Snap Fitness Health & Fitness Blog

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Superfood of the Week: Blueberries

By: Snap Fitness

Blueberries are little low-fat fruits that pack a ton of health benefits. They should absolutely be part of your meal plan. You can eat them a variety of ways: plain; on cereal, yogurt, or oatmeal; and they are the perfect addition in muffins, smoothies, and pancakes. The possibilities are endless! 

 

Here are five reasons why blueberries are the essential Superfood:

 

1. Improve heart health: Blueberries have a high fiber content, which helps get rid of LDL (or the “bad cholesterol”) that is a key factor in heart disease. 

 

2. Great source of Vitamin C: One serving (1/2 cup) of blueberries gives you almost 25 percent of your daily value! Vitamin C is beneficial for your vision; it reduces intra-ocular pressure and decreases your chances of getting glaucoma.

 

3. Better brain function: Blueberries help keep your memory sharp. They keep your central nervous system healthy and can even heal damaged brain cells.

 

4. Reduce cancer risk: Free radicals can cause cellular damage – a big factor in cancer development. Blueberries are rich in antioxidants and flavonoids; both keep free radicals in check.

 

5. Tons of antioxidant support: Blueberries have the highest antioxidant capacity of all fresh fruit. They’re rich in anthocyanin, vitamins (A, C, and E),  copper, iron, and zinc – which boost your immune system and prevent you from getting sick.

DIY Salad Dressing

By: Snap Fitness

Instead of loading on ranch dressing on your dinner salad tonight, make your own! It's an easy way to control your caloric intake while adding a fun taste to your greens. It’s an easy way to monitor your caloric intake; You control what goes in your salad and your body. 

 

1. Pick your oil.

2. Pick your acid (vinegar, lemon, lime, etc.), 

3. Pick your flavoring (herbs, garlic, or fruits). 

4. Mix together until smooth and pour over your salad.

Peach Pie Protein Shake

By: Snap Fitness

Why is it that every time you choose to watch your diet, your favorite treats become insanely irresistible? There is good news, though: you CAN have your cake and eat it, too! Can’t resist the taste of a juicy peach or the deliciousness of fresh peach pie? It’s your lucky day because we’ve combined all of the delectable flavors in a peach pie and made them into a protein shake. It's packed with so much peachy goodness, you’ll forget you’re actually drinking something that’s good for you. The protein in the powder and almond milk will keep you full and help build muscle. Now, isn’t that just peachy?

Let’s get blending!

Ingredients

8 oz. vanilla almond milk (or your favorite milk)
1/2 of a peach (skin removed and diced)
1 scoop vanilla protein powder
1/2 teaspoon cinnamon

Optional additions: Chia seeds, flax seeds, hemp hearts, wheat germ, agave nectar, or honey
Servings: 1 • Size: 9 oz. (approximately)


Directions

1.Put all ingredients into blender and blend to desired consistency. Top with crumbled graham crackers for an extra peach pie taste!

Calories: 279 • Fat: 4.6g • Carb: 28 g • Fiber: 4 g • Protein: 27.1 g •
Sugar: 23 g • Sodium: 285 mg • Cholesterol: 20 mg

Protein Balls

By: Snap Fitness

Tired of the same old pre-workout snack? If your answer is yes, you’re in luck! These little balls of goodness are packed with all natural ingredients, are easy to make, and contain the ideal blend of protein and carbs you’ll need before an intense workout. Make these ahead of time and carry them with you when hunger strikes.

Ingredients (makes six balls):

- 1 serving of protein powder
- 4 dates
- 1 cup of walnuts
- 1/2 cup of macadamia nuts
- 2 tbsp of coconut oil
- 1/2 cup of blueberries
- 1/2 shredded coconut

Instructions:

1. Add dates, walnuts, and macadamia nuts to a food processor and blend.
2. Once blended, add coconut oil and protein powder. Blend again.
3. Allow it to set in the fridge for 5-10 minutes.
4. Once the batter is at a consistency to be made into balls, mix in the blueberries and shredded coconut and form into balls.

Quinoa Granola

By: Snap Fitness

Looking for a new way to do breakfast? Allow us to introduce you to the perfect addition to your morning routine: quinoa granola!

We know quinoa isn’t typically a breakfast item, but one taste and you’ll be hooked. All you have to do is add some uncooked quinoa to your favorite granola recipe, bake it up per usual, and you’ve got a perfect addition to your yogurt parfait or bowl of cereal!

If you already have a favorite tried-and-true granola recipe, we’d recommend just taking out half of your oats and subbing in a cup or two of quinoa. Spice up your quinoa granola with your favorite nut mixture, dried fruit. Coconut, and spices. Experiment with the recipe and find your go-to combination.


Yields: About 8 cups

Ingredients

2 cups old-fashioned oats
1 cup quinoa (uncooked)
1 cup slivered or roughly-chopped almonds
1/4 cup honey
2 Tbsp. melted coconut oil
1 tsp. salt
1 tsp. ground cinnamon
1 cup shaved coconut (or 2/3 cup grated coconut)
6 oz. dried cherries or cranberries

Directions

1. Preheat oven to 350 degrees.
2. In a large bowl, stir together oats, quinoa, almonds, honey, coconut oil, salt, and cinnamon until combined. 3. Spread the mixture out on a foil- or parchment-lined baking sheet.
4. Bake for about 20 minutes, stirring once halfway.
5. Remove sheet and sprinkle the shaved coconut evenly over the top of the granola.
6. Bake for an additional three to five minutes (watch closely) until the coconut is toasted.
7. Remove and let cool, then stir in dried fruit, and toss to combine.

To preserve freshness, store in a sealed container for up to two weeks.

Featured Recipe: Peanut Butter & Jelly Protein Shake

By: Snap Fitness

Whether you’re looking to curb a peanut butter craving or just want to take a trip back to your childhood, this recipe is the way to go! Not only does it taste great, its also loaded with protein making it perfect for a post-workout treat. Get  your peanut butter and jelly fix any day of the week without wreaking havoc on your health and your physique. It’s so simple and so good!

Ingredients

1 cup skim milk
1 scoop of vanilla whey protein powder
¼ cup fat-free Greek yogurt
1 tbsp. strawberry jam
1 pinch of cinnamon
1 ½ tbsp. of all natural peanut butter
5-6 ice cubes

Directions

1. Put water, yogurt and ice cubes in a blender and blend until smooth.
2. Add the remaining ingredients and blend on high for 30 seconds.

Featured Recipe: Kale Chips

By: Snap Fitness

Now that the holidays are coming to a close, it’s time to get back to your healthy eating plan. The transition from over indulging to a clean eating diet can be overwhelming, but with a few good recipes as ammo your diet can be put back in its place.

 

If you’re ever got a hankering for potato chips, try making a big batch of crispy kale chips. Kale is lighter and contains less calories than fried potatoes, and they’re also greener, which means many more vitamins to add to your daily intake. You’ll be feeling less guilty if you ate a bag of kale chips than heavy potato chips. Feel free to spice up your version of kale chips with Cayenne pepper, chili flakes, garlic salt, or onion powder.

Ingredients:

One bunch of kale, rinsed and dried
Olive oil
Salt, to taste

Directions:


1. Preheat oven to 350 degrees.

2. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or preferred bite size pieces.

3. Place kale pieces in large bowl. Start by tossing in about 1 tablespoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much will make the chips too limp and greasy. Only add about  1 tablespoon of olive oil at a time. Then sprinkle in sea salt.

4. Put the kale pieces in a single layer in a baking sheet lined (Use parchment paper if you like for easier cleaning)

5. Bake for 12-14 minutes or until crisp.

Not Your Average Fruit Cake Protein Bars

By: Snap Fitness

A few things come to mind when you think of the holidays; cookies, carols, and of course fruit cake. For most of us, fruit cake is something that is frowned upon, but despite its bad rap, fruit cake is actually packed with lots of healthy dried fruits and nuts. Fruit cake is one of those great desserts to make when you don’t feel like going shopping, since you’re likely to have these ingredients on hand. We’ve added protein powder to this fruit cake recipe, which makes it lower in fat, so you don’t have to feel bad when you polish off a few more pieces than planned.

This fruit cake can be made up to a week in advance, which will undoubtedly help alleviate holiday stress. Baking season is upon us; try this recipe for a very easy-to-prepare dessert or snack.

Ingredients:

(2 1/2 cups) all almond flour

2 scoops protein powder

(3/4 tsp.) baking soda

(1/4 tsp.) salt

(1 tsp.) ground cinnamon

(1 cup) coconut oil, softened

(1 1/2 cups) honey or agave nectar

(2 large) eggs

(1 tsp.) vanilla extract

(1 cup) walnuts, chopped

(1 cup) pitted dried dates, chopped

(1 cup) dried tart cherries

(1/2 cup) golden raisins


Directions:

-In a small bowl, mix together almond flour, baking soda, salt and cinnamon, set aside.


-In a large bowl, use an electric mixer on medium to beat together coconut oil and honey. Beat in eggs and vanilla. Continue to beat on low while adding flour mixture, beat until combined.


-Stir in walnuts, dates, cherries, and raisins.


-Preheat oven to 350°F. Place a sheet of foil on a standard loaf pan, leaving 2 inches excess on both sides. Spray with cooking spray.


-Transfer dough to prepared pan and press into an even layer (flour fingers if necessary).

 

-Bake 25-28 minutes, until a toothpick comes out clean.

 

-Place pan on a wire rack to cool.



Happy Holidays!

Peppermint Stick Protein Shake

By: Snap Fitness

Get in the holiday spirit with this Peppermint Stick Protein Shake! With only little bit of sugar in the recipe, this is a way to indulge in a holiday treat while filling up on some protein at the same time. It’s sweet, minty and healthy, all the makings of the perfect holiday shake.

 

Ingredients:

 

1 cup unsweetened vanilla almond milk

2 tablespoons nonfat greek yogurt

1 scoop vanilla protein powder

2 small candy canes

1/4 teaspoon peppermint extract

4-5 ice cubes

 

Directions:

 Put all ingredients into a blender, pulse, and serve!

 

Happy Holidays!

Posts 11 - 19 of 19