healthier options

Healthy Snacks: Sesame and Flaxseed Crackers

You don't need to tell your family how healthy these crackers are...just serve them with some cream cheese, nut butters or even hummus for a great crunchy snack!  

 

These are a cinch to make and are very high in fibre and omega-3 fatty acids. You can use whole flaxseeds to make the crackers look prettier, but ground flaxseeds are more nutritious.

 

sesame and flaxseed cracker recipe

 

Ingredients:

1 ½ cups all-purpose whole wheat flour

¼ cup flaxseeds, ground

¼ cup sesame seeds

2 tbsp brown sugar

1 ½ tsp salt

1/3 cup melted unsalted butter

1/3 cup milk

¼ cup all-purpose whole wheat flour (for dusting)

 

Directions:

1. In a large bowl, whisk together flour, flaxseeds, sesame seeds, brown sugar and salt. Drizzle butter over and stir to combine. Drizzle over with milk and stir until a dough forms. Chill dough 20 minutes.

 

2. Preheat oven to 325 degrees. Cut dough in half. On a heavily dusted countertop, gently flatten the dough into a disk, turning it over several times to cover in flour and prevent sticking. Roll out each piece as thinly as possible. Using a pizza cutter or chef’s knife, cut into 1 inch squares, or use a juice cup and stamp into round crackers. It’s best to bake remnants rather than roll out again; this dough requires a light touch.

 

3. Arrange cut crackers on 2 ungreased baking sheets and put in the upper and middle racks of the oven. Bake 25 to 30 minutes, switching bottom and top baking sheets halfway through. Store in covered container for up to 2 weeks.

 

photo credit

Recipe by Madeleine Greey.

 

Posted by momstown team on 05/03/2013 - 10:21
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Kid's Snacks: Triple Hitter Muffins

 

This is a great snack to get the kids helping in the kitchen!  Lots of little tasks to be done to create this healthier snack for your family. The momstown Victoria moms, dad and toddlers took turns helping to grate the zucchini and carrots, measuring the wet and dry ingredients, and whisking everything together. These healthy treats are also chock full of fruit and veggies.


triple hitter muffins

Ingredients:

¼ cup (50 mL) vegetable oil

½ cup (125 mL) brown sugar

1 egg

¾ cup (175 mL) applesauce

1 cup (250 mL) grated carrots

1 cup (250 mL) grated zucchini

1 cup (250 mL) all-purpose whole wheat flour

¾ cup (175 mL) all-purpose flour

2 tsp (10 mL) baking powder

1 tsp (5 mL) cinnamon

½ tsp (2 mL) nutmeg

½ tsp (2 mL) salt

 

Directions:

1. Preheat oven to 400°F (200°C). In a large bowl, whisk together oil and sugar. Beat in egg, then applesauce. Stir in carrots and zucchini.

 

2. In another large bowl, whisk together flours, baking powder, cinnamon, nutmeg and salt.

 

3. Fold dry ingredients into wet, until just mixed. Grease 2 mini-muffin trays. Spoon batter to the very top of muffin cups and bake 15 to 18 minutes or until a toothpick or cake tester comes out clean when inserted in a muffin.

 

Recipe and photo from Today's Parent.

 

Posted by momstown team on 05/03/2013 - 09:51
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3 Healthy Snack Recipes using Kale, Chickpeas and Granola

Snacking choices are tough when you are watching your weight.  You still want the savoury and sweet, but without the fat and calories.  Here are some great alternative snacks that will satisfy those taste buds and help you stay healthy!

 

1.  Roasted Honey and Cinnamon Chickpeas

 

roasted chickpeas with honey and cinnamon

Ingredients:

1 can chick peas
1/2 tsp cinnamon
1/2 tbsp olive oil
1/8 tsp nutmeg
1 tbsp honey
1/8 tsp sea salt

 

Directions:

1. Preheat oven to 375 °F. Line a baking sheet with parchment paper

2. Drain and rinse chickpeas in a colander. Place them on a towel to dry off.

3. Spread chickpeas on the baking sheet in a single layer. Bake for approximately 45 minutes or until crispy. Test one; if it’s still soft, bake for longer.

4. While the chickpeas are still hot, toss them in a bowl with the oil, honey, cinnamon, nutmeg and salt. Enjoy as is, or for a caramelized effect, place them back in the oven for another 10 minutes.

5. Store leftover chickpeas in an airtight container (but let’s be honest, there won’t be any leftovers, will there?!)

 

2.  Baked Kale Chips

 

kale chips


Ingredients:

Kale
Olive Oil
Seasoning (optional)


Directions:

1.  Wash kale and tear leaves from the stem.

2.  Drizzle with olive oil (I kinda rubbed it to make sure each piece got some)

3.  Sprinkle with seasoning of your choice, a little goes a long way (I did cajun, a touch of salt and pepper)

4.  Bake at 400F for 20 min or until crispy.

 

3.  Granola Balls

 

granola balls

 

Ingredients:

2 cups rolled oats, 1 cup ground flax seed
1 1/3 cup shredded coconut, 1 cup peanut butter
2/3 cup honey, 1 tbsp vanilla
1/3 cup chocolate chips (70% cocoa is the healthiest option)

Directions:

MIX, ROLL, REFRIGERATE, EAT!!


Great thing about these is that you can switch up any of the ingredients.

 

Here's a few ideas:
Instead of ground flaxseeds, use hemp seeds, or chia seeds. (All 3 are a really great protein/fiber!)
Instead of peanut butter use almond butter, and switch the vanilla extract to almond extract!
If you’re not a chocolate fan, chop up some dried cranberries, or dried fruit of your choice!
If you want to make it an even healthier option, use buckwheat honey!!

 

These recipes were shared by momstown Brampton at her "Mom's Nutrition Night"!

 

Posted by momstown team on 04/02/2013 - 17:03
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Heart Healthy: 5 Minute Chocolate Desserts

Let’s talk about Valentine's Day. Historically a day to celebrate love (often forbidden) and fertility. Then, in the late 1800s, Richard Cadbury took this day to a whole new level with the introduction of the heart-shaped box of chocolates. Today, it is a day abundant in love messages (Valentines), chocolate and candy.

 5 minute chocolate desserts

 

Did someone say chocolate?! Healthy? Yes and no. First, it is important to note that not all chocolate is created equal. Many chocolate treats are also accompanied by high amounts of sugar and unhealthy fats. And over consumption can lead to weight gain.

 

Cacao/cocoa powder contains flavonoids (catechin, epicatechin, and procyanidins), which are antioxidants. Antioxidants are substances that protect your cells against the effects of free radicals. Free radicals are produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases. Flavonoids have been shown to help lower blood pressure and improve blood flow to the heart, by upregulating nirtic oxide production.

 

Before you stock up on this heart healthy ingredient, stop and read the label. If the label reads Dutch or alkalinized put it back and look for a raw or nonalkalinized product. Flavonoid antioxidants give chocolate its characteristic dark color. Processing reduces the antioxidant content of the final product, making it lighter in colour.

 

Here are three 5-minute Valentine’s Day treats you can whip up in just a few minutes with your newly acquired cacao powder.

Say “I love you” and with a healthy, flavonoid rich treat, on Valentine’s Day.

 

Heart Chocolates


Ingredients
1/4 cup coconut oil, melted (over low heat)
3 tablespoon raw cocoa powder (or regular cocoa powder)
2 tablespoon maple syrup
1 teaspoon vanilla extract
orange zest, chili powder optional

 

Instructions
1.Combine all ingredients in a bowl until smooth.
2.Using a spoon, gently add chocolate mix into heart candy mold.
3.Freeze for 10-15 minutes.

 

 heart chocolates

 

Raw Chocolate Truffles

Yield: 18 truffles

 

Ingredients
1 1/2 cups dates, medjool
1/2 cup coconut, unsweetened
1/4 cup hemp hearts
2 tablespoons cacao powder
2 teaspoon vanilla

 

Instructions
1.Using a food processor, combine all ingredients until are well mixed (and for a 'dough' ball).
2.Roll dough into 1 inch balls. Place on a parchment paper lined baking sheet. Eat immediately or freeze.

 

Chocolate Avocado Pudding

 

Ingredients
2 ripe avocadoes
1/4 c maple syrup
1/4 c coconut milk (or to desired consistency)
3 heaping tablespoons cocoa powder
pinch of sea salt
cacao nibs for garnish

 

Instructions
1.Combine all ingredients in a blender or food processor until smooth.
2.Add more coconut milk, if pudding is too thick.
3.Garnish with cacao nibs and strawberry slices.
4.Serve immediately or store in the fridge for 1-2 days.

 

Submitted by Jayda Siggers, nutritionist, Eat Whole, Be Vital

Posted by momstown team on 02/12/2013 - 18:30
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Crunchy Asian Slaw Salad

My BFF makes this salad for every special occasion at her house.  While I can't totally make it as well as she does, I've tried with this recipe below!  You will love the asian flavour and especially the crunch!  A great healthy meal choice!

 crunchy asian slaw salad

 


Ingredients

 

For the Dressing
1/4 cup honey
1/4 cup vegetable oil
1/4 cup unseasoned rice vinegar
1 tablespoon soy sauce
1 teaspoon Asian sesame oil
1 tablespoon peanut butter (optional)
1/2 teaspoon salt
1 tablespoon minced fresh ginger
1  large garlic clove, minced

 

For the Salad
4 cups prepared shredded coleslaw (I use the pre-shredded bags in the grocery store with added veggies)
2 cups prepared shredded carrots (or match size in bags)
1 red bell pepper, thinly sliced into bite-sized pieces
1 cup cooked and shelled edamame
2  medium scallions, finely sliced (optional)
1/2 cup chopped or whole salted peanuts (optional)
1/2 cup loosely packed chopped fresh cilantro

handful of crunchy chinese noodles for topping (the best part!)


 

Instructions

1. Combine the ingredients to make the dressing.  If adding peanut butter, it takes a while to dissolve.  Set aside.

2. Combine the salad ingredients to make the "slaw".

 

3.  Add the dressing and toss well. Let sit at least ten minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary. 

4.  This salad actually tastes really good the next day.  Just add in fresh peanuts and crunchy noodles!  Perfect to take to work!

 

photo credit

Posted by momstown team on 02/06/2013 - 15:11
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Turkey Slow Cooker Chili (5pts on Weight Watchers)

Trying to eat healthy but also make a meal the whole family can enjoy is a difficult task sometimes.  Add to that a recipe that is quick as well as a family favourite and it gets even harder!

 

Chili is the type of meal that can be adjusted easier to accomodate different tastes as well as modified to be lower in calories and fat.  If you are on Weight Watchers or a similar plan, this is the perfect recipe for you! 

 

slow cooker turkey chili- weight watchers

 

 

Ingredients:

 

2 packs of 20oz (1.25lbs) ground lean turkey

1 red pepper

1 zucchini

1 can of corn

cut up mini carrots

garlic puree or fresh garlic

1 onion

2 cans 28oz Crushed Tomatoes with garlic

1 can 15oz of tomato sauce

1 pack of taco seasoning or Club House chili seasoning

2 cans 15oz Kidney Beans (or combination of beans)- you can leave these out if you aren't fans of beans, like me!

low fat Tex Mex shredded cheddar cheese (for garnish)

sour cream (for garnish)

torilla chips crushed (for garnish)

 

 

-Dice the onion and saute in the frying pan on medium heat.

- Add turkey and garlic.  Saute until golden brown.  Transfer into slow cooker.

- Add tomato sauce, tomatoes, uncooked veggies, and seasoning pouch into the slow cooker and mix well.

- Drain and rince the beans (if you are adding them).  Mix into the slow cooker.

- Set the slow cooker on low for 8 hours or more. 

- Serve in bowls with low fat cheese, low fat sour cream or even crushed torilla chips.

- Makes several meals and is PERFECT to freeze!

 

Weight Watchers Points:

5pts with beans and no toppings

4pts with no beans and no toppings

Add 2 pts for 1/4 cup of shredded tex mex cheese

Add 1 pts for 4 torilla chips crushed on top

 

photo credit: Vanessa Lachey

Posted by momstown team on 01/28/2013 - 10:41
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Slow Cooker Oatmeal with Apples and Cinnamon

What's better in the morning than a nice bowl of oatmeal?  Even better is if you put all the ingredients in the slow cooker the night before and have NO prepwork in the morning!  You'll also be thrilled to know that it is a very healthy choice, submitted by momstown Oakville,  as it is only 4 points on Weight Watchers!

 

slow cooker oatmeal with apples, weight watchers

 

 

What You Need:

-2 apples peeled and cored cut into small pieces (about 3 cups)
-1 1/2 cups milk
-1 1/2 cups water
-1 cup uncooked steel cut oats
-2 tbsp brown sugar
-1 1/2 tbsp butter cut into 6 small pieces
-1/2 tsp cinnamon

 

What You Do:

Coat the inside of the slow cooker with cooking spray (this is a crucial step or it will stick to the sides).
Add all ingredients, stir and cover and cook on low for about 7 hours.  This recipe makes 7 servings (3/4 cup is one serving).

Grab some optional toppings such as blueberries, chopped pecans, raisins and a bit more brown sugar to sprinkle on top.  Really, the add on options are endless so add whatever toppings you'd like.

The leftovers can be refrigerated and reheated in the microwave (just add some milk or water to it).

So simple and now you have a healthy breakfast all week that can be made in just one night and for anyone following weight watchers, its just 4 points!

Posted by momstown team on 01/10/2013 - 12:02
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Chocolate Chip Oatmeal Cookies- 2 pts each on Weight Watchers!

Healthy eating take discipline and will power, but every now and then you still need a treat that satisfies your sweet tooth!  These two point oatmeal chocolate chip cookies are just the snack with an apple in the afternoon or a treat after dinner!  Make them and freeze them for those snack attacks!  No guilt here- just save your points for this fab cookie!

 

Weight Watchers Points Plus Value 4
Servings 16 (2 cookies per serving)

 

weight watchers low fat cookies

¾ cup  all-purpose flour
1 ½ cups  uncooked quick oats
½ tsp   baking soda
¼ tsp   table salt
1 tsp   ground cinnamon
¾ cup  unpacked light brown sugar
¼ cup  sugar
½ cup  butter, softened
1 egg white (I usually use a whole egg)

Throw in some chocolate chips 

 

1. Heat oven to 350F.
2. Whisk together flour, oatmeal, baking soda, salt and cinnamon.
3. In mixer, on medium, beat butter and add sugars to combine.
4. Add egg white to butter mixture and beat to combine.
5. Add dry ingredients and combine.
6. On ungreased cookie sheet, drop batter by the tablespoon, 2 inches apart.  Bake until set and golden, 11-14 mins.
7. Remove to wire rack to cool.

 

photo credit: jacsofalltrades.blogspot.com

Posted by momstown team on 01/07/2013 - 21:07
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Healthy Banana Chocolate Chip Muffins

For a perfect and healthy treat for toddlers, big kids AND their mommies, you HAVE to try this recipe!  Not only are they the most moist muffins you have ever tried, they have such healthy ingredients and high fibre (be warned).  Note: these mini muffins have about 1 Weight Watchers Point, with large having about 3 points.

 

 

Make large or mini muffins for this lunchbox treat or perfect for snack time on the go!

 healthy banana chocolate chip muffins

 

 

Ingredients:

 

1 cup whole wheat flour

1/4 cup wheat germ

1/4 cup oatmeal

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

1/2 cup sugar

2-3 ripe bananas (the more bananas, the more moist your muffins will be)

1/3 cup melted butter or margarine

1 egg

chocolate chips as desired!

 

 

1.  Preheat oven to 375

 

2.  Mix dry ingredients together.

 

3.  Mash bananas in a separate bowl and mix in egg and melted butter/margarine

 

4.  Mix all together and add chocolate chips

 

5.  Bake for 11-13 minutes for mini muffins, 20-24 for large

 

Trust me....you won't be able to eat just one!

Posted by momstown team on 01/06/2013 - 10:12
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5 Steps to Healthier Family Meals plus recipe

Submitted by: Laura Cipullo, RD, CDE, CEDS and Mom

With the New Year, come new resolutions for nutrition and health!! Set realistic behaviors to change. Make sure they are positive in message, measurable and specific. As you role model these new behaviors your children will learn healthy habits as well. Choose three to five behavior modifications to work on.

 

Consider these nutritious options below:

 

1. I will make a vegetarian dish every Monday for “Meatless Mondays”.
2. I will drink water with my dinner meal, five times a week Monday through Friday (no more soda).
3. I will bake for my children every two weeks using whole-wheat pastry flour and half the amount of sugar.
4. I will make 3 family meals a week on Sunday, Monday and Thursdays.
5. I will try one new healthy recipe bimonthly for Sunday dinners.

 

Having the recipes to try, or the calendar marked will make these new behaviors more likely to occur and become habits. To help you achieve your nutritious resolutions, try this healthy chicken recipe. It is perfect for a Sunday family meal.

 

Chipotle-Glazed Roasted Chicken with Butternut Squash

chipotle glazed chicken

 

Serves 6
4 1/2 cups butternut squash, peeled and cut into 1-inch pieces
2 1/2 tablespoons olive oil
4 chipotle chilies in adobo sauce, minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt, plus additional to taste
1 teaspoon cumin
1/2 teaspoon cinnamon
28 oz skinless chicken breasts, rinsed and patted dry
Chopped cilantro, for garnish

 

1. Preheat the oven to 400 degrees. In a medium bowl, toss the squash in the olive oil and scatter on the bottom of a roasting pan. Roast for 25 minutes.

 

2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast.

 

3. Place the chicken breasts on top of the squash and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

 

374 calories, 15.8g fat, 3.6g saturated, 18.7g carbs, 2.3g fiber, 39.5g protein, 8.1g sugar- 9 Weight Watchers points

photo credit: lifewiththelushers.com 

Posted by Mom Dishes it Out on 12/17/2012 - 11:34
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