Healthy QUICK snacks to help you stay fit...

Broccoli and Almonds

Cut 1 cup Raw broccoli in small pieces

Use a chopper and chop approx 8 raw almonds

Use a healthy balsamic vinegar dressing or just balsamic vinegar to taste..

 Benefits of soaking your almonds before you eat them.  Many of us consume nuts for their healthy fats and their good source of  protein.  They make a great quick snack that can easily be taken with you, making it an ideal snack.  But many of us do not know how to properly prepare nuts so that we can better digest them.  Is it necessary to soak nuts?  The answer to that question is absolutely!

Nuts have phytic acid.  Phytic acid is also found in grains and legumes.  Just as with grains and legumes, soaking nuts is essential for proper digestions.  When eating nuts that haven’t been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies.  By soaking, you are breaking down the phytic acid so it can be absorbed properly.   Nuts also have high amounts of enzymes inhibitors.  This is another reason why unsoaked nuts are hard to digest.  Soaking nuts neutralizes the enzymes allowing for proper digestion.  (soak at least 7 hours) 

Frozen Smoothie

When you make a smoothie make an extra one and freeze in small containers  they taste great frozen....yummy any time!

Healthy Bran Muffins

Make extra:  You can double the recipe, then freeze them to have a quick snack!

Just put frozen muffin in microwave 20 seconds. Bran Muffins: (I make 4 x recipe

 and freeze)

1 c     whole wheat flour

1/4 c  agave

1/2 tsp liquid stevia (or 12 packets individual powder stevia)

2  TB Flax seed

2 TB Wheat Bran

1 1/2 tsp baking soda

1 t ground cinnamon

1/2 tsp salt

1 1/2 c steal cut oats

1/2 c chopped almonds

(you can also add dried cranberries, or raisins or dates 1/2 c or all 3)

1 c almond milk

1/4 c olive oil

1 t vanilla extract

1 large egg (lightly beaten)

1/3 c boiling water

Olive oil cooking spray

1.  Combine all the dry ingredients whisk together

2.  Combine Almond milk, oil, vanilla, and egg add to the flour mixture, stirring until just moist.  Stir in the boiling water.  Let batter stand 15 minutes.

3.  Preheat oven to 375*

4. Spoon batter into 12 muffin cups coated with the cooking spray.  Bake for 20 minutes or until muffins spring back when touched lightly in the center.

 Remove muffins from pan immediately, place on a wire rack.