SNACKS

Image result for cheeseball with nuts and crackers

Cheeseball with Nuts ‘n’ Crackers

Yields: 8 servings – serving size: 4 tbsp – calories: 200 – carbs: 6g – fat: 15g 

Ingredients

  • 1 (8oz) package low fat cream cheese (or nonfat)
  • 1 cup low fat sharp cheddar cheese
  • 1/2 lemon, squeezed into juice
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp worcestershire sauce
  • 3 sliced scallions (green onions)
  • 1/2 cup pistachios, chopped
  • 1/2 cup almonds, chopped

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Directions

Mix all ingredients (except nuts) with a food processor or by hand.

Form into a ball. If it’s too hard to form the ball, let the mixture sit in the fridge for an hour, covered, to harden. Spread over whole grain crackers.

SNACKS

Ingredients

  • 1 (8oz) package low fat cream cheese (or nonfat)
  • 1 cup low fat sharp cheddar cheese
  • 1/2 lemon, squeezed into juice
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tbsp worcestershire sauce
  • 3 sliced scallions (green onions)
  • 1/2 cup pistachios, chopped
  • 1/2 cup almonds, chopped

Instructions

  1. Mix all ingredients (except nuts) with a food processor or by hand.
  2. Form into a ball. If it's too hard to form the ball, allow the mixture to sit in the fridge for about an hour to harden. Spread over whole grain crackers.
http://revampfitness.com/snacks/

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Image result for spinach artichoke dip

Creamy Spinach ‘n’ Artichoke Dip

Yields: 12 servings – calories: 100 – carbs: 6g – fat: 5g – protein: 8g

Ingredients

  • 1/4 cup low fat cream cheese
  • 2 cups nonfat or plain low fat Greek yogurt
  • 1/2 cup grated parmesan cheese
  • 1 can artichoke hearts, drained, chopped
  • 4 cups loosely packed fresh chopped spinach leaves
  • 1 tbsp olive oil
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp paprika
  • salt and pepper

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Directions

Add onion to olive oil in a skillet over medium heat. Cook for about 5 min until onions are softened. Add spinach and cook for about 2 min, until wilted

Push spinach to the side. Add garlic to the empty space and cook for 30 seconds, until golden. Stir back with spinach. Add artichokes, yogurt, and cream cheese, stirring frequently until cream cheese has melted in the yogurt, about 3 min.

Add salt and pepper, paprika, parmesan and mozzarella. Stir, cooking for 2 more min to combine. Serve hot with baked tortilla or whole wheat pita chips.

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Image result for peanut butter banana oatmeal bars

Almond Butter Banana Oatmeal Bars

serves: 12 – size:1 bar- calories: 180 – fat: 5g – carbs:26g – WWP+:4

Ingredients

  • 2 1/2 cups instant oatmeal or old fashioned oats
  • 1/3 cup dark or light brown sugar
  • 1 tsp baking powder
  • 2 tbsp cocoa powder
  • 1 tsp vanilla
  • 1/2 cup vanilla almond milk
  • 1 egg
  • 3 medium ripe bananas, mashed
  • 1/4 cup almond butter
  • 1/2 cup raisins or 1/3 cup dark chocolate chips

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Directions

  1. Preheat oven to 350F. Prepare an 8×8″ pan or cookie bar pan with cooking spray and set aside.
  2. In a medium size bowl, mix together oats, sugar, baking powder and cocoa powder.
  3. Next, add in vanilla extract, almond milk and the egg. Stir in mashed bananas and almond butter. Mix well.
  4. Fold in raisins or chocolate chips and mix gently.
  5. Transfer mixture into baking pan.
  6. Bake for 15-20 min. Remove from oven and allow bars to cool before serving.

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Image result for greek nachos

Greek Nachos

servings: 2 – size: 1 pita with toppings – points+:4pts – smart points: 5 – calories: 160 – fat: 6g – carbs: 17g 

Ingredients

  • 2 small whole wheat pita rounds (about 70-80 calories each)
  • 1 large tomato, diced
  • 1 small cucumber, diced
  • 1/4 cup crumbled feta cheese
  • 2 tbsp hummus, prepared or homemade

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Directions

  1. Preheat the oven to 375F. Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8-10 min.
  2. While toasting, combine cucumbers, tomatoes and feta in a medium bowl.
  3. Put the toasted pitas on two plates and drop some hummus onto the chips. Spoon the tomato mixture on top and serve.

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Image result for quinoa veggie cakes

Quinoa Veggie Protein Cakes

Yields: 4-6 servings – calories: 300 – fat: 12g – carbs: 35g protein: 12g

Ingredients

  • 1 cup dry quinoa
  • 1- 1/4 cup low fat chicken or vegetable broth or water
  • 1/2 cup finely chopped carrots
  • 1/3 cup red onions, finely chopped
  • 1/2  cup cremini mushrooms, cleaned, finely chopped
  • 1/4 cup chopped basil
  • 4 cloves of garlic, minced
  • 1 tsp paprika
  • salt and pepper
  • 2-1/2 tbsp olive oil, divided
  • 1 large egg
  • 1/4 cup whole wheat or all purpose flour

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Directions

Pour 1-1/2 tbsp olive oil in the bottom of a small pot over medium heat. Add onions and carrots and cook for 3-4 min, until onions have softened slightly. Add mushrooms and basil. Allow mushrooms to cook until they are browned and all of the water has released and evaporated from the vegetables, for about 4-5 min.

Add the dry quinoa and stir for about 1-2 min, so it toasts slightly. Add the garlic and cook for an additional 30 seconds. Add the broth or water, salt and paprika, increase the heat to high, and cover.

Bring to a boil, then reduce heat to the lowest setting, cover and allow to simmer for about 25 min, or until all the water is absorbed by the quinoa. Remove from heat and fluff quinoa with a fork.

Allow quinoa to cool uncovered. When cooled enough to handle, empty quinoa into a bowl. Add egg and stir to combine. Add the flour . Form small (about 1 1/2 inch diameter) balls into palm, one at a time, then flatten to form a patty, smoothing the edges with your hands. If mixture has a hard time holding, mix in a touch of extra flour.

Place on a plate or tray. Repeat until all the mixture is used, forming about 10-12 small patties.

Warm oil in saute pan over medium heat until shimmering. Add the patty and cook for 1-2 min on each side, until golden brown on the outside and cooked through.  Garnish with additional herbs if desired,   Enjoy!

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Image result for apple cinnamon bars

Apple Cinnamon Energy Bars

Yields: 10 bars  – Calories: 180 – Carbs: 17g  – Total Fat: 9g – Protein: 10g

Ingredients

  • 2 cups pecans
  • 2 cups rolled oats
  • 1 1/2 cups pitted and halved dates
  • 1 tablespoon cinnamon
  • 1 chopped Granny Smith apple
  • food processor

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Directions

  • Preheat oven to 350 degrees
  • Line a baking sheet with parchment paper, then spread the pecans and oats out on it in a single flat layer and bake for 10-15 min, until toasted
  • Keep the oven heated . Line an 8” square pan with parchment paper, leaving enough paper on sides for “handles”
  • Place toasted nuts and oats in a food processor along with the dates, and cinnamon. Process until mixture is coarse and crumbly. Add the chopped apple and pulse until there are no large chunks left. This could take several minutes.
  • Transfer the mixture to the prepared pan, using a wide spatula to pat flat
  • Bake the bars for 20 min. Cool for 10-15 min, then cut into 10 bars. Store in plastic wrap or baggies in the refrigerator, enjoy!

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Image result for peanut butter bars

No Bake Peanut Butter Energy Bars

Yields: 8 energy bars   –  Calories: 200 –  Carbs: 17g – Total Fat: 9g – Protein: 17g

Ingredients

  • 1 cup peanut butter
  • 3 cups dry, uncooked oatmeal
  • 1/2 cup honey
  • 2 tablespoons whey protein powder

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Directions

  • Combine the peanut butter and honey in a large nonstick pot and warm over low heat until runny and mixed
  • Mix in the oatmeal and protein powder
  • Press into a 9×9 inch pan, then place in refrigerator for at least 20 min 
  • Cut into 8 bars. Wrap in plastic wrap or baggies, and enjoy!

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Image result for peanut butter raisin bars

3 Ingredient Energy Bars

Yield: 8 bars – Calories: 200 –  Fat: 11g – Carbs:  23g   – Protein: 12g

Ingredients

  • 1 cup almonds , finely chopped
  • 1 cup raisins (or any dried fruit)
  • 1 cup pitted dry dates, preferably Medjool

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Directions

  • In a food processor, combine all the ingredients for about 3 min until a ball is formed
  • Press into a thick square, about 8×8 ”  onto a piece of plastic wrap or wax paper and chill for at least an hour
  • divide into 8 bars and wrap individually with wax paper or plastic wrap. They will last up to a couple weeks.  Enjoy!

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Image result for chocolate oatmeal bars

Almond Butter Chocolate Protein Bars

Yields: 12  Serving Size: 1 bar – Calories: 280 – Carbs 16g – Total fat: 11g – Protein: 30g

Ingredients

  • 1 cup almond butter
  •  3 tablespoons honey
  • 1 1/2 cups chocolate protein powder
  • 1 cup uncooked oats
  • 2-5 tablespoons water
  • 1 tablespoon unsweetened cocoa

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Directions

  • mix the almond butter and honey in a bowl, heat for 30 seconds. Add the rest of the ingredients and mix together. Mixture should be crumbly and slightly moist.
  • Press hard into a 9×9 tray and refrigerate for 20 min. Cut into 12 bars. Enjoy!

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Image result for quinoa cereal

Quinoa Breakfast Cereal

Yields: 4 servings – Calories: 180 – Total Fat: 2 g –  Carbs: 30 g – Protein: 8g

Ingredients

  • 1 cup pre rinsed quinoa
  • 2 cups water
  • 1 tablespoon agave (or honey)
  • 1/2 cup warm almond milk

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Directions

  • In a large saucepan, add dry quinoa, water, salt and agave, stir to combine. Bring to a boil, reduce heat to a low boil and continue cooking until water has been absorbed, approx. 15 min.
  • Transfer to serving bowls, divide warm milk evenly over cereal and add any topping as desired. Enjoy!

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Image result for blueberry banana bars

Blueberry Banana Energy Bars

Yields: 9 bars – Calories: 260 – Total Fat: 5g – Carbs: 45g Protein: 7g

Ingredients

  • 1 cup dates, pitted and halved
  • 1 1/2 cups apple juice
  • 1 cup oat flour 
  • 2 cups rolled oats
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 3 bananas
  • 1 teaspoon vanilla extract
  • 1 cup frozen blueberries
  • 1/2 cup chopped almonds

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Directions

  • preheat oven to 350 degrees. In a small bowl, soak dates in apple juice for 5-10 min. Lay a piece of  parchment paper in a 9×9 inch baking pan, making sure the sides are covered. Cut slits in the corners  of the paper so that the paper overlaps and is flat.
  • In a medium bowl, combine flour, oats, cinnamon and nutmeg. Mix and set aside. Place bananas and vanilla extract into blender. Remove dates from apple juice and set aside. Add the strained juice to the blender and blend until creamy. Add dates to the blender and pulse a few times so the dates are in small pieces.
  • Pour the banana mixture into the dry ingredient bowl. Mix until well combined. Stir in the blueberries and almonds. Using a spatula, pour the batter into baking pan. Bake at 350 degrees for 30 min, or until a toothpick inserted into the center comes out clean. Cool at room temperature for 5 to 10 min before cutting and serving.

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Image result for deviled eggs green onions

Deviled Eggs

serves: 4 – size: 2 halves – calories: 95 – carbs: 1g – old points:3pts – points+:3

Ingredients

  • 4 large hard boiled eggs, cooled, peeled
  • 2 tbsp light mayo
  • 1 tsp dijon mustard
  • paprika
  • salt and pepper
  • 3 tbsp diced green onion

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Directions

  1. Cut eggs in half longways. Remove yolks and place them in a bowl. Add mayo, mustard, salt and pepper.Stir well and pipe them back into egg whites. Top with green onion and paprika

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Image result for oatmeal

Pre Workout ‘fridge Oatmeal

Yields: 2 servings – Calories: 230 – Carbs: 38g – Total Fat: 5g  – protein: 13g

Ingredients

  • 1/3 cup low fat milk
  • 1/4 cup old fashioned oatmeal
  • 1/3 cup low fat Greek yogurt
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or agave nectar
  • 1 teaspoon cinnamon 
  • 1/2 cup applesauce or pumpkin puree

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Directions

  • Equally divide the first 6 ingredients in two half pint jars. Tightly screw lid onto jar and shake to combine. Remove the top, add applesauce and stir well. Refrigerate overnight, for up to 3 days.

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Image result for almond raisin balls

No Bake Almond Raisin Energy Balls

Yields: 16 servings – Calories: 150 – Total Fat: 7g – Carbs: 17g – Protein: 6g

Ingredients

  •  1 cup old fashioned oats
  • 1 cup raisins
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/2 cup crushed almonds
  • 1/2 cup crushed cashews

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Directions

  • In a medium bowl, mix all the ingredients. Shape dough into 1 1/2 inch balls. Store in ‘fridge.

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Image result for parmesan kale chips

Baked Parmesan Kale Chips

serves: 6 – size:1/6th – points+:1pt – smart points:1 – calories: 50 – carbs:3g – fat: 2g 

Ingredients

  • 1 bunch kale (12 oz after removed from stems)
  • 1 tsp olive oil (spray)
  • salt and pepper (very lightly, heat shrinks kale and will be very concentrated)
  • 1/2 cup shredded parmesan cheese

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Directions

  1. Preheat oven to 350F. Lightly spray 2 large baking sheets with oil.
  2. Wash and thoroughly dry kale. Remove the leaves from the thick stems and tear into bite sized pieces.
  3. Place on baking sheet, spray with olive oil and very lightly sprinkle with salt.
  4.  Bake about 10-12 min, turning and moving them around as they shrink to make sure they evenly crisp up.
  5. Top with shredded parmesan, keeping a close eye on them, bake an additional 5-6 min until the edges are crisp but not burnt. Time will vary depending on your oven.

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Image result for banana ice cream

Skinny Banana Ice Cream

servings: 2 – size: 2 bananas – calories:200 – fat: 0 – carbs: 40g – points+:0 – smart points: 0

Ingredients

  • 4 medium very ripe bananas, frozen
  • 1 tbsp vanilla extract
  • any desired toppings ( not included in nutrition info)

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Directions

  1. Peel bananas and place in the freezer until frozen.
  2. Place the frozen bananas in either a high speed blender, food processor and set on high, adding the vanilla extract. Allow to blend thoroughly.
  3. Scoop out evenly into 2 dishes and serve with or without toppings.

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