DIY Healthy Snacks

By Amanda Kim; First Year Co-Chair

blogilates banana pancakes cropped

It’s hard to eat healthy without sacrificing your taste buds, so AIMRx has compiled a couple of easy-to-make tasty recipes for you to try this summer!

Ice Cream Sandwich, a necessity in this scalding hot weather:

Ingredients:

  • 2 ripe bananas
  • 1 cup of dry oats

Directions:

  • Cut up 1 of the bananas into coin shapes and freeze them for a couple of hours.
  • Pour the oats into a food processor and grind them into fine flour.
  • Pour the oat flour into a bowl and mash and mix the other banana on top of the flour until dough-like consistency is formed.
  • Divide the dough into 1/4ths, and flatten each quarter on an oven tray.
  • Bake the cookies for 15 minutes at 350F.
  • While you cool the cookies, take the frozen banana coins out of the freezer and put it into the food processor until it forms a cream-like consistency.
  • Take the banana ice cream and put it in the middle of the two oatmeal cookie to make a sandwich!

Calories:

  • Total: 260 calories each (may vary between different oatmeal brands and size of bananas)

Benefits:

  • Bananas: known to be high in potassium, which is beneficial for the body to build proteins, break down and use carbohydrates for energy, build muscle, control the electrical activity of the heart, and control acid-base balance throughout the body. Bananas are a good source of vitamin B6, which is important for the body to produce several neurotransmitters.
  • Oats: Oats contain many nutrients such as potassium, fiber, proteins, magnesium, and iron. Potassium is a nutrient with many benefits from aiding the body’s absorption and use of carbohydrates to even helping control the activity of the heart. Fibers are known to aid digestion and to prevent constipation. Proteins from oats are broken down into amino acids within the body, which can be used for growth and repair of cells. Magnesium is an essential metal for the body since it aids so many different reactions and processes throughout the entire body. It helps to maintain normal nerve and muscle function, helps regulate blood sugar levels, helps maintain bone strength, and many other functions. Iron is essential to produce hemoglobin, which enables the red blood cells to carry oxygen all over the body.

Overnight Oats, delicious breakfast ready-to-eat before those 8am classes.

Ingredients:

  • ¼ cup of dry oats
  • ⅓ cup of almond milk
  • ½ cup of low fat Greek yogurt
  • 1½ tsp chia seeds
  • 1 cup blueberries and blackberries

Directions:

  • Put all the ingredients in a bowl or jar, mix, and chill in the fridge.

Calories:

  • Total: 260.6 calories

Benefits:

  • Oats: Oats contain many nutrients such as potassium, fiber, proteins, magnesium, and iron.
  • Almond Milk – Almond milk is an alternative form of diary, containing less fat and no lactose as compared to regular milk. Additionally, almond milk tends to be a good source of vitamin A and vitamin D. Vitamin A helps maintain healthy skin, teeth, and bones. Vitamin D is an essential vitamin for the absorption of calcium, leading to the bone-fortifying process of calcium.
  • Greek Yogurt – Greek yogurt is a good source of calcium, which is an important nutrient in strengthening bones.
  • Chia Seeds – Though there is insufficient evidence regarding chia seeds and weight loss, chia seeds are a good alternative to other forms of grains, such as white bread. When used as a supplement, chia seeds can provide a boost to the amount of fiber, calcium, and other nutrients.
  • Blueberries – Blueberries are famous for containing a very high amount of antioxidants. These antioxidants are beneficial to the body through minimizing the damages from oxidative stress and possibly providing some benefit in chronic conditions such as cancer and heart disease
  • Blackberries – Similar to blueberries, blackberries are also known to have high amounts of antioxidants.

Blogilates Banana Pancakes, a sweet way to start the day.

           Ingredients:

  • ½ of apple
  • ⅓ of water
  • ¼ cup of berries
  • 2 eggs
  • 1 or 2 banana(s)

Directions:

  • Making the sauce:
    • Put apple, berries, and water into the blender and blend them for about 10 seconds.
  • Making the pancakes:
    • Blend the eggs and the banana(s) together until no visible chunks can be seen
    • Pour the blended mixture onto a pan on medium heat.
    • Flip when the pancake starts to bubble and heat the other side.
    • Place on plate, stack the pancakes on top of each other, and drizzle the berry/apple sauce.
    • Can top the pancakes with more berries.

Calories:

  • Total: 375 calories

Benefits:

  • Apples – Apples are rich in fibers and antioxidants. These fibers prevent constipation and aid digestion by providing bulky indigestible material to help water remain in the stool for easier passage out of the body. Antioxidants prevent damage from oxidative stress by reducing the amount of these reactive oxygen radicals that can be found in the body. If these radicals are left to accumulate, they can cause damage in various areas of the body.
  • Berries – Berries such as blueberries and blackberries are famous for containing a very high amount of antioxidants. These antioxidants are beneficial to the body through minimizing the damages from oxidative stress and possibly providing some benefit in chronic conditions such as cancer and heart disease
  • Eggs – Eggs are known to have high cholesterol. However, this type of fat is not necessarily contributing to heart disease. A more major component of that is saturated fat, which is much more involved in blood cholesterol than the cholesterol found in eggs. Thus, a small amount of eggs can actually be healthy by providing an excellent source of proteins, iron, and other nutrients.
  • Bananas: known to be high in potassium, which is beneficial for the body to build proteins, break down and use carbohydrates for energy, build muscle, control the electrical activity of the heart, and control acid-base balance throughout the body. Bananas are a good source of vitamin B6, which is important for the body to produce several neurotransmitters.

References:

https://www.nlm.nih.gov/medlineplus/encyclopedia.html

http://www.webmd.com/

http://www.blogilates.com/blog/2013/05/30/healthy-ice-cream-sandwich-recipe/

http://www.blogilates.com/blog/2015/03/27/4-super-easy-healthy-breakfast-ideas/

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2 Comments Add yours

  1. The ice cream sandwiches are a really great idea, I will need to try it some time!

  2. Very nice DIY! Will need to give some of these a go

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