Nuts make a great every day snack. It’s a great way to sneak some healthy fat into your diet, but watch the portions. Fat contains 9 calories for every gram compared to protein and carbs which contain 4 calories per one gram. Fat is a more concentrated source of energy, so watch the portions. Buy raw nuts in bulk at the health food store or at Costco. Eat them as is or try this cinnamon vanilla coated nut recipe below.
This recipe makes a great gift idea for anytime of year. I love making these for for the holidays as gifts or to add to my snack station in my fridge or pantry.
Nutrition facts about nuts:
Vanilla Coated Mixed Nuts:
Servings: 16/ Serving Size: ¼ cup
Weight Watcher points plus: 5 pts
Calories: 188/ protein: 6.5 g/ carbs: 6 g/ Fiber: 2 g/ Sugars: 1 g/ Total fat: 16.5 g/ saturated fat: 2.8 g/ monounsaturated fat: 7.5 g/ polyunsaturated fat: 6.2 g
- almonds: almonds are one of the lowest calorie nuts per serving compared to cashews and pistachio’s. Plus, almonds are rich in calcium and magnesium – both minerals are important for bone and nevous system health. One serving of almonds, about one ounce or 28 kernels contain about 6 grams of protein and 3 grams of fiber.
- cashews: For a one ounce serving of cashews, it contains about 5 grams of protein, 12 grams of fat and just under one gram of fiber. Cashews are a great source of a few minerals, such as manganese, copper, magnesium, phosphorus, and zinc.
- pecans: Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol. Vitamin E is a fat soluble vitamin, one its roles is to protect the skin from harmful oxygen-free radicals and is need maintaining the integrity of cell membrane of mucus membranes. Pecans are an excellent source of B-complex vitamins – ribolflavin, niacin, thiamin, pantothenic acid, folate and B-6. Pecans are also a source of manganese, potassium, calcium, iron, magnesium, zinc and selenium.
- walnuts: are an excellent source of omega- 3 fatty acids, particularly alpha-linolenic acid (ALA for short) compared to other nuts. Omega-3 fatty acid is essential fatty acid our body does not manufacture, so it’s important to get it from food sources. Walnuts are also a good source of copper, magnesium, molybdenum, and vitamin E.
- 4 cups of mixed nuts (almonds, walnuts, cashews, pecans, etc.)
- 1 egg white
- 2 Tbsp of water
- 1 tsp vanilla extract
- 2 tablespoon ground cinnamon – or more!
- ¼ cup of vanilla whey protein – optional
- 2 packets of stevia in the raw or you can use ¼ cup of your choice of sugar
- 1/2 tsp salt
- Preheat oven to 350.
- Line a baking sheet with a silpat mat or parchment paper.
- Place mixed nuts in a medium bowl .
- In a small bowl, add egg whites, water, vanilla extract, cinnamon, salt. Mix well and pour over the nuts. Using your hands or spatula to coat the nuts.
- Add one packet of stevia (or half of the sugar), half of the whey vanilla protein and the salt, stirring well into the nuts coated with egg white mixture.
- Spread onto the baking sheet in a single layer and bake for 20 minutes, stirring every 5 minutes, making sure to stir the peanuts on the edges in to prevent burning.
- Let cool for 2-3 minutes and then stir the peanuts, scraping the honey from the silpat to coat the peanuts.
- Sprinkle with 1 packet of stevia (or remaining sugar), add the remaining whey protein; stir again.
- Taste and sample one nut, add more cinnamon or more stevia (sugar) to taste. Let cool completely. Before storing in an airtight container. Yields 4 cups.
Brownies in a jar makes a great gift for any occasion. It’s a perfect project for kids and it’s the perfect inexpensive gift for teachers, neighbors, and anyone that enjoys baked goods. Have fun making a pretty direction labels and dressing up the jar.
I reused my Smucker’s peanut butter jar instead of purchasing a jar. Just another way to reuse what you have in your home. My kids had so much fun assembling these this morning!
What are your kids favorite homemade gifts to make?
Butterscotch-Pecan Brownies in a Jar~Lisa’s SMART recipe
Servings: 16 brownies /Serving Size: 1/
Weight Watcher pts: 4/Points Plus: 5
Calories: 190/protein: 2.5 g/ fat: 10 g/ carbs: 24 g/ fiber: 1.7 g
1 cup whole wheat pastry flour, such as King Arthur brand
1/3 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1 cup sugar (I used coconut sugar)
1/4 teaspoon salt
1/2 cup butterscotch morsels
1/2 cup chopped pecans
1/2 cup organic butter, melted and cooled
1 one whole egg & one egg whites, slightly beaten
1. Layer in a 1-quart glass jar or canister the following ingredients: cocoa powder, sugar, pecans, flour, baking powder, salt, and butterscotch baking morsels. Tap jar gently on the counter to settle each layer before adding the next. Cover jar and store at room temperature up to one month. Or, attach baking directions and give as a gift.
*I had my boys help me and they wanted to mixed all the dry ingredients together in a bowl, then put it into a jar, layered it with pecans and butterscotch morsels.
2. Directions for baking: Heat oven to 350 degree F. Grease a 8x8x2-inch baking pan. In a large bowl, cream the butter for about 30 seconds. Add eggs, mix well. Add the jar contents, mix well with spatula. Spread into prepared pan. Bake for 35 minutes or until edges begin to pull away from pan. Cool in pan on a wire rack. Cut into bars. Makes 16 brownies.
calories: 190/ protein: 2.5/ carbohydrates: 24 g/ fiber: 1.7 g/ sugars: 16 g/ total fat: 10 g/ saturated fat: 5.7 g/ monounsaturated fat: 3 g/ polyunsaturated fat: 1 g/ cholesterol: 15 mg/ sodium: 100 mg
This Christmas I will be making homemade body butters with essential oils as gifts for teachers and the ladies in my family. I made whipped body butter as gifts last year and they were a huge hit with my training clients.
On the internet, there are many recipe post on how to make homemade body butters, this one is really no different. I adapted my recipe from Wellness Mama website but just added some vitamin E oil. I’m slowly making the transition into using more natural skin care products for my family. This body butter recipe is safe for all ages, including babies. However, if you plan on making these as gifts, find out if they are allergic to any of the ingredients below – nut or seed allergies!!!!
I’ve played around with this recipe and what I found is that if you use 1.5 cups of solid oil/butter at room temperature and 1/4 to 1/2 cup of liquid oil at room temperature – the results will be similar. Basically, if you don’t have cocoa butter or shea butter on hand you can get away with making this body butter in time for gifts for Christmas.
This reicpe will make about 1 1/2 cups (12 fl. ounces) of final product. I used the 4 ounce Ball Jar containers and filled them to the line inside the jar (about 3 ounces).
Below is a step by step process on how I made my body butters!
Homemade Whipped Body Butter adapted from Wellness Mama
- 1/2 cup cocoa butter
- 1/2 cup shea butter
- 1/2 cup coconut oil
- 1/2 cup sesame oil
- 2 Tbsp vitamin E oil
- Optional: essential oil drops. Depending on the scent you use, add 10 to 30 drops of essential oils. I personally like to add 10 drops of peppermint and 10 drops lavendar essential oils to this batch of body butter.
- In a double broiler or glass bowl, melt cocoa butter, shea butter, and coconut oil. Cocoa butter will take the longest to melt. I used a large glass bowl to melt my butters over a sauce pan of boiling water. Once melted, add sesame oil and vitamin E oil. Using a spatula mix oils until blended well.
- Transfer the glass bowl with the melted oils into the refrigerator for about an hour. (I transfered my melted oils into the immersion cup, pictured above).
- Take it out of the fridge when it starts to harden and look opaque. If you left in the fridge too long, just let it sit out or melt it slightly so you can whip it up. Using a hand mixer or immersion blender, blend for about 10 minutes. Now is a good time to add your essential oils and blends.
- Add it back into the fridge for another 5 to 10 minutes so it can firm up a bit. Blend it one more time for a minute or so.
- Next, transfer the whipped body butter into jars.
Posted in DIY Gift Ideas, Gifts in a jar, Uncategorized
Tagged cocoa butter, coconut oil, diy gifts, essential oils, gifts in a jar, homemade gifts, sesame oil, shea butter, vitamin E, young living oils
Snacks can be a valuable part of your healthy eating program. Going without food for more than three to four hours can result in making bad food choices and/or eating more calories than your body needs.
I put together a quick video showing you a sneak peak into my fridge and how I organize the second and third shelves into “Grab and Go Snack Stations”.
A few days a week, I try to make sure I have fresh fruit and veggies cut up and stored into containers and/or bags.
I love finding preportioned snacks, such as hummus and guacamole, makes my life easier when my schedule doesn’t allow me to make my own fresh batch.
This time of year, I’m so busy with extra stuff like holiday shopping, taking my boys to their after school activities, holiday parites, etc.
I just feel like I have less time to be in the kitchen as often as I like. So having snacks on hand that are easy to assemble makes it easier for me to eat healthy.
I’ll even try to make extra food for dinner so I can have leftovers to last me for the next few days as meals on the go!
Plus, having a snack station in my fridge helps my boys to make healthy snack choices as well! Even my five-year old son can assemble a snack!
Do you have a “grab and go” snack station at your house?
What are some of your favorite “grab and go” snacks?