Suzanne


High Omega Raw Snack Bars

Up Your Healthy Fat Intake: Eat High Omega Raw Bars

Pre work out snack, easy recipe, healthy fat

High Omega Raw Snack Bars

Good nutrition does not need to be complicated!

We love how simple these raw snack bars are to make.

High Omega Raw Bars are loaded with healthy fat and plant based protein from the hemp seeds and quinoa puffs.

Raw Bars are:

  • gluten free
  • high in anti-inflammatory properties
  • 100% plant based
  • perfect pre workout snack or a quick grab and go breakfast bar

Simple to prepare and raw = less time in the kitchen – who doesn’t love that?

Let’s Talk Ingredients!

Quinoa puffs
  • can be made at home, but we prefer to buy them to save time
  • recommended to our dance and active clients as a filling snack
Very versatile!
  • as a topping for Greek yogurt
  • mixed into snack bar recipes
  • combined with nuts, seeds and dried fruit for a nutrient dense trail mix
  • topped with milk and berries for a delicious gluten free breakfast cereal

We even made them into crispy cereal treats – check out the recipe here –> Crispy Almond Coconut Quinoa Puff Bars.


Hemp seeds
  • Excellent source:
    • protein
    • heart healthy fat
  • Good source of :
    • vitamin E
    • potassium
    • phosphorus
    • calcium
    • iron
    • zinc
    • magnesium
  • Anti-inflammatory properties

Pumpkin Seeds
  • Excellent source:
    • protein
    • fiber
    • healthy fat
  • Rich in anti-oxidants that can reduce inflammation
  • High in magnesium
    • stress control
    • sleep
    • blood pressure control
    • maintaining stable blood sugar
    • reducing risk of heart disease

Sunflower Seeds
  • Polyunsaturated fatty acids
    • May reduce:
      • heart disease risk
      • blood pressure
      • bad cholesterol (LDL)
  • Rich in:
    • vitamin E
    • fiber
    • protein
    • selenium

Hazelnuts
  • Wonderful texture and a delicious, sweet taste
  • Calorically dense
  • Rich in:
    • heart healthy fat
    • protein
    • fiber
    • vitamin E
    • magnesium
  • Excellent source of antioxidants
  • Anti-inflammatory properties

Almonds
  • High in protein and fiber
  • Mainly comprised of monounsaturated fatty acids
  • Rich in vitamin E,
    • fat soluble antioxidant which reduces:
      • oxidative stress
      • inflammation

Dates
  • Perfect sugar substitute
  • Calorically dense
  • Loaded with
    • fiber
    • potassium
    • magnesium
    • copper
    • vitamin B6
  • Excellent source of:
    • antioxidants
    • anti-inflammatory properties

High Omega Raw Bars
Prep Time
15 mins
Total Time
15 mins
 

Nothing could be easier than whipping up this batch of raw bars. 

The ingredients were selected for their anti-inflammatory properties. The higher fat content of the nuts and seeds keep you fuller longer, preventing break through hunger.

These bars keep well in the refrigerator for up to a week (if they even last that long!). They also freeze well for a quick grab an go breakfast or snack.

Course: Breakfast, Dessert, Snack
Keyword: anti-inflammatory, breakfast, dessert, easy baking, heart healthy fat, nuts seeds, rawbars, simple cooking, snacks
Servings: 16
Calories: 140 kcal
Ingredients
  • 1/4 cup hemp seeds
  • 1/2 cup quinoa puffs
  • 1/2 cup sunflower seeds raw
  • 1/4 cup pumpkin seeds raw
  • 1/2 cup almonds slivered
  • 1/2 cup chopped hazelnuts
  • 1 cup chopped dates
  • 1 tsp cinnamon
  • 1/4 cup almond butter salt and sugar free
  • 1/4 cup agave or honey
  • 2 tbsp almond milk unsweetened
Instructions
  1. Lightly grease an 8x11-inch baking pan.

  2. Combine first six ingredients in a large bowl.

  3. Place dates and cinnamon in a food processor. Pulse until chopped into small pieces.

  4. Place almond butter, sweetener of choice and almond milk in a small saucepan.

  5. Heat over low heat, stirring frequently until combined well.

  6. Pour almond butter mixture over nuts, use . rubber spatula and mix to coat nuts and seeds.

  7. Press into prepared baking pan. You can also use damp hands to press into baking pan.

  8. Place in refrigerator to set.

  9. Cut into 16 bars.

 


Baked Sheet Pan Potato Latkes

Baked Sheet Pan Potato Latkes

Hanukkah, celebration

Hanukkah is a time to celebrate Family and Good Food!

Hanukkah, the festival of lights, is a celebration of the miracle of oil.

Many of the traditional foods served during the Hanukkah celebration, tend towards higher in fat.

While we love nothing more than a crispy latke fresh from a skillet of hot oil, we wanted to create a lighter version. Plus, who wants to spend the holiday in front of the stove cooking?

Less time cooking – more time celebrating!

Our sheet pan latkes are so simple to make and reduce prep and cook time as well as the mess of frying batch after batch of traditional potato pancakes.

The key is to place the potato mixture on a sheet pan that has been preheated in a 425° oven.

The result is a pan of crisp potato goodness in less time with considerable less fat calories.

Confused about which types of fat do not increase cholesterol or triglyceride levels. Which help lower your cholesterol and have anti-inflammatory properties? Grab our FREE fat infographic – Do You Need an Oil Change HERE.

Gluten Free Cooking Can Be Delicious!

Making this delicious recipe gluten free is essential in our family since a key family member was diagnosed with Celiac disease as an adult.

I have often replaced all-purpose flour with almond flour, but wanted to try a different, higher protein flour. While searching for arrowroot flour, I happened upon garbanzo bean flour. Typical substitution will be 3/4 cup to 1 cup all-purpose flour. I used 1/4 cup in this recipe to add an additional 6 grams of protein. It is impossible to even notice the substitution – the garbanzo bean flour proved an excellent gluten free flour option.

Sheet Pan Potato Latkes
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
 

All the flavor of a traditional potato latke with less mess and time spent in the kitchen!

Course: Side Dish
Keyword: chanukah, hanukkah, holiday, latke, lowfatcooking, onepancooking, potatolatke, potatopancake
Servings: 5
Ingredients
  • 6 medium potatoes shredded
  • 2 small onions shredded
  • 3 large eggs
  • 1/4 cup garbanzo bean flour
  • 2 tsp sea salt
  • 1 tsp black pepper
  • 2 tsp thyme
  • 2 tsp rosemary
  • olive oil
  • olive oil cooking spray
Instructions
  1. Preheat oven to 425°F.

  2. Coat a medium baking sheet with olive oil.

  3. Peel the potatoes and onion.

  4. Shred using the grating blade on a food processor.

  5. Place shredded potato and onion in a large colander.

  6. Place baking sheet in oven to preheat for at least 5 minutes.

  7. Whip eggs with all remaining ingredients except the oil in a large bowl.

  8. Squeeze the potato and onion shreds in batches to remove excess moisture. The easiest method is to squeeze between your hands. 

  9. Add potato and onion to the eggs mixture, blend well. 

  10. Remove baking sheet from oven. Be careful it will be hot.

  11. Spoon potato mixture onto baking sheet. Spread thinly to fit the entire baking sheet. Coat with olive oil spray.

  12. Bake in oven for 30 to 35 minutes or until potato pancakes are browning.

  13. If the top is not as as desired, place under broiler for 2 to 3 minutes. 

  14. Remove from oven and cut into 25 to 30 pieces depending on how large you prefer your latkes. 

  15. Serve topped with unsweetened applesauce, sour cream or Greek yogurt.



Reduce travel stress in 5 easy steps

5 Steps To Healthy Holiday Travel

Healthy Holiday Travel

Stay Healthy While Traveling

 

5 Steps To Healthy Holiday Travel eBook here!

Travel can be extremely stressful. This is especially true during the holiday season.

Stress can trigger inflammatory responses in the body. Chronic inflammation has been linked to heart disease and cancer. Ina stressed state, we also may be faced with chronic cortisol elevation. This places us at risk for weight gain, sleep disturbances and cardiovascular disease.

But don’t despair, just 5 simple steps stand between you and a worry free, stress free and healthy holiday season. 

Step 1: Manage stress BEFORE you travel.

Consider adding an adaptogen one month prior to travel date. As with all over the counter medications, it is recommended to consult with your physician before adding any new supplements. Want to know which ones we recommend? Make sure to download the full FREE guide here.

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Step 2: Make wise choices!

There are actually some great options in the airport and while traveling.

Dietitian favorites include banana, almonds, Greek yogurt, low sugar granola bars, oatmeal, sandwiches on whole wheat bread and hummus.

Most airlines also have meal boxes for purchase. Pack a meal if you are on a special diet.

Stay on track with your meal planning, make sure to log all your meal in the Meals by Suzi app.

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Step 3: Think before you drink!

Dehydration is very real during airline travel. Put down the high sugar coffee, soda, smoothies and juice and trade up to plain old water.

Celebrate and toast with alcohol in moderation.

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Step 4: Get your ZZZ’s

Travel can disrupt sleep patterns, especially when coupled with time changes and jet lag. Luckily there are natural remedies that may ease the transition and allow for restful vacation nights.

Reach for food rich in tryptophan vitamin B6 and Magnesium.

Tryptophan is an amino acid that when consumed will convert into the neurotransmitter serotonin, which is them converted into melatonin (a natural sleep remedy).

Vitamin B6 also helps convert Tryptophan to melatonin. B6 deficiency has been linked to reduced serotonin levels, poor sleep and insomnia.

Magnesium is a natural relaxant that helps deactivate adrenaline. Inadequate magnesium can interfere with normal sleep and wake cycles. It can be known as the sleep mineral.

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Step 5: Move Your Body!

Travel can throw off even the most regimented of schedules. Keep in mind that even though you may not be able to get in your regular workout, some exercise is better than none.

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YES! I want more FREE nutrition information AND the 

FREE 5 Steps To Healthy Holiday Travel eBook! 

Get it here!