A Guide to Feeding our Future

Archive for the ‘Snacks’ Category

Frosty Zucchini Orange Balls

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

zucchini balls

“If you liked the carrot balls from an earlier post, you will also like these – there is no baking and they are a FROZEN TREAT! Great for the summer time! It’s the orange extract that gives them their refreshing flavor.”

Prep time: 15 min (+soaking almonds + chilling time)

Yields: approx. 15 balls

 Ingredients:

  • 1 cup shredded fresh zucchini (one medium-sized zucchini)
  • 3/4 cup pre-soaked almonds *
  • 2/3 cup minute oats
  • 1/4 cup coconut nectar (or honey or agave syrup)
  • 1/4 cup dried cherries or cranberries or currents or raisins (pick just one type of dried fruit)
  • 1/3 cup diced fresh pineapple
  • 1/4 cup chopped walnuts
  • 1 tsp EACH orange and vanilla extracts
  • ½ tsp EACH ginger and nutmeg
  • Optional topping: sesame seeds

Directions:

  1. Shred FRESH zucchini in food processor with the grater blade.
  2. Transfer to large bowl. Add diced pineapple, dried fruit, flavorings, and walnuts.
  3. Insert knife blade into food processor.
  4. Add minute oats. Allow to process until they are refined, but not turned to flour. Add to bowl.
  5. Put the drained, soaked almonds in the food processor with the knife blade. Allow to process until they are mealy, with a slight crunch, and not turned to butter. Leave the almonds in processor.
  6. Add the complete mixture of the bowl to food processor with almonds. Blend just until well mixed together.
  7. Pour the ingredients into the bowl and scoop out one ball at a time, ‘forming’ gently with fingers.
  8. Sprinkle the balls with sesame seeds (black and white) if desired.
  9. Store in FREEZER, as these will not retain their form when thawed. Not to worry – they won’t get too hard to eat. They are, however, best when they are ALMOST frozen; so, keep in freezer and set out for 15 minutes or so before serving. Best put on wax paper and not directly on the plate.

Notes:

* Almonds take approximately 6 hours to fully soak. Soaked almonds should be kept in the refrigerator.

 

 

No Bake – No Cake Carrot Balls

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

“These tasty balls are gluten, egg, and dairy free! They are made mostly in a food processor, so cleanup is easy. Great for the summer time, when you do not want to turn on your oven. They are destined to be a party favorite!”

carrot balls

Prep time: 15 min (+soaking almonds + chilling time)

Yields: approx. 10 hearty balls or 15 mini ones

Ingredients:

  • 3/4 cup grated carrots (approximately 2 med/lrg carrots)
  • 1/4 cup currents (or raisins)
  • 1/3 cup diced pineapple (fresh or canned)
  • 3/4 cup PRE- soaked almonds, drained *
  • 1/4 cup chopped walnuts
  • 1/4 cup honey (or agave nectar)
  • 1/2 tsp each: sea salt, cinnamon, allspice, ginger
  • 1 tsp vanilla extract

Optional Ingredients:

  • 1/3 cup minute oats **
  • 1/4 cup shredded coconut
  • 1 TBSP oil of your choice

 Directions:

  1. Peel carrots and shred them in the food processor with the grater blade.
  2. Transfer shredded carrot to large bowl. Add diced pineapple, currents, flavorings, oil, and walnuts.
  3. Insert knife blade into food processor.
  4. Add minute oats (if using in this recipe) to food processor and allow to process until they are refined, but not turned to flour. Add to bowl.
  5. Put the drained, soaked almonds in the food processor with the knife blade. Allow to process until they are mealy, with a slight crunch, and not turned to butter. Leave the almonds in processor.
  6. Add to the almonds the complete mixture of the bowl. Blend just until well mixed together.
  7. Pour the ingredients into the bowl and scoop out one ball at a time, forming it in your hands.
  8. Roll the balls in shredded coconut if desired.
  9. Chill or freeze before serving. If you are taking these to a gathering, you may prefer to put these into small paper muffin cups as they can be messy and easily lose their form.

Notes:

*Almonds take approximately 6 hours to fully soak. Soaked almonds should be kept in the refrigerator.

**The oats with this recipe will make the balls more solid. You can choose to omit this ingredient if you cannot find gluten free oats and this is a concern. Without the oats, you can keep these in the freezer to hold their form. They will be more flavourful without the extra bulk of the oats, but still very tasty.

 

 

 

Coconut Almond Delights

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

A healthy treat that’s low in sugar and adds to your daily intake of protein and good fats!

Hollie's treat recipe

Ingredients:

  • 1 ½ Cups pre-soaked raw almonds
  • 1 Cup unsweetened organic coconut
  • ½ Cup brown rice syrup
  • ¼ Cup Sucanat, + a pinch of Stevia
  • ¼ tsp each of vanilla and almond extract
  • ¼ tsp baking soda
  • ¼ tsp Himalayan pink salt
  • ¼ Cup melted coconut oil
  • 5 TBSP coconut milk
  • ¼ Cup whole spelt flour
  • 2 eggs

Directions:

  1. Soak raw almonds in water overnight.
  2. Grind the soaked almonds in a blender, until ground but still chunky.
  3. Blend all other ingredients together in a bowl and spoon onto a cookie sheet.
  4. Bake at 350 for 15- 20 minutes (oven times will vary – waited to see brown edges)
  5. Enjoy!

Spicy Edamame Pods

By: Amanda Bretthauer, RHN – Clinton, BC

“A quick and easy appetizer! Edamame are fresh green soybeans, usually found in your grocer’s frozen food section  – and they’re great for serving up a quick protein! If this is your first time having them….you don’t eat the pods! Just the yummy beans inside.”

Ingredients:

  • 2 cups edamame pods
  • 1 TBSP garlic powder
  • 1 TBSP chili powder
  • 1 tsp paprika
  • 1 tsp sea salt

Directions:

  1. Boil edamame pods (from frozen) for 5 minutes and drain.
  2. Immediately toss with spices and salt and serve warm.

Black-Eyed Pea Dip

By: Deloris Del Rio, Student of Natural Nutrition – Quebec, QC

A flavourful party dip that’s also low in fat and high in protein and fibre. Great served with pita chips, rye crackers, raw veggies – or any combination of party dippers!

Ingredients:

  • 2 cups cooked (or canned) black eyed peas
  • ¼ cup ground sunflower seeds (can use a coffee grinder)
  • 1 TBSP garlic, roasted
  • 1 TBSP onion, roasted
  • 2 TBSP finely chopped fresh herbs (I like to use parsely (Italian flat leaf), basil, and thyme)
  • 1 tsp Himalayan or sea salt
  • 1 tsp coarsely ground black pepper
  • olive oil (as needed)

Directions:

  1. Place all ingredients in a good blender.
  2. Purée until smooth, adding oil as needed to make a smooth, but thick mixture.
  3. Scrape out of the blender, place in serving bowl.
  4. Garnish with a few roasted sunflower seeds, some fresh herbs and a drizzle of olive oil.

Breakfast Squares

By: Lise Fournier, RHN – Moncton, NB

“These are easy-peasy breakfast squares that can also be used as a snack or light meal replacement.  They are vegan and contain no flour or added fat.  I have had rave reviews from them all summer!”

Educated Eater Note: these squares cook a little longer than our 30 minute criteria, but they’re so quick and easy to make that we had to include them!

Yields: 12 decent size squares, or you can cut them up smaller for children or small appetites.

Ingredients:

  • 3 cups oatmeal
  • ½ cup chia seeds
  • pinch of salt
  • 1 ½ cups frozen blueberries
  • ½ cup dried sour cherries
  • 1 cup sliced strawberries
  • 3 cups rice milk (or coconut or almond or soy), plus one cup of water.
  • ¼ cup maple syrup
  • 1 tsp vanilla (optional)

Directions:

  1. Pre-heat oven to 375C.
  2. Mix the dry ingredients well and then add the blueberries.
  3. Add the rice milk and make sure the fruit are well distributed as you add the strawberries and the maple syrup.  All this can be done in a baking pan.  Let sit for a few minutes.
  4. Place in oven and bake for 45 minutes or until it feels firm.
  5. Cool and cut into squares.

Apple-licious Muffins

By: Melanie Cornacchia, Student of Holistic Nutrition – Toronto, ON

“A delicious muffin for all ages to enjoy the goodness of apples and raisins.”

Yields: 12 muffins

Ingredients:

  • 2 cups spelt flour
  • 1 tsp baking soda (non-aluminium)
  • 1 tsp ground cinnamon
  • ½ tsp sea salt
  • ½ large apple, peeled & diced (I prefer Macintosh)
  • ½ cup raisins
  • ¾ cup applesauce (homemade or jarred)
  • 1/3 cup water
  • 1/3 cup maple syrup
  • 3 TBSP sunflower seed oil (plus some extra to coat each muffin tin)

Directions:

  1. Gather all ingredients for your working space and preheat oven to 375 F.
  2. Prepare muffin tray with a light coating of oil (applied with a small piece of paper towel, or a clean finger). You may use paper liners, though I feel the oil in the tray works best.
  3. In a large bowl, mix all the dry ingredients gently with a spatula.
  4. In a separate bowl, mix remaining ingredients. Add to the dry and gently stir with the spatula until the flour is all wet.
  5. Distribute batter into muffin tray and bake for 18-22 minutes, until tops are doomed and an inserted toothpick comes out clean.
  6. Store in an airtight container for up to 2 days on the counter (up to 7 days in the fridge).