Healthy Snacks

      Very slowly the Jernigan household has removed "sugar" snacks from our cupboards.  My children are not always thrilled with the change, but I realize as a mother that this is the best thing for all of our health.  I believe that there is no magic "diet" we should all be on.  We should focus on eating all natural foods (remember what God made) and occasionally have a "treat".  Our choices for snacks have changed from processed to health.  What can we do as parents (as well as for ourselves) to make snacking more convenient as well as healthy?

     Fresh fruit is always in a bowl in the Jernigan household.  Grapes, bananas, apples, and oranges are some of our favorites.  In the summer there are endless choices.  Apples are anti-inflammatory and have been shown to keep liver, breast, and colon cancer cells at bay.  Bananas are full of pectin, which soothes the stomach, and have natural fiber which lowers the risk of colon cancer.  Blueberries RULE!!!  They are one of the best cancer-fighting fruits around.  Oranges are anti-inflammatory and help against many types of cancer including mouth, throat, and stomach cancers.  Grab some health for a snack!

     My family loves nuts, and in moderation are an excellent snack option.  Cashews provide copper which is important in fighting colon cancer.  Walnuts are anti-inflammatory and contain ellagic acid (also in berries) which caused cancer cells to self-destruct in the lab.  Walnuts also limit estrogen's growth potential regarding breast cancer cells and may help the liver to remove cancer-causing elements in the blood.  Almonds are also anti-inflammatory and are a great source of fiber which helps prevent colon cancer.  They are also great blood sugar regulators.  As you can see nuts are not only tasty but good for you.  Just remember they are also high in calories and fat (the healthy kind) so keep your portions small.

     Raisins and dates are also naturally sweet and great for a "sweet tooth"!  Some of the sugars found in Libyan dates were shown to have potent antitumor properties.  Another sugar found in dates regulates cholesterol and blood-sugar levels by slowing down gut absorption of glucose.  Raisins are phenomenal when in comes to controlling some cancers in animals.  Cornell researchers found that mice that were fed a phenol-rich diet (found in raisins) had a 70% reduction in intestinal tumors.

     Dr. Oz recently shared on his television show that eating NINE gin-soaked raisins a day would aid in helping with inflamation.  Inflammation is the leading cause of arthritis, heart disease, and even cancer.  Soak raisins in Gin for one week.  Drain and store in an air tight container.  I eat my nine every day!  Join me!

     I am also sharing more "healthy" snacks.  Try them for yourselves!

ANYTIME BARS

1 cup raw pecan halves

1 cup whole raw almonds

2 TB. spelt flour (www.bobsredmill.com)

2 TB. unbleached all-purpose flour

2 TB. finely ground flaxseeds

1/4 tsp. sea salt

1/8 tsp. baking powder

1/8 tsp. baking soda

1/4 cup old fashioned rolled oats

1 cup pitted dates, quartered

1 cup dried apricots, cut in half

1 egg

5 TB. maple syrup

1 tsp. vanilla syrup

Preheat the oven to 350 degrees and line a baking sheet with parchment paper.  Lightly oil a 9-inch square pan.

     Spread the pecans in a single layer on the prepared baking sheet and toast for 7 to 10 minutes until slightly browned.  Watch them carefully so they do not burn.  Repeat this process for the almonds.  Turn down the oven to 325 degrees.

     Combine the spelt flour, all-purpose flour, flaxseeds, salt, baking powder, and baking soda in a food processor and process for 5 seconds to combine.  Add the pecans and almonds and pulse 5 times to chop the nuts.  Add the oats, dates and apricots and pulse 5 to 10 times, until the mixture is chopped but still coarse.

     In a large bowl, whisk the egg, maple syrup, and vanilla.  Add the fruit and nut mixture and use your hands to mix together.  Spread the mixture in the oiled baking pan in an even layer and bake for 25 to 30 minutes, until set and brown.  Do not overbake or the bars will be too dry!  Let cool on a wire rack for 5 minutes, then cut into 25 squares.  Leave the bars in the pan until completely cool or they will fall apart when you remove them!  120 calories per bar and ALL NATURAL!!!!

Maple Glazed Walnuts -

1/2 cup raw walnuts

2 tsp. maple syrup

pinch of salt

pinch of cayenne

     Preheat the oven to 350 degrees and line a sheet pan with parchment paper.  

     Toss the walnuts with the maple syrup, salt, and cayenne until evenly coated, then spread them evenly on the sheet pan.  Bake for 7 to 10 minutes.  Let cool to room temperature.

     Almonds and pecans may be substituted!  These are my FAVORITES!!

BLESSINGS - 

Emmie