Four Simple Snacks That Pack a Punch
(...Oh ya, and pre-post workout approved)
Whether you don’t know what to eat pre- or post- workout, or you’re looking for some inspo for healthy snack options, you’ve come to the right place, because this blog post is dedicated to SNACKS!
PB Choc Bars: (to include photos) + pinterest
Helllllo sweet tooth!! Let's go deep on this PB Rice Krispie inspired recipe:
If you’re looking for a little pick me up, and are craving something sweet, this is a recipe for you- no oven needed. You can store these guys in the freezer, individually wrapper, for the hastiest grab-and-go.
Pro tips from Rivki:
1. When I first began incorporating more nutrient dense foods into my lifestyle, I believed that as long as it was clean- it meant free reign. I learnt the hard way: healthy granola bars are my kryptonite! Being mindful of what I ingest has come along with the knowledge that although these are full of healthy ingredients, the sugar content in dates, and fat content in nut butters, for example, are not things that should be eaten without restraint! Whatever your goals are, these can act as a sweet dessert post-meal as well.
2. You can easily substitute different nuts or seeds in equal portions in order to suit your taste.
a. If mixture is too dry, add in more honey.
b. If mixture is too wet, just add in more oats, seeds or nuts. Almost impossible to mess them up!
3. Make it yours! While every recipe developer loves to believe that they are constantly reinventing the wheel, it is actually really simple to create your own raw balls or bars at home.
Here is an easy guide that will have you mixing and matching in no time:
You need a 1:1 ratio of seeds/nuts to dried fruit.
a. Recommended nuts: Almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, etc.
Nuts and seeds are an excellent source of vitamins, minerals, antioxidants, and healthy fats, and may help reduce your risk of developing heart disease.
a. Recommended dried fruit: dates (make sure they are pitted), apricots, figs, cherries, and cranberries.
Dried fruit is packed with fiber and antioxidants, and when consumed in moderation, is an excellent way to add sweetness to your snacks without using refined sugar
The above base is really what you need to create about 10-15 energy balls. But below is where the fun begins!
2. Add ins!
a. Spices: cinnamon, cocoa powder, ginger, nutmeg, etc
b. Extracts: vanilla, mint, almond, etc. Buy the pure extracts and not “flavoring”
Now for the Recipe!
Peanut Butter Chocolate Bars
aka Elevated PB Rice Krispie Treats
Because of the universally palate-pleasing flavor combo of peanut butter and chocolate, these are the bars I would start with if this is one of your’s, or your children’s, first forays into healthy treats. They are playful and fun to make, and even better to eat.
1/2 cup creamy peanut butter
1/2 cup honey
1/4 cup cocoa powder
1/2 tsp. vanilla extract
1/4 tsp. salt
2 cups quick oats
¾-1 cup Rice Krispies (I used brown rice)
1/4 cup mini chocolate chips, I used stevia sweetened brand Krisda
Line an 8x8 baking pan with parchment paper.
In a large bowl, combine the peanut butter and honey. Microwave for about 20-30 seconds or until just warm enough to mix together. Mix until fully combined.
Add in the cocoa powder, vanilla extract, and salt and mix well.
Stir in the quick oats until fully combined and then add the Rice Krispies and mini chocolate chips. The mixture should be thick.
Scoop the mixture into the prepared baking pan. Using your hands, firmly press the mixture in.
Refrigerate for 1-2 hours or until the bars are set enough to cut into bars. Remove the parchment paper from the pan and cut into 10-12 bars.
Store bars in an air tight container in the refrigerator for up to one week.
Mint Chocolate Chip Smoothie
1 frozen banana
1 big handful spinach
1 scoop vanilla protein powder
1 cup almond milk
½ cup mint leaves
2 T cacao nibs
Blend all the ingredients together, except the cacao nibs, until creamy, adding more milk if necessary for desired thickness. (If you use a full scoop of Vega, you’ll definitely need more milk!).
Add the cacao nibs and pulse in the blender a few times.
Top with extra cacao nibs.
Avocado, GGs, Gravlax
Serving Size 1-2 people:
2 GGs - (Pro tip: GG crackers are high in fibre and keep you satiated for a long while)
3 oz gravlax
Option to add any of your favorite toppings.
½ cup alfalfa sprouts
¼ avocado, sliced thinly
¼ cup shredded carrots
¼ cup cucumber
Protein options, use about 3 oz:
a. Egg whites
Dipping Sauce, like tamari
Layer cut veg and protein along the edge of the nori wrap closest to you. Wet the edges to help stick properly. Carefully fold the wrap up, tucking the veg in as you roll. Wet edges again if needed and enjoy!
The fillings here are totally up to you. If you like mango and raw tuna, do it! If you’re about tofu and cabbage- HELLO DELICIOUS! Float that boat, yo.