Healthy Snacks

Snacking for Health –
Go ahead, spoil your dinner.

Snacking throughout the day has been proven to be better for the body and cut down on obesity rather than waiting until you are so hungry that you eat too much in one big meal. The important thing is to see to it that your snacks are made from whole foods. Snacking has always been discouraged because American snacks are usually an array of packaged foods such as chips, cookies, pudding, sugary fruit snacks, toaster tarts and crackers. I avoid all packaged foods by making my snacks from scratch. When my children break into the snacks I have made I don’t worry about “spoiling dinner” because my snacks are more nutritious than what most Americans eat for dinner.

In this section you will find recipes for all of the ideas I have for nutritious whole food treats and snacks. These wholesome recipes are separated far away from the Seasonal Sweets that we serve only sparingly on special occasions. These treats and snacks can be eaten every day and will actually contribute to health and nutrition.

I fill my Baker’s Rack with these recipes to ensure that the snacking that my family does is wholesome whole foods—not packaged, processed foods made up of empty calories. With these snacks ready to eat, I can rest assured that even if they miss a sit-down-at-the-table meal, they will still be getting better nutrition than 99% of the entire world. For instance, if I get busy and can’t make breakfast, I grab the container of granola bars we made from scratch and we are good to go.

The most important fact we can learn when taking our health into our own hands is that the body is wonderfully designed to heal itself. When you are conscientious to supply the body fresh whole foods, plenty of sunshine and oxygen, good music, good friends, excitement and laughter, love and forgiveness, you can overcome any illness and will be better equipped with the energy to handle the hurdles of the day.

 

Take the Healthy Snacks Challenge!

The snacks America loves often use unhealthy oils instead of healthy oils like olive oil or coconut oil and they use unhealthy salt instead of sea salt contributing to acne, obesity, heart disease and cancer.  Here in My Whole Foods Kitchen we keep working on finding healthy snacks made from whole foods that can replace the crunchy salty favorites that our kids are so addicted to.  The challenge is to find the right combination of whole food ingredients to make that snappy crispy crunch.  Whole grains are too dense by themselves so we add other whole food ingredients like bean flour, almond flour, potato flour, rice flour or corn flour.

Try some of our recipes below then modify them with your own ideas.  When you get that delightful crispy crunch, be sure to post your recipe in the comments below.

 

Squash Chips

1 fresh zucchini, yellow squash or other squash

Sliced ¼ inch thick

Place slices on a dehydrator tray one layer thick. Sprinkle with seasoned salt. Dry until crispy. Slices will shrink to paper thin chips.

You would never guess how delicious squash chips could be! My kids eat them faster than I can make them. They are better than potato chips by far and can be used with your favorite dip.

Because these are homemade with no preservatives or other artificial ingredients, they will not stay crisp forever. Eat them as soon as you make them. If they become chewy you can give them an hour in the dehydrator again to crisp them.

 

Rice Crackers

1 1/2 cups rice flour
2/3 cup cooked brown rice
1 tablespoons flax seeds (optional)
1/4 teaspoon sea salt
1/4 cup oil (coconut, safflower, olive, etc.)
1/3 to 1/2 cup water

Preheat oven to 375 degrees. Lightly oil large baking sheet. In bowl or food processor, mix flour, rice, flax seeds, salt, and oil until combined. Add water a little at a time until dough holds together. Pour onto floured surface and knead a few times to form a ball. Roll dough on baking sheet. Score into 1 1/2-inch squares. Bake 20 to 25 minutes, or until bottoms are golden brown. Cool before removing from pan. Yield: about 3 dozen

 

Pita Chips

If you have left over pitas that have gone stale, these can be made into pita chips. Put them in the oven at 300º until they are golden brown and crack when you bend them. Pita chips can be dipped in hummus or any other dip. They are strong enough for the stiffest dip.

Cheddar Crackers Mix

3c Soy Flour
½ t Baking Powder
dash Cayenne Pepper
¾ c Cheddar Cheese Powder
1/3c Olive Oil

Stir the dry ingredients into a bowl and then cut in the oil to resemble cornmeal. Blend in the cheddar cheese with a fork until
well blended. Mix in the remaining ingredients and shape into
a roll. Chill for 30 to 40 minutes in the refrigerator and then slice about 1/4-inch thick. Poke with a fork or a tooth pick.

Bake on an ungreased cookie sheet at 400º F for about 10 min.

Tip: Triple the recipe except for the oil. Store in an airtight container. Make crackers by using 1c Cracker Mix and 1T oil.

 

Soda Crackers

1 c whole wheat flour

1 t baking powder

3T olive oil

¼ c milk

¼ t Salt

½ c Soy Flour

Mix flour, baking powder and oil as for a pie crust. Add liquid and cut in with a knife. Form a ball of dough and cut into
four pieces. Roll 1/4 out very thin. Cut with biscuit or cookie cutter
(2 inch diameter) and place on cookie sheet. Prick with a fork and sprinkle with salt (to your own taste.)

Bake at 375º until golden. May be turned once. Watch carefully.

 

Everything Crackers

Rice Flour
Ezekiel Flour
Almond Flour
Soybean Flour
Corn Flour
Potato Flakes
Flaxseed, soaked and ground
Salt and pepper to taste

Mix it all up in any combination of wet and dry flours until it makes a firm enough ball to roll out flat and thin. Cut into squares. Bake at 300º until golden brown. If dough is too crumbly, add drops of liquid such as water, soy milk or milk.

 

Whole Wheat Crackers

1 c whole wheat flour

4 T sunflower seeds

4 T olive oil

1 c yogurt

¼ t sea salt

½ c soy flour

Put all ingredients except yogurt in a blender until fine crumbs. Transfer to a small bowl. Add yogurt to blender
until smooth. Return flour mixture and process until ball forms. Roll out dough thinly. Prick dough all over with a fork. Cut
crosswise into 4 equal strips and then lengthwise into 3 equal strips, next cut equally into fourths, for a total of 48. Bake at 325º for 20 minutes.

 

Seasoned Flax Cracker

In a quart jar, soak ½ cup flax seed in 3 cups of water.

In several hours or overnight, the water will become gelatin. Pour flax seed gelatin into a small bowl and add 1 cup of Seasoned Seed Mix. Add seasonings to taste such as 1 tsp. salt and pepper, crushed red pepper.

Cover two cookie sheets with parchment paper. Spray paper with cooking spray. Pour seed mixture onto the parchment paper in small pools.

Bake at 400° for 20 minutes. Remove pans from oven. Peel off paper. If crackers are not crisp, turn over and put back in the oven for 10 minutes.

You can also dehydrate instead of cooking.

 

Potato Crackers

1 1/3 c All-purpose flour
2/3 c Potato flakes
1/2 t Salt
2 t Black pepper, ground
1/2 c butter powder
2T Seasoned Seed Mix

¾ c Water or sprout water
Salt for the tops, optional
Paprika for the top, option

Preheat oven to 350F. In a large bowl, combine the flours, seeds, salt and pepper. Cut in the shortening until the mixture resembles coarse breadcrumbs. Slowly blend in the water.

On a floured surface, roll out into a thin rectangle 1/16″ to 1/8″ thick. Sprinkle with salt and paprika. Cut into 2″ shapes with a pizza cutter. Prick each cracker with a fork.

Bake for 15 to 20 minutes or until golden brown. Watch closely and remove a few crackers at a time from the oven as they become dark.

 

Trail Mix

4 cups sunflower seeds

2 cups pumpkin seeds (shelled)

2 cups Spanish peanuts, (salted with chili and lime)

1 cups slivered almonds

1 cup coconut shreds

1 cup dried fruit pieces, chopped small

 

To make a hearty Trail Mix, combine any combination of whole foods. I put out the Nut Bin the Dried Fruit Bin and the Freeze Dried Veggie Bin. I give each member of the family a container with their name on it and allow them to fill it with the whole foods of their choice. I keep the containers in the snack bin.  Perfect for your 72-hour kit.

 

Veggie Trail Mix

 

1T freeze dried corn

1T freeze dried peas

1T potato pearls

1T cheese powder

1/8 t kelp powder

Combine ingredients. Drizzle with olive oil and stir until powder sticks to the veggies. Serve like mixed nuts.

 

Cup a Soup Mix

 

1T freeze dried corn

1T freeze dried peas

1T potato pearls

1t chicken bouillon

 

Add 1T of mix to one cup of boiling water. Makes three 1-cup servings.

 

Veggie Dip

1T freeze dried corn

1T freeze dried peas

1T Flavor Veggie Mix

1T potato pearls

1/8t kelp powder

Grind veggies to powder in a blender.
Add to 1c sour cream.

 

Spinach Dip

2c freeze dried spinach

1c sour cream

1c mayonnaise

1T dill

½ cup dried onions

Salt and pepper to taste

 

Combine ingredients. Serve with dipping veggies or chips.

 

Popcorn

½ c popcorn

¼ c vegetable oil

Popcorn is always a favorite.  Here is a simple way to use bulk popcorn instead of microwave popcorn.  In a large kettle with a lid, heat oil. Pour   the corn in and swirl the pan around to cover all the kernels with oil. Put the lid on and stand by. As you hear the kernels popping listen for the popping to end. Turn off the heat. Open lid and salt the popcorn with popcorn salt. Pour popped corn into serving bowls and allow each person to put on their own toppings.

Popcorn Salt: Blend salt in a blender until it gets to the consistency of powdered sugar.   Put powdered salt in a salt shaker.

Popcorn Toppings: Cheese powder, cinnamon sugar, cocoa powder, ranch dressing mix, etc.

 

Kettle Corn

½ c popcorn

¼ c vegetable oil

½ c sugar

In a large kettle with a lid, heat oil. Pour   the corn in and swirl the pan around to cover all the kernels with oil. Add organic sugar. Swirl again.   Put the lid on and stand by. As you hear the kernels popping listen for the popping to end. Turn off the heat.

Open lid. Salt the popcorn with popcorn salt. Pour popped corn into serving bowls.

 

Seasoned Toast Crackers

If you have a loaf of bread that didn’t have the texture you were hoping for, make it into crunchy dipping toast. Slice it as thin as possible. Brush with butter and sprinkle with Seasoned Seed Mix. Broil for a few seconds on top side. Serve with pesto or a favorite dip.

 

Tortilla Chips

When you make an attempt at tortillas that just don’t turn out the way you had hoped, make them into tortilla chips! Cut them into triangles and fry them in a little oil. Drain them on several layers of paper towel and salt them generously. People may have comments but these chips always get eaten.

 

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.