Healthy Snacks Ideas

Nuts and Seeds

Nuts are an extremely nutritious food if properly prepared. Nuts are best soaked before being eaten. This is because nuts contain numerous enzyme inhibitors that can put a real strain on the digestive mechanism if consumed in excess. Nuts are easier to digest, and their nutrients more readily available, if they are first soaked overnight in warm, salted water, then dried in a warm oven.

Crispy Almonds and Pecans

4 cups raw almonds
2 tsp. Sea salt
filtered water

Soak the almonds in salt and water for at least 7 hours or overnight. Drain in a colander. Place in a bowl and pour boiling water over them. Let sit for two minutes, drain again. For almonds, you will be able to easily slip off the brown skins; they can be irritating to the mouth for some people. Spread the almonds on two stainless steel cookie sheets and place in a warm oven (no more than 150ºF) for 12 to 24 hours, stirring occasionally, until completely dry and crisp. Store refrigerated in an airtight container.

Tamari Roasted Pumpkin Seeds

2 Cups Organic Pumpkin Seeds (Pepitas)
1 tablespoon tamari
1 tablespoon water

Mix water and tamari in a small bowl. On medium heat place pumpkin seeds in a heavy skillet (try to avoid Teflon). As the seeds heat up they will start to pop. If the popping is more than once per second the heat needs to be reduced. Slowly stir the seeds with a spatula. The seeds will start to brown after 8 to 10 minutes of stirring. Watch that the seeds do not burn. The seeds will “puff up”.

Once the seeds are a golden brown turn off heat and pour the tamari and water mix into the pan. Quickly mix with the spatula. The mix will initially be sticky, continue to mix until the liquid dries out. Let seeds cool, enjoy. Fruit Hot

Apple Raisin Compot

4 organic apples, washed and cut and cored
1 ½ cups organic apple cider
1 cup organic raisins
1 cinnamon stick
3 cloves
1 teaspoon lemon rind, grated
1 teaspoon vanilla extract

Bring apples, juice, raisin, cinnamon, cloves, and lemon rind to a boil and simmer until soft, about 15 minutes. Dissolve kuzu in 2 tablespoons cold water. Add dissolved kuzu to simmering liquid and stir until thickened, then add vanilla.

Grains Millet Pudding

1 cup cooked millet (1 cup before cooking)
½ cup organic raisins
1 Tbsp freshly grated rind of an organic orange
¼ cup slivered almonds
1/3 cup dates (softened in part of water) and chopped
4 cups water
¼ tsp sea salt
1 tsp vanilla
2 tsp maple syrup

Place millet, raisins, and orange rind in a bowl. Blend almonds in blender or food processor until they make a smooth paste. Add remaining ingredients and blend until smooth. Pour over ingredients in bowl. Mix well. Place in baking dish. Bake at 350 o F until set.

Vegetable Dips Hummus with Vegetables for dipping

1 cup dried chickpeas (about 2½ cups cooked), plus ½ cup of bean liquid
One bay leaf
3 cloves garlic, peeled
¼ cup slivered almonds
2 tbsp. extra virgin olive oil
¼ tsp sea salt
Juice from 1 lemon
½ tsp. sea salt
Optional flavourings: cumin powder, curry powder, or hot pepper sauce, or cayenne
Soak dried chickpeas for 8 – 10 hours. Drain and Rinse. Put in heavy pot with water to cover by 1”, bring to a boil, foam will form on top. Drain and rinse and return to pot with fresh water to cover by 2”. Bring to a boil, if more foam forms on top, skim it off. Reduce heat to simmer, add the Bay Leaf and cook with cover slightly ajar for 2 – 3 hours, until chickpeas are tender. (Time depends on age of chickpeas). If necessary, add more water as needed. Drain, reserving ½ cup of the cooking liquid.
Place chickpeas in a blender or food processor with the garlic, Purée until the chickpeas begin to break down.
Add ¼ to ½ cup of the reserved liquid (depending on desired consistency), the tahini, olive oil, lemon juice, salt, and optional flavourings. Continue to purée until all the ingredients are well blended and the mixture has a smooth consistency. Chill for at least 2 hours.

Bianca Church N.D.

(English)

Bianca is a Naturopath with a diploma in Holistic Nutrition, she has a certification in Advanced Holistic Iridology, a certification in Breast Cancer Prevention, and holds a BA in Sociology. She has 22 years of experience in natural nutrition and holistic health and is a member in good standing with the ANPQ (L’Association des Naturopathes Professionnels du Québec). She teaches individuals how to use foods, supplementation, herbs, and detoxification to support their health and wellness goals.

(Français)

Bianca est diplômée Naturopathe en nutrition holistique, elle possède une certification en iridologie holistique avancée, une certification en prévention du cancer du sein, et un baccalauréat en sociologie. Elle possède 22 ans d’expérience en nutrition naturelle et en santé holistique et est membre en règle de l’ANPQ (L’Association des Naturopathes Professionnels du Québec). Elle enseigne aux individus comment utiliser les aliments, les suppléments, les herbes et la désintoxication pour soutenir leur santé et leur bien-être.