Summer Snacking Tips

Snacking Can Be Good For You

Snacking has become a way of life for both adults and children. A recent study reported that over 95 percent of people in the United States have at least one snack each day. Many common snack foods are high in fat, sugar and sodium. When consumed frequently, these foods can undermine our health.

Snacks can be good for us if we make good choices. Children especially may benefit from healthy snacks. They often can't eat enough at three meals a day to satisfy their hunger and provide all of the nutrients they need. Snacks can provide the additional foods they need.


Some Snacking Tips:

Plan snacks as a part of the day's food plan. This is a great way to get in those extra servings of vegetables, fruits, whole grains, healthy fats, protein and nuts.

Set aside a "snack spot" in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.

Offer snacks at regular times, such as mid-morning and mid-afternoon. Don't nibble constantly during the day.

Avoid white sugar, corn syrup, white flour and bad fats, found in prepared foods like candy, potato chips, pastries and soda pop.

Many traditional snacks can be healthy snacks. A piece of fresh fruit, carrot and celery sticks, nuts, and yogurt are just a few examples of healthy snacks.

Avoid microwave popcorn. Instead try homemade popcorn popped in coconut oil and dotted with real organic butter and sea salt. (And it tastes a lot better!)

Other foods can become healthy snacks with only a few modifications, such as homemade corn tortilla chips fried in coconut oil and/or palm oil. These are great with fresh homemade salsa.

For a high-energy snack eat some organic cheese and sausage slices.

Try some almond butter spread on celery sticks.

A favorite of mine is mixing a can of dry roasted macadamia nuts together with some Ghirardelli bittersweet chocolate chips, like trail mix. Add other favorite healthy ingredients like dried fruit and raw nuts, if you like.

So, enjoy snacking. Snack on the healthy foods that you love. It can be a great way to add more nutrition to you and your family's diet.


By Dianne Ronnow © 2005-6 Mohave Publishing. All rights reserved. From "The Enzyme Health Diet Plan," a free ebook found at http://enzyme-health.com .

For more information about a safe and very effective diet patch that has proven to help thousands of people lose weight, check out the website at http://jenfe-diet-patch.com now. Also, Dianne’s FREE ebook reveals the secrets of people who are losing weight and getting healthier with coconut oil at http://Coconut-Oil-Diet.com . Check it out today!

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Healthy Coconut Almond Macaroons

Here is a great recipe for those who want to snack on something good for you and still lose weight. It is low carb (for those who are watching carbohydrates) and so good! You have to try it.



1 1/2 cups unsweetened dried coconut
1/2 cup almond meal (finely ground almonds)
4 T. warm water
3 T. raw honey
2 eggs, beaten
1 t. vanilla
1/4 t. sea salt

Preheat the oven to 400 degrees. Grease a cookie sheet with coconut oil.

Stir the warm water and honey together. Add the vanilla, eggs, salt, almond meal and coconut. Mix well. If the mixture is runny, let it sit for a few minutes so the coconut can rehydrate. If it is still runny, add 1/2 cup more coconut. Drop by rounded tablespoons full onto the cookie sheet, about 1 inch apart. Bake for 12 - 15 minutes. The outside of the cookie should be golden brown, while the inside is soft.

Makes about 24 cookies.


If you don't like the taste of almonds or you want your macaroons whiter, just substitute another 1/2 cup dried coconut for the almond meal.

If you want to get fancy, dip the bottoms of the finished macaroons into melted extra dark chocolate chips mixed with a little coconut oil. Refrigerate.



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Coconut Pops for the Summer

Mark e-mailed me this question, “I'm looking for a coconut Popsicle recipe. Can you help?”

These are the recipes I suggested. I didn’t know if he was looking for something with low sugar or something the kids would eat, so I gave him several possibilities.


Pineapple-Coconut Ice Pops

2 cups canned crushed pineapple
1 cup canned coconut milk
2 Tbsp raw (turbinado) sugar or raw honey (if desired)
1/2 tsp sea salt (if desired)
1 cup crushed ice
Plastic pops tray and sticks

Directions:
In a blender, blend fruit, coconut milk, sugar and salt at high speed, until slushy. Pour into pops molds and freeze about 30 minutes. Insert sticks and return to freezer. Freeze at least 6 hours.



Mango Coconut Pops

1 1/2 cups pureed ripe mangoes (about 1/2 lb.)
1 can (14 oz.) coconut milk
1/4 cup raw sugar (if desired)
1/4 cup lime juice

Directions:
Combine ingredients and pour into 16 frozen juice bar molds (1/3 cup each) and freeze until firm, about 4 hours. Makes 16.



Banana Pops

2 Bananas
Raw Honey
Desiccated Coconut
Popsicle sticks

Directions:
Peel the bananas, then cut them in half and push Popsicle sticks into the bottom of both pieces of banana. Roll the bananas in honey, and then in the coconut.
Place the banana pops on a baking tray lined with a sheet of baking paper and then freeze.
Your banana pops will be ready to eat the next day.



Quick Coconut Juice Pops

You could also try just buying cans of imported coconut juice to make it with. (You might be able to find them in Oriental specialty stores if you grocery store doesn't have it. I can find them at our local $1 store.) Coconut Juice usually has some sugar added, so check the label to check how much is added. Coconut juice should be the main ingredient and it should have little chunks of green coconut floating in it.



To find out how thousands of people have lost weight on coconut oil diets get the ebook, “Coconut Oil Diet Secrets,” available as an instant PDF download, at http://coconut-oil-diet.com

Coming soon-- the much anticipated “Coconut Oil Diet Recipes Cookbook”. Watch for it at http://coconut-recipes.com .

Healthy Coconut Oil Tortilla Chips and Salsa

I love tortilla chips and homemade salsa. Here is a great recipe for homemade healthy coconut oil tortilla chips and salsa. What a way to lose weight!


Coconut Oil Tortilla Chips

12 (6 to 7 inch) corn tortillas
1 cup of coconut oil
1/2-teaspoon salt (optional chili powder)


1. Stack 3 tortillas at a time on a cutting board. With a large sharp knife, cut straight down through the stack, cutting into quarters. If making strips, cut across the tortillas to make strips the width you want.

2. In a medium size skillet, heat the oil over medium-high heat until a strip of tortilla starts to sizzle immediately when dipped into the hot oil.

3. Fry the tortilla pieces in batches about 2 minutes or until crisp and lightly browned.

4. Remove with a slotted spoon or tongs, and drain on paper towels.

5. While the chips are still hot sprinkle lightly with sea salt, if desired. You can also add spices like chili powder, garlic powder or ground cumin if desired.

Makes about 48 chips.



Dianne’s Homemade Salsa

4 medium organic tomatoes, chopped
1 clove of garlic, crushed
1/2 cup red onion, chopped (or you can use scallions)
1 can (4 oz.) diced green chilies
1 (or more) Jalapeno peppers, seeded and diced (or you can use
Anaheim chilies, which are milder).
1/3 cup of fresh cilantro, chopped
2 Tbsp olive oil
2 Tbsp. lime juice
1/2 t. ground cumin
Sea Salt and pepper to taste

Combine all ingredients and let rest at room temperature for an hour before serving. This is good served over other foods or as a dip.



Or try this yummy salsa recipe for something new…
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Mango Salsa

1 mango peeled and diced
2 Tbsp. green onions, diced
2 Tbsp. bell pepper, any color, diced
2 Tbsp. cider vinegar
2 Tbsp. fresh cilantro
1 large ripe avocado, chopped

Mix all ingredients except avocado and refrigerate several hours. When ready to serve, add avocado. Can also be served over mixed greens as a salad dressing or as a garnish with fish and poultry.

Makes 1 cup.


Coming Soon- Coconut Oil Diet Recipes book. Watch for it at coconut-recipes.com.