Dried fruit is one the best healthy snacks that you can stock up on at work, because it doesn't go bad easily, you get tons of fiber from the fruit, it's not messy, and it doesn't require any prep-work before eating. Additionally, an article on livestrong.com reports, "Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium,".
Trainer Brittany V swears by dried fruit to get her through a long day of marketing and then teaching spin classes at Ravenswood. "I like to think of myself as a fruitarian meaning I eat lots and lots of fruit! Dried fruit is awesome because it has little to no fat, lots of nutrients condensed into chewy little packages and it is a great source of energy! It's the best kind of sugar for your brian!"
Almost all dried fruit is super healthy for you. Dried figs, apples, apricots, blueberries, peaches, mangos, raisins, dates and prunes are all great options. However, Fitday.com says there are a couple of dried fruits to avoid:
Need a tasty snack this Labor Day weekend? Cycle Instructor Nikki suggests these delicious cheddar broccoli bites. Made from a few simple and nutritious ingredients, this healthy snack is sure to fill you and your guests up.
-16 oz fresh steamed broccoli
- 1 cup grated cheddar cheese
- 3 egg whites
- 1 cup panko breadcrumbs
- salt and pepper to taste
Mix all ingredients together in a large bowl.
Form small patties and lay on baking sheet. Bake at 375 for 25 minutes, flipping after the first 15 minutes.
Well it's another hot day in Chicagoland and whenever it's hot many of us start to crave ice cream. However, ice cream really isn't a healthy snack since it is full of sugar and fat. Why not instead try group fitness instructor and personal trainer Katy's Almond Banana Ice cream? It's crazy yummy and so much better for your waistline!
1 frozen banana
1/4 cup almond or coconut milk (or as needed)
A splash of almond extract (vanilla extract is fine too)
Throw it in a bullet or blender and TA DA! Ice cream! You really don't taste the banana which is weird. You can also put fresh berries in it for added sweetness.
Summertime is here and we are all craving those summer sweets like ice cream, popsicles and candy! However, we all know that eating lots of these fatty treats will also increase our waistlines.
Try freezing grapes, blueberries, and strawberries and eating them as a snack instead. Frozen fruits are a great alternative to candy and other icy treats because they are sweet, full of nutrients, low fat, low calorie, and can still cool us off on those hot summer days.
This healthy and easy to prepare snack is sure to be a crowd pleaser at your 4th of July parties this weekend!
1 large peeled clove garlic
1/2 teaspoon cayenne pepper
15-ounce can chickpeas beans, rinsed and drained
1 tablespoon tahini
Juice from one lemon
2.5 tablespoons olive oil
Lemon pepper to taste
Put all ingredients into a food processor and blend on high. Then put the hummus mixture into a bowl and garnish with pine nuts and parsley!
Recipe adapted from FitSugar
1) Preheat oven to 350 degrees Fahrenheit and grease cake pan with cooking spray.
2) Puree bananas in food processor and then put into a medium to large mixing bowl.
3) Add coconut sugar, vanilla extract, baking powder, and baking soda. Mix in well with wooden spoon.
4) Add whole wheat flour 1/4 cup at a time into mixing bowl. Be sure to mix in each 1/4 cup well before adding the next portion.
5) Add crushed walnuts if desired and then put mixture in the greased pan.
6) Baked for 28-31 minutes in oven. This batch was ready right at 30 minutes.
7) Sprinkle a little cinnamon on top and enjoy!
It's berry banana ice cream! The recipe is simple. All it is is 6 frozen bananas, 1.5 cups frozen mixed berries, 1 tsp vanilla extract (not imitation), and 2 tbsp coconut sugar put in the food processor. Then enjoy!
Cut one banana up into small slices and then add natural peanut butter and dark chocolate chips on top! Delicious and nutritious!
These power balls, brought to you by trainer Brittany, are a great mid-morning or afternoon snack! They are packed with protein, healthy fats, smart carbs, and loads of vitamins! Additionally, they take almost no time to make and can be stored in the refrigerator or frozen for a healthy snack days or weeks later.
Recipe yields about 11 power balls.
1 cup earth balance coconut and peanut butter spread (or other natural peanut butter)
1/2 - 3/4 cup organic honey
1/2 cup flaxseed meal
1 scoop chocolate protein powder (she uses the Spiru-tein brand)
1 cup old fashioned rolled oats
1/4 cup semi-sweet chocolate chips (optional)
Mix all ingredients with a wooden spoon in a large bowl until mixture reaches a paste-like texture. Then using a tablespoon, scoop out spoonfuls of the mixture and form into small spheres. You should end up with about 11 power balls at the end. Finally, store your chocolate peanut butter power balls in the refridgerator or freezer so that they do not melt or go bad.
1 Bunch of Kale
1 Tablespoon Olive Oil or Grapeseed Oil
1 Teaspoon Sea Salt
1. Preheat oven to 350 degrees F.
2. With a knife, kitchen shears, or your hands carefully remove the kale leaves from the thick stems and tear the leaves into small bite size pieces. Wash and thoroughly dry kale with a salad spinner or pat dry with a paper towel.
3. Put kale leaves into a mixing bowl and then drizzle kale with olive/grapeseed oil. Mix leaves in the bowl until completely covered in oil.
4. Sprinkle with 1 teaspoon sea salt.
5. Put kale leaves on a cookie sheet and then bake until the edges are brown but are not burnt. This should take about 10 to 12 minutes.
EFC staff. We want to share our fitness knowledge with you!