Source Food Preparation Clinics: Healthy Snacks By Brien Shamp & Chis Shamp
- Do you ever have a drop in energy and need a pick up?
- Do you have blood sugar, blood pressure or weight issues?
- Do you only eat 1-2 meals per day?
- Do you need more ideas for healthy snacks?
You will learn the following:
- How to make simple healthy snacks and deserts for you & your family any time you are in need of a meal.
- Snack recipes for cleansing or detoxing, as well as for losing or gaining weight
- How to create healthy snacks without sugar or gluten.
- How to prepare and combine foods to optimize energy and nutrients.
- How to make your own hummus, salsas, guacamole, kale-quinoa salad, raw flourless deserts such as chocolate-coconut haystacks and fudge brownies, and more.
- Practical tips to improve your nutrition and your health.
Three Keys to Success:
1. Eat every 2-3 hours-Based upon scientific evidence! Never Go Hungry or Full
2. Plan & prepare-See Approved Food List
3. Balance all meals with protein & fat
I. Research:
- Cortisol levels normalize well for those who tend to eat more frequently (Dr. Bill Timmons-Bio Health Diagnostics).
- If people ate one sixth of their food six times a day rather than one third of their food three times, there would be weight loss, reduction in serum cholesterol and an improvement in the glucose tolerance pattern ( Fabry, P., Fodor, J., Hejl, Z. Braun, T., et al. “The Frequency of Meals: Its Relation to Hypercholesterolemia and Decreased Glucose Tolerance.” Lancet, 1964; 2: 614-615.
- Seven men ate 2500 calories a day. For one, two-week period, they got their food in three ordinary size meals. For the next two weeks, they received the same amount of calories in 17 daily snacks eaten once an hour. The nibbling diet lowered their cholesterol by 9% and their levels of hazardous low-density lipoproteins cholesterol, or LDL, by 14%, also observed was a decline in insulin by approximately 28%, and the urinary cortisol levels by 17%. These patients did not receive a low cholesterol diet and yet their lipid profile improved (Jenkins, D. J. A.,Wolever, T.MS., Vuksan, V., et al. “Nibbling Versus Gorging: Metabolic Advantages of Increased Meal Frequency.” New England Journal Of Medicine, 1989: 321: 929-934).
- When subjects followed normal self-selected diets, but ate snacks all day rather than three meals, there was a favorable effect on lowering plasma cholesterol and raising the HDL/LDL cholesterol ratio (McGrath, S.A. and Gibney, M.J. “The Effects of Altered Frequency of Eating on Plasma Lipids in Free-living Healthy Males on Normal Self-selected Diets,” European Journal Of Clinical Nutrition, June 1994 (6): 402-7)
- Grazing was associated with a reduced risk of developing symptomatic peripheral atherosclerosis for smokers. Powell, J.T., Franks, P.T., and Poulter, N.R. “Does Nibbling or Grazing Protect the Peripheral Arteries from Atherosclerosis?” Journal Of Cardiovascular Risk, Feb. 6, 1999 (1):19-22.
- One group of healthy, overweight men had a large breakfast and nothing to eat for 5 hours. Another group ate the same amount of same food but divided in 5 hourly meals. At lunch of “an all you can eat” meal the men who had 5 hourly meals ate less that the men who just had one large breakfast and the nibblers had much more favorable insulin and blood glucose profiles. Frequent meals reduced appetite by 27% (International Journal Of Obesity & Related Metabolic Disorders, 1999, 23 (11): 1151-9).
- Competitive boxers who tried to lose weight by reducing their calorie intake (two square meals) found that it was mostly lean body mass loss compared with those who had 6 meals a day.6 It certainly seems wise to eat more small meals if you want to lose weight. Scandinavian Journal Of Medicine & Science In Sports 1998 6 (5):265-72).
- Analysis of 6,890 men and women aged 45-75 years in Norfolk, England, Those who ate only once or twice a day reported eating less total energy, fat, protein, and carbohydrate. They also had higher total serum cholesterol levels. Those who ate more often were thinner, more physically active, smoked less, and drank less alcohol. Eating once or twice daily is characteristic of those with an unhealthy lifestyle (S.M.O., Bingham, S., Welch, A., Luben, R, etc al. “Frequency of Eating and Concentrations of Serum Cholesterol in the Norfolk Population of the European Prospective Investigation into Cancer: Cross Sectional Study. British Medical Journal December 1, 2001; 323:1286).
Tonigh’s Healthy Snacks
1. Nut Balls
Combine 1/2 jar of peanut butter* with 2 tablespoons freshly ground organic flaxseeds, 1 cup shredded coconut, a few raisins and three tablespoons of chopped walnuts
Optional: Add 2 tablespoons of protein powder and a small amount of raw honey
Form the mixture into balls and roll in shredded coconut
*Please note that some peanut butters may be contaminated with aflatoxin, a potent carcinogenic mold. This mold toxin can even be present on freshly ground organic peanuts. Because of this I use Arrowhead Mills organic peanut butter. Arrowhead Mills grows their peanuts in a state where aflatoxin has not yet been identified due to the dry conditions, so I feel comfortable that it is aflatoxin-free peanut butter.
2. Hummus w/ Veggies
1 can of garbanzo beans partially drained
1/4 cup tahini paste
1 clove garlic
Hot sauce (to taste)
1 Lemon-Squeeze juice out of lemon
Sea salt
Put the above in a blender until blended.
3. Thai Mango Salsa with Cucumber Chips (Source: Sam @ Café Solstice)
1 diced mango
1 diced red bell pepper
Finely diced red onion
Diced green onion
1 avocado diced
Chiffenade mint leaves (to taste)
Cayenne powder (to taste)
Grated lemongrass
Ginger juice
Lime juice and lime zest
Sea salt
1 Cucumber
Combine together and serve on cucumber chips.
4. Guacamole & Flax Crackers or Veggies
2 Avocados
½ Tomato
1/2 Lemon, Juiced
2 Tbs. Chopped Onions
1/2 Tsp. Sea Salt
Cut the avocados into halves. Remove the seeds, and scoop out the pulp into a small bowl. Use a fork to mash the avocado. Stir in lemon juice, tomato, onion, sea salt. Cover the bowl, and refrigerate for 1 hour before serving
5. Kale-quinoa salad (Source: Cafe Solstice)
Raw kale chopped up in small pieces with spine removed
Lemon juice
Olive oil
Sea salt
Diced red bell pepper
Diced red onion
Black sesame seeds(optional)
Avocado
Quinoa-cook in chicken or vegetable broth
Cut up kale into small pieces and massage with lemon juice and olive oil for two hours or until it breaks down. Add remaining ingredients (red pepper, red onion, avocado, quinoa and top with sesame seeds).
6. Chocolate Coconut Haystacks
1/2 cup coconut oil melted
1/2 cup raw cocoa powder
1/3-1/2 cup agave nectar
1 tsp. vanilla extract
3 cups of shredded coconut
1 cup of ground flaxseeds
1 cup of hemp hearts
2 tbsp. of sunflower butter
Dash of cayene pepper
Mix the above batter in with the shredded coconut in a mixing bowl. Shape the batter into balls on a tray lined with parchment paper. Set in the refrigerator. Haystacks will last 6-12 months in refrigerator or freezer.
Other Healthy Snack Ideas
Meal Replacement Shakes-See notes from Power Shakes Clinic. A shake can be used to fulfill your snack as needed. Can bring extra with you to work or school. The magic bullet is handy for travel.
Power Oatmeal
o 1 cup steel-cut oats from Bob’s Red Mill Oatmeal or other long-cooking whole grain cereal
o 1/4 cup blueberries
o After cooking, add 1 scoop vanilla PaleoMeal and 1 tsp Xylitol powder and top with 1 tbsp chopped nuts
Power Cookies
o Replace 1/2 cup flour with 1/2 cup vanilla PaleoMeal
Yogurt Enhancer
o Add either flavor PaleoMeal to yogurt.
Meal Replacement Bars-It is hard to find healthy bars. Most are loaded with chemicals. Stick with whey based protein. Avoid soy. Limit carbs and avoid fake sugar.
o Raw Bars
o Biogenesis
o Organic Food Bar
o Designs for Health Bars
Dates/Coconut Snack
Raw Gluten Free Granola-Laughing Giraffe Organics
Raw Cheese and Fruit
Nut Butter with Celery and/other Veggies with Flaxseeds
Flax crisps & Fruit
Nuts and Fruit
Fresh Medium Salsa (Source: BlendTec)
o 1-2 jalapeno peppers
o 1 small onion, quartered
o Dash sea salt
o 4 small tomatoes, quartered
o Garlic clove
o 1/4 tsp. cilantro
Place ingredients in blender jar in the order listed, except tomatoes. Secure lid on top. Press the Pulse (P) button intermittently 8-10 times. You may need to turn off blender and use a spatula to scrape sides of jar. Add the tomatoes, replace lid and pulse until blended to your desire. Chill before serving.
Guacamole & Flax Crackers or Veggies
o 1 large tomato, quartered
o 1/2 medium onion, quartered
o 3 ripe avocados, peeled and pitted
o 1/2 tsp. garlic powder
o 5 drops Tabasco sauce
o 1/4 tsp. sea salt
o 1/8 tsp. lemon pepper
o 2 tsp. lemon juice
Place ingredients in blender jar in the order listed. Secure lid on top. Press the Pulse (P) button intermittently 8-10 times or until blended to your desire. You may need to turn off blender and use a spatula to scrape sides of jar and blend more.
Wholesome Banana Chocolate Breakfast Bars Source:http://chocolateandzucchini.com/archives/2008/11/wholesome_banana_chocolate_breakfast_bars.php
o 200 grams (2 cups) rolled oats or mixed rolled grains
o 60 grams (2/3 cup) ground almonds, a.k.a. almond meal
o 30 grams (1/3 cup) dried, unsweetened grated coconut
o 1/2 teaspoon fine sea salt
o 120 grams (4 1/4 ounces) good-quality bittersweet chocolate
o 4 very ripe, medium bananas, about 400 grams (14 ounces) when peeled
o 1/2 teaspoon natural vanilla extract
o 60 ml (1/4 cup) whole almond butter (substitute olive oil, or slightly warmed coconut oil)
o Preheat the oven to 180°C (350°F) and grease a medium baking dish with vegetable oil.
o In a medium mixing bowl, combine the oats, ground almonds, coconut, and salt. Set aside. Chop the chocolate so the largest pieces are about the size of a chocolate chip. Set aside.
o In another medium mixing bowl, combine the bananas, vanilla, and almond butter, and mash thoroughly using a potato masher. Add the oats mixture and mix well. Fold the chocolate in gently.
o Pour into the prepared baking dish, level the surface, and slip into the oven. Bake for 25 minutes, until the top is set and golden-brown. Let cool completely before slicing into bars. If you’re not serving all the bars at once, I suggest you cut out only what you need. Cover the rest with foil and keep at room temperature.
o Adapted from Nikki’s cookies on Heidi’s 101 Cookbooks.
Tortilla Soup (Source: BlendTec)
o 3 Roma tomatoes cut in half
o 1/2 piece of carrot
o 1 cube of cheese
o 1/4 an onion
o 1 small slice of jalapeno
o 1/2 teaspoon chicken bouillon
o 1 tablespoon taco seasoning
o 3 dashes of peppers
o 2 dashes of garlic salt
o 2 cups warm water
Place ingredients in blender jar in order listed above. Secure lid and press button #3. When it stops, repeat the cycle. When heated to liking, add 10 tortilla chips. Secure your lid and remove the steam cap from the top of your lid and tap the pulse key “P” 5 times. Replace steam cap and serve. NOTE: When you want hotter soup, repeat step one until soup is hot.
For questions contact Brien Shamp @ 650-654-4604 or [email protected]
