TF afternoon snacks

The Ultimate Caprese Salad

This "dressy" caprese salad will be a new favorite!

Serves: 5

Total Time: 7 min.

Ingredients

• 8-10 heirloom tomatoes
• 1 large handful of fresh basil
• 12 oz. mozzarella
• 1/2 cup balsamic vinegar
• 1/2 cup, crisp light-bodied white wine
• 2 tablespoons fresh lemon juice
• fresh cracked pepper
• sea salt

Directions

1. Using a tomato knife, cut tomatoes into medium sized wedges and place into a medium to large serving bowl.
2. Tear fresh basil leaves into halves or thirds and sprinkle over tomatoes.
3. Crumble mozzarella and sprinkle over tomatoes and basil.
4. Combine balsamic vinegar, white wine, lemon juice and 1/4 teaspoon of freshly cracked pepper in a small saucepan and bring to a boil.
5. Cook uncovered on high heat until the mixture thickens, about 3-4 minutes.
6. Remove mixture from heat and let cool.
7. Drizzle balsamic mixture over the tomatoes and add salt and pepper to taste.
8. Serve and enjoy!

Spinach & Artichoke Dip

Whether as a party snack or a personal snack, all will be sure to love this simple recipe!

Ingredients

• 2 tsp olive oil
• 2 medium shallots diced (about a 1/4 cup)
• 4 cloves of garlic minced (more or less to suite your taste)
• 5 cups Baby Spinach
• 1/2 cup unsweetened almond milk or alternative milk (no sugar added)
• 6 oz Greek yogurt
• 8 oz can quartered Artichoke Hearts packed in water- roughly chopped
• few dashes of hot sauce
• few dashes Worcestershire sauce
• salt & pepper to taste
• 3/4 cup shredded mozzarella cheese
• Whole grain chips or veggies

Directions

1. Pre heat oven to 425
2. Add Shallots and Garlic, saute until fragrant and golden brown.
3. Working in batches add spinach and allow to wilt. Transfer spinach mixture to a fine mesh sieve, drain pressing to release excess liquid. Set aside.
4. In the same pan, warm milk over high heat.
5. Add Greek yogurt and whisk until smooth. Add drained & chopped artichokes, spinach, hot sauce, Worcestershire sauce and 1/2 cup of shredded cheese. Stir to combine.
6. Transfer mixture to a baking dish - place baking dish on a rimmed baking sheet and bake for 20 minutes or until hot and bubbly. At the half way point (at the 10 minute mark) top dip with the additional 1/4 cup of cheese.
7. Remove from oven and allow to cool a bit prior to serving.
8. Serve with fresh (sturdy) veggies, or whole grain chips!

Southwestern Avocado Salad

This snack can be eaten with a whole grain tortilla, chips, or add some quinoa to the mix!

Ingredients

• 1 15.5 oz can black beans, rinsed and drained
• 9 oz frozen (or canned) corn, thawed
• 1 tomato, chopped
• 1 avocado, chopped
• 1/4 cup red or white onion, diced
• 1 scallion, chopped
• 1 lime, juice of
• 3 tbsp extra virgin olive oil
• 1 tbsp cilantro, chopped

• salt and fresh ground pepper
• Mexican chili powder, a few pinches

Directions

1. Combine beans, corn, tomato, onion, scallion, cilantro, chili powder, salt and pepper.
2. Mix with lime juice and olive oil.
3. Marinate in the refrigerator 30 minutes.
4. Add avocado before serving.

No Bake Granola Bars

Just grab and go!

Serves: 20

Total Time: 2 hrs.

Ingredients

• 2/3 cup coconut oil
• 2/3 cup coconut butter
• 2/3 cup honey
• 2 1/2 cups certified gluten free oats
• 1/3 cup nuts or raisins, optional

Directions

1. Line a 9x13 inch pan with parchment paper and set aside.
2. In a large microwave safe bowl, melt the coconut oil, coconut butter and honey. Whisk until combined and stir in the oats.
3. Press the oat mixture with nuts/raisins into the prepared pan and spread evenly over the bottom. Refrigerate until hardened, about two hours. When the granola is set, use the parchment paper to lift the granola bars from the pan. Slice into 20 bars.
4. Store bars in the refrigerator.

Quinoa Bites

Quinoa Bites

This is a convenient snack that will also be filling without ruining your healthy stride!

Ingredients

• 2 cups cooked quinoa (can substitute low-sodium broth for water)
• 2 large eggs
• 1 cup shredded carrot
• 2 stalks green onion, diced
• 2 cloves garlic, minced
• ¼ cup chopped fresh cilantro
• ½ cup grated Parmesan cheese
• 2 Tbs whole wheat flour
• ½ tsp seasoning salt
• ¼ tsp freshly ground pepper

Directions

1. Preheat oven to 350 degrees.
2. Mix together quinoa, carrot, egg, green onion, garlic, cilantro, cheese, flour, salt and pepper.
3. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 Tb each).
4. Bake for 15-20 minutes.

Pear Cucumber Flatbread

Whether you grill the flatbread or just just turn on the broiler, this can be a healthy snack or even a part of lunch to give you a refreshing and filling taste!

Serves: 4

Total Time: 15 min.

Ingredients

• 4 pieces whole grain flatbread
• 2 tablespoons olive oil
• 2 cups shaved cucumber (approx 2 cucumbers)
• 2 ripe pears, cored and thinly sliced lengthwise
• ½ cup toasted pinenuts
• ½ cup chevre cheese (soft goat cheese)
• sea salt to taste
• 2-3 tablespoons olive oil for serving

Directions

1. Preheat grill on medium high.
2. (or flatbreads can be toasted under the oven broiler, if preferred)
3. Brush 2 tablespoons olive oil on tops of the 4 pieces of flatbread.
4. Place oil side down on grill and cook 2-3 minutes or until grill marked and warmed.
5. Remove flatbreads and add toppings:
6. Layer cucumber slices, add pear slices, dabs of chevre cheese, sprinkle with toasted pinenuts.
7. Sprinkle with sea salt and drizzle with olive oil.
8. Serve and Enjoy!

Jalapeno Pineapple Guacamole

This is not only creamy, but sweet & spicy!

Serves: 1-2

Total Time: 10 min.

Ingredients

• 2 medium avocados, peeled, pit removed
• 1 lime, juiced
• 2 Tablespoons red onion, finely chopped
• 1/2 Cup pineapple, chopped
• 1 Tablespoon jalapeno, chopped, seeds removed
• 1 small garlic clove, minced
• 2 Tablespoons cilantro, roughly chopped
• salt

Directions

1. In a medium bowl, mash the avocados with a fork.
2. Then add in the lime juice and red onion, and continue to mix with a fork.
3. Add the pineapple, jalapeno, garlic and cilantro and mix well.
4. Add salt to taste.
5. Serve immediately!

Cucumber Salad

Cool off in the summertime heat with this chill dish!

Serves: 4

Total Time: 5 min.

Ingredients

• 1 pound Persian or English hothouse cucumbers, thinly sliced
• 6 scallions, chopped
• 3 tablespoons sesame oil
• 2 teaspoons white wine vinegar
• 1 tablespoon sesame seeds
• Pinch red pepper flakes
• Pinch of Kosher salt

Directions

1. In a large bowl, combine cucumbers and scallions.
2. In a small bowl, whisk together sesame oil and white wine vinegar. Pour over cucumbers and toss to coat. 
3. Stir in sesame seeds, red pepper flakes, and salt. 
4. Let sit for 10 minutes before serving.

Chocolate Peanut Butter Pie

Can you believe this dessert doesn't have any refined sugar? YUM.

Serves: 8

Total Time: 60 min.

Ingredients

For the Base

• 2/3 cup Manitoba Harvest Hemp Hearts
• 8 dates
• 1 cup quick cooking oats
• 2/3 cup raw almonds
• 2 tbsp raw honey

For the Filling

• 1 can coconut milk, refrigerated until separated – use only the top white, thick layer
• 1/2 large avocado, or one small
• 1 cup peanut butter
• 10 dates, soaked in boiling water, skin removed
• 2/3 cup cacao

Directions

For the Base

• Add all of the base ingredients to a food processor and pulse until ground up and a crumbly mixture forms. It should stick together easily when you push it down with a spoon. Do not over process as the mixture will go too smooth.
• Prepare your pan by cutting out a circle of parchment paper the size of the base to set inside.
• When your base mixture is ready, set the parchment paper circle inside a 9 inch tart shell or a 9 inch spring form pan, and dump the hemp heart base mixture on top. Spread it out evenly with your hands, pushing some up the sides to make the pie edge, and then pressing it firmly into place all over the pan.
• Set the base in the fridge to harden.

For the Filling

• Add the coconut cream (top layer of the can of refrigerated coconut milk), cacao, dates, avocado and peanut butter to the bowl of a food processor and process until smooth and creamy, scraping often. It should be thick, with no lumps in it.
• When the filling is finished, pour it into the base, smooth it out and return the pie to the fridge to set for two hours. Leave in the fridge until ready to serve.
• Just before serving, garnish with chocolate and hemp hearts and slice using a warm knife.
• Store leftovers covered in the fridge.

Mango Carrot Juice

Just grab and go!

Serves: 1

Total Time: 5 min.

Ingredients

• Ripe mango – 1 cup
• Carrot – 1
• Dry ginger powder – 1/2 tsp
• Honey – 1 tbsp
• Water – 1 cup

Directions

1. In a blender combine all the ingredients apart from the honey. Once it has reached the consistency you like add honey accordingly and check for sweetness. You might not need all the honey as the sweetness in the mango will also do.
2. Pour into a glass of choice and add ice cubes if you like! The ice cubes help reduce the pungency of the ginger.

Home-made Hummus

Great to eat with veggies! Try spicing it up with some basil and sun-dried tomatoes for more flavor!

Serves: 4-6

Total Time: 10 min.

Ingredients

• 1 can chickpeas
• 1/2 cup fresh basil
• 3 T. sun dried tomatoes packed in oil
• 2 cloves minced garlic
• 1 t. salt (use more or less depending on your taste)
• 1/4-1/3 cup water

Directions

1. Put the chickpeas, basil, sun dried tomatoes, garlic, and salt in a food processor or blender.
2. As you blend these ingredients gradually add in the water until the hummus becomes smooth and creamy.
3. Serve immediately or refrigerate until you are ready to use.

Bagged Veggies

This snack is refreshing, and light on calories!

Ingredients

• 1 cup carrots
• 1 cup sliced cucumber
• 1 cup celery
• 1 cup cherry tomatoes

Directions

1. Store in separate baggies or mix together.

Frozen Grapes & Kiwi

This snack is refreshing, and should stay frozen until eaten!

Ingredients

• 1 cup grapes
• 1 kiwi, peeled and cut into 1-inch pieces

Directions

1. Freeze grapes and kiwi on a parchment-lined baking sheet. Transfer to an airtight container to store

Almonds

Just grab and go!

Serves: 1

Total Time: 1 min.

Ingredients

• Handful of almonds

Directions

1. Place in baggies for throughout the week or just grab and go each day!