Nutritiousnoshing

Easy and delicious immune-supporting snacks

In a hungry moment of weakness, it’s easy to grab a quick processed snack without thinking about the taxing impact that the refined sugar or salty ingredients might have on our immune system. Shift your snacks from habit to healthy and make every in-between-meal bite count with these five tasty, nutrient-rich light bites full of vibrant colours and delicious flavours!

Matcha Coconut Ginger Smoothie

To snack or not to snack? Smoothies are often considered part of a morning routine, but they also make the perfect afternoon pick-me-up. This creamy, lush green smoothie is a delicious combination of earthy matcha balanced with tropical hints of coconut and banana, finished off with the warmth of ginger!

INGREDIENTS

1 frozen banana

1 1/2 in (4 cm) piece gingerroot, peeled

1 cup (250 mL) baby spinach leaves

1 Tbsp (15 mL) hemp hearts

1/2 cup (125 mL) light coconut milk

1 tsp (5 mL) matcha powder

1/4 cup (60 mL) water

STEPS

1. To high-speed blender, add frozen banana, ginger, spinach, hemp hearts, coconut milk, matcha powder, and water. Add more water if a thinner consistency is desired.

2. Blend ingredients on medium to high until creamy. Pour smoothie into a glass and enjoy!

Serves 1

EACH SERVING CONTAINS: 278 calories; 10 g protein; 13 g total fat (7 g sat. fat); 39 g total carbohydrates (16 g sugar, 6 g fibre); 60 mg sodium

TIME-SAVER TIP

PHOTOS | Scott Yavis

Peel, quarter, and freeze several bananas on parchment paper-lined cookie sheet for 24 hours. Transfer frozen bananas to sealed bag and immediately return to the freezer. Easy to grab and ready to use!

Sprouted Oat and Flax Coconut Cranberry Bites

Low in sugar and packed with fibre and good fats, these bites are great for a quick on-the-go snack that will keep you satisfied until your next meal! Drink plenty of water—oats and flaxseed can get sticky!

Ingredients

1 1/2 cups (350 mL) gluten-free sprouted oats

1/2 cup (125 mL) ground flaxseed

1 tsp (5 mL) pure vanilla extract

5 Medjool dates, pitted

1 tsp (5 mL) cinnamon

1/3 cup (80 mL) almond butter

1 Tbsp (15 mL) unsweetened, unflavoured almond milk

2 Tbsp (30 mL) coconut oil

1/3 cup (80 mL) unsweetened dried cranberries

1/3 cup (80 mL) unsweetened shredded coconut

Steps

1. In food processor, pulse and chop sprouted oats to the consistency of quick oats—about 1/8th original size (about 5 to 10 seconds).

2. Add ground flaxseed, vanilla, dates, cinnamon, almond butter, almond milk, and coconut oil and blend to sticky consistency. If mixture sticks to edges, scrape down with rubber spatula between blending.

3. Add cranberries and shredded coconut and lightly pulse until blended into oat mixture.

4. Scoop 1 Tbsp (15 mL) mixture in your hand, squeeze, and form into 1 in (2.5 cm) balls. If mixture is too soft to handle, place in fridge for 30 minutes before creating balls. Place formed balls in parchment paper-lined container.

5. Store in airtight container in the fridge for up to 1 week or, alternatively, store in the freezer for up to 1 month.

MAKE 20 - 1 IN (2.5 CM) BITES

EACH SERVING (2 BITES) CONTAINS: 228 calories; 7 g protein; 16 g total fat (5 g sat. fat); 19 g total carbohydrates (7 g sugar, 7 g fibre); 35 mg sodium

Nut Free

Make these snack balls nut free by substituting sun butter (from sunflower seeds) for almond butter and unsweetened coconut milk for almond milk.

Cauliflower and Black Bean “Nachos” with Creamy Avocado Dip

A snack worthy of being called a meal, this delicious cauliflower combo will certainly satisfy your movie-night nacho craving!

Ingredients

“NACHOS”

1 head of cauliflower, cut into bite-sized pieces

1 Tbsp (15 mL) extra-virgin olive oil

1/2 tsp (2 mL) cumin

1/4 tsp (1 mL) turmeric

1/2 tsp (2 mL) granulated garlic

2 Tbsp (30 mL) nutritional yeast

1/2 tsp (2 mL) sea salt

1/2 cup (125 mL) cooked or canned black beans (drained and rinsed)

1 small red bell pepper, diced

1 cup (250 mL) cherry tomatoes, halved

Say Cheez

Not a fan of cilantro? Try this vegan cheez dip instead. In medium bowl, soak 1 cup (250 mL) raw cashews in boiling water for 20 minutes. Drain cashews and add them to food processor with the following:

3 Tbsp (45 mL) nutritional yeast

1/4 tsp (1 mL) turmeric

1/4 tsp (1 mL) smoked paprika

1 tsp (5 mL) Dijon mustard

1/2 tsp (2 mL) garlic powder

1/4 tsp (1 mL) onion powder

3/4 cup (180 mL) unflavoured, unsweetened almond milk, more to thin

2 tsp (10 mL) preferred hot sauce

1. Blend until smooth and serve! Makes approximately 1 cup (250 mL) dip.

EACH SERVING CONTAINS: 239 calories; 10 g protein;

17 g total fat (3 g sat. fat); 15 g total carbohydrates (2 g sugar, 3 g fibre); 282 mg sodium

DIP

1 avocado, peeled and chopped

1 garlic clove, peeled and finely minced

1 cup (250 mL) cilantro, plus extra for top of finished nachos

3 Tbsp (45 mL) water

2 tsp (10 mL) lime juice

3 Tbsp (45 mL) unflavoured, unsweetened almond milk

Sea salt, to taste

STEPS

1. Preheat oven to 425 F (220 C).

2. In large bowl, toss cauliflower with olive oil, cumin, turmeric, granulated garlic, nutritional yeast, and salt. Spread on parchment paper-lined cookie sheet. Place in oven and roast for 15 to 20 minutes, until tender, turning cauliflower over at the 10-minute mark.

3. While cauliflower is roasting, in small food processor, combine avocado, garlic, cilantro, water, lime juice, and almond milk and blend well, until creamy. Add salt to taste.

4. Remove cauliflower from oven when done and turn off oven. Top cauliflower with black beans, red bell pepper, and cherry tomatoes and return to the hot oven for 5 minutes to warm through.

5. Remove from oven and top with creamy avocado dip and fresh cilantro. Spoon onto plates, grab a fork and dig in!

Serves 4

EACH SERVING OF “NACHOS” CONTAINS: 167 calories; 10 g protein; 4 g total fat (1 g sat. fat); 25 g total carbohydrates (5 g sugar, 8 g fibre); 318 mg sodium

EACH SERVING OF DIP CONTAINS: 107 calories; 1 g protein; 10 g total fat (2 g sat. fat); 5 g total carbohydrates (0 g sugar, 4 g fibre); 14 mg sodium