Simple Snacks That Are Actually Good For You

Move over Hot Cheetos!Here are some healthy and delicious snacks that are actually good for you and are quick to prepare:

                                             
Fruit. It's good for you and it's totally portable.

                                                 
Apple slices with almond butter or peanut butter. Almond butter is just like peanut butter's fancier cousin, only it's healthier because peanuts can contain mold, but almonds do not. If you want to be super healthy, get raw almond butter rather than roasted, which means the almonds have not been cooked in any way. Either way, it's good stuff.

                                    
Hummus and pretzels/pita chips/carrot or celery sticks. Here is a super easy and relatively inexpensive recipe for hummus that you can make in about 10 minutes at home.

One 15-ounce can (425 grams) chickpeas, also called garbanzo beans

1/4 cup (59 ml) fresh lemon juice, about 1 large lemon

2 tablespoons tahini (this is a paste made from sesame seeds), it's available at most grocery stores

One small garlic clove 

2 tablespoons olive oil

1/2 to 1 teaspoon kosher or pink sea salt, depending on taste

1/2 teaspoon ground cumin

2 to 3 tablespoons water

Chuck all ingredients into a food processor and blend. That's it! It will keep in your fridge for about a week...if it lasts that long. :)

                                       
Green smoothie. Throw some spinach/kale/lettuce/chard/any kind of green you like into a blender with a banana and other fruit of your choice plus 1-2 cups of water and a couple of ice cubes and you've got a filling and delicious green smoothie that will fill you up and give you tons of energy and nutrients. You can add other veggies too, like cucumbers, celery, as long as they're not too hard for the blender to blend up. Try to balance the fruit with a good amount of veggies or you'll sugar bomb yourself.

                                      
Greek or non dairy yogurt (made from almond or coconut milk). You can add a little fruit and granola if you like.Speaking of granola...

                                                   
Granola. Try to look for ones that contain 6 grams of sugar per serving or less.

                                      
Trail mix.

                                          
And one of my personal favorites, avocado toast. Get two slices of toast, preferably gluten free (like these brands ) or sprouted (like these), cover each slice of toast with avocado slices and salt, and stuff into your face. So simple yet so, so good! And so good for you!

EWG's guide to Good Food on a Tight Budget

Healthy eating can be pricey if you're not careful. Luckily, the Environmental Working Group, or EWG, has put together a comprehensive list of the most affordable vegetables. You can check it out here.

EWG also tell you which are most heavily sprayed with pesticides (otherwise known as the Dirty Dozen plus), and so should be bought organic, and which are least sprayed (otherwise known as the Clean Fifteen), and so can be bought conventionally, which also helps save money. Check the lists out here. They have some other guides on sunscreen, cleaning products and make-up showing which are the most and least toxic. All good information to be aware of!

Squashfest 2013

Hey everyone,

Mr. Ney has thrown down the squash gauntlet, so here are a few delicious recipes with which to answer his challenge! May the tastiest dish win!

*Note: Some of these recipes contain fancy, yuppie ingredients like coconut butter and roasted garlic. Mr. Ney can either help you get them (because he owns some of them) or figure out how to replace them with something not as fancy that will work just as well. 

BUTTERNUT SQUASH

Kale and Butternut Squash Salad

Ingredients

8 tablespoons extra virgin olive oil

3 tablespoons of raw apple cider vinegar

1/2 medium shallot, diced

1 teaspoon dijon mustard

Sea salt and black pepper to taste

1 bunch kale, stems removed, cut into 1/2 inch wide ribbons

3/4 cup walnuts, toasted, coarsely chopped 

Parmesan cheese, for shaving

Directions
Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Whisk 5 tbs of the oil, vinegar, shallot and Dijon mustard in a large bowl. Season to taste with salt and pepper. Add kale and toss with dressing letting it sit. Combine squash and 2 tbsp oil in a medium bowl and toss to combine; season with salt and pepper. Transfer squash to prepared baking sheet and roast, until squash is tender and lightly golden, about 20 minutes. Let cool slightly. Add squash and walnuts to kale and toss well. Using a vegetable peeler, shave cheese over salad.

Perfect Butternut Squash Soup
Ingredients:

· 2 large butternut squash (about 4 1/2 lbs.) or 4 lbs. peeled and cubed butternut squash

· 2 medium onions

· 3 cloves garlic (optional)

· 3 Tbsp. butter or vegetable oil

· 1/2 tsp. salt plus more to taste

· 8 cups chicken or vegetable broth
Directions:

1. Halve, seed, peel, and cube the butternut squash. Set aside.

2. Halve, peel, and chop the onion. Mince the garlic, if you like.

3. Heat a large pot over medium-high heat. Add the butter or oil and the chopped onion. Sprinkle with 1/2 tsp. salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes.

4. Add the garlic and cook until fragrant, about 1 minute.

5. Add the squash and the broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes.

6. Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and whirl until completely and utterly smooth, 2 to 3 minutes per batch.

7. Return the soup to the pot and add more salt to taste.

Caramelized Butternut, Roasted Garlic + Coconut Butter Grilled Cheese
(via www.howsweeteats.com)

YIELD: SERVES 2

TOTAL TIME: 35 MINUTES
ingredients:

2 bulbs roasted garlic
1/2 butternut squash, peeled and cut into slices
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg
2 tablespoons coconut oil
1 tablespoon brown sugar
4 slices whole grain bread
softened butter for spreading
6 ounces fontina cheese, freshly grated
2 tablespoons coconut butter
directions:

Squeeze the roasted garlic cloves into a bowl and mash them up well with a pinch of salt. Set aside.

Heat a large skillet over medium-low heat. Sprinkle the squash slices with the salt, pepper and nutmeg. Add the coconut oil to the skillet and once it's hot, add the squash. Cover and cook for 5 minutes, then flip and cook for 5 minutes more. Sprinkle in the brown sugar and cook for an additional 5 minutes, flipping once or twice until the squash becomes caramely and golden in color.

To assemble the sandwiches, spread the outsides of each slices with softened butter. Spread the insides with the mashed roasted garlic. Add on a handful of grated cheese, then the squash slices and a drizzle of the coconut butter (or crumbles, if it's still at room temp). Top with another handful of cheese and a slice of bread. Cook in the same skillet over medium-lot heat until the cheese is melted and the bread is golden brown, about 5 to 6 minutes.

Now, butternut is not the only squash around. Acorn is pretty dope too:

Autumn Arugula Salad with Caramelized Squash, Spiced Pecans and Pomegranate Ginger Vinaigrette 

(via www.howsweeteats.com)

YIELD: SERVES 2 TO 4

TOTAL TIME: 30 MINUTES
ingredients:

2 tablespoons coconut oil
1 acorn squash, sliced in 1/2-inch thick rounds and seeds removed
1/4 teaspoon salt
1/4 teaspoon pepped
2 teaspoons brown sugar
1/2 cup whole pecans, chopped
1/4 teaspoon pumpkin pie spice
6 cups baby arugula
1 avocado, sliced
1 pomegranate, arils removed
1 seedless cucumber, sliced

pomegranate ginger vinaigrette
1/3 cup pomegranate juice
1/4 cup apple cider vinegar
1/2 teaspoon freshly grated ginger
1 garlic clove, freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup olive oil
directions:

Heat a large skillet over medium heat and add coconut oil. Cover the squash slices with salt and pepper, then add them to the skillet and cook until golden, about 5 minutes per side. If desired, you can add the brown sugar to help the squash caramelize. Heat a small saucepan over low heat and add the pecans. Toast until they are slightly golden and fragrant, stirring and shaking the pan as they toast, for about 5 minutes. Toss them with the pumpkin pie spice.

Add the arugula to a large bowl with a pinch of salt and pepper. Add in the avocado, pomegranate arils, cucumber, pecans and squash pieces. Cover in the pomegranate dressing.

pomegranate ginger vinaigrette
Combine pom juice, vinegar, ginger, garlic, salt and pepper in a large bowl and whisk together. Stream in the olive oil while constantly whisking until the dressing comes together. Store in the fridge for up to one week.



Crispy Squash Rounds (via www.howsweeteats.com) 

serves 2-4

2 acorn squash, sliced into rounds

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon chili powder

1/4 teaspoon nutmeg

1/3 cup whole wheat pastry flour

1/2 cup finely ground cornmeal

3/4 cup whole wheat panko breadcrumbs

6 sage leaves, chopped

3 egg whites, lightly beaten

Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil, then place a wire rack on top of the sheet. Spray with non-stick spray.

Peel acorn squash rounds if desired (this only took me an extra 5 minutes), then sprinkle with salt, pepper, chili powder and nutmeg. In one bowl, add egg whites and lightly beat with a fork. In a second bowl, add flour, sage, cornmeal and breadcrumbs and mix. Coat each squash round in the beaten egg white, then dredge through the cornmeal mixture, pressing to adhere. Gently place on the baking sheet and repeat with remaining squash. Right before baking, mist squash with a spritz of olive oil or non-stick spray.

Bake for 20 minutes, then gently flip (if desired), mist once more, and bake for about 20 minutes longer, or until squash is crispy and golden. Serve with dipping sauce of choice. I live for Bone Suckin’ Sauce. Garnish with crispy sage is desired.


This recipe is similar to the one above, only it features less sage and more PARMESAN CHEESE!
Via www.realsimple.com

Parmesan cheese crusted acorn squash
Serves 4| Hands-On Time: 10m| Total Time: 40m

Ingredients

· 1 2-pound acorn or delicata squash—halved, seeded, and sliced 3/4 inch thick

· 2 tablespoons olive oil

· 8 sprigs fresh thyme

· kosher salt and black pepper

· 1/4 cup grated Parmesan (1 ounce)

Directions

1. Heat oven to 400° F. On a rimmed baking sheet, toss the squash with the oil, thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Sprinkle with the Parmesan.

2. Roast the squash until golden brown and tender, 25 to 30 minutes.

Pumpkins. They're not just for Halloween.

Velvety Pumpkin soup (via www.realsimple.com) 

Ingredients

· 1 3-pound sugar pumpkin or 3 pounds kabocha or butternut squash—peeled, seeded, and cut into 1-inch pieces

· 5 tablespoons olive oil

· kosher salt and black pepper

· 4 leeks (white and light green parts only), chopped

· 4 to 6 cups low-sodium chicken broth

· sour cream, croutons, and paprika (preferably smoked), for serving

Directions

1. Heat oven to 400° F. On a rimmed baking sheet, toss the pumpkin with 3 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast, tossing once, until tender, 20 to 25 minutes.

2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of the broth, and ½ teaspoon salt and bring to a boil; reduce heat and simmer for 5 minutes.

3. In a blender, working in batches, puree the soup until smooth, adjusting the consistency with the remaining broth as necessary. (Alternatively, use a handheld immersion blender in the saucepan.) Top the soup with the sour cream and croutons and sprinkle with the paprika, if desired.


You can't forget Spaghetti Squash! It's delicious AND really weird.

Spaghetti Squash with almonds 

Serves 4| Hands-On Time: 10m| Total Time: 1hr 00m
Ingredients

· 1 3-pound spaghetti squash, halved lengthwise and seeded

· 3 tablespoons olive oil

· 1/4 cup sliced almonds

· 2 tablespoons fresh lime juice

· 1 tablespoon honey

· 1/2 teaspoon ground cumin

· kosher salt and black pepper

· 4 scallions, thinly sliced
Directions

1. Heat oven to 400° F. Place the squash on a rimmed baking sheet, drizzle the cut sides with 1 tablespoon of the oil, and turn cut-side down. Roast until tender, 40 to 50 minutes.

2. Meanwhile, spread the almonds on a second rimmed baking sheet and toast in oven, tossing occasionally, until golden brown, 6 to 8 minutes.

3. In a medium bowl, stir together the lime juice, honey, cumin, the remaining 2 tablespoons of oil, 1 teaspoon salt, and ¼ teaspoon pepper.

4. With a fork, gently scrape the strands of squash flesh into the bowl and toss with the lime juice mixture. Sprinkle with the almonds and scallions. u1:p>



1. Heat oven to 400° F. On a rimmed baking sheet, toss the squash with the oil, thyme, ½ teaspoon salt, and ¼ teaspoon pepper. Sprinkle with the Parmesan.

2. Roast the squash until golden brown and tender, 25 to 30 minutes.

Welcome

Hello Neyture Club students! Welcome to the club nutrition blog, bringing you information on nutrition and delicious, inexpensive and easy recipes. Check it out weekly for updates and recipes and please comment and contribute if you'd like!