Blueberry Banana Peanut Butter Snack

It’s not often that we need more calories, but lots of people do for lots of reasons. Whether you’re preparing a snack for a kid who needs to gain weight, trying to keep up with calorie requirements for pregnant or breast feeding women or trying to recover from an intense work out, healthy high calorie snacks help! You can re-make this snack with fewer calories by replacing the dried blueberries with fresh and reducing the amount of peanut butter.

Blueberry Banana Snack

Blueberry Banana Peanut Butter Snack
Author: 
Recipe type: Snack
 
Need some protein? Skip the expensive bars and processed smoothies. Blueberry banana flavored snack, no thanks. Here's an all-year favorite for when you need some extra calories. It's now low in calories, but it's tasty, minimally processed and can restore your energy quickly.
Ingredients
  • 1 Ripe banana
  • 1 oz Dried (or fresh) blueberries
  • 2 tbsp peanut butter
Instructions
  1. Cut up the banana.
  2. Glob on the peanut butter.
  3. Sprinkle on the blueberries.
Nutrition Information
Serving size: 1 snack Calories: 400 Fat: 16 Saturated fat: 3 Carbohydrates: 54 Sugar: 43 Fiber: 11 Protein: 10 Cholesterol: 0

Balsamic Cauliflower Recipe

Cauliflower recipes are tricky – some can add unwanted saturated fat, cholesterol, calories or gluten (ahhh!). Here is a recipe that’s 100% gluten free, adds extra calories only from healthy olive oil AND will get even the pickiest eaters to love cauliflower.

Balsamic Cauliflower

Ingredients:

Balsamic Vinaigrette

Cauliflower

Instructions:

Make or purchase your balsamic vinaigrette. Cut the cauliflower up into small pieces (see picture). Soak to remove pesticides (even organics should be soaked!). Rinse and place in a large container that has a close-able lid. Drizzle the balsamic on top of the cauliflower.

Balsamic Cauliflower Preparation

Shake vigorously!

Shake cauliflower

Spread out evenly on to the parchment paper and place in a pre-heated oven – 250 farenheit or 120 celcius.

Parchment

Bake until browned. If they are browning too quickly, turn the heat down:) The cook time depends on your own taste. You can have them barely cooked and crunchy or mushy and browned – your choice. It’s usually about 10 minutes to brown and cook each side well.

Browned Baked Cauliflower

Sesame Broccoli Portobello Stir Fry

Broccoli CAN be tasty when you dress it up right.  This simple recipe does the trick in the healthy way.  Mushrooms are good for you, but did you know they have been shown in lab studies to lower cholesterol and mediate the effects of saturated fats?  You probably know about sesame seeds, you might not have tried black sesame seeds – and you definitely should since they’ve been shown to lower blood pressure.  Walnuts have been attributed to slowing cancer growth and improving overall health factors, like blood pressure.  And broccoli – not only does it prevent cancer it’s healthy (see nutrition info. after the recipe)!

Sesame Broccoli Portobello

Ingredients:

4 Tbs Coconut Oil

2 Tbs Sesame Oil

Raw Broccoli

Raw Mushrooms

Raw, Unsalted, Unroasted Walnuts

Black Sesame Seeds

Shallots (or white/red onion)

Instructions:

In a saucepan, heat the oil.  While it is heating, dice the shallot very small and put into the pan once the oil is hot (low-medium heat).  Don’t worry about uniformity, we’ll be browning them and caramelizing them.

When your shallots are getting started, get chopping on your mushrooms and broccoli.  Cut into 1″ pieces.  When the shallots are still white, put the broccoli in.  Keep stirring and put the mushrooms in when the shallots are translucent.  Now add the 2 Tbs of sesame oil – if it seems like there is not enough oil, you can add more sesame oil and/or add more coconut oil.  Stir for a few minutes and watch to make sure nothing is burning.  If it seems like it’s burning or the oil is smoking, turn down the flame.  When the broccoli is starting to be cooked, add the black sesame seeds to taste and stir.  The picture below could be done for some, for me I kept cooking a bit more until the mushrooms shrunk a little.

Broccoli Nutrition (1 cup)

60 calories.  No fat.  Nearly no sodium.

12 g carbs, 6 g fiber, 2 g sugars and 2 g of protein.

Vitamin A – 48% daily needs

Vitamin C – 168% daily needs

Calcium – 6% daily needs

Iron – 6% daily needs

Stir Fry TIP: Sneak in leftovers.  For a bit of protein, I diced up and added 4-day old chicken that was a bit too dry and not so tasty.  I barely noticed it, but I’m sure my body appreciated the protein!

The Perfect Breakfast

Welcome to my perfect breakfast!  When I started my weight loss and healthy eating journey, this was my rock.  This breakfast was the solid start to my day that helped me kick start my new healthier life.  My perfect breakfast has treated me well during these past 9 months, during which I have gone from clinically overweight to normal weight.  I have never been so happy to be normal!

So, I want to pay homage to you, my perfect breakfast buddy.  For almost a year I ate you every day, I loved you, I cared for you and now all I can do is set you free!  Anyone looking for a tasty and simple way to kick start healthy eating habits, will want to try you.  I hope to see you when my dairy elimination trial ends, but only if it turns out that it wasn’t you causing my itchies:)

The Perfect Breakfast

Ingredients:

1 Cup Yogurt (Plain, 2 ingredients – milk & enzymes, Full Fat, No Hormones, Organic)

2 Tbsp Ground Flax

2 Tbsp Chia Seeds

1 Medium Sized Apple (Organic Preferably)

1 oz Raw Walnuts

Instructions:

Dice your apple – if it is organic, keep the skin.  If it’s conventionally grown, peel it first.  Place your diced apple in a bowl and cover it with yogurt.  Sprinkle the flax and chia seeds. Top with walnuts.  I like to mix the ingredients together into one big porridge, but I have a weakness for porridgey food.

TIPS on Yogurt Breakfasts: Adding berries is always a good idea.  One or two will do the trick and you can even use them direct from the freezer.  Swapping out the apple for more seasonal fruits is a great idea, just keep in mind that the glycemic index and sugar content of fruits vary.  And if you go for berries and no “fruit” it might be a little tart.