Spicy Berry Granola Bites

Spicy Berry Granola Bites
Prep Time
2 hours 10 minutes, plus 30 minutes cook time
Number of Servings
65 pieces
Ingredients
Directions
  1. Heat a large, heavy skillet and dry roast the oats several minutes until they release a nutty fragrance and begin to brown slightly. Remove and place in a large mixing bowl.
  2. Pulse the pistachios in the processor for several seconds and pour into the bowl. Place all dried fruit in the bowl and mix thoroughly.
  3. Place the syrup, honey and oil in a medium saucepan and bring to a boil. Reduce the heat to medium and simmer, stirring constantly for 7 minutes. As the syrup cooks, it will begin to thicken. To test for doneness, fill a measuring cup with cold water. After 5 minutes of simmering, periodically drop a small drop of syrup into the water. When done, it will form a small soft ball in the bottom of the measuring cup. When this happens, remove and add the salt and vanilla to the syrup. Stir and pour over the oat mixture. Mix to thoroughly coat.
  4. Preheat to oven to 300°. Lightly oil an 11" by 7" baking sheet and spread the oat mixture evenly over. Moisten hands very lightly and press the oat mixture down firmly. Bake for about 30 minutes or until light golden brown. Remove from the oven, press down on the granola with a moisten spatula and let cool for about 2 hours to harden. Slice into 1-inch squares.
Nutrition Info
52 calories, 2 g fat (29% calories from fat), 1 g protein, 8 g carbohydrate, 1 g fiber, 0 mg cholesterol, 9 mg sodium

Breakfast Trail Mix

Breakfast Trail Mix
Great for grab-and-go
Prep Time
5 minutes
Number of Servings
About 3 cups
Ingredients
  • 1 cup bran flakes
  • 1 cup crispy rice cereal
  • [q:1/2] cup pecan halves
  • [q:1/2] cup banana chips
  • [q:1/4] cup yogurt-covered raisins
  • handful diced dried fruit
Directions
  1. Gently toss ingredients together.
  2. Store in an airtight container.
Nutrition Info
Per serving (serves 4; made with 1 cup dried apricots): 362 Calories, 5 g Protein, 0 mg Cholesterol, 54 g Carbohydrates, 33 g Total sugars (6 g Added sugars), 9 g Fiber, 18 g Total fat (9 g sat), 49 mg Sodium, [nutrition:5] Vitamin B6, Vitamin B12, Folate, [nutrition:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nutrition:3] Phosphorus, [nutrition:2] Vitamin B3 (niacin), Vitamin E, Iron, Magnesium, Zinc [nutrition:1] Vitamin A, Calcium, Potassium

Pumpkin Pecan Tart

Pumpkin Pecan Tart
Prep Time
2 hours prep time + 2 hours chill time
Number of Servings
Serves 8
Ingredients

Base

  • [q:3/4] oz raw sunflower kernels
  • 1 oz raw almonds
  • [q:3 1/2] oz gluten-free plain (all-purpose) flour
  • [q:1/4] tsp psyllium husk powder
  • [q:1/2] tsp ground cinnamon
  • [q:2 1/4] oz coconut oil, solid
  • 1 oz coconut sugar
  • [q:1 1/2] oz coconut yogurt
  • [q:1/2] tsp vanilla extract

Filling

  • 2 tsp chia seeds
  • [q:1 3/4] oz pumpkin purée*
  • [q:5 1/2] oz soft medjool dates, pitted
  • 1 tsp vanilla extract
  • [q:1/4] tsp ground sea salt
  • 1 tsp ground cinnamon
  • [q:1/4] tsp ground ginger
  • [q:1/4] tsp ground nutmeg
  • [q:3/4] oz coconut oil, softened
  • [q:1 1/3] cups pecans, roughly chopped, divided
Directions
  1. Pulse sunflower kernels and almonds in a food processor until finely chopped. Add flour, psyllium husk powder, cinnamon, solid coconut oil, and coconut sugar. Process until mixture resembles fine breadcrumbs.
  2. Add yogurt and vanilla. Process until mixture starts to come together to form a smooth dough. Turn mixture out onto a large piece of plastic wrap, shape into a disc, and cover with plastic wrap. Refrigerate for 1 hour to rest.
  3. In a small bowl, thoroughly mix chia seeds and [q:1/8] cup of water. Set aside to become gelatinous.
  4. In clean food processor bowl, blend pumpkin purée, chia mixture, dates, vanilla, salt, cinnamon, ginger, nutmeg, softened coconut oil, and [q:1/2] cup of water until a thick purée forms. Transfer to a large bowl and fold in three-quarters of chopped pecans. Set aside.
  5. Preheat oven to 350°.
  6. Lightly brush a shallow 8-inch round loose-base fluted flan (tart) tin with coconut oil. Evenly press dough base into tin, covering bottom and sides.
  7. Top dough with pumpkin-pecan filling. Smooth surface and garnish with remaining chopped pecans. Bake for 45 minutes or until tart is golden and set.
  8. Remove from oven and set aside to cool for 30 minutes. Refrigerate for 2 hours to further set.
Nutrition Info
365 Calories, 5 g Protein, 32 g Carbohydrates, 6 g Fiber, 27 g Total fat (11 g sat), 78 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), B6, E, Magnesium, Phosphorus, Zinc

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

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

Happy Buddha Bowl with Quinoa & Veggies

Happy Buddha Bowl with Quinoa & Veggies
Number of Servings
Serves 2
Ingredients
Directions
  1. In a small bowl, toss bok choy in one tablespoon rice wine vinegar and set aside.
  2. Place [q:1/8] cup peanut butter, [q:1/2] tablespoon of soy sauce, and 1 teaspoon of agave nectar into your Q Cup™.
  3. Add hot water to the indicated line, cover, and set aside for five minutes.
  4. Place Brussels sprouts in pan or grill for 2 to 3 minutes or until charred.
  5. Toss with chili powder and one teaspoon of agave nectar and set aside.
  6. In a blender combine [q:1/2] teaspoon of soy sauce, 1 tablespoon rice wine vinegar, 1 teaspoon agave nectar, [q:1/8] cup peanut butter, and mustard and blend for one minute or until fully combined.
  7. Slowly drizzle in rice bran oil until vinaigrette is formed.
  8. In a bowl, place peanut-infused quinoa. Add pickled bok choy, grilled Brussels sprouts, sliced avocado, whole enoki mushrooms, and chopped tamari almonds.
  9. Drizzle soy peanut vinaigrette and enjoy!
Nutrition Info
995 Calories, 27 g Protein, 0 mg Cholesterol, 84 g Carbohydrates, 14 g Total sugars (7 g Added sugars), 16 g Fiber, 66 g Total fat (11 g sat), 890 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Folate, Magnesium, Phosphorus, [nut:4] Vitamin B1 (thiamine), Zinc, [nut:3] Iron, Potassium, [nut:2] Calcium

Apple Pie Overnight Oats

Apple Pie Overnight Oats
Prep Time
5 minutes prep time, plus at least 2 to 3 hours chill time (or overnight)
Ingredients

Overnight Oats

Topping

  • 1 small-to-medium apple, chopped (a sweet variety is preferable)
  • [q:1/4] to [q:1/2] teaspoon Simply Organic Cinnamon
  • 3 tablespoons chopped walnuts
Directions
  1. Into a jar, add almond milk, oats, chia seeds, maple syrup, allspice, cinnamon, vanilla and salt. Stir or whisk to combine the ingredients and evenly distribute chia seeds throughout the mixture. Seal the jar and refrigerate for 2 to 3 hours until thick, or overnight.
  2. In a small storage jar, combine chopped apple and cinnamon. Add as much cinnamon as needed to lightly coat apples. The cinnamon will prevent the apples from browning.
  3. Add walnuts and stir to combine. Tightly close the jar.
  4. Refrigerate apple and walnut mixture overnight.
  5. To serve, top oats with apple and walnut mixture. Enjoy chilled.

Date and Walnut Muffins

Date and Walnut Muffins
Prep Time
80 minutes prep time
Number of Servings
make 12 muffins
Ingredients
  • [q:1 1/2] cups coarsely chopped dates
  • [q:1/3] cup chopped walnuts
  • 3 Tbsp vegetable oil
  • 2 tsp baking soda
  • [q:1/2] tsp salt
  • 1 cup boiling water
  • [q:2/3] cup amaranth flour
  • [q:3/4] cup sorghum flour
  • [q:3/4] cup tapioca starch/flour
  • [q:1/2] cup organic sugar
  • [q:1 1/2] tsp xanthan gum
  • 2 eggs
  • 2 tsp vanilla extract
Directions
  1. Grease a 12-cup muffin tin.
  2. Combine dates, walnuts, oil, baking soda, and salt in a medium bowl. Pour in boiling water. Set aside for 20 minutes.
  3. Meanwhile, combine amaranth, sorghum, and tapioca flours in a large bowl. Whisk in sugar and xanthan gum. Set aside.
  4. Whisk eggs and vanilla in another medium bowl until combined. Stir in date mixture. Add date-egg mixture to flour mixture in large bowl. Stir until combined.
  5. Pour batter evenly into muffin cups. Let sit for 30 minutes. Preheat oven to 350°.
  6. Bake muffins for 18 to 20 minutes, or until firm to the touch. Remove muffins from pan and allow them to cool on a rack.
Nutrition Info
1 muffin: 242 Calories, 4 g Protein, 46 g Carbohydrates, 3 g Fiber, 6 g Total fat (1 g sat), 221 mg Sodium, [nutrition:1] Magnesium, Phosphorus

Vegan Double Chocolate Cheesecake

Vegan Double Chocolate Cheesecake
Prep Time
15 minutes
Number of Servings
Serves 2
Ingredients

For the Crust

  • 3 soft Medjool dates, pitted
  • 14 raw almonds
  • [q:1/2] tsp cocoa powder
  • Pinch of salt
  • [q:1/2] tsp unsweetened almond milk

For the Cheesecake

  • 1 oz 70% dairy-free dark chocolate
  • 1 (12 oz) package organic non-GMO lite silken tofu
  • [q:1 1/2] Tbsp pure maple syrup or coconut nectar
  • [q:1/2] Tbsp cocoa powder
  • 2 tsp hempseeds
  • 2 Tbsp raw walnuts
  • 1 tsp chopped or shaved 70% dairy-free dark chocolate
Directions
  1. To make crust: Combine dates, almonds, cocoa powder, salt, and almond milk in a small food processor and process until you have a crumbly, slightly sticky mixture. Scrape the mixture into a bowl and set aside.
  2. Place dark chocolate in a heatproof bowl and set it over a pan of simmering water. Stir until chocolate is smooth and melted. Remove from heat.
  3. Transfer melted chocolate to a small food processor with tofu, maple syrup or coconut nectar, and cocoa powder. Process until you have a smooth, pudding-like consistency. Divide mixture between two bowls.
  4. Divide chocolate crust between each bowl and garnish with hempseeds, walnuts, and chopped or shaved dark chocolate.
Nutrition Info
377 Calories, 15 g Protein, 53 g Carbohydrates, 6 g Fiber, 15 g Total fat (4 g sat), 223 mg Sodium, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Magnesium, [nutrition:1] Vitamin B1 (thiamine), E, Calcium, Iron, Potassium, Zinc

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

You might also like...

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

Future Sidebar Content

Watch this space!

Subscribe to nuts