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8 Mouthwatering Paleo-Vegan Breakfast Wraps

15 Apr

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What is a Pegan Diet? It is a hybrid of the paleo diet and a vegan diet, taking the best of both worlds and combining them together! I take the completely vegan (no meat, dairy or eggs) approach, and apply the best paleo recommendations for max benefits! 🙂 Focusing on: real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives.

Colleen’s Pegan DOs:

Fruits and Vegetables: Organic green vegetables like leafy greens, bok choy, Brussels sprouts, cauliflower, kale, spinach, asparagus, romaine lettuce, and organic low sugar fruits like berries.

High-Quality Fats: Olive, coconut and avocado oils, in addition to avocados, hemp seeds, chia seeds, almonds, walnuts, pumpkin seeds, olives, Brain Octane, and daily algal oil for omega 3’s from a supplement or from a culinary oil like Thrive. 

Healthy Grains: Reach whole grains, such as quinoa, buckwheat, brown rice or forbidden rice. Keeping this to a very minimum, 1 serving/day max. A traditional paleo diet would not allow for grains. If you include hemp seeds, and even a protein powder like Vega one then will have an excellent essential amino acid profile while still limiting, or eliminating grains.

Beans and Lentils: A nutritional powerhouse and great source of protein. Choose only sprouted beans and lentils. A traditional paleo diet would not allow this, but vegans need beans and lentils in their diets.

Colleen’s Pegan DON’Ts:

Sugar: Added sugar should be kept to a minimum, if not completely eliminated. Watch out for sneaky sugars, even in the forms of agave, maple syrup and coconut sugar. A lower carbohydrate, low glycemic load is what to aim for. Sugar subs like Lakanto is a great alternative.

Gluten: Gluten free grains are recommended when following a pegan diet.

Dairy: On a vegan and paleo diet there is no dairy allowed! There are plenty of substitutes!

Franken-Foods: No processed vegan meats allowed! No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners. No vegetable oils like canola or safflower. Choosing organic, non-GMO foods whenever possible.

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Here are 8 easy Pegan Wraps I created that you can make for breakfast, or enjoy at any time of the day! All wraps are made with Seite Almond Flour Tortillas. Click on the underlined ingredient to learn where you can buy it, or how to make it!

1.Fat-Adapted Wrap:

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2.Galaxy Wrap:

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3.Crunch-Wrap Supreme:

  • Organic Roasted Red Pepper Hummus, Heirloom Tomatoes, Organic Avocado, Watermelon Seeds

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4. Fermented Wrap:

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5. Forest Wrap:

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6. Lizard Wrap:

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7. Buddha Wrap: 

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8. Bob Evans Wrap:

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Which one is your favorite????!!!?

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❤ Colleen Poling, RD

One Bowl Dark Chocolate Walnut, Pecan, Banana Bread. Vegan, GF, No Sugar Added

3 Apr

Banana Bread

Ingredients:

Directions:

  1. Preheat oven to 350 degrees. Line 4×8 -inch loaf pan with parchment paper. 
  2. In a food processor blend together all ingredients except pecans and walnuts. Pour Batter into lined loaf pan.
  3. Add nuts on top and cook in oven for 60 minutes or until fork inserted in center comes out clean.
  4. Let cool. Slice, Serve and enjoy! Works great as a snack in between meals!

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No Sugar Added, GF, Vegan Sweet Potato Muffins with Blueberry Coconut Whipped Cream

28 Mar

 

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Ingredients for Muffins

  • 1.5 cups organic gluten free oat flour (gluten free oats ground into a flour)
  • 1/2 cup organic almond flour
  • 1/2 cup Lakanto Monkfruit Sweetener 
  • 1 T baking powder
  • 1 tsp organic cinnamon
  • pinch sea salt
  • 1 cup mashed organic sweet potato
  • 2 T shredded organic carrots 
  • 1 cup cashew milk unsweetened 
  • 1 flax egg 
  • 1 tsp organic vanilla extract
  • 6 T smooth organic almond butter

Ingredients for Whipped Cream

  • 1 14-ounce can (414 ml) organic full fat coconut milk
  • 1/4  cup Lakanto Monkfruit Sweetener 
  • 1 tsp organic blueberry powder
  • 1/2 tsp organic vanilla extract

Directions for Muffins:

  1. Preheat the oven to 350 degrees and lightly grease 12 muffins tins with organic coconut oil.
  2. In a high speed blender, combine all your ingredients and blend until a fine batter is formed. If your nut butter is not smooth enough, you may want to melt it slightly beforehand.
  3. Divide the batter amongst the muffin tin and bake for 25-30 minutes. Ensure you check by inserting a skewer and once clean, they are done.
  4. Remove from oven and allow to cool in muffin tin for 10 minutes, before transferring to a wire rack to cool completely. Once cooled, top with whipped cream (below).

Directions for Whipped Cream:

  1. Chill your coconut cream or coconut milk in the refrigerator overnight, being sure not to shake or tip the can to encourage separation of the cream and liquid. 
  2. The next day, chill a large mixing bowl 10 minutes before whipping.
  3. Remove the coconut cream or milk from the fridge without tipping or shaking and remove the lid. Scrape out the top, thickened cream and leave the liquid behind (reserve for use in smoothies).
  4. Place hardened cream in your chilled mixing bowl. Beat for 30 seconds with a mixer until creamy. Then add vanilla, blueberry powder, Lakanto, and mix until creamy and smooth – about 1 minute. Taste and adjust sweetness as needed.
  5. Use immediately or refrigerate – it will harden and set in the fridge the longer it’s chilled. Best if devoured in a couple days! Enjoy! 

❤ Colleen Poling, RD

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Low-Sugar Strawberry Almond Oat Pizzas. Vegan+GF

31 Jan

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Reducing the amount of added sugar in your diet is one of the best things you can do for yourself. Even if you just reduce it 10%, it can have a significant effect on your health! Reducing the added sugar in your diet can lower blood pressure, cholesterol, triglycerides, decrease risk of heart attack, keep your brain sharp, decrease risk of developing dementia, keep skin looking younger and clearer, lower your risk of diabetes, reduce certain cancers, fewer cavities, balance hormones, reduce anxiety, give you more energy, help you maintain a healthy weight and have fewer crashes!! I highly recommend to challenge yourself, and start reducing the added sugar in your diet today!! Know though, that it is possible to go through a type of withdraw from added sugars, and it can take a week to start feeling better.

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So, what is a person with a sweet-tooth to do? No worries, you can still enjoy yourself! Check out this delicious low-sugar recipe:

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Low-Sugar Strawberry Almond Oat Pizzas:

Ingredients:

Directions:

  1. Blend Oats, almond flour, baking powder, oil, Lakanto and salt into a food processor until cookie-dough consistency.
  2. In a 9 inch circular pan lined with parchment paper, press down the dough evenly.
  3. Top with Jam, and evenly coat to desired thickness
  4. Bake at 350 degrees for 20-25 minutes or until crust lightly browned.
  5. Once cool, cut into pizza pieces!

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❤ Colleen Poling, RD

Bring these Vegan Treats to Your Next Holiday Feast!

23 Dec

ally_07About the Author: My name is Ally Kuehn. I am a 21 year old, senior at Ohio University majoring in Applied Nutrition and Dietetics. I am preparing myself to graduate in May 2017. My goals are to become happy and healthier person through nutrition, health and wellness.   Instagram: Kuehnhealth Website: Click Here to see KuehnHealth Blog

The holidays are a time full of beautiful, glorious, food! Tables of side dishes and sweets from your friends and family! I have prepared these delicious vegan treats for your enjoyment.

Bring one of these vegan desserts to your next holiday gathering! I recommend to attempt to eat these in moderation. I am a big dessert person, so curb that sweet tooth with something with real ingredients! Each recipe has instructions and ingredients to make it yourself. I also have provided reviews from close friends and family members on their opinion of the vegan treats! Let’s take a bite!

Recipe One: Black Bean Brownies

These were so easy to make. I was able to find a brownie mix that contains no milk or eggs at my local grocery store. Just blend those black beans with water and fold them into the brownie mix. WOW they are very yummy!

Here’s the recipe card: 

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Reviews: 

What’s in these? Wait there’s beans in there? What, so good, is there more?”

“Very Dense, Moist. I would make these again. Really Easy to make.”

“I was hesitant at first because that doesn’t sound good at all. Pretty Good. I usually don’t like chocolate, this is rich, moist and I would eat these again.”

Recipe Two: Lemon Larabar Bites

Again a very manageable recipe. Next time I would double the recipe if I made it for a large holiday party. This is perfect for a small family gathering. The original recipe called for dates which I replaced with dried cranberries. I used my Magic bullet to grind up the almond, cashews and cranberries.  This treat is very simple because you put everything into the bowl mix it up let it harden in the fridge. Then, roll it up and add a little lemon for pizazz! Instant crowd pleaser.

Here’s the recipe card: 

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Reviews: 

Needed a little more lemon, good consistency, I enjoyed it”

“Perfect for on the go snacking, I would use these as a mid day pick up!”

“Wow what a nutty, great treat, I would give these to my grandpa. He’s a lemon fan!”

Recipe Three: No Dairy Ice Cream  

Fruit Popsicles with Coconut Milk

This recipe I make for myself, a fruit popsicle with coconut milk! A must try! Checkout this website that provides 14 vegan recipes for banana ice cream to frozen “fro-yo”. Thanks Reader’s Digest for compiling all these ingenious recipes in one place.

http://www.rd.com/food/recipes-cooking/vegan-ice-cream/

Enjoy ❤ Ally Kuehn

 

 

Protein Pumpkin Smoothie Bowl with Pumpkin Bread (vegan, GF)

3 Oct

October is here! That means all things PUMPKIN! Check out my new recipes to spice up your breakfast!

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Protein Pumpkin Smoothie Bowl (V+ GF)

Ingredients: 1 serving

  • 1/4 cup pumpkin puree
  • 1 cup frozen banana pieces
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon almond butter or peanut butter (salt-free and unsweetened)
  • 1 scoop vegan vanilla protein powder
  • 1/2 teaspoon vanilla extract
  • 1 medjool date, pitted
  • 1/4 cup coconut milk (full-fat canned)
  • 1/2 cup ice
  • 1/4 cup cashews
  • 1/2 cup water

 Instructions:

  1. Place all ingredients in a high speed lender or small (4 cup) food processor. Blend, using the spatula to mix, adding water as necessary until you reach the consistency of frozen yogurt. 
  2. Empty into a bowl and top with whatever you like. I suggest chia seeds, hemp seeds, ground flax seeds, pomegranate seeds, raw cacao nibs, and pecans

Paleo Pumpkin Bread (V+GF)

 

Ingredients: (makes 2 loafs)

  • 1.5 flax eggs (1.5 Tbsp flaxseed meal + 4 Tbsp water)
  • 1/4 cup olive oil
  • 1/4 cup maple syrup, or agave syrup 
  • 3/4 cup pumpkin puree
  • 2 Tbsp mashed ripe banana 
  • 1/2 cup Lakanto Monkfruit zero calorie sweetner
  • 1/2 tsp sea salt
  • 2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1 tsp pumpkin pie spice 
  • 1/2 cup water
  • 1 cup gluten free rolled oats
  • 2 cups almond flour
  • 3 Tbsp pecans to top or mix in
  • Lakanto Chocolate mixed in if desired

Instructions:

  1. Prepare flax eggs in a large mixing bowl and preheat oven to 375.
  2. Prepare 2 loaf pans by lightly greasing or lining with parchment paper.
  3. To flax eggs add pumpkin, mashed banana, agave or maple syrup, olive oil and whisk to combine.
  4. Next add coconut sugar, baking soda, salt, cinnamon, pumpkin pie spice, and whisk.
  5. Add water and whisk again.
  6. Add oats, almond flour and stir. If it appears too wet, add in another couple Tbsp of oats or almond flour. 
  7. Scoop into loaf pan and top with pecans
  8. Bake for 40-45 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean.

Superfood Moringa Cheesecake (Vegan, Gluten-Free)

16 Jun

Moringa: the Superfood you are not eating!!

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The Miracle of Moringa Tree Leaves (Moringa Oleifera), commonly called the ‘drumstick tree”, and ‘horseradish tree’ is native to India but has been planted around the world and is naturalized in many locales. Moringa is one of the most powerful health-enhancing plants. While many things found in Nature can have one or two health benefits, Moringa has many. India’s ancient tradition of ayurveda medicine sites 300 diseases that are treated with the leaves of the Moringa tree. Recent scientific research has proven that these humble leaves are in fact a powerhouse of nutritional value.

Benefits:
Detoxification – Moringa is used to reduce inflammation  and in this process takes out toxins.
Antibotic – Moringa is used as a topical and internal treatment for minor infections. Its antibiotic property is identified as Pterygospermin, a bacterial and fungicidal compound. Its chemical description is glucosinolate 4 alpha-L-rhamnosyloxy benzyl isothiocyanate.
Skin Treatment – Moringa leaf and seed oil has great healing benefits for the skin. They can be used to treat cuts, scrapes, sores, and rashes as well as cracking and other signs of aging. The Seed Oil is cell-regenerative, working to heal scars and wrinkles. It has also been used for eczema and shingles.
Anti-inflammatory – Moringa is also found to be effective in trauma initiated chronic swelling.
Diabetes – An extract from the Moringa leaf has been shown to be effective in lowering blood sugar levels within 3 hours of ingestion. Though less effectively than the standard hypoglycemic drug, glibenclamide. The effects increased with larger doses.
Adaptogen– Moringa works to bring the body to a balanced state of health – capable of toning down or strengthening the activity of the bodies hyper functioning systems, depending on your body’s needs.
Rejuvenating – restorative Chi tonic, increasing the bodies’ resistance to stress, trauma, anxiety, and fatigue.

Moringainfo

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Superfood Moringa Cheesecake (Vegan, Gluten-Free)

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Ingredients:
 CRUST
  • 1 cup packed pitted dates
  • 1 1/2 cups raw walnuts
  • 1 Tbsp cocao powder
  • 1/4 tsp sea salt
FILLING
  • 1 1/2 cups raw cashews
  • 1 tsp vanilla extract
  • 1/3 cup maple syrup or agave
  • 1/2 cup full fat coconut milk 
  • 1 Tbsp organic moringa powder
  • 1/4 tsp sea salt
  • 2 Tbsp coconut oil
  • juice of 1/2 medium lemon
 Instructions
  1. Add cashews to a bowl and cover with boiling hot water. Let set, uncovered, for 1 hour, then drain thoroughly.
  2. Line an 8×8-inch baking dish with parchment paper. Set aside.
  3. Make crust by adding dates, walnuts, cocao powder and salt to a food processor. Blend until small bits remain or it forms into a ball. Remove and set aside.- it should stick together when you squeeze a bit between your fingers. 
  4. Press the crust into the parchment-lined dish
  5. Add your drained, soaked cashews to a high speed blender, along with vanilla, maple syrup, coconut milk, sea salt, oil, moringa powder, and lemon juice. Blend on high until creamy and smooth.
  6. Pour filling over the crust. Put in freezer to set.
  7. When ready to serve, set out cheesecake to thaw. Top with more moringa powder. 
  8. Enjoy immediately. Store leftovers in the freezer up to 3 weeks.

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Peace, Love, Superfoods

❤ Colleen Poling, RD

Surprising Vegan & Organic Finds at Costco

29 May

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Today I ventured into Costco for the first time! I was a very overwhelmed at first with the huge carts and all the STUFF people were buying, especially with this being Memorial Day Weekend. Carts were full of junk food, electronics, paper products, clothes and anything else you can imagine. Although, this did bring me back to my childhood, when my dad would bring my brother, twin sister and I to Sam’s Club to buy giant boxes of Rice Krispie Treats, Jumbo Rope Licorice and Ice Cream Snicker’s Bars! That was heaven for a little kid. However, now as a conscious consumer, it was my goal not to get sucked in too far, and only buy what I needed. Much to my surprise I found some AMAZING vegan, and organic items. Check them out:

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List of Finds: Organic Frozen Berries, Organic Peanut butter, Organic Frozen Broccoli, Organic precooked Love beets, Organic Frozen veggies Galore, Dates (Non-GMO), Organic Tofu, Dried Figs (Non-GMO), Suju Mighty Greens Juice, Organic Hemp Seeds (serious deal here!!), Organic Chia Seeds, Nut Milk, LaraBars, Organic Edamame Spaghetti, Frozen Acai berries, Organic Apples, Organic Full Fat Coconut Milk, Vega One protein, Amy’s Organic Lentil Soup, Organic Cashews, Organic Hope Hummus, Organic Sweet Potatoes, Avocado Oil (Non-GMO), Organic Edamame, Organic Coffee, Organic Butternut Squash, Organic Vegan Protein, GT’s Kombucha, Organic Black Beans, Coconut Oil, Organic Bananas, Organic Agave, and even a Vitamix was there to buy!
I highly recommend getting a Membership!!!
❤ Colleen Poling, RD

Chocolate Chip Pumpkin Muffins

19 Jan

These muffins are so delicious, and you would never know these are made without any added fat or oils. They are very moist! They are also made without eggs or added refined sugar. I made these muffins for dessert for Thanksgiving dinner and they were a hit! They take less than 10 minutes to mix and about 20 min to bake. Super quick and easy. I found the recipe on the Forks Over Knives recipe website.

Chocolate Chip Pumpkin Muffins

Serves 6-12

1 medium banana, mashed
1 (15-oz.) can sweet pumpkin puree
1/4 cup 100% pure maple syrup
1 tsp. vanilla extract
2 cups whole oat flour or wheat flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. ground ginger
1 cup grain-sweetened dairy-free chocolate chips

1. Preheat oven to 375°F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup, and vanilla extract.

2. In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips.

3. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for 5 minutes. Store muffins in an airtight container.

*Recipe derived from Julieanna Hever’s Blueberry Oat Breakfast Muffins in Forks Over Knives: The Plant-Based Way to Health, edited by Gene Stone.

3 Easy Ways to Get in More Fruits and Veggies

8 Nov

Most underestimate the power fruits and vegetables have on our bodies. We all know we should get more of these, but yet we do not. It is recommended that we get 5-9 servings a day by the Center for Science and Public Interest. The American Institute for Cancer Research is so convinced of the cancer-fighting abilities of fruits and vegetables that they’ve been recommending 9-11 servings each day. If every American ate at least 2 servings of fruit and 3 servings of veggies a day, as a nation, we would be exponentially healthier. Researchers traditionally have attributed the health-promoting affects of plant foods to their comprehensive array of vitamins, minerals, and fiber. More recently, however, research studies are uncovering a new story. Plant foods contain thousands of other compounds in addition to the macronutrients (complex carbohydrates, proteins, fats, and fiber), and the micronutrients (vitamins and minerals). These many other compounds are collectively known as phytonutrients (phyto=plant). Simply put, phytonutrients are active compounds in plants that have been shown to provide benefit to humans when consumed. Particularly in the area of cancer prevention, phytonutrients show special promise for lowering the risk of health problems.  Cultures whose diet primarily features plant-based foods such as fruits, vegetables, whole grains and legumes have been found to have increased longevity and reduced rates of the many cancers and chronic diseases so common in populations consuming the standard American diet.

Here are 3 easy ways to get in more fruits and veggies. It would be most beneficial to do all three in one day!

1) Drink a fruit and veggie based smoothie in the morning: Drinking veggies and fruit is much easier than sitting down and chewing them.
It is also much faster to drink it in the morning when we are feeling rushed to get out the door. Be sure to add greens like, Kale, Bok Choy, Spinach or Chard to your smoothies. Then add a little bit of fruit like berries to mask the flavor of the greens. Then add your choice of non-dairy milk. You will not even be able to taste the greens!

Bok Coy Smoothie: Blend all ingredients in a blender or Vitamix until smooth!

  • 1/2 cup Plain Almond Milk
  • 1/4 cup Chopped Mango
  • 1/4 cup Chopped Oranges
  • 1/2 Banana
  • 1/2 cup Mixed Frozen Berries
  • 1 cup Chopped Boy Choy
  • 2 Tablespoons Ground Flax Seeds
  • 1 Tablespoon Chia Seeds

2) Eat a Large Salad for Lunch: For lunch try eating a large salad everyday. When I say large I mean LARGE! Try adding new ingredients to your salads to make them interesting. Try adding lentils or beans instead of meat on top of salads for a healthy protein punch. Every week buy a bunch of lettuce and other ingredients for the salad. Wash it and prep it, then store in a large container in your refrigerator. When making your lunch for the next day you will already have the salad ready, and all you will have to do is transfer your portion to your lunch container! If you get bored with the salad, add the salad ingredients to a whole wheat wrap.

Lentil Leaf Salad: Mix all ingredients together for 1 serving

  • 1 cup Washed/Chopped Dinosaur Kale
  • 1 cup Wash/Chopped Red Leaf Lettuce
  • 1 cup Washed/Chopped Romaine Lettuce
  • 1 cup Washed/Chopped Boston Lettuce
  • 1/4 cup Canned Organic Corn (Rinsed)
  • 1/4 cup Chopped Organic Tomatoes
  • 1/4 cup Chopped Organic Carrots
  • 1/4-1/2 cup Cooked Green Lentils
  • 1/4 Avocado

Sweet and Tangy Peanut Dressing: Mix with a fork and pour over salad

  • 2 Tablespoons Natural Peanut Butter
  • 1 Tablespoon Agave Syrup
  • 3 Tablespoons Balsamic Vinegar

3) Blended Soup for Dinner: Blended soups are a great addition to your dinner, and they are an easy way to get in more veggies. Similar to the smoothie, it is easier to eat a soup than to sit down and eat a bunch of veggies! You can have a hot soup on a cold day, and a cold soup, like a gazpacho on a hot day!

Blended Black Bean, Butternut Squash and Chard Soup: Heat 2 tablespoons of water in heavy large pot over medium-high heat. Add onions and garlic; sauté until tender and golden, about 5 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender but still bright green, about 4 minutes longer. Ladle into a Food Processor or Vitamix and blend until smooth. Serve warm. Serves 4.

  • 2 1/2 cups chopped onions
  • 3 garlic cloves, chopped
  • 2 1/2 cups 1/2-inch pieces peeled butternut squash
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 3 15-ounce cans organic black beans, rinsed, drained
  • 2 1/2 cups vegetable broth
  • 1 14 1/2-ounce can diced tomatoes in juice
  • 3 cups (packed) coarsely chopped Swiss chard leaves (from 1 small bunch)

Other easy ways to get in more fruits and veggies:

  1. Eat a fruit or veggies with every snack, instead of chips, cookies or other packaged food.
  2. Keep fruit visible in the house in a large bowl on the counter
  3. Chop up sweet potatoes into french fry shapes, place on a cookie sheet and bake for 20 min at 400 degrees F. Sweet potato fries are always a hit!
  4. Add fruit as a replacer for oil in recipes such as pumpkin puree, bananas and applesauce
  5. Try a veggies stir fry once a week
  6. Make a veggie platter for snacking
  7. Try to stay away from fruit juices. There is a lot of sugar and no fiber in juice. Choose a smoothie instead!
  8. Add berries to your oatmeal in the morning to sweeten it up.
  9. When making dinner, steam broccoli, and make extra to put into your lunch for tomorrow.
  10. Larabars are great snacks. They are made from fruit and nuts.
  11. Keep dried fruit (no sugar added) in your purse or car for a quick snack when feeling hungry.