Clean Snacking: Simple Staples

Our new Clean Label Initiative has inspired us to share some healthy, mouthwatering, effortless snacks with you. Use whole, fresh foods to create delicious snacks and leave the additives behind!

 

Eggs

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Eggs are a very good food to eat anytime during the day, especially in the morning. They are great sources of vitamins and nutrients such as A, B & E vitamins; also Iron, Folate and significant amounts of protein. More than half of the fat that comes from the egg’s yolk is unsaturated fat (good fat), that contains extensive amounts of Omega-3 fatty acids; which significantly improve brain function and vision.

 

Guacamole Stuffed Hard Boiled Egg

8 Servings

4 Hard Boiled Eggs

1 Small Avocado (1/2 of a large one)

½ Roma Tomato (chopped finely)

1 tablespoon Red Onion (finely diced)

1 tablespoon Cilantro (finely diced)

1 teaspoon Lime Juice

1 teaspoon Garlic Powder

½ teaspoon Ground Cumin Spice

½ teaspoon Crush Red Pepper (optional)

Salt and Pepper to taste

Break boiled eggs out of shells, cut in half (vertically) and remove yolk. In a small mixing bowl, mash avocado and 2 of the egg yolks. After avocado is smooth, add onion, tomato and remaining seasonings.

Scoop a spoon full of guacamole into the hard-boiled egg white. Place on a serving plate or platter and serve.

*Tip: For perfect boiled eggs, place eggs in a medium size pot and fill with water just above the eggs and set the stove to a medium-high heat. Once water comes to a boil, turn off heat and remove pot from the burner. Let eggs sit in the hot water for 10 minutes. After 10 minutes, remove eggs from hot water; rinse them with cold water to stop the cooking process.

Egg Salad Dip

            4 to 6 Servings

8 Large Eggs (Boiled and Peeled)

1/3 cup low-fat Greek Yogurt

1 tablespoon Mayonnaise (low-fat)

1 tablespoon Fresh Dill Minced (1 teaspoon Dried Dill)

¾ teaspoon Salt

½ teaspoon Black Pepper Ground

Chopped boiled eggs into very small pieces (or use a food processor) and place into a mixing bowl. Add remaining ingredients to eggs; mix lightly with a fork until contents are well mixed together. Serve you’re your favorite crackers.

*Tip: Use this recipe for egg salad sliders with a whole grain roll or over whole grain toast for a more personal snack.

Beans

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Beans have different textures and tastes; one of the best ways to introduce beans into your child’s diet is to mix them in other recipes or meals that your child enjoys. An example of this could be adding beans to a rice side dish or salsa that your child loves. Beans come in many different colors and shapes, include your child when grocery shopping or picking these out for a meal at home. They will be excited to contribute and to try a new food that they helped select.

Beans have many health benefits; most importantly they are rich in fiber, packed with protein and are low in fat. Fiber helps your gastrointestinal tract digest your food and rid your body of toxins. While beans are a good source of plant-based protein, this is important for your nutritional health, immune function and overall growth and development.

 

Black Bean Pico de Gallo

6 to 8 Servings

15 oz. Canned Black Beans (Drained and Rinsed)

15 oz. Canned Corn (Drained)

3 Vine Tomatoes (Seeded and Chopped)

1 Green Bell Pepper Chopped (Seeds and Ribs removed)

½ Red Onion Chopped

1 Jalapeno Pepper finely chopped (Seeds and Ribs removed)

¼ cup Cilantro Chopped

1 teaspoon Cumin Spice

1 teaspoon Lime Juice

½ teaspoon Salt

½ teaspoon Pepper

Prep and chop all fresh ingredients; mix vegetables with spices in a Large-mixing bowl. Serve with corn tortilla chips or Pita chips.

*Tip: Add this black bean Pico to top off tacos or quesadillas.

White Bean Hummus Dip

4 Servings

2 15 oz. cans of Cannellini Beans, (Drained and Rinsed)

2 tablespoons Tahini

Juice of 1 Lemon

5 Garlic Cloves (Roasted)

½ teaspoon Cumin Spice

¼ teaspoon Smoked Paprika

3 tablespoons Olive Oil

Salt and Pepper to taste

Blend cannellini beans with all ingredients, EXECPT the olive oil, with a food processor or blender. Once ingredients are fairly blended, slowly add olive oil and blend until beans are a smooth texture. Serve with Whole grain pita chips or bread.

*Tip: Make extra and have it with sandwiches or vegetables during the week.

 

Potatoes

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Baked Potato

Baked potatoes are unprocessed, low calorie and easy to make. When baking a potato, you save many calories by not adding or cooking the potato in fat. A fresh vegetable salsa to moisten and flavor a baked potato is a nutritionally benefitting alternative to butter and salt.

 

Southwest Potato:

4 Servings

4 Large Potatoes (Russet or Sweet)

1 Red Bell Pepper

1 Green Bell Pepper

½ White Onion Chopped

1 cup Canned Black Beans (Drained and Rinsed)

1 cup Canned Corn (Drained and Rinsed)

1 tablespoon Olive Oil

1 tablespoon Taco Seasoning

½ cup Shredded Cheddar Cheese

Low fat Sour Cream for topping

Preheat oven to 400 degrees F and cook potatoes for 1 hour. While potatoes cook in oven, heat and mix olive oil, peppers, onion, corn and seasoning in a sauté pan until tender. Once potatoes are cooked through and soft in the middle, let cool, cut open, add Southwest mixture. Top off with cheddar and a little sour cream.

*Tip: If you’re short on time, use a salsa or store bought Pico de Gallo as a southwest topping.

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