Tag Archives | snack

Sea Salt Popcorn with Kale Crumbles

Kale Popcorn Recipe Meme

I’ll be the first to admit it….there is SOMETHING about movie theater popcorn that is utterly delicious. And, no visit to the movie theater feels complete without it.

I also know that just two or three handfuls isn’t enough of this addicting, salty, crunchy snack. Before you know it your down to the crumbs….and those can’t be left behind either! I hope I’m not alone with this…

Unfortunately, the traditional movie theater popcorn doesn’t do much for our health. According to the Center for Science in the Public Interest a medium popcorn and soda combo at a Regal movie theater is calorically comparable to three McDonalds Quarter Pounders with 12 extra pats of butter!!!! 

Give me a minute while I pick my jaw up off the ground…..

If you have worked with me, heard me speak or attended one of my workshops you know that I’m not one to dwell on calories. Using calories is a misguided way of choosing healthy foods, in my opinion. To put is simply – 300 calories of broccoli and 300 calories of jelly beans just are not the same nutritionally speaking.

However, the comparison of popcorn to fast food and a load of butter take it to a whole new level. This is NOT ok – especially since sitting and watching a two-house movie isn’t exactly a super energy burning activity.

Aside from the ridiculous number of calories in that box of popcorn we should also talk about the QUALITY of the ingredients. Popcorn ingredients and process varies from theater to theater. But, suffice to say that cheap, low quality ingredients are the norm everywhere. They want to make max profit on that $8 box they’re selling!

Corn is one of the main GM (genetically modified) foods in the US, so you can be sure that this is the kind movie theaters are popping up into those white clouds of crunchy goodness. GM foods have become a concern for many in regards to our health and environmental impacts.

But the yumminess of our popcorn doesn’t stop there. The oil and salt is what makes eating it so satisfying! Many years ago movie theaters used coconut oil to make their popcorn but it has since been demonized as being an unhealthy saturated fat (in case you haven’t heard, coconut oil is NOT bad for you!). In response theaters started popping corn using low quality, canola oil – a VERY unhealthy trans fat. The salt is your traditional, iodized salt which has been depleted of critical minerals. Adding that buttery topping? You’re squirting artificial flavorings, colors and who knows what other weird stuff on there.

I’m not here to ruin your next movie theater experience. I want to give you an amazing alternative that will satisfy the biggest salt craving and add some wonderful nutrients to this normally guilt inducing snack.

Bring your big purse and sneak a few bags into your next movie date…..not that I’m speaking from experience here….

I do recommend getting a air popcorn popper. They usually run no more than $20 and will provide you will endless bowls of delicious, fresh, chemical free snacking. And, a cheap movie snack!

Kale Popcorn Recipe Meme

Sea Salt Popcorn with Kale Crumbles
Serves 3-4

Ingredients

For the kale crumbles
1 large bunch of kale (you can also use bagged kale if you prefer)
1 tablespoon coconut oil, melted
sea salt

For the popcorn
1/4 cup organic popping corn (the organic label ensures that you are also buying a non-GMO product).
6 tablespoons extra virgin coconut oil, melted
2 teaspoons sea salt
Nutritional yeast, to take (optional)

Instructions – kale crumbles

1. Preheat oven to 275 degrees.

2. Remove ribs from kale and cut into large pieces (1 1/2 to 2 inches). Place kale pieces on a baking sheet and drizzle with the melt coconut oil. Toss until well coated. You want the kale to be slightly coated with oil, not dripping. Sprinkle with a few pinches of sea salt.

3. Place baking sheet in oven and bake for about 20 minutes, turning the leaves halfway through. Keep an eye on them as they can burn quickly. Remove from oven when most of the kale is crisped – often not all will crisp up in the oven, but will finish while the kale cools on the pan. Place the pan on a heat safe surface until the kale cools completely.

4. Once the kale is cool, crumble it in your hands into a small bowl. Set aside.

Instructions – popcorn

1. While the kale is in the oven you can make your popcorn using an air popper.

2. If you don’t have an air popper you can do it on the stovetop. Using the biggest pot you have heat about 1 tablespoon of coconut oil over medium heat. When hot add your corn, cover with a lid and reduce heat to medium-low (the temperature may vary depending on your stove). Shake the pot every 30-45 second to keep the kernels moving around so they don’t burn. Covering the pot lid with a dishtowel can help keep the heat from your hands. Keep shaking until you hear popping, turn off the heat and let the pot sit on the stove until the popping stops. You might want to give it a shake or two while the corn pops to keep the kernels moving.

3. Once your popcorn is done, pour it into a bowl, drizzle with the melted coconut oil and sprinkle with salt, nutritional yeast (if using) and kale crumbles. Don’t go too crazy with the salt! Don’t forget the kale has some salt on it and the nutritional yeast also has a salty flavor. Taste and add more salt if needed.

Comments { 1 } · Posted on April 13, 2016 in Healthy Recipes

Tasty trail mix with toasted coconut

Food….I never leave home without it!

No matter where I go I always have some sort of snack stashed in my purse. If I’m on the run all day I pack a whole grocery bag of goodies. Yes, it might seem a little much but it certainly saves me from scrounging for something while I’m out and about and my blood sugar start going dangerously low.

I used to not be this prepared. In the past I wouldn’t eat until my blood sugar was dangerously low – I would feel tired, my heart would start beating faster and I would get the worst case of hangry (hungry AND angry). My friends and family knew that when my eyes started to glaze over and my sense of humor disappeared it was time to feed Tanya. NOW!

hangry

When you’re constantly fighting that blood sugar roller coaster you will always default to the worst choice possible – chocolate bars, blueberry muffins, coffee cake and ice cream will be your defaults. These were my regular snacks and meals for a long time. Nearly 10 years ago when Mr. Wes and I first met he wooed me with candy gummies, lollipops, candy bars and scooter crunch ice cream. I kid you not! He put boxes of candy in the interoffice mail to me when we worked together and met me in my college parking lot after class with a cooler full of ice cream. We laugh now that my standards are much higher now so he has to work a little harder!

My favorite snack to keep on hand is trail mix. Sure, there are plenty of ready made trail mixes to buy and some stores even have “trail mix bars” where you can mix your own. However, those nuts are usually salted and roasted in low quality oils. Some even have sugar, preservatives and other funky ingredients in them. I say, save your money and mix your own!

The secret ingredient to my trail mix is toasted coconut. Coconut contains lauric acid, a medium chain fatty acid which increases HDL (good) cholesterol and is utilized as a source of energy instead of being stored as fat. Plus, it’s delicious!

20131019_104254

So, before you get hangry, get these ingredients and make your own totally tasty trail mix! These are the ingredients I like to use but you can certainly experiment and make your own. In the comments below tell me what you like to add to your trail mix.

20131019_104635

Tasty Trail Mix with Toasted Coconut

Ingredients 

Handful of each of the following:
large coconut flakes (make sure they are unsweetened)
cashews and almonds
pumpkin seeds
raw cacao nibs or chocolate chips (I like The Good Life brand)
Raisins and chopped dried apricots

Instructions

  1. Preheat oven to 250 degrees. Place coconut on a baking sheet and toast for 5-6 minutes. It will brown VERY quickly so keep a close eye on it. You want it to brown very slightly.
  2. Mix the nuts, seeds, cocoa nibs or chocolate chips, raisins and dried apricots in a large bowl. Add the toasted coconut and mix until well combined.
  3. Store your trail mix in jars or divide up into baggies for easy grab and go. Enjoy!
Comments { 0 } · Posted on November 7, 2013 in General, Healthy Recipes

Banana Scones with Seeds and Raisins

Summertime can be total crazy-time! Family travel, swimming lessons, summer camp, keeping the garden weed free, mowing the lawn and home improvement chores all seem to happen over the next few months.

Is it just me or does laundry seem to triple in the summer?

Mr. Wes and I have been going non-stop and it doesn’t look like things will be slowing down anytime soon. But, I’m loving every crazy-making moment! We recently bought our neighbors house in our quest to take over our little hillside in the boonies. So we’re in the midst of painting, fixing, buying furniture, packing and unpacking. All while keeping 6 acres of grass under control, massive landscaping and planning our September wedding.

Home Cooked Healing also getting quite a bit of attention which is AWESOME! Between writing articles for the local paper, cooking demos at the farmers market, running a cleanse, teaching classes and planning a 6-week weight management program I’m pretty much meeting myself coming and going. (And, usually seeing Mr. Wes when I’m going). It’s exhausting and exhilarating at the same time!

When things are feeling nearly out of control it’s essential to have a grab and go breakfast on hand. Skipping breakfast can lead to making unhealthy choices all day long and can put you in a seriously funky mood. Who wants that??? That’s where these delicious banana scones come in. They are a total cinch to make and everyone in the family can grab one on their way out the door in the morning. If you have a few extra minutes warm your scone up in a toaster oven and add a smidge of peanut butter. If you’re extra hungry pair it with hard boiled eggs and/or some fresh fruit.

I’m telling you, these scones are divine!

1483_10104533640659664_493830262_n

Banana Scones with Seeds and Raisins

Makes 10-12 scones

Ingredients
2 ripe bananas, mashed
1/4 cup coconut oil, melted
1/4 cup maple syrup
1/2 teaspoon vanilla extract
1 cup rolled oats
2/3 cup brown rice flour
1/4 teaspoon baking soda
1/2 cup shredded unsweetened dried coconut
1 teaspoon cinnamon
Pinch of sea salt
1/4 cup raisins
1/4 cup sunflower seeds

Instructions

  1. Preheat oven to 350 degrees
  2. In a medium bowl, combine mashed bananas, oil, syrup and vanilla.
  3. In a separate medium bowl, combine oats, flour, baking soda, coconut, cinnamon and salt. Add the banana mixture to the dry ingredients and blend until just combined.
  4. Fold in raisins and seeds.
  5. Drop large spoonfuls of batter onto cookie sheet. You don’t need to roll or flatten – they will spread out on their own.
  6. Bake 20-25 minutes or until scones are lightly browned. Remove cookie sheet from oven. Place scones on wire rack to cool. Enjoy!

Storing and Serving: Store scones in an airtight container. Freeze if you plan on keeping them for more than 3 days.

Recipe adapted from Clean Food by Terry Walters

Comments { 0 } · Posted on June 12, 2013 in General

Banana Almond Muffins

If your idea of morning breakfast is a cup of coffee and a morning pastry then I’m willing to guess that you’re ready for a snooze come noon. Our morning staples of caffeine, carbs and sugar get us out the door but leave us fried, frazzled and searching for the office candy bowl before lunchtime. Sound familiar?

What you nourish your body with first thing in the morning will determine your mood, focus and energy for the rest of the day. When you wake up in the morning you haven’t eating for at least 8-10 hours or more. Your body has been fasting and needs some good quality protein, complex carbs and healthy fats to get the engine running and humming until lunchtime.

That is why I love these Banana Almond Muffins for breakfast. The almonds are a great source of protein and heart healthy fats and the bananas provide powerful potassium, which is important for your cardiovascular system. Cinnamon helps to balance blood sugar, which is crucially important first thing in the morning. Paired with some natural peanut butter or honey these muffins make the perfect breakfast or late morning snack. They also happen to be gluten free. If that is something you are interested in experimenting with then these are a great way to start.

Banana Almond Muffins

Ingredients
1/4 cup plain organic yogurt or milk (dairy, rice, hemp, almond and coconut milk all work as well)
1-2 TBS. honey or real maple syrup
3 eggs, beaten
3 mashed extra-ripe bananas (looking really brown and splotchy)
3 cups ground almond flour or almond meal (Bob’s Red Mill is a good brand)
Pinch of cinnamon, nutmeg, and allspice
1 tsp baking soda
½ cup walnuts or pecans, chopped (optional)

Instructions

  1. Preheat oven to 375 degrees. Place 12 cupcake liners into a muffin tin.
  2. Mix together yogurt, eggs, and bananas in large bowl and stir until well combined. Mix almond flour, cinnamon, nutmeg, baking soda, and walnuts into the wet ingredients.
  3. Pour batter the lined muffin tin and bake 25-30 minutes or until the tops are golden brown. Let cool for about 5 minutes before removing from the tin. Place muffins on a wire rack and let cool completely.
Comments { 1 } · Posted on May 4, 2013 in Healthy Recipes