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(Source: health-heaven)

Healthy snack :)

Healthy snack :)

Want to make homemade LÄRABAR ? :

I love LÄRABAR but sometimes they are hard to get, so I make my own.

LÄRABAR are: GLUTEN FREE, DAIRY FREE, SOY FREE, and VEGAN. They are made of basic natural ingredients, fruits and nuts.

Cherry pie ( my favorite ):

1/4 cup Dried Cherries
1/4 cup Seedless/Pitted whole Dates
1/3 cup almonds (unsalted)

The Basic Ratio:
one part dates + one part dried fruit + a little more than one part nuts + spice

Place the dates and cherries in a food processor. Blend until it becomes like a paste. Transfer blended dates and cherries to a bowl.

Add the nuts to the processor and pulse until chopped fairly small (but not too much). Add the nuts, to the bowl with the fruit paste. Use your fingers to knead the nuts into the paste. Next you can spread the mixture out onto a plate covered in cling wrap. Using your hands mold the mixture into individual bars. Wrap each separately in plastic wrap or in small ziplocks. It is a good idea to refrigerate the bars after making to maintain freshness and let the form set (try to let them set in the fridge for 20 minutes before you eat one).

For the recipes below, follow the same instructions as above, but substitute the different ingredients and measurements.  All recipes make 2-3 bars. Feel free to double the recipes to make more.

Apple Pie - dates, almonds, apples, walnuts, raisins, cinnamon

Banana Bread - almonds, dates, banana

Blueberry Muffin - dates, cashews, blueberries, blueberry juice concentrate, lemon juice concentrate, vanilla extract

Cappucino - coffee, dates, almonds, cashews, vanilla extract

Carrot Cake - dates, almonds, walnuts, raisins, pineapple, unsweetened coconut, carrots, cinnamon, extra virgin coconut oil

Cashew Cookie - cashews, dates

Cherry Pie - dates, almonds, unsweetened cherries

Chocolate Chip Brownie - dates, chocolate chips, almonds, walnuts, cocoa powder, sea salt

Chocolate Chip Cherry Torte - dates, chocolate chips, almonds, unsweetened cherries, cashews, sea salt

Chocolate Chip Cookie Dough - cashews, dates, chocolate chips, sea salt

Chocolate Coconut Chew - dates, almonds, walnuts, cocoa powder, unsweetened coconut

Coconut Cream Pie - dates, unsweetened coconut, almonds, cashews, extra virgin coconut oil

Ginger Snap - dates, almonds, pecans, ginger, cinnamon, cloves

Key Lime Pie - dates, cashews, almonds, unsweetened coconut, lime juice concentrate

Lemon Bar - dates, cashews, almonds, lemon juice concentrate, natural lemon flavour

Orange float - cashews, almonds, dates, orange juice concentrate, orange oil, vanilla

Peanut Butter Jelly - dates, peanuts, unsweetened cherries, sea salt

Peanut Butter Chocolate Chip - dates, peanuts, chocolate chips, sea salt

Peanut Butter Cookie - peanuts, dates, sea salt

Pecan Pie - dates, pecans, almonds

Pineapple Upside Down Cake - dates, almonds, pineapple

Tropical Fruit Tart - dates, pineapple, unsweetened coconut, almonds, extra virgin coconut oil, cashews, orange juice concentrate, orange peel


Blend everything using your food processor until everything incorporates together.
When everything comes together become a paste, you’re done! Spread the mixture out onto a plate covered in cling wrap. Using your hands mold the mixture into individual bars. Wrap each separately in plastic wrap or in small ziplocks and refrigerate until it’s set.

Chocolate - dates, almonds, walnuts, cocoa powder, unsweetened chocolate, cashews

Chocolate Coffee - dates, walnuts, hazelnuts, unsweetened chocolate, cocoa powder, cashews, instant coffee

Chocolate Hazelnut - dates, hazelnuts, almonds, cocoa powder, unsweetened chocolate

Chocolate Mint - dates, almonds, unsweetened chocolate, cocoa powder, vanilla flavour, peppermint flavour 

* I don’t own the pictures found them online a long time ago.

(Source: health-heaven)

Chili Popcorn


3/4 to 1 dl pop corn kernels
1/2 - 1  tablespoon olive oil
1 1/4 teaspoons chili powder
1/4 teaspoon ground cumin
dash garlic powder


Heat the oil in a cooking pot on high heat and add one corn kernel to see if it’s hot enough – when the kernel pops, it’s time to add the rest. Then cover the pot, shake it a little, and let the kernels pop. When the popping slows down, remove the pot from heat, pour the pop corn in a serving bowl, and toss in the seasoning.

The Seasoning; just stir all the ingredients together with a fork.

Serving size: 1 cup

Servings: 4

Per Serving Calories: 66.3 

(Source: health-heaven)

Zucchini Parmesan


Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can’t Believe It’s Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray


Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it’s warm!

Number of Servings: 1

Per Serving Calories: 51.6

(Source: health-heaven)

The worst and best snack food

The Bad

Chocolate Coated Donuts, Mini Donuts, and Snack Cakes

This is not to say that powdered-sugar donuts are good snack choices. But chocolate-coated donuts and snack cakes have even more saturated fat than other types.

Snack Pies

Most fruit pies even say “Great snack!” on the package. This makes sense only if by “great snack,” they mean high in calories (450), total fat (24 grams), saturated fat (13 grams), and sugar (13 grams); and low in protein, fiber, and other healthy nutrients.

Lunchables (Snack Size) by Oscar Mayer

Two types of these snack-sized Lunchables contain about half a day’s worth of the suggested amounts of fat, saturated fat, and sodium for someone eating around 2,000 calories a day. Also, most of these snacks are around 350-400 calories – again, this is a snack!

Regular Chips and Cheetos

Although the serving size listed on the package is 1 ounce, most of us snack on two or three times this amount, which equals around 300 calories, over 20 grams of fat and up to 700 mg of sodium.

The Good

Toasted 100% Whole-Wheat English Muffin with Peanut Butter

You’ll find at least two brands of 100% whole-wheat English muffin (Oroweat and Thomas) in most supermarkets. Toasted and spread with some natural-style peanut butter (the type that just contains peanuts and a little salt), these make a satisfying snack with 250 calories, 10 grams protein and 5 grams of fiber.

Nut Mixes

Don’t let the 15 grams of fat per serving fool you. Most of the fat grams are from beneficial monounsaturated fats (8 to 9 grams) and polyunsaturated fats (3 to 5 grams). Each ounce also contains at least 5 grams of protein, about 170 calories and plenty of healthful phytochemicals like phytosterols and lignans.

94% Fat-Free Microwave Popcorn

When you’re craving something crunchy, microwave popcorn can be a quick and easy snack solution. There are now some lighter options on the shelves. Even if you double the serving size listed on the label, it still only adds up to 240 calories, 4 grams fat, and 1 gram of saturated fat — along with 8 grams of fiber.

Quick Microwave Nachos (Baked chips with beans and cheese)

This high-protein snack (14 grams) is easy to put together. Just put an ounce of baked tortilla chips in a microwave-safe bowl and dot the top with small spoonfuls of the refried beans, right out of the can. Sprinkle some hot sauce or salsa over the top, along with a little shredded cheese. Pop in microwave for 30 seconds or so to heat the beans and melt the cheese. Jazz it up by adding chopped tomato, green onions, and a dollop of fat-free sour cream if you like. All for around 290 calories and 70 grams of sodium. 

(Source: health-heaven)

(Source: health-heaven)

Cashew-Strawberry Crunch
Think of this as a gourmet cook’s PB & J. Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with ½ tablespoon honey and top with sliced strawberries. Health bonus: Nut butters are full of heart-healthy monounsaturated fats.  

Cashew-Strawberry Crunch

Think of this as a gourmet cook’s PB & J. Spread 1 tablespoon of cashew butter on a slice of Ryvita Fruit Crunch. (Or substitute peanut butter and Triscuits.) Drizzle with ½ tablespoon honey and top with sliced strawberries.
Health bonus: Nut butters are full of heart-healthy monounsaturated fats.  

10 Healthy Late-Night Snack

Strawberry shake

Blend kefir (it’s like a liquid yogurt), strawberries, and a teaspoon of honey for a refreshing protein shake that’s also chock-full of digestion-enhancing probiotics.

Frozen blueberries

A cup of the fruit is packed with vitamins, antioxidants, and more than 4 grams of fiber. For a richer snack, top them with a little light whipping cream.

Yogurt cubes

If you’re an ice cream lover, try this lean alternative: pour a homemade smoothie (like the kefir-strawberry mixture above) into ice cube trays, then freeze until slushy.

Multigrain pretzels

Whether in stick or twist form, pretzels are a surprisingly good alternative to chips. One ounce—about a handful—boasts just over 100 calories. To add some metabolism-revving protein, dunk ‘em in yogurt.


For a nutty snack, try Ak-mak crackers (made of stone-ground sesame seeds), multigrain Wasa crackers, or low-fat rye mini toasts. Spread on some hummus or light cheese, or eat with a small slice of lean lunch meat.

Cheese quesadilla

Sprinkle some grated low-fat cheese, like Jarlesberg light, in between a couple of high-fiber tortillas, then crisp both sides on a cast-iron skillet or indoor grill. The healthiest cheeses have just 3 to 5 grams of fat per ounce.


Choose 100-calorie packs of 94% fat-free microwave popcorn. Or air-pop your own. Skip the butter. Instead, raid your spice cabinet: Use lime powder for tang, cayenne pepper for heat, or a dash of cinnamon for sweetness.

Greek yogurt

"It’s high protein, low in sugar, and can really fill you up," Villacorta says. For more flavor, mix in your own fruit, like sliced papaya.

Dark chocolate

The darker the better. Chocolate made with at least 70% cacao contains less sugar and more antioxidants than its milky cousin.

Dried figs

Three or four of the chewy, candylike fruit should do the trick. Still hungry? Pair them with a wedge of light cheese like Laughing Cow. 

(Source: health-heaven)

Radish Toasts

Labneh (or vegan cheese)
Pumpernickel bread
Sea salt and fresh ground pepper (if desired)

What To Do

1  Cut the bread into slices and toast it.

2  Thinly slice the radishes. Chop the chives.

3  Spread each piece of toast liberally with labneh (or vegan cheese). Top with sliced radishes and chives, and a bit of sea salt and pepper (if desired). 

(Source: health-heaven)

Snack of the Month: Rawtella

Raw, vegan, gluten-free and safe for people with peanut allergies, Rawtella is made with only three ingredients: hazelnuts, cacao nibs and coconut sugar. It’s less creamy than Nutella but packs an insanely rich, chocolaty punch.

Rawtella is a handcrafted raw vegan treat that will satisfy your sweet tooth and keep you wanting more. “We combine soaked and dehydrated organic hazelnuts and stone-grind them with organic cacao nibs and coconut crystals for a wickedly delicious, smooth chocolate spread we know you will devour.”

    * Antioxidant Rich
    * Raw & Organic
    * 100% Vegan 

(Source: health-heaven)

Snack up.

Snack up.

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