Snack Attack! Summer '20

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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