Category: Snacks

Categories
Family Friendly Mains Snacks

Tofu “Egg” Salad

Tofu “Egg” Salad

Makes 6 Servings

For real egg flavor, add Indian Kala Namak black salt. You only need a small amount so add slowly to achieve desired taste. You can find this in specialty stores or online. Bread & butter pickles take this to the next level in flavor!

Ingredients:

  • 1 pound firm tofu, drained
  • ¼ teaspoon garlic powder
  • ¼ teaspoon turmeric powder
  • 1/2 teaspoon salt
  • 1 tablespoon mustard
  • 4 tablespoons plant-based mayonnaise
  • 2 tablespoons pickle relish
  • ¼ cup celery, finely chopped 
  • 1 green onion, finely chopped
  • Indian Kala Namak black salt
  • 1 tablespoon chopped fresh dill (optional)
  • 6 tomato slices
  • 6 lettuce leaves
  • sliced bread and butter pickles (optional but recommended)
  • 12 slices whole-grain bread

Directions:

  1. Cut tofu into small cubes. Stir in green onion, celery, relish, mayonnaise, mustard, salt, turmeric, and garlic powder.
  2. Add Indian black salt (if using), a small amount at a time until desired egg flavor. Taste and adjust seasonings.
  3. Spread on bread and garnish with lettuce and tomato or other vegetables of choice.
Categories
Family Friendly Snacks

Kale Chips

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Kale Chips

You will be surprised how delicious these chips are.  Your whole family will eat them up! Try adding different flavors (nutritional yeast, herbs and spices) for different variations.

Makes: 4 Servings

Difficulty level: very easy

Ingredients:

  • 1 bunch kale (about 10 oz.)
  • Olive oil spray
  • Salt for sprinkling

Instructions:

  1. Preheat oven to 275°F (150°C). Wash and dry kale. Cut the leaves from the spine, then roughly tear the leaves into desired sized pieces.
  2. Lightly spray and then massage oil into the leaves, making sure each piece of kale has a thin coat of oil. Sprinkle lightly with salt.
  3. Lay kale in a single layer on a baking sheet, uncurling the leaves as much as possible. You may need two baking sheets. Bake for 10 to 12 minutes, watching closely. They’re done when crispy but not brown (and will continue to crisp as they cool). 
  4. For maximum crispiness, eat soon.
Categories
Family Friendly Snacks

Whipped Hummus

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Whipped Hummus

This is a delicious, light and fluffy hummus – a delicious way to get more of those health promoting beans into your diet.

Ingredients:

  • 1 can chickpeas, drained, reserving the liquid
  • 2 garlic cloves
  • 3 tablespoons freshly squeezed lemon juice (about 1 lemon)
  • 1/3 cup tahini
  • Water
  • Salt and black pepper to taste

Instructions:

  1. Add the can of chickpeas and 1/3 cup of the reserved chickpea liquid, garlic, and tahini to a blender.
  2. Blend on high speed, adding more liquid as needed until whipped up and light.
  3. Season with sea salt and black pepper.

Serve with cut vegetables, crackers or pita chips.

Categories
Breakfast Snacks

Muesli

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Muesli

Makes: 16 servings

Difficulty level: very easy

Muesli was created by a Swiss physician and nutritional pioneer who used this food to improve the health of many of his patients, with impressive results.  Muesli is a great weekday breakfast as it is very nutritious, can be altered to your tastes, and can be prepared ahead so it is ready to go when you are. 

Ingredients

  • 4 cups of grains
  • 1 ½ cups nuts/ seeds
  • 1 cup dried fruit
  • Grains: Rolled oats, wheat bran, oat bran, whole barley, quinoa flakes, millet puffs, or other.
  • Nuts/seeds: Sliced almonds, walnuts, cashews, pecans, pistachios, hazelnuts, sunflower seeds, pepitas, chia seeds, or other
  • Dried fruit: Blueberries, apricots, cherries, gogi berries, barberries, mulberries, figs, raisins, currants, apple chips, unsweetened coconut flakes, or other.

Instructions:

  1. In a large mixing bowl combine grains, nuts, seeds and dried fruit. Mix well. Store muesli in an airtight container. Keeps for 2 months at room temperature.

Variations:

For added nutrition, I recommend adding 2 teaspoons of ground flax seeds to any of the muesli preparations. (I don’t add it ahead because it is so fine that it sinks to the bottom of the storage container.) If desired, drizzle with a sweetener of your choice (yacon syrup, maple syrup, agave syrup, honey).

  • For a quick breakfast or snack, add desired amount of Muesli to a bowl, then add desired amount of milk (preferably plant-based). Top with fresh fruit if desired. Eat immediately or let rest for 20 minutes for a softer texture.
  • Use overnight-oats style by adding 2/3 cup of muesli into a small jar, adding 2/3 cup (plant-based) milk, top with frozen fruit. Cover with the lid and refrigerate overnight. Perfect for a quick summer breakfast.
  • Stir into yogurt.

Warm with milk or water for an oatmeal-style breakfast.

Categories
Sauces, Dips & Dressings Snacks

Marinated Mushrooms

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Marinated Mushrooms

 Keep these on hand to add more healthy mushroom power to meals or for a quick snack.

Ingredients:

  • 16 oz. white button (or baby bella) mushrooms, sliced
  • 1 small shallot, finely chopped
  • 1 clove garlic, minced or pressed
  • Pinch of red pepper flakes
  • 2 tablespoons chopped fresh parsley
  • ¼ cup red wine vinegar
  • ¼ cup water
  • 1 tablespoon olive oil

 

Instructions:

  1. Place mushrooms in a glass bowl and microwave for 3-4 minutes, until they have cooked down slightly and released some of their juice. Drain.
  2. Mix together the remainder of the ingredients and pour over the mushrooms. Stir to combine and move to a clean jar. Cover and refrigerate for 24 hours.
Categories
Family Friendly Snacks Vegetables

Easy Edamame

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Easy Edamame

Edamame make a fun and satisfying snack or side dish. They are full of fiber and special antioxidants called isoflavones. When you find them at Japanese restaurants, they are often just seasoned with a pinch of salt but feel free to try out other flavor combinations such as pepper, lemon, garlic, red chili flakes, etc.  We like to sprinkle with dulse, a dried sea vegetable that contributes a little saltiness and is a great source of iodine – great for your thyroid.

Ingredients:

  • Desired amount of edamame (frozen or fresh)
  • Desired seasonings
    • Salt
    • Pepper
    • Lemon
    • Dulse
    • Garlic
    • Etc.

Instructions:

  1. Fill a pan with water and boil.

  2. Add the edamame.
  3. Boil for about 3 minutes if eating from the pod (or 6 minutes if smashing for dips, etc).
  4. Taste one to ensure desired doneness.
  5. Drain and rinse with cold water to retain the green color.
  6. Sprinkle with desired seasonings. 
Categories
Breakfast Family Friendly Snacks

Health Smoothie

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Health Smoothie

For breakfast, a light lunch, or a snack, quickly create a delicious, healthy smoothie.  A fresh, home-made smoothie not only tastes great, it’s a wonderful way to give your body a large number of the healthy items on your target list. 

Ingredients (if you have a small blender or Nutribullet, decrease by half):

  • 1 cupful of greens (chopped and tightly packed spinach and/or kale)
  • 2 cups of fresh or frozen berries (blueberries, cranberries, blackberries, and/or strawberries)
  • 1 cut-up apple (include the apple peel!)
  • 1/4 teaspoon of turmeric powder
  • Pinch of freshly ground pepper (to increase absorption of turmeric)
  • 2 tablespoons of ground flax seeds
  • 1/2 package of silken tofu (optional)
  • 1/2 banana (optional)
  • 2 cups of water (you can add more or less, depending on how thick you like your smoothies)

Instructions:

  1. Add all of the ingredients to your blender. Secure the lid and blend, starting on the lowest speed and then increasing speed until you achieve a smooth consistency.
  2. Taste your creation and add a sweetener of your choice if needed (yacon syrup, honey or agave syrup are healthy choices). 
  3. Pour your smoothie into a tall glass and enjoy!

You’ll be rewarding your body with an abundance of healthy nutrition in one delicious drink!

Note: The above recipe will make about two large servings. If you have a large capacity blender, we recommend that you double the recipe and create smoothies that will last (in the refrigerator) for four days.  And remember, this “starter recipe” is simply a guide, so experiment by changing amounts and/or types of nutritious ingredients until you find the smoothie mix that you most enjoy.  One hint: try increasing the amount of greens over time – they may change the color but you don’t really taste them and they’re great for your health!

The Fresh Physician

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Mount Dora, Florida

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