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  • Cinnamon Almonds with Essential Oil

    Plain raw soaked almonds are usually tasty enough for me. However, over the holidays I thought I would add a little pzazz to them. These Cinnamon Almonds are easy to make in your crock pot. The recipe below is for raw almonds. I follow the same recipe but soak my almonds for about 6 – 8 hour, rinsing several times. Then I lay them out on a cloth kitchen towel to dry overnight. I do this to release the enzyme inhibitors to make digestion easier as well as it increases the nutrients for my body. This process plumps them up a bit so it means that the serving size is more like 12 almonds.

    CINNAMON ALMONDS 

    Makes about 24 – 1/8 cup servings (about 14 nuts)

    Ingredients:

    • 1 1/2 cups Organic Light Brown Sugar
    • 25 drops of dōTERRA Cinnamon or Cassia essential oil BUY 
    • 1/8 Sea Salt
    • 1 Egg White
    • 2 Tsp. Organic Vanilla
    • 3 cups of Almonds
    • 1/4 cup Water

    Directions:

    • Mix sugar, Cassia essential oil and salt, set aside.
    • Whisk the egg white and vanilla until it’s frothy

    • Add almonds coating them well.
    • Add the cassia/sugar mixture and toss them around until they’re well coated.    
    • Oil up a large crock pot thoroughly, add your coated almonds
    • Cook on low for 3 hours. Make sure to stir them every 25 minutes.

    • In the last hour, add your 1/4 cup water and let it cook another 45 minutes.
    • Line a cookie sheet with parchment/wax paper and spread out your almonds flat to cool.

    Per serving: 154 cal, 9g total fat, 0 Chol, 17mg sodium, 16g carbs, 2g fiber, 14g sugar, 4g protein

    NOTE:

    • Not all brands of essential oils are the same or even safe for internal use.  This is why I ONLY use doTERRA CPTG Essential Oils. Email me if you would like to know more. kathy@kathyskinner.com
    • Save the remaining sugar for ice cream or your coffee/tea.
    • Can substitute almonds with other nuts such as pecans or walnuts

    Some of the benefits of Cassia essential oil*:

    • Cassia supports a healthy metabolism.
    • It helps maintain blood sugar levels already in the normal range.
    • Cassia may help to support the health of the liver, kidneys, and urinary tract.
    • It has valuable natural cleansing properties.
    • It maintains the health of the gastrointestinal tract promoting a healthy digestion
    • Combine one to two drops of Cassia along with Lemon in a glass of water to aid digestion or ward off hunger craving
    • Supports healthy immune function & response system
    • Helps promote circulation
    • It can be used in cooking, either as a replacement for Cinnamon in pies and breads, or by itself in a myriad of entrees and desserts

    *These statements have not been evaluated by the Food and Drug Administration.
    This product is not intended to diagnose, treat, cure, or prevent any disease

    January 7, 2017 • Essential Oils, Recipes • Views: 800

  • Zucchini Carrot Oatmeal Cookies

    When I have a surplus of zucchini in my garden, I will make the usual zucchini bread but I also make these oatmeal cookies. They always get raves and requests for the recipe so I figured it was about time I recorded it here!

    This last batch I used a 1/2 cup of ground old fashion oats in place of the wheat flour and they were great again!

    Zucchini Carrot Oatmeal Cookies

    Makes 2 ½ dozen cookies

    Ingredients

    • 1 ½ cups old fashioned oats
    • ¾ cup white beans pureed
    • 1/2 c wheat flour
    • 1 tsp ground cinnamon
    • 1/2 tsp baking soda
    • 1/2 tsp sea salt
    • 1 tsp vanilla
    • 2/3 cup coconut oil liquified
    • 1 cup grated zucchinioatmeal-zucchini-carrot
    • 1/2 c shredded carrot
    • 1/2 c shredded coconut
    • 1/2 c Raisins
    • 2 eggs
    • ¼ cup local raw honey
    • 1/2 c brown sugar

    Instructions:  

    1. Preheat oven to 350 degrees.
    2. Grate zucchini and squeeze out excess water. (I grate onto a paper towel and then use the paper towel to get rid of the excess water. Wrap the paper towel or dish cloth around the zucchini and squeeze over the sink.) Grate carrot 
    3. Beat oil, honey & sugar. Add in the eggs and vanilla and beat until well combined.
    4. Combine flour, cinnamon, baking soda, and salt in a large bowl.
    5. Gradually add flour mixture to the oil/sugar mixture and beat on low speed until well combined. Then gradually add in beans, beating until combined
    6. Stir in oats, zucchini, carrot, coconut, and raisins.
    7. Drop by rounded tablespoons about 2 inches apart onto lightly greased cookie sheets. Bake for 10-12 minutes until they just start to turn color. Let cool on sheets for a few minutes before moving to a cooling rack and ENJOY!

    Per Cookie:

    101 cal, 11g fat, 10mg sodium, 11g carbs, 1g fiber, 7g sugar, 1.5g protein  

    Note:

    • These cookies freeze well
    • Add 3 drops doTERRA Wild Orange or Cinnamon or Cassia essential oils for added flavor pop and health benefits.

     

    Bread_Surplus VeggiesMore Zucchini recipes:

    October 3, 2016 • Essential Oils, Recipes • Views: 808

  • Marinated Asian Eggplant

    If you have been following my blog, you are aware that I am diligently eating more raw. So it only made sense that I should look for a way to eat my eggplant in a raw form. This mean not cooking it over 118 degrees. I decided to try marinating it to eat as an appetizer or use in my salads. This is what I came up with. I love it both ways. It is a bit rich so it keeps me from over eating! I served it at one of my Healthy Habits classes and it got rave reviews even from people who don’t like eggplant. I have to give them lots of kudos for even trying!!!

    Marinated Asian Eggplant

    Makes about 5 -7 servings (28 Bites)

    Ingredients:

    • 3/4 lbs Japanese/Asian eggplant (Black Beauty globe eggplant works well too)
    • Pinch of salt
    • 1 tbsp. sesame oil
    • 1 drop ginger essential oil or 1 tsp. grated ginger
    • 1 tbsp. Rice vinegar
    • 1 1/2 tbsp. Liquid Aminos or soy sauce
    • 2 drops liquid Stevia or 1 tsp. sugar
    • 1 tsp. White wine or Vermouth
    • ½ Tbsp. Sesame Seeds

    Directions:058

    • Wash and trim eggplant ends.
    • Steam eggplants for 10 minutes or until barely soft.
    • Cut into bite size strips.
    • Sprinkle pinch of salt.
    • Combine remaining ingredients in a bowl.
    • Mix well (until sugar is dissolved).
    • Chill and marinate eggplants for overnight.

    1 Bite =13.5 calories, .5g Fat, 16mg Sodium, 2g Carbs, .6g Fiber, .8g Sugar, .3g Protein

     

    September 13, 2016 • Essential Oils, Recipes • Views: 964

  • Raw Black Bean Dip

    Don’t let this long list of ingredients scare you off. Getting everything out of the cupboard is really the hardest part of this Black Bean Dip recipe! If you are into eating more raw, then use dry beans which you soak, sprout ( to get the most nutrition) and simmer at 100 degrees for several hours. If it goes above 118 degrees then you will have lost a bulk of the nutrition.

    Black Bean Dip

    Yield: About 5 cups

    Ingredients:

    • 2 (15 oz) cans black beans, rinsed and drained or black beans sprouts1 1/2 cups of dry beans soaked, sprouted & simmered at 100 degrees for 2 hours  
    • 7 ozs of pkg soft Tofu
    • 1/2 cup chopped yellow onion
    • 2 tsp. dry cilantro
    • 2 drops Cilantro essential oil Buy HERE
    • 2 drops Basil essential oil Buy HERE
    • 2 drops Lime essential oil Buy HERE  Get Essential Oils at Wholesale
    • 1 clove garlic, minced
    • 1 4oz. can diced green chilis
    • 2 tablespoons fresh lime juice
    • 1/4 tsp ground cumin
    • 1/4 tsp chili powder
    • 1/2 tsp sea salt
    • 1/4 tsp black pepper

    Directions:

    • Put the black beans, tofu, essential oils, onion, cilantro, garlic, chili peppers, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender, blending until smooth.
    • Refrigerate for at least a couple hours to let flavors blend
    • Serve with tortilla chips, veggies, or crackers for an easy appetizer or healthy snack.
    • It also makes a great spread for a wrap

    Per ½ cup Serving: Calories-104, Fat-1g, Chol.- 0g, Sod-135mg, Carbs-17g, Fiber-6g, Sugar -1g, Protein-7g 

    black bean dip

    I love having this dip on hand for snacking, but I have been know to have it with a plate of veggies for dinner! Enjoy!

    Kathy

    April 21, 2016 • Essential Oils, Recipes • Views: 603

  • Sprouted Whole Grain Crackers

    Since I have become an avid ‘Ingredient’ reader (you don’t want to be grocery shopping behind me if you are in a hurry!), I have taken up making my own crackers. Yes, I do purchase them on occasions but because I want the ‘healthier’ ones they are a bit pricey.

    These crackers are really pretty easy to make, cheap and healthier too.  The hardest part for me is not getting myself distracted and missing the time on the oven. Then I end up with almost burnt crackers, fortunately I have a husband who actually likes them that way.

    You do need to do a little planning as they are sprouted, meaning that after the original mixing you need to let the dough sit for a least 12 hours.

    SPROUTED WHOLE GRAIN CRACKERS

    Makes about 175 crackers – about 6 crackers per serving

    Basic Ingredients:

    • 3 ½ cups whole grain flour (I usually use a mix of dark rye & stone ground wheat)
    • ¼ cup Sesame Seeds soaked for 20 minutes & drained
    • ¼ cup Chia Seeds
    • ¼ cup melted coconut oil
    • 1 ¼ cups water
    • 4 Tbsp raw apple cider vinegar

    Optional Additions (1/8 cup):

    • Coarse Ground Pepper
    • Dried or fresh Rosemary crushed
    • Italian herb seasoning
    • Rosemary essential oil – 1 drop (Note: Not all essential oil brands are safe for taking internally which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE)

    Directions:

    • Gently mix together above ingredients with fork until combined.
    • Knead dough gently in bowl until just comes together in a ball.
    • Cover with plastic and leave out overnight (12-24 hours) on counter. (This helps to break down the enzyme inhibitors and increase the nutritional value)
    • Then flatten ball out on floured counter
    • Sprinkle dough with:
      • 1 tsp sea salt
      • 1 ½ tsp baking powder
    • Fold in half and knead gently until salt and baking powder are evenly mixed in.
    • Preheat oven to 425 degrees (or get dehydrator ready – to make a raw food cracker)
    • Lightly flour surface
    • Divide dough into 4 parts
    • Roll one part at a time
    • For firm thick crackers roll out to about 1/8 inch
    • For light, more crumbly cracker roll out to about ¼ inch
    • Cut into preferred size with pizza cutter or sharp knife
    • Gently lay on greased baking sheets and prick with fork
    • Bake about 10-20 minutes (10 for soft, 20 for crispy)
    • Done when light brown around edges
    • (Dehydrator time varies, will be done when dry and crispy.)
    • Cool and store in air tight container

    Per Serving (6 crackers): 83 calories, 3.5g fat, 52mg sodium, 12g carbs, 4.5g fiber, .16g sugar, 2.7g protien

    I like that I can change up my seasonings (or essential oils) and grains for different tastes. Leave a comment below on what seasonings you like to use.

    Blessings for health, joy & laughter,

    Kathy

    January 7, 2016 • Essential Oils, Recipes • Views: 558

  • Florentine Squares

    I wanted to share with you a recipe that helps me reduce the stress level of every Holiday Season! It is my ‘Go-To Dish’ to bring to gatherings and one that we have at home often as well. I have had it for decades (if that doesn’t tell you how popular it is, I don’t know what would.) and I like that I can make it ahead. It freezes well and can be used as an appetizer or for breakfast, lunch or dinner! It is great hot or cold and it is also pretty simple to make so don’t let the long list of ingredients scare you off..
    FLORENTINE SQUARES
    8 meal servings or 36 appetizers
    Ingredients:
    • 1/3 cup grated Parmesan or Romano cheesegrapeseed_glam_flavors
    • ½ cup chopped green onion including tops
    • 3 T grapeseed oil (why I use it HERE)
    • 4 eggs
    • 1 cup milk (I use fat free)
    • 2 -10ounce packages frozen spinach thawed & squeezed out
    • ½ tsp sea salt
    • ¼ ground nutmeg
    • 1/8 tsp ground black pepperswiss cheese
    • ½ whole wheat dry bread crumbs
    • 1 c grated Swiss cheese
    Directions:
    • Preheat oven to 350 degrees
    • Grease 7.5 X 11.75 inch baking dish
    • Sprinkle it with 3 T grated cheese & set aside
    • Sauté onion in oil until tender but not browned
    • In large bowl combine milk & eggs beating well
    • Add spinach, onion, spices, bread crumbs & cheeses blending well
    • Spread into baking dish and bake 35-45 minutes, until just barely firm
    • Remove & cool to room temperature
    • Cut into 8 meal pieces or 36 appetizers
    For variation: BEFORE cutting, sprinkle with ¾ cup Swiss cheese & broil until melted
    Per Meal serving: 231 Calories, 13g Fat, 109mg Chol, 498mg Sod, 15.5g Carb, 3g Fiber, 4g Sugar, 14g Protein
    Per Appetizer: 51 Calories, 3g Fat, 24mg Chol, 110mg Sod, 3g Carb, .6g Fiber, .8g Sugar, 3g Protein
    florentine squares
    What is your “Go-To Dish”?
    I would love to try it out!
    Kathy

    November 21, 2015 • Recipes, Wildtree • Views: 666

  • Guilt Free Pumpkin Cookies

    It’s October and everywhere I turn there is a pumpkin flavored or scented item. I even saw pumpkin Biscotti the other day! I really enjoy the flavor myself. Just this morning I had a Pumpkin Spice Shake. I just added a 1/2 cup of canned pumpkin along with a drop each of Cassia, Clove & Ginger essential oil or you could add pumpkin spice seasoning! Delish!

    Since I do enjoy pumpkin, I came up with this healthier version of the Pumpkin Cookie. Because it is low in calories and high in nutrition, I don’t feel guilty having one or two for my afternoon snack along with a cup of herbal tea. While the Fall Season causes us to consume more pumpkin foods, these cookies are great anytime of the year.

    Pumpkin Cookies

    pumpkin-spice-cookies_large

    Makes about 3 dozen small cookies

    Ingredients:

    • 1 cup canned pumpkin
    • ½ cup coconut oil
    • ½ tsp liquid clear Stevia
    • ½ cup packed brown sugar
    • 1 tsp pure vanilla extract
    • 3 drops Cinnamon or Cassia essential oil*    cinnamon-oil
    • 2 drops Ginger essential oil*
    • 1 drop Clove essential oil*
    • 1 cup whole wheat pastry flour
    • ¾ cup oat flour**
    • 2 T flax seed meal
    • 2 T cornstarch
    • ½ tsp baking powder
    • ½ tsp ground nutmeg
    • ½ tsp sea salt

    Directions:

    • Preheat oven to 350 degrees, line 2 baking sheets with parchment paper
    • Reduce pumpkin by heating over medium heat in sauce pan for 30-40 minutes. Stirring often until reduced to ½ cup
    • Cream together coconut oil, stevia & brown sugar
    • Mix in cooled pumpkin, vanilla & essential oils
    • Combine dry ingredients in bowl & whisk
    • Combine wet & dry ingredients mixing until well combined
    • Roll rounded teaspoonfuls of dough into ball, place on parchment & flatten with back of spoon
    • Bake 10-12 minutes, let cool a couple minutes on sheet then, remove to cooling rack
    • Store in sealed container.
    • They also freeze well 

    1 cookie: 68 cal, 3.4g total fat, 41.25mg sodium, 9g carbs, 1.2g fiber, 2.9g sugar, 1.6g protein

    Notes:  *Not all essential oils are pure enough to be consumed, which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Learn about them HERE

    **I make my own oat flour by grinding it in my blender or food processor.

    Enjoy!

    Kathy

    October 23, 2015 • Essential Oils, Recipes • Views: 742

  • No-Cook Tomato Soup

    My veggie garden has been producing very well this year. And we managed to get if fenced well enough to keep the deer out! Are you experiencing an over load of tomatoes, too? While I’m dehydrating and freezing some, we like eating them right now as well. When the weather is especially warm I like having this delicious ‘No-Cook Tomato Soup’ on hand for a quick lunch, dinner or snack. As I have mentioned before, if I don’t have exactly all the ingredients on hand I will use something similar. It may change the texture and taste a bit but it always turns out to be tasty!!! This goes really well with the Veggie Surplus Quick Bread &/or the Flourless Nuts & Seeds Bread

    No-Cook Tomato Soup 4 – 1 ½ cup servings

    Ingredients:

    • 3 cups coarsely chopped tomatoes0826151241
    • 1 coarsely chopped red pepper
    • 1 medium coarsely chopped zucchini
    • 1/3 cup chopped onion
    • 1 – 11.5 oz can tomato juice
    • ½ cup cold water
    • 2 minced clove garlic
    • 1 teaspoon sea salt
    • ¼ teaspoon pepper
    • ¼ cup chopped fresh basil (or 1/8 cup parsley plus 1 drop Basil Essential Oil  Purchase HERE)
    • ¼ cup crumbled soft goat cheese

     Directions:

    • Pulse tomatoes in batches in food processor/blender, making sure some chunkiness remains; pour into large bowl
    • Pulse bell pepper until finely chopped (since I use a blender I add a little of the tomato juice in to aid the peppers and not burn out the motor); adds to tomatoes.
    • Pulse zucchini and onion until zucchini is chopped; add to tomatoes (again I have some of the tomato juice with them)   
    • Stir in tomato juice, water, garlic, salt & pepper to veggies in the bowl
    • Cover & refrigerate at least 1 hour to allow flavors to blend (I’ve kept it in the refrigerator up to a week. We usually eat it up before then so I don’t know how well it last past that. I’m pretty sure you could freeze it.)
    • Stir in basil before serving; serve & garnish with goat cheese

    Per serving: 90 calories, 2.5g total fat, 5mg cholesterol, 705mg sodium, 14g carbs, 3.5g fiber, 4.5g protein

    Do you have a favorite no-cook soup? Please share!

    Kathy

    Kathy@KathySkinner.com

    *Note: Not all essential oil brands are safe for consumption. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE

    September 21, 2015 • Essential Oils, Recipes • Views: 730

  • Flourless Nuts & Seeds BREAD

    Knowing that I like healthy and tasty food, a friend recently shared Sarah Britton’s recipe “Life Changing Loaf of Bread”. I have made it several times adapting and testing it out on family and friends. Each time it gets great reviews along with the question, “Well, has it been life changing for you?” I love hearty breads and the store/bakery ones are pricey if this is all you eat (it is pretty much all I eat at home). So, my answer is “Yes, it is saving me money and since it is quick and easy to make, it’s saves me time as well!”

    One of the things I particularly like is that you can change out ingredients. I give you some ideas in the parenthesis next to the ingredient listed. Here is my latest version which got the most positive reviews. ENJOY!

    FLOURLESS NUTS & SEEDS BREAD

    One loaf = 16 slices

    Ingredients:

    • 1 cup Raw Sunflower Seeds (raw pumpkin seeds)
    • ½ cup Flax Seeds
    • ½ cup Raw Slivered Almonds (a nut will work well whole or chopped, my favorite are walnuts & almonds as they are higher in Omega 3’s)
    • 1 ½ cups Dry Rolled Oats (NOT instant)
    • ½ cup chopped Dates (raisins or any chopped dried fruit) (you can also leave out the fruit as in the original recipe)
    • 2 Tbsp. Chia Seeds
    • 3 Tbsp. Psyllium Husk Powder (find this in the laxative section of your grocery store, this works as a binder in raw foods)
    • 1 tsp. fine grain Sea Salt
    • 1 Tbsp. 100% Pure Maple Syrup
    • 3 Tblsp Virgin Organic Coconut Oil, melted (do not over heat or you will destroy the health benefits)
    • 1 ½ cups warm water

    Directions:

    • Combine all dry ingredients in a large bowl
    • Whisk maple syrup, Coconut oil and water in separate bowl
    • Add to dry ingredients, combining well and dough will become thick (if needed add 1-2 tsp more water if too thick to stir)  Pan lined with Parchment
    • Line loaf pan with parchment paper (This makes it much easier to take bread out during baking process!!!)
    • Pour in dough, smoothing top
    • Cover with plastic and let sit overnight or at least 4 hours on counter top (This helps break down enzyme inhibitors so you will get more nutritional benefits from your seeds and nuts, so I always let it sit overnight.)
    • Preheat oven to 350
    • Bake 20 minutes then remove bread from pan (Now, I bet you are glad you lined the pan with parchment:)
    • Place loaf upside down directly on the oven rack and bake another 30-30 minutes (sounds sort of hallow when tapped)
    • Cool completely before slicing
    • Store in air tight container (lasts 5 days on counter or about 2 weeks in refrigerator if it doesn’t get eaten up first)

    Makes 16 slices

    Per slice = Calories-162, Fat-9g, Chols. 0, Sod-111mg, Carbs-17, Fiber-7g, Sugar -3g, Protein-4g

    Please share your ideas for ingredient combinations in the comment section. I always love getting input.

    Blessing for Health, Joy & Laughter!

    Kathy

    April 14, 2015 • Recipes • Views: 1796

  • Fiber, Why Eat It?

    Personally I have found that fiber does wonders to keep me healthy and at a healthy weight. I have more energy from better absorption of food nutrients, toxins are flushed out regularly, I feel full longer and there’s more! So let’s get started on some Fiber Facts.

    WHAT IS FIBER?

    It is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or break down. Increasing fiber in the diet can be an important factor in improving your overall well-being.

    There are two main types of fiber, and they have different effects on the body:

    Soluble fiber dissolve in water and get sticky like oatmeal. This keeps us full longer.

    Corn on CobInsoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. Instead It absorbs water which makes the fiber more bulky and speeds the passage of waste through our digestive system helping to keep us regular.

    Facts About Fiber                 Beans -string

    • Only plants produce fiber. No matter how chewy or “tough” animal products may be, they do not contain fiber – not even bones or eggshells.
    • Heart stethscopeFiber has a beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels. It slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
    • Fiber binds to fats and toxins and escorts them out.
    • Healthy bacteria like to feed on soluble fiber which encourages the healthy bacteria to multiply.
    • Fiber keeps stool soft and keeps the contents of the intestines moving.
    • A good diet should contain approximately 25 to 35 grams a day. The average American eats less than half of that, consuming only about 10% of the fiber that they did 100 years ago. The change in the way wheat was processed into flour at the turn of the century-from a crushing to a finer rolling process – accounts bread sliced-whitesubstantially for the depletion in dietary fiber. Along with prepared, pop it into the oven meals and highly processed snacks.
    • Since fiber demands that food be chewed more thoroughly, it slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating. Fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer.
    • It takes about 7 calories to process 1 gram of fiber. So the average American, who eats only 12 grams of fiber in a day, only flushes about 84 calories from their day. Some Health standards recommend eating 35 grams of fiber each day, thus flushing 245 calories. If you follow these guidelines: three healthy meals a day and three healthy snacks, staying within the fiber and calorie guidelines, something wonderful will happen. Your metabolism will go UP, and you will start to drop your stored calories, which we all know as fat!
    • glass of water It is important to increase your fluid intake with WATER. Since dietary fiber is somewhat sponge like, it absorbs water. Additional amounts of water are helpful in pushing the fiber along its course.

    WHAT ARE THE BEST SOURCES?

    • Bran has the highest fiber content – about 25% to 45%.
    • Whole grains this includes breads and cereals, whole-grain pastas, and brown rice
    • Nuts and seeds
    • Beans Legumes (such as dried peas, beans, lentils)
    •  Fruits
    •  Vegetables
    • A dietary supplement of fiber products such as Herbalife Active Fiber which provides 5 grams of fiber in each serving (2.5 soluble & 2.5 insoluble)

    Check out Common Sense Health.com they have a great list of High Fiber Foods with the gram amounts by serving size.

    WAYS ADD IN MORE FIBER

    • Sprinkle bran, nuts, seeds, grains on your other foods, like yogurt or custard.                  yogurt with seeds Strawberry_Bowl-Ed
    • Add a spoonful of bran to a bowl of cereal, or add it with berries as a topping on ice cream.
    • Substitute half whole grain flour for the white flour in your recipes.
    • Use bran instead of breading on chicken and fish, breakfasting with bran cakes, or making meatballs with bran filler
    • Fresh and frozen berries are a rich source of fiber
    • DO NOT overcook your vegetables; lightly steaming and stir frying are excellent in preventing the breakdown of beneficial fiber AND loss of nutrients.
    • Apple measure tapeSML Choose healthy snacks. Eat an apple instead of drinking apple juice. The juice provides NO fiber, while an apple can supply 3.5 grams of dietary fiber.

    As you can see it really isn’t that difficult to increase your daily fiber amount. But if you do need a little extra help, I highly recommend Herbalife’s Active Fiber Complex  (comes in unflavored or apple, get it HERE). It helps to promotes regularity and healthy bowel movement* Supports growth of friendly intestinal bacteria* It has 5grams of balanced soluble and insoluble fiber.

    I like to add a scoop to my Healthy Shake Meal for a thicker, smoother shake.activefibercomplex_apple_400_us

    Another way is to add the Apple flavor Fiber Complex to a cup of fat free Greek Yogurt with chopped apples, walnuts and if you have it, 1 drop of Cassia essential oil. It makes a yummy snack or meal.

    Or just with water or your favorite beverage.

    Check out my recipes for some healthy fiber snacks:

    Tell me about ways you increase your Fiber!

    March 17, 2015 • Healthy Hints • Views: 2162