Skip to main content

Kellie's Favourite "Treats"

As a new mom, having healthy snacks readily available is critical to staying on track with my nutrition. Stocking the fridge with washed and prepped fruits and vegetables are a fantastic way to sneak in a few extra nutrients throughout the day.

It is nearly impossible to open your fridge and not grab a freshly washed and picked (off the vine) grape from the container on the middle shelf. Try it. I dare you!
 
All five recipes!

In our home, we also try to have a container of healthy “treats” in the freezer for when we are on the go, to pack in lunches, or when we need a quick and nutritious snack right now! You know what I am talking about. I will often take some time on Sunday (30-60 minutes, depending on how many I am making) to whip up one or two of the recipes below. These are perfect because after they are cut or rolled, they are the perfect bite sized snacks that offer energy and protein! Bonus, they are hubby and toddler approved!

Some of my ingredients from a big batch of making
all five of the recipes below!

Here are five of my favourite healthy treats to keep on hand:

Super Seed Chocolate Protein Bites
adapted from ohsheglows.com

Makes 16 bites

Ingredients:
1 cup packed pitted dates (I soak mine for 10 minutes prior)
1/4 cup hulled hemp seed
1/4 cup chia seed
1/4 cup sesame seed
1/4 cup cocoa powder
1/2 tsp pure vanilla extract
1/4 tsp cinnamon
1/4 tsp fine grain sea salt, or to taste
1/4 cup mini dark chocolate chips

1. Using food processor, pulse dates until a chunky paste forms.
2. Add hemp, chia, sesame, cocoa, vanilla, cinnamon, and salt. Process until thoroughly combined. Pulse in chocolate. Dough should be sticky when pressed between your fingers. If it’s not sticky enough to shape into balls, add a small amount of water (a teaspoon at a time) and process until it comes together.
3. Shape dough into small balls (about 16) and freeze for 20 minutes or so until firm. 4. These can be stored in an airtight container in the freezer for one month.

Almond Joy Bars

adapted from onelovelylife.com

Ingredients:
2 cups pitted dates (I soak mine for 10 minutes prior)
1 cup sliced almonds
1 cup shredded unsweetened coconut
2 Tbsp unsweetened cocoa powder
1/2 tsp coconut extract

1. Place all ingredients in a food processor pulse until very smooth and the mixture comes together in a big lump.
2. Press mixture out into a pan lined with parchment (8x8 is perfect, but other sizes will work!). I use the back of a slightly wet spoon to get the top nice and flat.
3. Refrigerate 15-30 minutes to firm up a bit, then slice into squares or rectangles.
4. Bars will keep in an airtight container for one month in the freezer.

Coconut Cutie Bars

adapted from toneitup.com

Ingredients
1 cup of dates (I soak mine for 10 minutes prior)
1 cup of cashews
1/2 cup shredded unsweetened coconut
2 Tbsp of lemon zest
2 Tbsp lemon juice
pinch of sea salt

1.  Add all ingredients to food processor and pulse until you create a dough ball.
2. Press mixture into a parchment or foil-lined pan.
3. Refrigerate for at least one hour, then cut into bars.
4. These will keep for one month in the freezer, in an airtight container.

Peanut Butter Coconut Honey Energy Bites
adapted from rachelschultz.com

Makes 50 bites

Ingredients
2 cups oats (I use 1 cup quick and 1 cup steel cut oats)
1 & 1/2 cups shredded unsweetened coconut
1 cup natural peanut butter
1 cup ground flaxseed
2/3 cup honey
2 tsp vanilla

1. Place all ingredients into a mixing bowl and combine using both hands.
2. Chill in fridge for 30 minutes.
3. Shape into one-inch balls.
4. These can be stored in an airtight container in the freezer for one month.

Chocolate Coffee Larabars
 
Ingredients
1 & 1/4 cup dates (I soak mine for 10 minutes prior)
1 cup sliced almonds
½ cup hazelnuts
2 Tbsp cocoa powder
1 Tbsp ground coffee beans
1/4 tsp vanilla extract

1. Add all ingredients to your food processor and pulse a dough ball is formed.
2. Spread into a parchment-lined pan and freeze for 1 hour before cutting into squares or rectangles.
3. These can be stored in an airtight container in the freezer for one month.

Enjoy!!!

Comments

Popular posts from this blog

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...

5 Healthy Tips for the Holidays!!

During one of my last boot camps of 2010 I asked each of my participants to come up with a plan to keep up with their hard work over the holidays. We do not want to ruin your hard-earned results during Christmas, however, this does not mean that you cannot still enjoy some holiday favorites! Here are some tips and tricks to stay fit and not feel any food-guilt over the holidays: 5) Bring a side dish of your own! Offer to your host that you bring a side dish to accompany their meal. Not only are you helping them out with less to cook, but you are offering your family and friends a delicious and nutritious recipe! 4) Use a smaller plate. Sometimes, we do not have choice of what will be served, and we do not have a way to bring our own healthy recipe. By choosing to use a smaller plate, you will eat less and still enjoy all of the delicious food provided for you! 3) Sample, do not indulge. Around the holidays, we are surrounded by cookies, cakes, and all types of delicious treats. So, ins...

Pelvic Health Series: Our journey to regaining strength, alignment, & function Kellie - part 3

This has been a humbling journey for me. Not only seeing a physiotherapist for assessment and treatment, but also journaling about my journey through this blog series. Writing about my experience has allowed me to reflect and dig deeper into learning about my own body. My last blog post explained my initial assessment with Bounce Back Physical Therapy and diagnoses. If you didn’t read it yet you can find it here ! I want to now take you on my journey through my “homework”, three follow-up visits, and what being “discharged” means to me. Homework At each appointment – the initial and follow-ups – Jillian gave me a series of stretches, exercises, and tips to implement into my daily routine. As the list grew, I would often feel overwhelmed with how to sneak it all in. What made it feel more manageable was when I remembered our discussion about how it’s okay to be imperfect and really that our goal is to have perfect alignment and engagement available to us. I actually came t...