Sweet Snacks

Something that I have noticed in reviewing the food logs of many Mamas is that in an attempt to keep the calorie intake low, but still treat themselves to something sweet they will eat 1 or 2 cookies or a mini candy or something like that.  And sure, maybe it keeps you within your calorie intake range, but it's empty calories that most likely doesn't fuel your body.  Not to mention if you are hungry, it doesn't usually satisfy hunger and it also requires plenty of willpower to limit yourself to just one or two.  It's a very slippery slope when it comes to empty calorie, processed foods.  Yes, you should do your food logs and count the calorie intake to keep yourself accountable and stay within the suggested calorie intake.  So maybe those 2 cookies are just 80 calories, or a bag of those processed 100 calorie snacks makes you feel like you had a treat but didn't eat many calories.  But instead, feed your body a snack or a "treat" that sometimes could be a littler higher in calories, but they are high quality calories.  So this week I want to share with you a couple of options for something that you could have as a sweet treat, but would also provide more nutrition than a cookie or tiny piece of candy.

1.  Fruit, fruit, fruit.  The better snacking option is natural, clean eating and wholesome fruit.  It's winter and we live in an area abundant with yummy and sweet mandarin oranges (40 calories in 1).  Or lovely crisp apples (95 cal in a medium size).   If you want, make this great dip for apples and bananas.  Mix a small container of vanilla non-fat Greek yogurt with 2 tablespoons of peanut butter, a drizzle of honey and a sprinkle of cinnamon.  It holds up well in the refrigerator for several days; make some and pack it in small containers with your grab-and-go bags of fruit, for a snack that is sweet, healthy and a great combo of fiber and protein.  Fills you up and fuels your body!

2.  Make your own healthier cookie.  There are some good recipes out there.  I have one of my own, it's actually a no-bake cookie dough ball.  It's a good for the late afternoon if you feel a dip in your energy level, or also if you need a little sweet treat after dinner.  Check out my No Bake Peanut Butter Chocolate Chip Cookie Dough Balls.  Taste tested and approved by our Mama Bootcamp Coaches.  Another snack that I love is from fellow Mama, Allison and it's over on her blog, Get Natured.  Lemon Coconut Energy Balls.  Not only can they be a healthy snack, but a great recovery food.  Pack one or two in a container and eat them on your way home after bootcamp.

For more recipes or suggestions you can email me at erika@e-mealplanning.com.

Jodi's marmalade and granola

Photo via getnatured.com

Recently we asked you on Facebook for your favorite recipes or snack ideas. Bootcamper Jodi shared this recipe for marmalade and granola. Yum, thank you Jodi!

Marmalade and Granola
The key to the recipe is the marmalade. It can also be used as a substitution for jam with peanut butter, on toast or a muffin, or with a curry dinner as a condiment.

Mix together:
1/2 cup nonfat cottage cheese
1/2 cup nonfat yogurt
1 teaspoon marmalade (see recipe below)
2 Tablespoons granola, Kashi or Grape-Nuts

Marmalade recipe:
2 whole oranges (option: add strawberries with the oranges)
1/2 cup dates
1 cup apple juice concentrate
optional: chopped walnuts

1. Wash oranges and cut in quarters (do not peel).
2. Place in food processor with dates and process to chop fine.
3. Transfer to a sauce pan.
4. Add apple juice to fruit mixture and bring to simmer.
5. Cook until orange rind is very tender (stirring frequently), and marmalade is thickened.

If you have a recipe or snack idea to share, please email it to Mama Bootcamp food coach Allison Brewer (aka "Allibrew") at allibrew@gmail.com. Thank you!

Saturday Switch: Fall is on its way!

September is here and fall is just around the corner. Many apple farms will begin opening this weekend and this may test your commitment to healthy eating! Apples on their own are always a safe bet, however, the tempting treats of fall (think apple fritters) may do more harm than good. Here are four ways to avoid overdoing it when you visit a local apple farm this fall:

1. Eat a protein-rich breakfast before heading out for the day so you won't arrive hungry.
2. Bring snacks and water. Make sure that you eat something every 2-4 hours and drink plenty of water.
3. Pack your own healthy picnic lunch.
4. Indulge! Having a seasonal treat is not an all-or-nothing thing. It is possible to indulge without overdoing it. Try making your own apple crisp with fresh-picked apples. 

This recipe is so healthy that you could even eat it for breakfast with a dollop of yogurt on top!

Healthy Apple Crisp

4 medium apples, sliced (leave the peel on for extra fiber!)

2 tbsp real maple syrup

1/2 cup whole wheat flour

1/2 cup rolled (old-fashioned) oats

2 tbsp walnuts, chopped 

2 tbsp canola oil

1/2 tsp nutmeg

1 tsp cinnamon 

1. Heat oven to 375 degrees. Line an 8x8 inch pan with parchment paper (or lightly oil bottom and sides).
2. Spread the apples in the pan. In a medium bowl, combine all remaining ingredients and mix well. Spread this mixture over the apples.
3. Bake for 30 minutes or until top is golden brown and apples are tender.

In a hurry in the morning? Try this quick apple breakfast:

Slice an apple and place it in a bowl. Top it with 1/4 cup granola and a sprinkle of cinnamon then pop it in the microwave for 1 minute. Top with a dollop of yogurt or a splash of milk and enjoy! 

Rooibos tea

Are you frequently foraging in the kitchen looking for something to satisfy your sweet tooth after a meal? If you've never had Rooibos tea, it can be a nice calorie-free alternative to rich dessert foods.

Rooibos, or African red bush, tea is naturally caffeine free and has a slightly sweet flavor. It is said to be full of antioxidants and is purported to help with allergies and colds, improve digestion, and improve your skin and complexion.

You can buy basic Rooibos or flavors such as Belgian chocolate, apricot, raspberry, vanilla, caramel, mango, and more. If you don't have a store with a good tea selection or a tea shop near you, try these online vendors:

Amazon
Teavana
Adagio