Processed Foods: 50 homemade snacks to Help You Cut Out

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Keyword:美容,生活,购物

If you’re anything like us, you’ve got a lot on your plate. Keeping up your energy all day long by snacking on nutritious food options is the key to fitting it all in. Unfortunately, the most easily accessible snacks are not always the healthiest. Packages of processed chips, crackers, and fruit snacks lurk behind. Thankfully, there are other options. We’ve got 50 Snack Options to Help You Cut Out Processed Foods that are packed with refined sugar and sodium.

1. Apple Slices

2. Carrots with Avocado Dip

Ingredients

• 1 can green peas
• 1 avocado, seeded and peeled
• I clove of garlic
• 1 tablespoon lime juice or the juice from 1 lime 
• Kosher or Sea Salt and pepper to taste
• Hot sauce to taste
• 
  

Directions

Place all the ingredients into a food processor and mix to the consistency you prefer.

Be sure to check out this yummy dip recipe for Skinny Salsa. 

 Skinny Salsa DIP

Ingredients

• 2 Chicken breasts filets, skinless
• 1 tablespoon olive or canola oil
• 1 (12 ounce) Jar of Salsa, no sugar added
• 1 cup non-fat shredded cheese (almost any cheese will work) 

Directions

Cut the chicken into small pieces. Add oil to a medium skillet and saute over medium heat until done. Add salsa and simmer 5-10 minutes. Remove from heat, add cheese and stir until melted.

Do you love dips but not the calories & fat from chips and tostados? If so, you've got to check out this cool idea for making bell pepper scoops.

Bell Pepper Scoops

In order to turn these bell peppers into ” Scoop” chips.  Try to cut them up in order to make each piece as ” scoopy” as possible.  Some will be ” Scoopier” then others.

When I ate this for dinner.  I was surprised on how fast these peppers filled me up.  These peppers are crunchy and crisp.  The scoops fit a nice amount of dip.  This is also a nice light snack or dinner for a hot summer evening.  Also, I think that Bell Pepper Scoop Chips work well with Mexican themed dips.

 Pea and avocado Hummus

Ingredients

* 1 can of mushy green peas

* 1 avocado

* I clove of garlic

* 1 tablespoon of lime juice. or the juice from 1 lime 

* salt and pepper 

* hot sauce to taste.  

Directions

Place all the ingredients into a food processor and mix to the consistency you prefer!

3. Sliced Veggies with Zucchini Hummus

Ingredients

• 2 medium zucchini, peeled and chopped
• ½ cup tahini
• ⅓ cup lemon juice
• ⅓ cup olive oil
• 3 garlic cloves
• 1½ teaspoons cumin
• Salt & pepper to taste

Directions

Combine all ingredients in the base of a food processor, and process until smooth. Serve with crisp raw veggies, such as carrots, celery sticks, broccoli, cherry tomatoes, or cucumber slices, for dipping.

4. A Medium Banana

Bananas are sweet in flavor, nutritious and a healthy alternative to high-calorie junk food. Whether you’re making a delicious smoothie, or adding flavor to cereal, the banana is an important super-food that provides a number of wonderful health benefits.


RECOMMENDED BANANA RECIPES:

• Whole-Grain Banana Blueberry Pancakes
• Slow Cooker Bananas Foster
• Chocolate Banana Bread
• Clean Eating Banana Apple Bread
• Blueberry Banana Smoothie
• Strawberry Banana Smoothie
• Mango-Banana Cream Smoothie
• Pomegranate Banana Ginger Blast
• Peanut Butter and Banana Smoothie
• Blueberry Banana Smoothie

 

5 REASONS TO BITE INTO A BANANA:
1.  They’re Low in Calories
Are you trying to reduce your daily calorie consumption? Eat a banana instead of a bag of chips. One extra small banana contains only 72 calories, and a large banana holds about 120 calories, according to OfficialHealth.org. Bananas also contain very little saturated fat, and no cholesterol, unlike junk foods. Not only are bananas low in calories, but they’re also very filling. Bananas tend to make you feel full longer, which reduces cravings throughout the day and helps with weight loss.
2.  They Offer a Energy Boost
Bananas are an excellent source of natural energy, providing two times the amount of carbohydrates as an apple. The carbohydrates in bananas provide endurance and a quick boost in energy. For that reason, eating bananas before a workout is an awesome energy booster. Eating only two bananas produces enough energy to last an entire ninety minute workout. If you’re feeling sluggish in the afternoon, try snacking on a banana!
3.  Bananas Reduce Depression
The banana isn’t a magical cure for depression, but nutrients found in the fruit can help reduce symptoms of depression and anxiety. Bananas contain the amino acid tryptophan, which helps produce serotonin, an important brain chemical that regulates mood and emotion. Eating more bananas can raise serotonin levels in the brain and lessen depressed feelings. In fact, studies have shown that eating only one banana can elevate a depressed mood.
4.  They Lower Blood Pressure
Bananas are loaded with potassium, a chemical that regulates sodium in the body and lowers blood pressure. Studies have shown that consumption of one to two bananas per day can lower blood pressure by as much as three points. Reducing your blood pressure by three points is enough to eliminate the chances of stroke. If you have high blood pressure, eat more bananas. In addition to lowering blood pressure, bananas also help prevent clogged arteries and heart problems. For those who wish to quit smoking, the potassium in bananas is also believed to help lower nicotine levels in the body.
5.  Bananas Offer Fiber
Bananas aren’t considered a high-fiber fruit, but they do provide a healthy 5 g of fiber per serving. Fiber is important because it helps lower cholesterol and sustain healthy blood sugar levels. If you’re a woman, you need at least 30 g of fiber per day to stay healthy. You can get a healthy dose of daily fiber and nutrients simply by eating more bananas in combination with high-fiber foods like oatmeal and strawberries. The fiber in a banana is also beneficial for those suffering from diarrhea because fiber helps solidify stool and improve digestion.

5. Dried Fruit Chips, no sugar added

6. A Hard-Boiled Egg

7. String Cheese and Grapes

8. Fruit with Skinny Nutella

Yields: 15 | Serving size: 1 tablespoon | Calories: 57 | Previous Points: 1 Points Plus: 2 | Total Fat: 5 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 0 mg |Sodium: 21 mg | Carbohydrates: 4 g | Dietary fiber: 1 g | Sugars: 3 g | Protein: 1 g

Ingredients

• 1 cup hazelnuts, skinned
• 3/4 cup chocolate chips (Try for gluten and dairy free  and for no added refined sugar ..grain sweetened)
• 3/4 cup lite coconut milk, canned (almond or regular milk will work)
• 1 1/2 tablespoons mild honey
• Pinch of Kosher or sea salt

Directions

Preheat oven to 350 degrees. Evenly spread hazelnuts on a cookie sheet and roast approximately 15 minutes. Remove and allow to cool at room temperature. Remove skins by placing hazelnuts in a kitchen towel and rubbing until the skins fall off.

In a medium saucepan, add chocolate chips, milk, honey and salt, turn to low heat and heat until chips are completely melted. Remove from heat and allow to cool slightly while preparing hazelnuts.

Add hazelnuts to a food processor and pulse until a butter like consistency...about 5 minutes. The nuts will have a slightly grainy consistency and that's okay, a little is fine. Add chocolate mixture to food processor and pulse until well combined with hazelnut butter.

Add nutella to a glass container, allow to cool completely, cover and refrigerate. Nutella will thicken after being refrigerated. This recipe makes approximately one pint.

NOTE: The fats in this recipe are healthy fats which come from the hazelnuts and coconut milk...both are superfoods that are packed with health benefits.

Homemade Nutella makes wonderful gifts for the holidays. Add Nutella to 1/2 pint sized canning jars, tie a bow around the lid and you've got your gifts!

9. Air-Popped Corn

10. Rolled Turkey Breast

11. Pineapple Spears

12. Skinny Berry Parfait

Servings: 4 | Calories: 139 | Previous Points: 2 | Points Plus: 3 | Total Fat: 1 gm | Saturated Fats: 0 gm | Trans Fats: 0 gm | Cholesterol: 2 mg | Sodium: 32 mg | Carbohydrates: 26 gm | Dietary fiber: 5 gm | Sugars: 17 gm | Protein: 8 gm

Ingredients

• 1 cup old-fashioned oats
• 1/2 cup almonds with skins, sliced
• 1/2 teaspoon cinnamon
• 3 tablespoons unrefined coconut oil
• 1/2 cup fresh raspberries
• 1/2 cup fresh blueberries
• 1/2 cup fresh blackberries
• 2 cups raspberry yogurt

Directions

Preheat oven to 350 degrees.

In a medium bowl, combine oats, almonds and cinnamon. Stir in melted coconut oil to combine with other ingredients. Line a cookie sheet with parchment, spread oats evenly and bake approximately 20 minutes or until golden. Stir after 10 minutes. Allow to cool completely.

You'll like have leftover granola. This granola is a wonderful snack or topping. Try adding rasins or other dried fruit without added sweeteners.

Alternate yogurt, granola and berries in 4 parfait glasses.

Choose other berries if you prefer.

13. Sliced Bell Pepper with Skinny Ranch Dip

Yields: 12 servings | Serving Size: 2 tablespoons | Calories: 30 | Total Fat: 1 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 1 | Points Plus: 3 | Cholesterol: 4 | Carbohydrates: 1 g | Sodium:16 mg | Dietary Fiber: 0 g | Sugars: g 1 | Protein: 3 g |

Ingredients

• 1 cup Greek Yogurt, plain, fat-free
• 1/2 cup reduced fat sour cream, optional Greek Yogurt
• 1 tablespoon Ranch Seasoning

Directions

Combine ingredients in a medium bowl, store in an airtight container in the refrigerator. Allow dip to set overnight in the refrigerator before serving,

14. A Fresh Fruit Popsicle

1. Ginger and Juice Pops-

Ingredients:
2 cups lemon juice
1 cup apple juice
1/4 cup fresh lime juice (about 3 limes)
4 tbs grated ginger
2 tbs honey
1 lime, thinly sliced
1/2 lemon, thinly sliced
To Prepare:
Simmer juices, ginger and honey in a small saucepan for 10 minutes, then let cool. Add citrus slices and juice mixture to mold and add sticks. Freeze 6 hours.

2. Strawberry Pops-
Ingredients:
3 cups hulled and halved strawberries
3/4 cup strawberry puree
3/4 cup pineapple juice
3 tbs honey
1 ripe banana
To Prepare:
Simmer berries and juices in a medium saucepan for 5 minutes. Let cool. Transfer mixture to a blender; add banana; blend until smooth. Fill molds and add sticks. Freeze 6 hours.

3. Banana, Coconut & Yogurt Pops-

Ingredients:
1 very ripe banana
1/3 cup lite coconut milk
1 6-8 oz container of low-fat yogurt
To Prepare:
Simmer coconut milk and yogurt in a medium saucepan for 5 minutes. Let cool. Transfer mixture to a blender; add banana; blend until smooth. Fill molds and add sticks. Freeze 6 hours.

4. Berrylicious Antioxidant Pops-
Ingredients:
1 1/2 cups fresh blackberries
1 1/2 cups fresh blueberries
1 cup low-fat yogurt
2 tbs honey
2 tbs fresh lemon juice
To Prepare:
Blend 3/4 cup blackberries and 3/4 cup blueberries with yogurt, honey and lemon juice in a blender until smooth. Pour into molds and add sticks. Freeze 6 hours.

5. Creamy Cocoa Fudgesicles 
Ingredients:
2 tbsp cocoa powder
1/2 cup lite coconut milk
2 small, very-ripe bananas
scant 1/16 tsp salt
1/2 tsp pure vanilla extract
honey to taste
¼ cup peanut or nut butter (optional)
To Prepare:
Combine all ingredients into blender. Simmer over low heat for up to 5 minutes. Pour into molds and add sticks. Freeze 6 hours.

To remove pops from trays, or molds easily, run popsicle mold under room-temperature water for about 10-15 seconds and then twist gently.

15. Celery with Skinny Peanut Butter

Ingredients

• 3 cups shelled RAW peanuts (I buy mine at my local market in a large bag)
• 1/2 tsp sea salt

Directions

Pre-heat the oven to 350F degrees.

Spread the peanuts on a baking sheet and roast for about 20 minutes, stirring half way through to make sure they do not BURN (don't worry I've burnt them many times also). Once the nuts are done roasting, let them cool for about 10 minutes. You can then easily slip off the skins, but I find that they do not really make a difference in taste or texture, so you can leave them on.

Next, add the peanuts to a food processor or a high speed blender with a plunger attachment. Sprinkle in the salt and process for about 5-10 minutes, scraping the sides as necessary. You can tell when the peanuts have turned to butter, they will release their oil and become really smooth and creamy. If you are using a high speed blender, use the frozen dessert setting while pushing the peanuts down into the blades with the plunger, this only took about 1 minute for mine to finish. Once your nut butter is done, keep it in a glass jar in the refrigerator. Enjoy!

16. A Handful of Almonds

17. Sweet Potato Hummus with Whole Wheat Crackers

 Sweet Potato Hummus

Ingredients

• 1 cup sweet potatoes, peeled and diced
• 1 can garbanzo beans (19oz), rinsed and drained
• 2 tbsp fresh squeezed lemon juice
• ¼ cup Tahini (sesame paste)
• 5 garlic cloves, roasted or raw
• 1 tbsp extra virgin olive oil
• ½ tsp cumin
• 1 tsp salt
• water

Directions

Steam or slow cook the sweet potatoes until soft.

Transfer cooked sweet potatoes to a food processor. Add garbanzo beans, lemon juice, Tahini, garlic (I used roasted), olive oil, cumin, salt and about 2 tbsp of water to start with.

Pulse the mixture until smooth, scraping down the sides of bowl and adding water to thin mixture if it seems too thick.

Adjust seasoning and serve with a drizzle of olive oil and don’t forget to sprinkle some paprika. Sweet Potato Hummus makes a perfect dip or spread. 

18. Garden Salad

19. A Handful of Pumpkin Seeds

20. A Cup of Sliced Berries

21. Steamed Edemame with Sea Salt

22. Sweet and Spicy Pecans

Minimum Slow Cooker Size: 2 quarts

Yields: 8 | Servings Serving Size: 1/4 Cup | Calories: 218 | Previous Points: 5 | Points Plus: 6 | Total Fat: 20 gm | Saturated Fats: 2 gm | Trans Fats: 0 gm | Cholesterol: 0 mg | Sodium: 5 mg | Total Carbohydrates: 12 gm | Dietary Fiber: 3 gm | Sugars: 9 gm | Protein: 3 gm

Ingredients

• 1 pound raw pecan halves
• 2 tablespoons honey
• 1 teaspoon chili powder
• 1/2 teaspoon salt (optional)
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper

Directions

Combine the above ingredients in the slow cooker. Stir pecans to coat with honey and spices.

Cover and cook on high for 15 minutes.

Turn on low, stir occasionally and cook for approximately for 1 hour.

Transfer nuts to a baking sheet and cool completely.

Store in an airtight container.

23. A Cup of Cottage Cheese

24. Steel-Cut Oatmeal

25. Peanut Butter Yogurt Dip with Fresh Fruit

 Peanut Butter-Yogurt Dip

Serving size: 2 tablespoons | Calories: 40 | Previous Points: 1 | Points Plus: 1 | Total Fat: 3 gm | Saturated Fats: 1 gm | Trans Fats: 0 gm | Cholesterol: 0 mg | Sodium: 6 mg | Carbohydrates: 2 gm | Dietary fiber: 0 gm | Sugars: 1 gm | Protein: 2 gm

Ingredients

• ½ cup Greek yogurt, fat free, plain
• ¼ cup natural peanut butter, crunchy recommended

Directions

Combine all the ingredients in a small bowl, refrigerate until ready to eat.

Serve with your favorite fruit or veggie...my favorite is organic apple wedges.

26. A Clementine (Cutie) Orange

27. Cinnamon Honey Nuts

28. Banana Blueberry Bars

29. Peanut Butter Honey Oat Bars

30. Sliced Red Pepper with Hummus

31. Homemade Trail Mix

32. Sweet Potato Fries

33. Quinoa

34. Granola

Yields: 32 | Serving Size: 1/4 cup | Calories: 204 | Total Fat: 9 g | Saturated Fat: 4 g | Trans Fat: 0 g | Previous Points: 4 | Points Plus: 6 | Cholesterol: 0 | Carbohydrates: 29 g | Sodium: 3 mg | Dietary Fiber: 4 g | Sugars: 9 g | Protein: 5 g |

Ingredients

• 4 cups old fashioned oats, (gluten-free oats are optional)
• 1 cup sliced almonds with skins
• 3/4 cup shredded unsweetened coconut flakes
• Kosher or sea salt to taste
• 1/2 tsp ground cinnamon
• 1/4 cup (unrefined) coconut oil or canola oil
• 1/2 cup mild honey 
• 1 tablespoon water
• 1 teaspoon vanilla
• 1 cup raisins, dried bing cherries, dried cranberries or other favorite dried fruit (no sugar added), or, combine dried fruits

Directions

Preheat oven to 300 degrees.

Combine dry ingredients in a large bowl. Warm oil, honey and water in a saucepan over low heat until combine. Add vanilla to oil & honey mixture, pour over dry ingredients and toss to coat oats. Spread evenly over a non-stick cookie sheet or a cookie sheet lined with parchment paper. Stir every 10 minutes. Bake until golden, approximately 40 minutes.

The amount of time to cook granola will depend on the size of the cookie sheet. A large cookie sheet is recommended.

Transfer cookie sheet to a cooling rack and allow to cool completely. Stir in raisins or other dried fruit. Store in an in an airtight container for one week or the freezer for up to three months

35. Mung Bean and Kale Soup

Ingredients

• 3 tbsp olive oil
• 1/4 onions, chopped
• 3 garlic cloves, chopped
• 1 cup mung beans
• 7 cups of water
• 2 cups kale, chopped
• 1 tsp ground turmeric 薑黃
• 1 tsp ground cumin
• 1 tbsp coriander, toasted and grind
• salt and pepper

Directions

In a large pot, heat the olive oil and add the onions. Cook for 3 minutes. Add the garlic and cook for another minute. Add the mung beans, spices, salt and pepper, stir well to combine. Add water, cover and cook until the beans are tender, approximately 35 to 40 minutes. Check the beans after 20 minutes to make sure they have enough water. When the beans are ready, taste and adjust salt and liquid if needed. Add the kale and cook for 5 minutes more. Serve with bread.

 

Kale 中文名稱：羽衣甘藍、無頭甘藍、海甘藍、葉牡丹

Kale or borecole is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. Wikipedia

Nutrition Facts

Kale

Amount Per 100 grams

Calories 49

% Daily Value*

Total fat 0.9 g	1%
Saturated fat 0.1 g	0%
Polyunsaturated fat 0.3 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 38 mg	1%
Potassium 491 mg	14%
Total Carbohydrate 9 g	3%
Protein 4.3 g	8%

Vitamin A	199%	Vitamin C	200%
Calcium	15%	Iron	8%
Vitamin B-6	15%	Vitamin B-12	0%
Magnesium	11%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

 

 

Turmeric

薑黃

Turmeric is a rhizomatous herbaceous perennial plant of the ginger family, Zingiberaceae. It is native to tropical South Asia and needs temperatures between 20°C and 30°C and a considerable amount of annual rainfall to thrive. Wikipedia

Nutrition Facts

Turmeric

Amount Per 100 grams

Calories 354

% Daily Value*

Total fat 10 g	15%
Saturated fat 3.1 g	15%
Polyunsaturated fat 2.2 g
Monounsaturated fat 1.7 g
Cholesterol 0 mg	0%
Sodium 38 mg	1%
Potassium 2,525 mg	72%
Total Carbohydrate 65 g	21%
Dietary fiber 21 g	84%
Sugar 3.2 g
Protein 8 g	16%

Vitamin A	0%	Vitamin C	43%
Calcium	18%	Iron	230%
Vitamin B-6	90%	Vitamin B-12	0%
Magnesium	48%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

36. Marinated Mushrooms

37. Strawberry Banana Smoothie

Serving Size: 1/2 of the entire recipe | Calories: 122 | Previous Points: 2 | Points Plus: 3 | Total Fat: 1 gm | Saturated Fats: 0 gm | Trans Fats: 0 gm | Cholesterol: 24 mg | Sodium: 28 mg | Carbohydrates: 27 gm | Dietary fiber: 3 gm | Sugars: 15 gm | Protein: 3 gm

Ingredients

• 1 large frozen banana (slice into 1″ pieces before freezing)
• 6 large frozen strawberries (unsweetened)
• 1/2″ slice fresh ginger root (optional)
• 1 cup skim milk (almond or milk alternative**)
• ½ cup Greek Yogurt, plain fat free
• 1 scoop vanilla protein powder (optional)
• 1/2 cup pure pomegranate juice ( with no added sugar or apple juice)
• Add ice for a thicker smoothie

Directions

Place all the ingredients in a blender and blend until creamy…just like a milkshake. Add a straw and enjoy!

Tip: If you are out of pomegranate juice substitute 1/2 cup chilled green tea (home brewed is best with no added sweeteners and a lot less expensive than buying).

38. Southwestern Kale Chips

39. Baked Onion Rings

Yields: 4 servings | Serving Size: 1/4 of recipe | Calories: 111 | Total Fat: 1 g | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 2 | Points Plus: 3 | Cholesterol: 3 | Carbohydrates: 15 g | Sodium: 139 mg | Dietary Fiber: 2 g | Sugars: 5 g | Protein: 11 g |

Ingredients

• 1 large sweet or red onion, thinly sliced into rings
• 1/2 cup whole wheat Pankoor whole grain bread crumbs
• 1/2 cup flour, optional gluten free flour
• 1/2 teaspoon baking power
• 1/4 teaspoon black pepper
• Kosher or sea salt to taste
• 1 egg white
• 3/4 cup low-fat milk or low-fat buttermilk

Directions

Preheat oven to 400 degrees.

In a medium mixing, combine panko or whole wheat bread crumbs, flour, salt, pepper and baking powder. Separate the onion slices into individual rings and add to the flour mixture, gently toss and make sure all the rings are coated. Remove onions and place on a place.

Whisk together milk and egg white, add to the leftover flour mixture and stir to combine. Dip onion rings into batter, allow excess to drip off and place on a non-stick cookie sheet. Lightly spray or drizzle extra-virgin olive oil on the onion rings. Flip onion rings after 10 minutes. Continue baking until golden and crispy, 10 to 15 additional minutes.

Note: If using this recipe for Green Bean Casserole, reduce cooking time by 5 minutes as the onion rings will continue to brown while on top of the casserole.

40. Curry Yogurt Dip Greek Style with Whole Wheat Crackers

Yield: 1 serving | Serving Size: 1/2 cup | Calories: 88 | Previous Points: 2 | Points Plus: 2 | Total Fat: 0g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 36mg | Carbohydrates: 11g | Dietary Fiber: 0g | Sugars: 9g | Protein: 11g

Ingredients

• 1/2 cup plain, nonfat Greek-style yogurt
• 1/4 teaspoon curry powder
• 1/4 teaspoon cinnamon
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1 teaspoon honey
• Salt to taste

Directions

Blend everything together using a whisk, and serve with whole-grain crackers or vegetables.

41. Belly Pepper Candy

42. Chunked Watermelon

43. Sweet Potato Crunchies

44. Raw Broccoli with Ranch Dip

45. Quinoa Protein Bars

46. Romaine Lettuce Wraps

47. A Small Box of Raisins

48. Sliced Tomato and Feta

49. Greek Yogurt with Blueberries

50. Superfoods Smoothie