Coconut-Almond Granola

Coconut-Almond Granola
Prep Time
[q:3 1/4] hours
Number of Servings
8
Ingredients
  • 5 cups rolled oats (not instant)
  • 1 cup dried coconut flakes
  • [q:1/2] cup coconut oil
  • [q:1/2] cup honey
  • [q:1/4] tsp salt
  • 1 cup sliced almonds
Directions
  1. Add oats and coconut flakes to the insert of a 6-quart slow cooker.
  2. Stir in oil, honey, and salt. Be sure all oats are coated with oil and honey.
  3. Cover slow cooker and cook on High for 3 hours, stirring every 30 minutes. Remove lid during last hour of cooking.
  4. Stir in almonds and transfer to an airtight container to store.
Nutrition Info
541 Calories, 11 g Protein, 58 g Carbohydrates, 9 g Fiber, 33 g Total fat (19 g sat), 79 mg Sodium, [nutrition:4] Magnesium, Phosphorus, [nutrition:3] Vitamin E, [nutrition:2]  Vitamin B1 (thiamine), B2 (riboflavin), Zinc, [nutrition:1] Iron

Blueberry-Almond Paleo Porridge

Blueberry-Almond Paleo Porridge
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • [q:1/2] cup raw unsalted almonds, chopped
  • [q:1/2] cup unsweetened shredded coconut
  • 1 Tbsp raw unsalted sunflower seeds
  • 2 Tbsp almond flour
  • 1 tsp ground cinnamon
  • [q:1/4] cup boiling water
  • 1 Tbsp maple syrup
  • 1 cup blueberries
Directions
  1. Process almonds, coconut, sunflower seeds, almond flour, and cinnamon in a food processor until finely ground, taking care to not overblend.
  2. Transfer mixture to a heat-proof bowl. Pour the [q:1/4] cup of boiling water over and stir to combine.
  3. Transfer porridge to two serving bowls. Drizzle with syrup and top with blueberries.
Nutrition Info
438 Calories, 11 g Protein, 32 g Carbohydrates, 10 g Fiber, 34 g Total fat (14 g sat), 10 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin), B6, E, K, Calcium, Iron, Magnesium, Phosphorus

Chocolate Popcorn with Almonds and Raisins

Chocolate Popcorn with Almonds and Raisins
Prep Time
15 minutes, plus 1 hour set time
Number of Servings
10 cups
Ingredients
  • 2 Tbsp Fair Trade Certified coconut oil
  • [q:1/2] cup popping corn
  • [q:1 1/2] cups Fair Trade Certified dark chocolate, chopped
  • 1 cup Fair Trade Certified almonds, chopped
  • 1 cup raisins
  • Salt to taste
Directions
  1. In a large shallow saucepan, heat oil over medium-high heat. Drop 2 kernels of corn in pan and cover with a lid. When corn begins to pop, add remainder of kernels. Cover pan and remove from heat for 30 seconds. Return covered pan to heat and shake covered pan constantly while corn pops. When popping slows to almost a stop, remove pan from heat. Let pan sit off heat for 1 minute to allow any remaining kernels to pop. Transfer popcorn to a large heatproof bowl.
  2. Heat chocolate in a small saucepan set over medium-low heat, stirring constantly until chocolate is melted. Immediately remove pan from heat and pour half of chocolate over popcorn. Stir to coat popcorn with chocolate.
  3. Mix almonds and raisins into popcorn. Add remaining half of melted chocolate and stir to combine. Season to taste with salt.
  4. Spread popcorn on a parchment-lined baking sheet. Cool in refrigerator until chocolate has set. Store popcorn in an airtight container.
Nutrition Info
332 Calories, 6 g Protein, 30 g Carbohydrates, 6 g Fiber, 22 g Total fat (9 g sat), 147 mg Sodium, [nutrition:2] Vitamin E, Iron, Magnesium, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Potassium, Zinc

Almond Bites

Almond Bites
Prep Time
10 minutes prep, 10 minutes cook
Number of Servings
Serves 5
Ingredients
Directions
  1. Place almonds in a blender or food processor and finely grind. Place in a mixing bowl.
  2. Heat syrup to a boil in a small saucepan. Reduce heat to low and simmer, stirring frequently, for about 10 minutes. Pour the hot syrup over the ground almonds, add the tahini, and thoroughly mix.
  3. Take a heaping tablespoon of the almond mixture in your hands and form it into a tightly packed ball, about the size of a ping pong ball. Repeat until all mixture has been formed into balls.
Nutrition Info
Per serving: 398 calories, 25 g fat (54% calories from fat), 14 g protein, 32 g carbohydrate, 7 g fiber, 0 mg cholesterol, 101 mg sodium

Maple Almond Mochi Puffs

Maple Almond Mochi Puffs
Prep Time
15 minutes
Number of Servings
4 pieces (2 per person)
Ingredients
Directions
  1. Cut the mochi in half and place on a baking sheet in a 400° oven or toaster oven. Bake about 7 to 10 minutes or until the mochi puffs.
  2. While the mochi is cooking, heat the syrup in a small saucepan until boiling. Reduce the heat, simmer 5 to 7 minutes on low. Remove and place in a small bowl.
  3. Place the almonds in a food processor or blender and grind until slightly coarse, but not flour. Place in a small bowl.
  4. Remove the mochi, dip each piece in the hot syrup and then roll in ground almonds. Serve immediately.
Nutrition Info
Per serving: 293 calories, 7 g fat (19% calories from fat), 6 g protein, 55 g carbohydrate, 3 g fiber, 0 mg cholesterol, 36 mg sodium

Healthy Foods to Curb Hunger

Healthy Foods to Curb Hunger
Don't let hunger pangs derail your diet.
Kelli Wilson
oats, avocado, toast, and almonds to snack on when hungry

Hunger pangs can derail a weight-loss program, but the Environmental Nutrition newsletter offers an easy strategy.

Eating foods that are rich in fiber, protein, and healthy fats will make you feel more full, for a longer time.

Healthy Foods that Fill You Up

  • Oatmeal

    Oatmeal is high in soluble fiber, which slows digestion. Research shows that people who started their day with oatmeal ate 31 percent fewer calories at lunch.

  • Almonds

    Almonds and other nuts offer healthy fat, protein, and fiber.

  • Eggs

    Eggs are high in protein and low in calories.

  • Rye Bread

    Rye bread tends to be more satisfying than other breads, perhaps because it is high in fiber.

  • Greek Yogurt

    Greek yogurt is rich in casein protein, which slows digestion.

  • Beans

    Not only do beans offer plenty of nutrients, research shows they can increase fullness by about 31 percent.

  • Avocados

    Avocados lower the desire to overeat by providing healthy monounsaturated fat. They're good sources of fiber, potassium, several vitamins, and healthful fat.

    A new study found that healthy (but overweight) adults felt fuller, and had less desire to eat over the next five hours after adding avocado to their lunch—and only added about 112 calories.

  • Salmon

    Salmon is loaded with protein and omega-3 essential fatty acids. Research shows that eating at least 25 grams of protein with meals helps control appetite and can contribute to weight loss. A 4-ounce piece of salmon provides that amount of protein. 

Sources

“Top foods to boost satiety,” Environmental Nutrition, 2017

“Consuming Half an Avocado During Lunch Can Make an Overweight Person Feel Full Longer...” Loma Linda University Health

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Contributor
The Taste for Life Staff
Tags
weight loss / dieting
diet / nutrition
oatmeal
almonds
nuts
eggs
bread
rye
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avocado
salmon
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yogurt

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Chicken Mole

Chicken Mole
Prep Time
50 minutes
Number of Servings
6
Ingredients
  • [q:1/4] cup pumpkin seeds
  • [q:1/4] cup almonds
  • 2 Tbsp oil
  • 1 small onion, chopped
  • 3 cloves garlic, chopped
  • 2 plum tomatoes, chopped
  • 1 Tbsp chili powder
  • 1 tsp ground cinnamon
  • [q:1/2] tsp ground coriander
  • [q:1/2] tsp anise seeds or ground anise*
  • [q:1/4] tsp ground cloves
  • [q:1/4] cup raisins
  • 2 Tbsp molasses
  • 2 Tbsp lime juice
  • 2 (6 inch) soft gluten-free corn tortillas, torn into pieces
  • [q:1 1/2] cups low-sodium chicken broth
  • 2 oz dark chocolate, broken into pieces
  • Salt and freshly ground black pepper
  • [q:1 1/2] lbs skinless, boneless chicken breast, cooked and shredded
Directions
  1. Toast pumpkin seeds and almonds in a dry skillet, tossing over medium heat until golden, about 5 minutes. Transfer to a high-speed blender.
  2. Heat oil in a sauté pan set over medium heat.
  3. Add onion and garlic and sauté for 5 minutes, stirring frequently. Add tomatoes, along with chili powder, cinnamon, coriander, anise seeds, and ground cloves, and sauté with onion-garlic mixture for 2 minutes. Transfer mixture to blender.
  4. Soak raisins in boiling water to soften for 10 minutes. Drain raisins. Add drained raisins, molasses, lime juice, torn tortillas, and broth to blender. Blend until smooth.
  5. Transfer blended sauce back to sauté pan set over medium-low heat. Add chocolate and simmer over low heat, stirring frequently, until chocolate melts and sauce reduces, about 20 minutes.
  6. Season to taste with salt and pepper. Add cooked and shredded chicken to sauce and warm through over low heat. Serve over brown rice. 
Nutrition Info
347 Calories, 31 g Protein, 26 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat, 6 g mono, 2 g poly), 176 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Phosphorus, Selenium, [nutrition:2] Vitamin B12, Copper, Magnesium, Manganese, Pantothenic acid, Zinc, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Vitamin C, E, Biotin, Iron, Potassium

Smoky Honey Almonds

Smoky Honey Almonds
Prep Time
20 minutes
Number of Servings
6
Ingredients
  • [q:3 1/2] oz whole blanched almonds
  • [q:1/2] tsp smoked paprika
  • [q:1 1/2] tsp olive oil
  • 2 Tbsp honey
  • 1 tsp sea salt flakes
Directions
  1. Preheat oven to 325°.
  2. Put nuts on a baking sheet lined with baking parchment and cook for 10 minutes.
  3. Sprinkle paprika over nuts, pour over oil, and spoon over honey. (You don’t need runny honey—thick honey quickly melts on the hot nuts.) Stir around to mix nuts with honey, oil, and paprika. Put nuts back in oven for another 2 minutes, until lightly browned, taking care they do not burn.
  4. Leave nuts to cool for a couple of minutes. Sprinkle with salt and use two forks or spoons to stir nuts around in honey mixture. Spread nuts out so they aren’t touching each other and leave to cool completely, stirring them once or twice as they cool.

Back-To-School Trail Mix

Back-To-School Trail Mix
Prep Time
5 minutes
Number of Servings
About 2 cups
Ingredients
  • [q:3/4] cup almonds
  • [q:1/2] cup dried cranberries
  • [q:1/4] cup raisins
  • [q:1/4] cup dried coconut
  • [q:1/4] cup shelled sunflower seeds
Directions
  1. Gently mix ingredients together.
  2. Store in airtight container.

Almond Popcorn Balls

Almond Popcorn Balls
Number of Servings
12 popcorn balls
Ingredients
Directions
  1. Pop corn according to package directions and place in a large mixing bowl. Add the almonds.
  2. Place the syrups in a saucepan and bring to a boil.
  3. Reduce the flame to medium-low and simmer, stirring constantly for about 5 to 7 minutes.
  4. Pour the hot syrup over the popcorn and almonds. Mix thoroughly until all the popcorn and almonds are covered with syrup.
  5. Preheat the oven to 350°. Place the popcorn on a baking sheet and bake for 5 minutes. With a spatula, loosen the popcorn from the baking sheet to prevent sticking.
  6. Place 1 cup cold water in a bowl. Lightly moisten your hands with water. Working quickly, take a handful of popcorn and form it into a fist size ball, packing like you would a snowball.
  7. Repeat, lightly moistening your hands as needed, until all the popcorn is formed into balls.
  8. Refrigerate to harden the syrup for 30 minutes before serving.
Nutrition Info
1 ball: 165 Calories, 3 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 18 g Total sugars (18 g Added sugars), 1 g Fiber, 8 g Total fat (1 g sat), 118 mg Sodium, [nutrition:1] Vitamin B2 (riboflavin)
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