The Bottomless Pit Snack Solution

So our middle schooler comes home every day after school starving.  No, I mean starving. In fact, I think he gives new meaning to the word starving.  He wakes up every morning and packs his own lunch.  He also makes his own breakfast.  And they are pretty big meals that he packs and eats.  But as soon as he walks in the door, it's a feeding frenzy.  He is a bottomless pit.  A food funnel.  A snack abyss.  I often lie awake at night wondering how we're going to support this man-child's eating habits.

I've been trying to stay ahead of the game by having something prepared for him when he gets home.  This is to limit the mindless wandering and eating of anything that's not nailed down.  So today I made these Quinoa Power Babies and Fudge Babies.  They are both simple snacks and pack a power house of energy and nutrients your body needs.  The thing I like about them is that neither one contains added sugars or sweeteners and neither one contains refined sugar or refined grains.

Here, let me share.

Quinoa Power Babies:

Ingredients:
2/3 C. dry quinoa
1 1/3 C. water
24 whole dates, pitted and no sugar added
1 C. almonds, dry roasted without added salt
2/3 C. grated coconut, unsweetened

Directions:


First, in a sauce pan, add quinoa and water.  Cover.  Bring to a boil.  When it starts to boil, reduce heat to low.  Put timer on for 15 minutes.  When done cooking, fluff with a fork.  Transfer to a bowl where it can cool to room temperature.  To speed this up, I place it in the freezer for 15 minutes or until cooled.  Don't forget about it!

 Next, place dates in a food processor.   

 Pulse until a ball forms.

 Remove dates.  

 

 Next add almonds to processor.    

 Process until powdery.

  Add dates and shredded coconut to the almonds in the processor.  

Add the cooled quinoa.

 Pulse until all ingredients are blended well.  

 Take a melon ball scooper and scoop mixture into little balls.  Place in a bowl to refrigerate or enjoy immediately.  

Fudge Babies:
 Ingredients:
1 C. walnuts
1 C. dates
1 tsp. vanilla
3-4 Tbs. cacao

Directions:

In the bowl of  a food processor or Vitamix, add walnuts and pulse until powdery.  Add dates and pulse until blended in with walnuts. 

  Add cacao and vanilla and pulse until well combined. 

  

 Scoop up about a tablespoon and roll into a ball.  Place in a dish and refrigerate.  

Or if you can't stand the wait, enjoy immediately!  

Our kids love these!  Which is a great thing.  They are easy to make.  They require no baking.  You can double the recipe and freeze some for later.  They are filling.  But most importantly, they are a healthy snack!

Let me tell you about the health benefits of these yummy snacks.  First I'll tell you about the  quinoa, coconut and almonds.  The benefits of dates are below with the Fudge Babies.

Let's begin with quinoa.  It is the best source of complete protein in the plant kingdom.  It provides all the necessary building blocks for skin, bone and brain regeneration.  Do you have a child who plays sports and aspires to be a professional athlete (what kid doesn't?)?  Well, let them know of the health benefits of this protein packed superfood!  Quinoa contains all the essential amino acids, plus a good range of minerals and the B vitamins.  The protein content of quinoa is used effectively by your body so that it can provide the large amount of energy needed for the constant renewal of your skin, hair, nails, teeth, bones, and organs.  Quinoa is also high in anti-inflammatory omega-6 oils and is ideal for those of us who cannot tolerate gluten.  Quinoa also contains phosphorus which is beneficial for your brain and nervous system.  It contains potassium which balances out sodium.  Quinoa also contains zinc and selenium which offer potent antioxidant protection. 

Coconut-  Coconut is a power house of nutrition and healing!  It is highly nutritious and rich in fiber, vitamins, and minerals.  It contains high levels of manganese, potassium and phosphorus.  Coconut also has a high fiber content which makes you feel full longer and also help keep you regular.  Coconut is also rich in lauric acid which enhances immunity. Not only does coconut provides a nutritional source of quick energy, but it also boosts energy and endurance which enhances physical and athletic performance.  Coconut has also been shown to improve digestion and absorption of other nutrients including vitamins, minerals, and amino acids.  Coconut has also been shown to improve calcium and magnesium absorption and support the development of strong bones and teeth.  These are just a few of the health benefits of coconut.  The health benefits of coconut really are endless and go well beyond its nutritional content.

Almonds-  Almonds are a high-fat food that's good for your health.  Almonds are high in monounsaturated fats which have been associated with reduced risk of heart disease.   Almonds also help lower LDL, the "bad cholesterol."  They contain vitamin E, magnesium and potassium.  Vitamin E is an antioxidant that has been shown to reduce heart disease risk  Magnesium improves the flow of blood, oxygen and nutrients throughout the body.  Potassium is an important electrolyte involved in nerve transmission and the contraction of all muscles.  Potassium is also another mineral that is essential for maintaining normal blood pressure and heart function.  Add almonds to your diet if you would like to promote cardiovascular health.



So now let me break down why I love the Fudge Babies (besides them being yummy).  First, the walnuts are rich in polyunsaturated fats.  They contain mostly the essential omega-fats in the form of alpha-linolenic acid.   Omega fats have been linked with protection from cardiovascular disease, cancers, arthritis, skin problems and diseases of the nervous system.  If you don't eat fish, the intake of omega-3 fats from walnuts is important for you.  Walnuts are also rich in antioxidants and a good source of fiber and the B vitamins.  They are also a good source of minerals.  Walnuts can also lower bad cholesterol and blood pressure.  They can also increase the elasticity of the arteries.

Second are the dates which are full of health-benefitting nutrients, vitamins, phytochemicals and minerals.  Dates are a good source of fiber which helps keep one regular and prevents bad cholesterol absorption.  Dates are also a good source of iron, potassium and B vitamins.  They also contain vitamins A and K, copper, magnesium, manganese, B6, niacin, pantothenic acid, and riboflavin.  These vitamins are beneficial for your eyes, skin, mucus membranes, lungs, blood, heart rate, blood pressure, and immune system.

Cacao.  This is probably my favorite part.  This information makes me really happy!  The health benefits of cacao...sigh....  Let me mention a few.  Cacao contains antioxidants which reduce cell damage and help prevent a multitude of diseases, including Alzheimer's and cancer.   Cacao also helps improve sugar metabolism.  Cacao also contains polyphenols which reduce the risk of colorectal or colon cancer.   Cacao is a "whole" food with many vital phytonutrients, including essential vitamins and minerals, as well as trace minerals, good fats, fiber, and fuel for the body.  Cacao can  lower blood pressure, reduce inflammation, improve platelet function, raise HDL, and decrease LDL oxidation.

So why wouldn't you eat a Fudge Baby or two or three......?  Or indulge on Quinoa Power Babies?   Or like our man-child.... well, he would eat the entire batch if we let him.  I do not recommend that!  So when you are hungry and craving something sweet but want something healthy, whip yourself up a quick batch of Fudge Babies or Quinoa Power Babies!  Your body will thank you for it!  So will your children!

Free of Sugar and Still Alive

It all began, or I should say ended, on Wednesday, March 5th 2014.  I broke up with sugar.  Let me re-phrase that.  I broke up with sweeteners, sweets, refined sugar,  raw sugar, cane sugar, cane juice, date sugar, palm sugar, turbinado sugar, honey, maple syrup, agave nectar, molasses, brown sugar, etc. etc.  We've had such a tumultuous relationship that I also broke up with anything that contains these ingredients.  It was so bad that I considered getting a restraining order.  So far, so good.  Only time will tell if I need to take those drastic measures.  I pray I don't have to. 

It just wasn't workout out for us anymore.  We would thoroughly enjoy each other when we were together.  We had such a great time at parties and social functions.  We'd hang out with cake or cookies or brownies.  Sometimes we'd go shopping and grab a Lindt white chocolate truffle.  Three for a dollar at Family Dollar.  Sometimes there'd be reason to celebrate at home with an ice cream social.  Maybe someone did really well at a swim meet or a wrestling match.  Maybe someone got an excellent grade on a test or someone did all their homework.  Or someone did the dishes.  Or someone pushed their chair in without being told.  Wait, did someone turn the light out when leaving the room?  Did someone blink his eyes?  Someone is breathing!  We are going to celebrate and we are going to make it a SWEET celebration!   And so the love affair with sweets continues......

I just had to be with sugar.  Sugar was the first thing I would think about when I woke up in the morning and the last thing I'd think about when my head hit the pillow.  Sugar made me feel great.  Sugar made me want more.  Sugar gave me that instant rush.  I craved sugar all day, every day.  Chocolate, candy, sweets.  What love I had for sugar!

But then things began to change.  It was subtle at first.  I noticed highs and lows in my energy levels throughout the day.  I noticed I would feel tired when I woke up after spending the day with sugar.  I started to feel unsatisfied and hungry after eating sugar.  I started to have mood swings. CRAZY mood swings!   My cravings were out of control.  I needed more and more sugar to make me feel 'normal.'  I was in denial!

For the love and stability of my family, I had to admit it and take action.  I had a problem.  I was addicted to sugar.  I was in an unhealthy relationship and needed an intervention.  So I checked myself into Live Well Resources of Wethersfield, CT.  It's this great place in Old Wethersfield where you can be loved and supported and not have to fill yourself up on sugar.  I researched a sugar detox program and signed myself up for it.

Nine days into it I am doing very well.  I still have the urge to indulge, especially with those Cadbury caramel eggs screaming my name as I walk by them in the store.  But seriously, whenever I am having the urge for something sweet I make myself a chocolate banana smoothie.

It's so simple and yummy.  Takes the edge off.

Here's the recipe:

Ingredients:
1 C. unsweetened coconut milk
1- 2 frozen bananas
2 T. cacao powder
2 T. peanut butter (optional)

Directions:
Place ingredients in your blender.  Add a small handful of ice for additional frostiness. Blend and enjoy.

I find that this gives me a special treat without sabotaging my treatment plan and it's health producing.  Here's why.

Let's look at coconut milk.  The unique fatty acids in coconut milk may improve the condition of your hair and skin, assist with weight loss and reduce your risk of heart disease.  These fats have also been shown to improve your immune system.  Remember, it's not fat that makes one fat.  It's the consumption of sugars and processed foods that make you fat! 

The banana is also health producing.  Did you know that bananas are high in potassium?  Did you know that bananas lower blood pressure and protect against heart attack and stroke?  Did you know that bananas contain high levels of tryptophan which is converted to seratonin?  Think HAPPY mood!  Bananas are also high in vitamin B-6.  This means they protect against type II diabetes, help with weight loss, and  strengthen your nervous system.

Cacao.  The bean of the cacao plant is the source for all chocolate and cocoa products.  Cacao powder is unprocessed.  Because it is unprocessed, the important, healthful benefits of cacao have not been stripped or destroyed.  Cacao is considered a super food.  In South American cultures, cacao has been used for its healthful properties for thousands of years.  Cacao contains an abundant supply of antioxidants which help protect your body's healthy cells from attack by free radicals which cause disease.  Cacao is also found to be one of the highest dietary sources of magnesium, flavanols and polyphenols.  You can purchase cacao powder at Whole Foods or on amazon at:
 http://www.amazon.com/Navitas-Naturals-Organic-16-Ounce-Pouches/dp/B001E5E0Y2/ref=sr_1_2?s=grocery&ie=UTF8&qid=1394726374&sr=1-2&keywords=cacao+powder

Peanut butter is optional.  One may also use almond butter. I did not add peanut butter to my smoothie this morning.  You may want to for that extra boost of flavor.

Peanuts are good sources of niacin, vitamin e, folate,  protein and manganese.  They also contain resveratrol which is an antioxidant that is thought to lower your risk of cardiovascular disease.  If you are consuming peanuts, you must make sure they are organic.  Non-organic peanuts and peanut products are high in pesticides, fungus and aflotoxin which is a potential carcinogen linked to cancer. 

Almonds are a better source of healthy fats than peanuts.  They have a better fatty acid profile and are a good source of omega 3's.  Almonds are also a good source of vitamin E, magnesium and potassium and have been found to protect against diabetes and cardiovascular disease.   Did you know that people who eat nuts at least twice a week are  much less likely to gain weight than those who almost never eat nuts?

So you see, a lot has been gained by my break up with sugar.  Not only have I been freed from the mood swings, addiction, suppression of my immune system, anxiety, and cravings, to mention a few, but I have also gained the above health benefits by substituting 3 - 4 simple real,  whole food ingredients into that place where I would have eaten health depleting sugar laden foods.

Who says change isn't good?

What about you?  What so you struggle with?  How are you coping through that struggle?

Live well!
~Nancy

Easy Breakfast

Experts say that breakfast is the most important meal of the day.  I'll say it is!  Come morning I am HUNGRY!!!  And I am not a morning person.  I know.  Hard to believe.  Not so much if you live with me.  No comments from immediate family members please!  :) 

My idea of a good breakfast is something fast and healthy.  What's fast and healthy and takes minimal effort in the morning?  SMOOTHIES!  My favorite is a Super Green Smoothie A.K.A. a Shrek Smoothie or The Hulk Smoothie.  If you've ever made one, you know why.  The end product isn't all that pretty. 

So you start with a high powered blender.  If you don't have a high power blender you will want to chop your kale and spinach up into little pieces before adding them to the blender unless you don't mind chewing your smoothie, but we'll get to that part in a minute.

You'll begin with a "milk" base, about 1.5 C.  I use coconut milk or almond milk.  I make my own.  It's cost effective and really easy.  Plus you don't get any stabilizers or thickeners which can be gut irritants or hidden food allergens such as gluten or corn products. Coconut products have been shown to help with digestion, assist with thyroid function, and regulate metabolism and mood.  The fat in coconut products is a very healthy fat and it's great for your brain function.  Who wouldn't like to enjoy a breakfast while boosting your brain?  That's a true no brainer! 

Next you add 1 c. frozen strawberries (or a berry blend) and 1/2 C. frozen blueberries.  Did you know that blueberries are one of the riches of all fruits in antioxidant compounds, which could help to protect your body from coronary heart disease, diabetes, and some cancers?  They have also been found to help keep your eyes healthy.  You'll want to make sure your berries are organic otherwise you will be drinking pesticides with your smoothie.  Berries are on the list of foods that are laden with pesticides! 

Next add 1 C. organic spinach and 1 C. organic kale.  I LOVE kale.  It is one of the most nutritious greens you can add to your diet.  It's loaded with calcium, antioxidants and vitamin C.  It is rich in flavonoids and antioxidants which help to fight cancers.  It contains indoles, which can help lower bad cholesterol and also helps prevent cancer.  Kale is also very rich in carotenes which protects your eyes.  The health benefits of kale are endless.  Greens are also one of those foods that are high in pesticides.  Make sure they are organic!

To the above, add a banana and a splash of vanilla.  Blend until all the ingredients are combined.  If you have a high powered blender, such as a Vitamix, you do not need to chop the greens into little pieces before blending.   The high powered blender does all the work for you.  If you don't, be sure to chop before adding unless you don't mind chewing a little bit of your smoothie

. 

Yes, the color of the smoothie is unappetizing.  Think Shrek or The Incredible Hulk.  Or just don't think at all.  Put it in a coffee mug and drink it down!  Your body will thank you.  You will feel full, healthy and energized!  And you'll be pleasantly surprised at the taste too!  Trust me.  Would I steer you wrong?  Enjoy your breakfast!  Live well!