and chill for at least one hour. Enjoy!
https://stayhealthyfitness.com/sweet-potato-chocolate-protein-pudding/
Spinach Artichoke Yogurt Dip

Spinach Artichoke Yogurt Dip

Need a healthy dip alternative for an event? Don’t hesitate to jump into this bowl of healthy goodness.  In this recipe, the saturated fat is reduced and the nutrient value increased. In addition to the health benefits, this is a wonderful tasting dip. Serve warm alongside organic pita chips or pair with chopped vegetables.
Spinach Artichoke Yogurt Dip

Spinach Artichoke Yogurt Dip

Ingredients

  • 2 tbsp olive oil
  • 6.5 oz jar marinated artichoke hearts (use ½ jar) chopped
  • 1/4 cup shallots (roughly chopped)
  • 4 green onions (chopped)
  • 1 tbsp minced garlic
  • 12 oz spinach leaves (roughly chopped)
  • 2 tsp fresh lemon juice
  • 1 cup Greek nonfat plain yogurt
  • 1/2 cup feta cheese (finely crumbled)
  • 2 tbsp fresh dill (chopped) or 1 tbsp dried (ground)
  • black pepper (freshly ground)

Preparation

  1. Heat oil in a large frying pan over high heat. Add artichoke hearts, shallots, onions, and garlic and cook, stirring often, until fragrant, about 1 minute. Add chopped spinach and cook, stirring often, until wilted, about 2 minutes. Pour ingredients into a large bowl and add feta cheese, yogurt, and lemon juice. Stir until well combined and thick chunky. Season to taste with fresh ground pepper and serve warm with pita chips or vegetables.
https://stayhealthyfitness.com/spinach-artichoke-yogurt-dip/
 

Sweet Potato Fries

Sweet potato fries have to be one of my favorite side dishes now.  I was eating at a friend’s home and she served a side of spiced sweet potatoes that were baked to perfection. That experience inspired me to come up with this recipe.

Although the sweet potato and yam titles are generally interchangeable in the United States, they are actually from two different plant families and do differ in their qualities and taste. The yam is a tuber and the sweet potato comes from the morning glory family and is a storage organ.

In this recipe for healthier fries, I offset the sweetness of the potatoes with some pepper and spices.  The fries are baked, so they have far less fat than the typical type fried in oil. So, as a healthy option, these fries may be your favorite side dish for turkey burgers as they are mine. You can even try them as a snack!

Sweet Potato Fries

Sweet Potato Fries

Ingredients

  • 2 medium sized sweet potatoes scrubbed and set aside
  • Extra virgin olive oil
  • Sea salt
  • crushed black pepper
  • I also like to spice it up with cumin, cinnamon, crushed chili peppers

Preparation

  1. preheat oven to 350 degrees
  2. Cut the sweet potatoes into nice size wedges of the thickness you prefer in a usual steak fry. Pour a small amount of olive oil into a gallon size storage bag and place wedges in to coat. Place spices of choice into a lunch bag. Put oiled potato wedges into the bag, and shake to coat. Place the sweet potato wedges onto a baking sheet, bake for approximately 40 minutes.
https://stayhealthyfitness.com/sweet-potato-fries/

Strawberry Orange Protein Shake

The season for shakes, protein drinks, and smoothies is here.  Refueling within an hour after a great workout is essential.  Taking in the right kind of nutrients is important for Staying Healthy.  You can blend this fabulous shake in less than 10 minutes. Just like your workout feeds positive endorphins and increases a “feel good” mental state, knowing that you are fueling your body with beneficial healthy nutrients will keep that feeling going.  Also, the beautiful thing about making your own protein shake is that you can be creative with the ingredients. Change up the flavors by using different fruits, veggies, and protein powders.
Stay Healthy Strawberry Orange Protein Shake

Stay Healthy Strawberry Orange Protein Shake

Ingredients

  • 1 whole peeled orange
  • 6-10 fresh strawberries (washed and stems removed)
  • ¼ cup non-fat plain yogurt
  • ½ cup real juice (I use cranberry or a cranberry blend)
  • ½ to 1 scoop vanilla whey protein powder

Preparation

  1. Place all ingredients into a blender. Blend on high. If too thick, add a bit more juice. I do not add ice to my shake, but if you prefer your shake cold, add ice to your liking
https://stayhealthyfitness.com/strawberry-orange-protein-shake/

Eggs on Toast

Did you know that the “Incredible Edible Egg” has been voted in the top five MUST have foods in your daily nutrition?   Yes, studies have shown that the egg should no longer receive the “bad rap” of the forbidden food due to cholesterol content, and in fact, studies have shown that people who include eggs tend to have better diets because they are including that eggy breakfast.  One fully loaded egg is acceptable according to the American Heart Association, and the BEST part, egg whites contain no cholesterol, are full of quality protein, high nutritional value, low in fat, and only 70 to 80 calories per serving. My Mom used to fix egg salad sandwiches on wheat all the time when I was a kid and I have to admit … one of my favorites.  To this day, I include a modified version of this simple fabulous dish and it is so refreshing in the spring and summer, almost gourmet.  The great thing about the meal: simple, tastes great, full of nutrients, and inexpensive to make.
Stay Healthy Eggs on Toast

Stay Healthy Eggs on Toast

Ingredients

  • Organic 100% whole wheat, whole grain or seeded bread
  • 5-6 hard boiled eggs
  • Olive oil light mayo
  • Mustard
  • Cracked black pepper
  • Paprika

Preparation

  1. Have a large bowl handy and start cracking the eggs, remove the shells and rinse the eggs to avoid getting any shells in the salad. If using 6 eggs, remove all the yolks except 2, this will give each person one yolk per salad serving. Dice the eggs in large chunks, add about 2 tablespoons of the light mayo, and mustard to taste (I like mustard so I use less mayo and more mustard). Add the cracked pepper and stir. Toast 4 slices of sprouted bread and divide the salad mixture between the slices, sprinkle each with paprika. This recipe makes 2 servings.
https://stayhealthyfitness.com/eggs-on-toast/