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Snack Attack! Summer '20

Writer's picture: bewellhwcbewellhwc

These snacks are family approved, easy to pack up for the beach, lake, or road trip, and WAY healthier than store bought options!


If you don't like Chex Mix, I don't think we can be friends...

*HOMEMADE BOLD STYLE CHEX MIX*

Ingredients:

-3c each rice, wheat, and corn chex (omit wheat for GF option)

-2c pretzel twists/sticks (again, can be swapped for GF pretzels)

-1c mixed nuts of choice

-1/4c pumpkin seeds

-1.5c bagel or pretzel chips (I use garlic flavor pretzel chips) (omit (or maybe use corn tortilla chips?) for #glutenfreeoption)

-3tbsp vegetable oil/margarine

-4tbsp Worcestershire sauce (for #veganoption use vegan Worcestershire sauce or 3tbsp a1 sauce)

-4tbsp soy sauce

-2tbsp garlic salt

-2tbs steak seasoning

-1tsp black pepper

Health Benefits:

-Carbohydrates to provide energy for brain and muscles

-Clean protein source

-Omega fatty acids for brain health

-Unsaturated fats from vegetable oils are considered heart healthy fats

-Consuming sodium in small amounts balances electrolytes

-Black pepper aids in detoxification processes in the body

Preparation:

-In a crock pot or slow cooker, melt the margarine if using. Add seasonings, Worchester, and soy sauce. Mix well.

-While margarine is melting, preheat oven to 200 degrees F

-Add chex cereal, pretzels, bagel/pretzel chips, nuts, and seeds to melted oil and seasonings. Mix well to cover pieces.

-Once pieces are covered, pour into a deep roasting pan. Spread the mixture evenly in the pan.

-Place in the oven and bake for 1 hour, stirring the mixture every 15 minutes.

-Once cooled, pour the Chex mix into an air-tight container and store for up to 4 weeks...although it definitely will not last that long 😉


*HOMEMADE SUGAR FREE GRANOLA*

Ingredients:

-3c rolled oats

-1c bran flakes

-1/2c honey (local if possible)

-1/2c vegetable oil

-1tbsp cinnamon

-3tbsp chia seeds

-1c mixed nuts of choice

-No more than 1c dried fruit

Health Benefits:

-Complex carbohydrates provide energy + support brain function

-Bran contains both carbs and fiber, supporting the gut-brain connection

-Better for blood glucose management, local honey may provide relief from seasonal allergies

-Heart healthy fat source

-Promotes circulation + lymphatic drainage, detoxifying agent

-Omega fatty acids support brain function + reduce mood disorder symptoms

-Clean protein source, also contain healthy fats + OFAs

-Antioxidants promote immune response *Caution! Dried fruit can be VERY high in added sugars. Try baking your own dried fruit or look for sugar free options in store*

Preparation:

-Preheat oven to 225 degrees F.

-In a large bowl, mix together honey, oil, and cinnamon until well combined.

-Add in oats, bran flakes, and nuts. Stir to combine.

-Add in chia seeds + fruit (if using) and gently stir to combine. These pieces get too sticky/clumpy if you add them at the same time as the larger items.

-On a parchment lined baking sheet, pour out your mixture. Spread evenly and pack into clumps if you want them in your finished product. I prefer to keep mine more loose!

-Bake the granola at 225 for about 1 hour, stirring every 20-25 minutes. Place on a wire rack/elevated surface to cool

-If it doesn't look clumpy enough once out of the oven, CAREFULLY form more clumps while the granola is cooling. Wait at least 10 minutes to handle

-Once cooled completely, transfer to an airtight container and store in a cool, dry place for up to 3 weeks. Again...probably won't last that long 😋



*HOMEMADE CHICKPEA COOKIE DOUGH BARS*


Ingredients:

-2 cans chickpeas (drained and rinsed- save the liquid (aquafoba) and whip with a little sugar and vanilla extract to make dairy free whipped cream! #wastefree #dairyfree)

-1/2c pure maple syrup OR 1/4c pure maple syrup + 1/4c honey

-Pinch of salt

-1tsp vanilla extract (make your own by steeping high quality split vanilla beans in unflavored vodka for 2 months, stirring occasionally)

-1/2c dark chocolate chips or chunks (preferable 72% cacao and above)



-OPTION: crunchy granola topping

-1c mixed nuts of choice

-1tbsp chia seeds

-1/2c honey

Health Benefits:

-Clean protein source

-Natural sweetener, easier on blood glucose management, not a harmful sugar alcohol

-Adds sodium, enhances natural sweetness

-Antioxidants promote cellular health, provdes additional sweetness

-Cacao contains powerful antioxidants + flavonoids that promote immune and cardiovascular health while also decreasing mutagenic response

-Clean protein, healthy fat source

-Omega fatty acids for brain health

Preparation:

-In a food processor, add chickpeas, maple syrup/honey (if using), salt, and vanilla. Blend until smooth and creamy

-Remove blade + gently stir in chocolate chips/chunks

-In a small parchment lined pan/baking dish, pour our your chickpea mixture + spread evenly across the bottom of your container (a small square aluminum pan works really well for this- wash before using)

-Place in freezer while preparing next step

-In a clean food processor/blender, add honey, nuts, and chia seeds. Blend until the nuts are chopped into small pieces + the mixture sticks together lightly

-Pour the nut mixture over the chickpea mixture and gently pat down so it sticks together. Place the topped mixture back in the freezer for a few hours to set.

-Once chilled completely, slice into bars or squares. Wrap individually in parchment paper to prevent sticking and transfer to a large ziploc freezer bag. Store in freezer for up to 6 months.

-**These do need to stay cold or things get a little weird. If kept wrapped in parchment, keep them in a cooler or fridge on trips until ready to eat!



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