Easy to Make Heart-Healthy Snacks
As promised here are the recipes and some photos from my kid's cooking class this week at Valley Natural Foods! They loved it!
STRAWBERRY COCONUT AND NUT PARFAIT (Makes 2-3 Servings)
Ingredients: (all organic if possible)
1-1/2 cups fresh strawberries, divided
½ cup unsweetened shredded coconut
1 can full fat coconut milk, refrigerated overnight
1 container grass-fed, organic plain yogurt (6 oz.)
½ teaspoon vanilla extract
½ cup raw nuts, chopped (any nut will work)
Directions:
1. Open bottom of can of coconut milk and pour off liquid. Scoop coconut cream into large bowl and whip to consistency of whipped cream. Whip in vanilla.
2. Mash 1 cup of strawberries in medium bowl. Fold half of whipped coconut cream into mashed strawberries.
3. Layer strawberries mixture, strawberries, coconut, nuts and remaining coconut cream in parfait glasses. Garnish with more berries, remaining nuts and serve immediately.
DARK CHOCOLATE RASPBERRIES
Ingredients: (all organic if possible)
Raspberries
Dark chocolate chips
Directions:
Place chocolate chips inside the middle of the raspberries and eat!
TUNA, BLACK BEAN, & SPINACH LETTUCE WRAPS (Makes 4 Servings)
Ingredients: (all organic if possible)
1 can (12 ounces) light tuna in water, drained and flaked
1 can (15 ounces) black beans, rinsed and drained (low sodium)
1 cup fresh spinach
1/4 cup chopped red onion
2 tablespoons extra virgin olive oil
1 tablespoon fresh parsley
1/8 teaspoon sea salt
1/8 teaspoon pepper
12 Bibb or Boston lettuce leaves (about 1 medium head)
1 medium ripe avocado
Directions:
In a small bowl, combine the first eight ingredients; toss lightly to combine. Serve in lettuce leaves; top with avocado!
BLUEBERRY AVOCADO CHIA PUDDING (Makes 2 Servings)
Ingredients: (all organic if possible)
1 very ripe avocado, peeled and pitted
1 cup blueberries (fresh or frozen)
2 tablespoons coconut milk (or any other milk of your choice)
½ teaspoon vanilla extract
1 teaspoon chia seeds
Directions:
Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender every now and then and mix with a spoon to make the blending easier.
Divide pudding among bowls/cups and refrigerate for at least 30 minutes before serving (this allows the chia seeds to thicken).
Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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