Homemade Healthy Snacks.... For Adults!

If your a parent of a younger child, you know that life can seem to reap some serious consequences if you are not prepared with a snack at all times.  Kids can go from happy to HANGRY in seconds and you find yourself asking "how did I not think to bring a snack?".

But what about us adults?  While we are much more controlled in our expression of "hangry", we LOVE snacks too.  Especially when we are sitting at a desk for hours.  While we try to get our kids to eat healthy snacks, we are privately eating potato chips for a snack.  I get it - it's available and your hungry.  

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Snacking is a great thing and really helps you control your weight.  That said, what you decide to snack on is extremely important.  Snacking is instant gratification and when your armed with something that tastes good and healthy for you, you are on the right path to fight the bulge!  With some preparation and determination, you can stock your desk with some very satisfying and healthy instant gratification snacks - that you really want to eat!

Below are four great make ahead snack recipes that are sure to satisfy your hunger and cravings and help keep your waistline in check!

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Homemade Lärabars Recipe
Ingredients

• 150 grams (5 1/3 ounces) Medjool dates, pitted
• 100 grams (3 1/2 ounces) mixed nuts 
• The seeds from 2 green cardamom pods
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 rounded tablespoon cacao nibs (not chocolate covered)

Instructions

1. Combine all the ingredients in the bowl of a sturdy blender or food processor. 
2. Process in short pulses until the nuts are chopped to small bits and blended with the dates.
3. Transfer to a bowl and knead lightly until the mixture comes together.
4. Grease the bottom and sides of a 23-by-13-cm (9-by-5-inch) loaf pan.
5. Put the date mixture in the pan and pack it into a smooth, even layer using the back of a spoon.
6. Transfer to the fridge to set for at least 2 hours, then slice into 6 to 8 bars, or whatever number of servings you prefer.

The bars will keep in the refrigerator, covered, for a few weeks.

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Crispy Green Bean Chips
Ingredients

• 5 pounds green beans 
• ⅓ cup oil (melted coconut oil preferred)
• 4 tsp salt 
• ¼ cup nutritional yeast
• (alternatively, if you don't like or don't use nutritional yeast, use 1 tsp each garlic powder and onion powder)

Instructions
Place green beans in a large bowl. If using frozen green beans, simply allow them to thaw in a bowl (optional - see notes below). If using fresh beans, you will need to blanch them first.

1. Pour oil on top of beans. If using coconut oil, melt the oil first and work fast as the oils solidifies quickly if your room or beans are cold.
2. Sprinkle seasonings on top of coated beans and stir well.
3. Dry in dehydrator until crisp dry. This takes approximately 10 - 12 hours at 125 degrees, or 8 hours at 135 degrees, but occasionally longer. You could also bake in a low temperature oven.
4. Store in an airtight container.

Notes
1. The chips need to be really really dry in order to be crispy. If you remove them from the dehydrator too soon, they will be really hard to chew.

2. I have used both frozen and thawed beans. The oils solidifies quickly on them, but it does work.

3. The beans are NOT pretty when done. 

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Quinoa Trail Mix Bars
Ingredients

• 1/3 cup honey
• 1/4 cup maple syrup
• 1/4 cup coconut oil
• 1/3 cup almond butter
• 1 cup cashews
• 1 cup slivered almonds
• 1 cup of coconut flakes, unsweetened
• 1 cup dried cherries
• 2 cups oats
• 1 cup uncooked quinoa, rinsed and dried
• 1/2 cup flax seeds
• Flake sea salt to taste

Instructions

1. Preheat oven to 350 degrees.
2. Toast quinoa and oats in a pan over medium high heat until fragrant. Allow to cool. combine with cashew, almonds, coconut flakes, dried cherries, and flax seeds.
3. In a small sauce pan, combine the honey, maple syrup, almond butter and coconut oil and heat until hot and melted.
4. Pour into the bowl of ingredients and fold to coat evenly.
5. Line a 9 1/2 x 13 1/2 pan with parchment paper. Pour mixture into pan and flatten with the back of a wooden spoon to spread evenly.
6. Bake for 25-30 minutes until the edges are toasted.
7. Sprinkle the tops with a little sea salt.
8. Allow to cool entirely. Cut into rectangles.

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Roasted Chicpeas
Ingredients

• 2 cans chickpeas (garbanzo beans) or about 4 cups cooked chickpeas from dried beans
• 2 tablespoons olive oil
• seasonings of your choice (see below for suggestions

Directions

1. Preheat oven to 375 degrees. 
2. Prepare the beans for roasting by draining and rinsing them, then letting them dry on a towel until most of the excess moisture is absorbed.
3. Spread on a baking sheet lined with parchment paper or a silicone baking mat.
4. Roast the chickpeas in the oven for 45-60 minutes or until the beans are crunchy throughout (just test one- if they are still mostly soft on the inside and there’s no crunch, keep baking).
5. Immediately (while beans are still hot), toss with olive oil and seasonings.
6. They can be served hot or at room temperature. They are best the first day, but can be kept in an airtight container for up to 4 days.

Seasoning Suggestions

• Sesame Soy- 1 teaspoon sesame oil, 1 teaspoon garlic powder, 1/2 teaspoon sea salt, 1 tablespoon sesame seeds
• Honey Cinnamon- 1 teaspoon cinnamon, a pinch nutmeg, 1/4 teaspoon sea salt, 2 tablespoons honey (you can throw these back in the oven for 10-15 minutes to carmelize if you like)
• Garlic Parmesan- 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder or 2 cloves fresh minced garlic, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt
• Smoky Spice Blend- 1/2 teaspoon ancho chile powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon cumin, 1/4 teaspoon fresh cracked pepper, 1/2 teaspoon sea salt, pinch cayenne (optional)

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