This weekend is known for parties which could also mean that some of us may overeat on some of our favorite barbecue treats! Today, I have a healthy snack that you can bring with you to your next party. Not only is it very fast, but it’s also very simple to make! Bring it to a party for not only you, but your families, friends, coworkers, etc. Why not make something sweet and enjoyable for everyone to enjoy, even children! This is a sweet treat to make made from nature’s very own candy.. fruit! In the following recipe you will need toothpicks, raspberries, blueberries, and mini marshmallows. You can always substitute for other red fruits. Instead of using marshmallows you can also try to use bananas, however they might brown very quickly after slicing them.
The great thing about these little snacks is that you can enjoy them on Memorial Day, the Fourth of July, or any other patriotic holiday to celebrate the USA! Happy 4th everybody! Enjoy the day and be safe!
This is a great one for the kids! Looking for something creative for your kids to make? Why not make a lady bug? This recipe is easy for anyone to make! All you need is chocolate frosting, a blueberry, and a strawberry! In order to draw in the legs, I used a white paper plate for the background in order to see them clearly. These make excellent snacks and the kids can get involved in making them too!
Berries deliver fiber, vitamin C and a delicious taste for summer! Berries are also a great source of phytochemicals which help defend against heart disease and cancer. Fresh berries are a diabetes-friendly fruit and also great for weight management. They are a perfect snack, great in yogurt, smoothies and cereal and even in a salad!
Cranberry: Excellent source of fiber and vitamin C. They may play a role in preventing urinary tract infections.
Blueberry: Good source of vitamin C and fiber. They contain free-radical compounds which may provide heart health and cancer-fighting benefits.
Gooseberry: High in vitamin C. They are great in sauces or jams!
Raspberry: Low in calories and high in vitamin C. They have a whole 8 grams of fiber in one cup!
Strawberry: High in vitamin C and Folate. Great to use frozen strawberries when they are not in season!
Blackberry: Excellent source of vitamin C and fiber. Great in salads, sauces and as a dessert!
Boysenberry: Provide vitamin K and are an excellent source of fiber and folate. These are slightly sweeter than raspberries!
For more information: MAY/JUNE 2014 Edition. Food and Nutrition. Academy of Nutrition and Dietetics
Nondairy milks such as rice, oat, almond or soy milk work well with baked goods. They’re equivalent to a 2% milk in consistency.
Makes 12 (4-inch) pancakes or waffles
1 cup fresh or frozen blueberries
2 tablespoons spelt flour
2 cups spelt flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 cup soy or rice milk
1 tablespoon agave syrup
1. Toss the blueberries in the 2 tablespoons of spelt flour and set aside
2. Combine remaining ingredients (except syrup) in a blender until smooth
3. Pour 1/4-1/3 cup batter onto heated waffle iron and cook until steam diminishes for about 1-2 minutes
5. Remove to a plate; can top with yogurt, agave syrup and/or blueberries!
*When using fresh blueberries in the batter, increase the cooking time. For the waffle recipe, wait an extra 1-2 minutes after the steam diminishes. You may have to experiment with time depending on the size and temperature of the waffle iron.
Nutrition per pancake/waffle:
Fat: 1.5 g
Protein: 4 g
Sodium: 12 mg
Carbohydrates: 16 g
Fiber: 3 g
Source: Cormier, Nicole. The Everything Guide to Nutrition: All You Need to Keep You–and Your Family–healthy. Avon, MA: Adams Media, 2011. Print.