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Nourish Care & Wellness Center has tips for on-the-go snacks

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Kirstin Carey, CHN, Chef Owner of Nourish Cafe & Wellness Center stopped by to talk healthy snacks on-the-go! Here are the recipes from today's show:

 

Basic Macaroon Recipe

2 C Dried Coconut (unsweetened)

1/2 C Almond Flour

1/4 C Coconut Butter

1/2 C Maple Syrup

1 Vanilla Bean

Pinch Sea Salt

 

Mix all ingredients together.

 Drop in 1 Tablespoon mounds on dehydrator screens. Dehydrate for 1 hour at 145, then for 12 to 20 hours at 115.

For protein macaroons - switch out the almond flour for vegan protein powder or powdered bone broth.

 

Pecan Butter 

1lb pecans (pieces are fine)

 

Roast pecans on a cookie sheet lined with parchment paper at 325 degrees for 10-15 minutes.

Let cool then blend in food processor for 5-15 minutes until creamy. Stopping periodically to scrape the sides of the bowl with spatula.

Store in a glass container with a lid.

 

 

Granola

Makes about 7 cups

        3 cps almonds, raw sliced natural

       1 cp pumpkin seeds, raw

       1 cp sunflower seeds

       2 cp walnuts

       3 tbsp cinnamon

       6 dates, chopped and soaked

Any amount of seed may be substituted 1 for 1 for any other type to accommodate for diet type or allergy.

 

   pulse the almonds in a food processor to break down

   add the drained dates and pulse to combine, remove and place in a bowl

   combine the seeds and the cinnamon

   pulse the seeds in the food processor to break down, add to the almonds

   pulse the walnuts in the food processor to break down, add to the almonds and seeds

   follow the directions for the chosen variation

  

Variations:

berry - add 1 pound of rough chopped berries and 1/4 cp of coconut nectar

apple - 2 granny smith apples diced small and 1/4 cp coconut nectar

chocolate - 2 cps coconut, 1 cp cacao, 1/2 cp coconut nectar

 

Raw Preparation:

   Preheat the dehydrator to 115F

   Spread the granola out in a thin layer over a dehydrator tray with a screen on it.

   Make sure to not have large lumps of granola.

   The granola should be spread so that when it dried it will give small clusters

   Dehydrate for 12-16 hours on 115F

   When done, remove and store in an airtight container

 

Baked Preparation:

   Preheat the oven to 350F

   Spread out the granola on parchment lined cookie sheets

   Make sure to not have large lumps of granola.

   The granola should be spread so that when it dried it will give small clusters

   Bake for 10-15 minutes or until the granola starts to color slightly

   Remove and allow to cool.

   When cool, store in an airtight container

 

 

Nourish Cafe & Wellness Center

www.nourish123.com