Healthier Halloween Snacking!

Halloween is a time for dressing up and having fun, and a lot of the having fun part is eating candy J But it’s important to remember that no matter what time of year, it’s important to check how much we’re eating.

Healthy habits are also important to pass down to the younger generation.  Children should be allowed to enjoy themselves, but should also learn to enjoy healthy snacks as much as they do candy bars. Here are a few health(ier) Halloween holiday recipes that you can make and enjoy with your children, your nieces and nephews, or your little cousins!

Candy Apples:

Have fun decorating these apples with chocolate and sprinkles! It’s a fun activity and apples are a much healthier option than candy bars (even if you add a little chocolate J)

Recipe here ->http://bit.ly/18q8qoR

Peanut Butter Cups:

It’s as good as the real thing, and it’s a little better for you! Instead of peanut butter, it is filled with almond butter and ground chia seeds that slows digestion and gives you a burst of energy!

Recipe here-> http://bit.ly/HLaacc

Fruit Snacks:

Corn syrup makes fruit snacks sugary and a not so great treat for kids. This version made with fruit, grass-fed gelatin, and honey is much better for you and you can make different shapes with molds or ice cub trays!

Recipe here -> http://bit.ly/Ph9N2y

Peanut Butter M&Ms:

This homemade recipe for peanut butter M&Ms doesn’t make it healthy, but takes away some of the guilt that comes with eating the store bought brand. Instead of preservatives, sugar, and peanut butter, the recipe incorporates oats, dates, peanut butter, almonds, and peanuts into the filling.

Recipe here -> http://bit.ly/1023CiY

Remember that by no means are these snacks healthy! They are simply healthier options. But making them with your children and explaining each ingredient will teach the little ones about making healthier choices when they are craving something sweet J Building good habits at a young age is so important and makes life easier for you later on!

Sources:

http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgic4112.html

http://greatist.com/health/homemade-candy-recipes

http://spoonful.com/recipes/healthy-halloween-treats

The Most Important Meal of the Day!

Waking up is not easy for many people. Some of us hit snooze once, twice, maybe even three or four times, and wait until it becomes a mad dash to get out of the house and head to work as quick as possible or else be very, very late. So who has time for breakfast? There’ll be time to eat later, right?

Wrong! There is a reason why everyone calls it “the most important meal of the day”. Eating breakfast helps a person start their day with energy, but is also linked to many health benefits such as weight control and improved performance.

It is not just ANY breakfast that helps put you the right track, but a HEALTHY breakfast. Studies also show that people who start their day with a healthy breakfast, are more likely to eat healthy through the rest of the day.

But what is a healthy breakfast? Not to worry, we have some examples here for you!

Strawberry Parfait - On the go? Parfaits are easy to make and light in calories! Choose your favorite non-fat or Greek yogurt, and some low fat granola and strawberries (or your favorite fruit). This is a great option for people with a bit of a sweet tooth ;)

Eggs - Eggs are a great way to start off your day because the protein will help you stay full for longer. This smoked salmon, asparagus, and goat cheese omelette  is full of healthy fats and packed with protein, and is easy to make.

Smoothie - Smoothies, like parfaits, are also great for people in a hurry. Blend a banana, a few strawberries, and a handful of blueberries together. Add some nonfat milk and some peanut butter! This smoothie will have the protein and fiber that will keep you full and energized until lunch time.

So no matter how rushed you are in the morning, make sure to take some time to eat! Try some of the recipes above, let us know what you think, and tell us your favorite healthy breakfast recipes!

Sources:

http://www.everydayhealth.com/health-report/healthy-breakfast/importance-of-eating-breakfast.aspx

http://www.webmd.com/diet/features/many-benefits-breakfast

http://www.womenshealthmag.com/nutrition/healthy-breakfast

Our Favorite Tasty Healthy Recipes this Week!

This week's Blossom Blogpost is all about delicious food that is healthy! We looked around the internet for great healthy recipes. Here are a few that we LOVED:

Waffle PBJ-Wich:

This quick "sandwich" will be a great way to start your day! The fiber and protein in the peanut butter will leave you feeling full for longer.

Directions:

• Prepare 1 whole-grain toaster waffle and slice in half.

• Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

Grapefruite Sorbet:

We thought this would be a perfect low calorie summer treat now that the weather is getting warmer! Use your

Directions:

• Note: Requires ice cream maker and 5 1/2 cups of freshly squeezed grapefruit juice (about 6 large grapefruits)
• Combine 1 cup of grapefruit juice and 1 1/2 cups granulated sugar in a saucepan over medium heat.
• Whisk until sugar dissolves, cooking for about 5-6 minutes.
• Remove from heat and pour in a large bowl, mixing it with the remaining grapefruit juice. Refrigerate for 25 minutes, or until chilled.
• Once chilled, pour the mixture in your ice cream and churn according to the directions.
• After churning, pour in a container and freeze for 6-8 hours until frozen.
  
  
  
  
  
  
  
  

Fruit and Yogurt Parfait:

Parfaits are an easy, healthy and tasty snack for the morning, afternoon or for dessert! It's so easy that you don't even need a recipe. Just put your favorite non-fat yogurt in a cup then top it with your favorite seasonal fruit with some low-fat granola. Delicious and nutricious!

Sunny Summer "Fruit" Salad with Sunny Citrus Dressing:

Who doesn't like a nice big salad? We looked at a bunch of different sandwiches and decided on this one because of the brivant colors from the fruits in it!

Directions:

Makes one big bowl - serves four salad lovers

• Leafy Green Base:
• 5 cups baby romaine
• Fruit Mixture:
• 1 pint fresh raspberries
• 1 avocado, diced
• 1 1/2 cups fresh chopped pineapple
• 1 cup fennel bulb, thinly sliced
• 1 cup chopped radicchio
• 2-3 Tbsp sunflower seeds
• 2 Tbsp capers (optional)
• Sunny Citrus Dressing:
• 1/2 cup fresh squeezed OJ
• 2 Tbsp lemon juice
• 1/4 tsp coriander
• 1/4 tsp pepper
• 4 Tbsp olive oil
• To finish:
• Prep Fruit Mixture - Mix Dressing - Toss dressing with Fruit Mixture - pour fruit mixture over top salad base - serve!
  
  
  Many summer fruits are coming into season, so these recipes will be perfect to try!
  Let us know in the comments which ones you test out and how you like them.
  
  
  
  
  Sources:
  http://www.howsweeteats.com/2013/02/grapefruit-sorbet/
  http://kblog.lunchboxbunch.com/2011/05/dole-salad-summit-inspired-recipe-and.html

Peanut Butter for all Ages!

Peanut butter is one of those foods that are packed with memories. We had packed lunches with PB&J sandwiches (crusts optional), and sometimes we'd get to eat it straight out of the jar. Now, as adults, we know the health benefits of peanut butter. 

Though peanut butter is 180 to 210 calories per serving, it can be really helpful in losing weight. The combination of fiber and protein in peanut butter will fill you up and leaving you feeling full longer.  

Peanut butter is also filled with a bunch of nutrients, including: 

- Vitamin E, 

- Magnesium: good for the bones

- Potassium: good for muscles

- Vitamin B6: boosts immune system

Here are some tips and recipes you can:

1. Stir a tablespoon of peanut butter into oatmeal for a flavor and protein boost.

2. Mix the protein powder and instead add peanut butter into your smoothie to add protein and other vitamins and minerals.

3. Swap out butter and syrup on your whole grain waffles or pancakes for peanut butter with just a tiny drizzle of honey for a breakfast with healthier fats and less sugar.

4. Top your toast with peanut butter and any type of fresh fruit. Banana slices are always a favorite, but if you've seen my breakfast posts, you know that I often top my peanut butter toast with fresh berries.

5. Spread peanut butter evenly over a whole banana length-wise and then roll in your favorite granola or whole grain cereal. Serve with a nonfat latte or glass of skim milk.

6. Stir a tablespoon of peanut butter into your favorite low-fat yogurt. Then use as a dip for apple slices and graham crackers.

Oh and don't think we forgot about all of you guys that are allergic to peanuts. There are many other tasty alternatives to peanut butter that can be found at supermarkets, such as almond butter, cashew nut butter, soy nut butter, and many more! Look at their labels for nutritional value and try different ones to see which one you like best.

Sources:

http://www.prevention.com/food/smart-shopping/healthy-eating-why-peanut-butter-good-you

http://www.self.com/blogs/flash/2012/03/creative-breakfast-ideas-peanut-butter.html