Eating Bird Food
Pumpkin Spice Trail Mix
Adding pumpkin to just about anything screams "fall is here," and trail mix is a great way to munch on the good-for-you squash. After you've whipped up this treat from Brittany at Eating Bird Food, divvy it into servings for a perfectly portable snack.
- 1/4 cup Sucanat or whole cane sugar
- 2 teaspoons cinnamon, ground
- 2 teaspoons paprika
- 1 teaspoon pumpkin pie spice
- 1 cup unsalted whole almonds
- 1 cup rolled oats
- 1 cup unsalted pecan halves
- 1 cup roasted salted pepitas (shelled pumpkin seeds)
- 1 cup walnut halves
- 1/4 cup pumpkin puree
- 2 tablespoons all-natural apple juice
- 2/3 cup dried cranberries
- 2/3 cup raisins
Preheat oven to 250°. Mix Sucanat, cinnamon, paprika, and pumpkin pie spice in small bowl. Set aside.
Place almonds, oats, pecans, pepitas, and walnuts in large bowl. Mix together pumpkin puree and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans.
Bake 30 to 35 minutes, stirring halfway through cook time. Cool completely. Stir in cranberries and raisins. Store in airtight container.
Carrots 'n' Cake
3-Minute Oatmeal Raisin Cookie
Short on time? Skip the vending machine and whip up this "cookie" from Tina over at Carrots 'n' Cake instead. It only takes three minutes from start to finish, and will satisfy your sweet tooth craving in a flash.
- 1/4 cup oats
- 1/8 cup liquid egg whites
- 2 teaspoons brown sugar
- 2 teaspoons all-purpose flour
- 1/4 teaspoon vanilla extract
- 1/4 teaspoon baking powder
- 1 tablespoon raisins
- Cinnamon to taste
Combine all ingredients in a microwave-safe bowl. Scrape batter from sides of bowl and flatten into a cookie shape. Microwave for 45 seconds. Cool completely.
The Lean Green Bean
Cranberry Sweet Potato Cottage Cheese Muffins
For those who need a grab-and-go option, Lindsay from The Lean Green Bean found a way to hide the texture of protein-packed cottage cheese in a delicious muffin full of fall flavor.
- 2 tablespoons vegetable oil
- 2 tablespoons applesauce
- 1/4 cup brown sugar
- 1 egg
- 1 teaspoon vanilla
- 1/4 cup skim milk
- 1/2 cup low-fat small curd cottage cheese
- 1/2 cup cooked sweet potato, mashed
- 1 cup white whole wheat flour
- 1 teaspoon baking powder
- 1 cup fresh cranberries (or frozen)
Combine first 8 ingredients in a bowl and mix well. Add flour and baking powder; stir until just combined. Stir in cranberries.
Scoop mixture into greased muffin tins. Bake at 350° for 30 minutes.
Pumpkin Peanut Butter Dip
We approve of eating apples and celery alone, but combining them with this dip from Katie at Dashing Dish will give you a major vitamin-A boost. And let's be real: If a snack is healthy and tastes like dessert, we're going to eat it again (and again and again).
- 1/2 cup pumpkin
- 1/4 cup plain low-fat Greek yogurt
- 1/4 cup peanut flour (or PB2)
- 1/4 cup baking stevia
- 1/4 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/4 teaspoon pumpkin pie spice
Place all ingredients in a small bowl. Stir until smooth and creamy. Keep refrigerated and serve chilled. Serve with apple slices or eat alone.
Sweet-with-Heat Cinnamon Sugar Candied Nuts
Sweet and savory combos are good, but sweet with heat may be even better. Add some kick to your snack with this nutty recipe from Averie at Averie Cooks. We strongly recommend you split them into servings before diving in, or you might not be able to stop.
Makes 4 cups
- 1 cup raw, unsalted pecans
- 1 cup raw, unsalted walnuts
- 1 cup raw, unsalted almonds
- 1 egg white, whisked to frothy
- 1 tablespoon water
- 2/3 cup granulated sugar
- 1/3 cup brown sugar, packed (light or dark)
- 2+ teaspoons cinnamon
- 1 teaspoon Kosher salt, or to taste
- 1/2 teaspoon cayenne pepper, or to taste (reduce to 1/4 teaspoon for milder heat)
Preheat oven to 300°. Line a baking sheet with parchment paper; set aside.
In a large bowl, add nuts; set aside.
In a small bowl, whisk together egg white and water until frothy, foamy, and bubbly, about 2 minutes by hand. Pour mixture over nuts and toss to coat evenly; set aside.
In a medium bowl, whisk together remaining ingredients. Dump over nuts and toss to coat evenly. Turn nuts out onto prepared baking try, spreading in an even, flat layer.
Bake for 28 to 30 minutes or until coating is crisped, dried, and candied. Stir nuts once midway through cooking. Lift parchment paper with nuts off baking tray, set on counter and allow nuts to cool.
When nuts are cool enough to handle, break into large clusters, if desired. Store in airtight container.
Cinnamon Maple Bread Stuffed Apples
Next time guests visit, wow them with this twist on apple pie that makes it look like you slaved away in the kitchen, but totally didn't. Karla from Healthful Bites loves the filling "crust" — and the fact that you can whip this up in a fraction of the time it takes to bake an actual pie.
- 2 tablespoons peanut flour
- 1/4 teaspoon baking powder
- 1/8 teaspoon baking soda
- 1/4 teaspoon cinnamon
- 1 teaspoon stevia
- 1 tablespoon unsweetened applesauce
- 1/2 teaspoon egg whites
- 1/4 teaspoon maple extract
- 1 medium apple, cored
- 1/4 teaspoon lemon juice
Preheat oven to 350° and fill an oven-safe baking dish with one tablespoon of water.
Combine peanut flour, baking powder, baking soda, cinnamon, and stevia. Add applesauce, egg whites, and maple extract; stir to combine wet and dry ingredients.
Remove core from the apple and sprinkle lemon juice on the inside to prevent browning. Place cored apple in prepared dish and pour bread batter in center of apple.
Bake for 25 minutes, until bread is baked and apple is tender. Serve with Greek yogurt and an extra sprinkle of cinnamon, if desired.
Honeyed Pumpkin Spice Caramel Corn
Honeyed Pumpkin Spice Caramel Corn
Forget the store-bought jugs of flavored popcorn. Create your own with this recipe from Madison at Espresso and Cream. "The honey adds to the caramel corn and hearty pumpkin pie spice," she says, "and dresses up a family favorite."
- 1 (3 oz.) bag light butter popcorn, popped with unpopped kernels removed
- 1/2 cup unsalted butter
- 1/2 cup granulated sugar
- 1/2 cup lightly packed brown sugar
- 1/2 cup honey
- 1/2 teaspoon pumpkin pie spice
- 1/4 teaspoon salt
- 1/2 teaspoon baking soda
- 1/2 cup roasted peanuts
Preheat oven to 250°. Line a baking sheet with aluminum foil; lightly grease.
In a large saucepan, combine butter, sugar, brown sugar, honey, pumpkin spice, and salt. Bring to a boil, stirring frequently. Once mixture comes to a boil, remove from heat and stir in baking soda. Continue to stir until no longer foamy and mixture returns to a deep caramel color, about 1 minute.
Spread popcorn and peanuts onto baking sheet. Drizzle the caramel over popcorn and stir until evenly coated. Spread into an even layer.
Bake for 1 hour, stirring every 15 minutes. Transfer mixture to a clean piece of aluminum foil to cool. Break up any large pieces. Store in airtight container.
Maple Pecan Granola
Add some crunch to snack time with this treat from Kath at Kath Eats Real Food. The sweet maple wafts through with every bite, making it a perfect yogurt topper.
Makes 2.5 cups
- 2 cups old-fashioned rolled oats
- 1 tablespoon whipped butter or 1/2 tablespoon real butter, just barely melted
- 1 tablespoon canola oil
- 1 tablespoon Grade A maple syrup
- 2 pinches kosher salt
- 1/2 cup chopped pecans
Combine melted butter, oil, maple syrup, and salt in a bowl. Stir in oats and pecans. Stir thoroughly to completely coat oats with wet ingredients.
Spray a baking sheet with cooking spray and pour on oat mixture. Bake at 300° for 30 minutes, stirring at the 20-minute mark and watching thereafter to prevent burning. Allow to cool completely. Store in airtight container.
Originally published on FitnessMagazine.com, November 2013.
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8 Fall Snack Recipes from Fit Bloggers
There are many things to love about fall, but seasonal snacks top our list. With a bevy of fresh, comforting ingredients at our disposal, it's easy to skip the processed stuff and reach for a healthier nosh. Try any of these treats, rounded up from our favorite fit bloggers, to satisfy your 3 p.m. hunger strike. Warning: Co-workers may hound you for the recipe!