Tag / Healthy Snacks

by tessbrennan

Scrumptious Saute’d Brussels Sprouts

I had the munchies this AM so I fixed myself one of my favorite treats! Saute’d Brussel Sprouts and mixed veggies. This amazingly flavorful treat is full of nutrient dense bites and fiber.  Only 122 calories per serving and so much goodness!

This is SO easy and has so much flavor! (Makes 2 servings)

Begin by chopping your veggies:

4-5 fresh brussel sprouts, sliced in half
1/2 bell pepper, chopped
1    small onion, sliced or chopped
1    carrot chopped
3    cloves of garlic, peeled and chopped or halved.

Pour 1 TBSP grape seed oil (it has a higher flash point and is safer for saute’ing than is EVOO) into a skillet or pan. (We use iron skillets) and heat over medium heat.

Add sprouts, cut side down and all other veggies to hot oil. Cover the pan and let them cook for 5-8 minutes, stirring occasionally.

When you notice the color of your produce begins to really POP and your onions and sprouts have begun to caramelize, Move them to a bowl and enjoy.

* Sometimes, I add a sprinkle of Bragg’s Liquid Aminos for a different pop of flavor.

by tessbrennan

Protein Cookies–Not Yo Momma’s Chocolate Chip Cookie

What to pack for my daughter’s lunch? What to give her for a healthy snack? Chocolate Chip Cookies of course!  (But not what you are thinking.)

I work to be sure that my daughter gets a balanced diet every day.  I pack her lunch, out of necessity, every day of school, and I work to be sure that she gets a sampling of all the food groups.

Here is one of her new favorites – She calls them Cookies!

Ingredients:Protein Cookies

2.5 cups whole wheat Flour
0.5 cups Instant Protein
1.5 cups rolled oats (ground)
1.5 tsp baking soda
1tsp ground cinnamon
0.75 cups ground pecans
0.5 tsp salt
0.75 cups butter
1 cups brown sugar
1 TBSP Vanilla
6  large eggs
1 cups chocolate chips

Directions:

  • Preheat oven to 350* F
  • In large bowl, mix dry ingredients through salt
  • In mixer – cream butter & brown sugar
  • Add vanilla and 1 egg at a time
  • Slowly add dry mixture until all blended
  • Stir in chips
  • Drop by scant 1/4 cups onto parchment paper lined cookie tray – flatten slightly (makes right at 24 cookies)
  • Bake 11-13 minutes until slightly browned on top
  • Cool on pan for ~5 minutes then use spatula to move to wire racks to cool.

I put cooled cookies in zip lock bags and store in the fridge to use in her lunches. They freeze well, but don’t normally last that long.

Here’s the amazing part!  The nutritional figures:

Each cookie has about 169 calories, 8.7 g of Fat, 18.1 g of Carbohydrates, 3 g of Fiber, AND… 6.5 g of protein!!!

Tasty treat AND good for you!  Dip them in milk for an extra special treat!