a few small bites - intentionally eat · if you prefer a runny salsa, then mix with 1 tbsp of sugar...
TRANSCRIPT
Small Bites
A Few
Healthier versions of classic snacks
Intentionally .comEat
I’m a writer, animal lover, health coach, author of Small Bites, Big Results: A
Common Sense Guide to Weight Loss, and don’t tell anyone, but I have been
known to binge watch Andy Griffith.
Fifteen years ago, I was obese and weighed nearly 300 pounds. After
experiencing an excruciating back injury that immobilized me for over a month, I
reached a turning point. I started moving more (you’ll notice I don’t like calling it
exercise), eating healthier, and praying big time, because I really didn’t want to do
either.
One Small Bite at a time, I began losing weight and changing my lifestyle. It took
me four long years, but those years transformed me and helped me realize that I
had a cruddy relationship with food. I used it and abused it.
My relationship still isn’t perfect, but I recognize a little sooner when I’m turning to
food for emotional comfort. Now, I realize the difference between a craving and
hunger. Sometimes I crave because I haven’t nourished my body with REAL foods
and sometimes it’s because traffic sucked, the house is a mess, and my new recipe
flopped.
After all of these years I’ve learned no relationship is perfect and that’s okay. Some
days I will use food and some days I will nourish myself with solitude, nature, and
peace. It all belongs. That’s the balance I have learned. I refuse to mentally flog
myself for eating a cookie. Cookies are good and I will eat them, just not the whole
box (God willing).
Hi, I'mCindy!
There are several reasons I love this recipe
1. It's easy!
2. It's healthy!
3. It's delish and everyone loves it!
Best of all, I can use fruit that is a few days away from the compost pile!
It's a great recipe for getting rid of fruit that has seen better days, but is
still good.
Bonus Tip: You can ditch the cream cheese and make it even healthier!
Get ready to receive compliments and be thanked for bringing something
healthy to the party!
Creamy Fruit Salsa
Intentionally .comEat
Appetizers
Creamy Fruit Salsa
2 kiwi, peeled & diced
1 cup purple grapes, chopped
1 cup blueberries, chopped
1 orange, peeled & diced
1 cup cherries, pitted & chopped (I used frozen)
1 Anaheim pepper, diced (I’m a wimp, so use as hot as you want)
1 red bell pepper, diced
1/4 cup onion, chopped
2 Tbsp apricot jam (or any kind you like)
8 oz dairy free cream cheese (I used Tofutti)
Tortilla chips
Ingredients
DirectionsThis is a great recipe if you like working on your knife skills! Chop, dice,
and cut the fruit and veg. Toss it all together and mix in the 2 tbsp of
jam. The jam will help hold it together and sweeten it a little.
If you prefer a runny salsa, then mix with 1 Tbsp of sugar instead of the
jam. It will help the fruit to release their juices and also sweeten it.
Alternatively, if you are a dangerous knife wielding chef, then you can
use your food processor. Remember, the more you process it, the finer
it will be. If you like a chunky salsa, just pulse it a couple of times.
Spinach Artichoke Dip
You will never know this dip is healthier than the typical spin dip.This
recipe might have some ingredients you haven't heard of, but you will be
able to easily find them. I bet you will fall in love with them like I did.
I use Vegenaise rather than mayo and that makes it cholesterol free! If you
haven't tried it, I highly recommend getting some and replacing your mayo.
You won't regret it. You can find it in the refrigerated section in the healthy
area of your grocery store.
I also use nutritional yeast instead of parmesan and that keeps my dip
CHOLESTEROL FREE and lower in calories! You will never miss it, plus it
provides you with a complete source of protein and vitamins, especially B
vitamins. It's a great superfood! Again, check the healthy section at your
store
Ingredients
Spinach Artichoke Dip
12 oz artichoke hearts
5 oz frozen spinach
1 clove garlic, minced
1 cup Vegenaise
1/2 cup nutritional yeast
Directions
1. Preheat oven to 350 degrees.
2. Mix all ingredients and stir.
3. Bake for 20 minutes.
I told you it was easy! Enjoy!
Salad
Broccoli Cranberry SaladThis salad is packed with nutrients AND the flavors come alive in this
Broccoli Cranberry Salad with apples and nuts! It's all tossed in a
creamy and tangy dressing. Serve cold and enjoy!
Broccoli salads are one of my favorites. I love them because they’re
delish, keep so well in the fridge and I can eat a batch for days! Best of
all, you can change up this classic recipe for the season. Try adding
cranberries instead of raisins, swap walnuts for sunflower seeds (I used
cashews in my latest because that's what I had on hand!) And I added
apples which I really love for the crunch! I've even tried grapes and it
was fabulous, too. You almost can't go wrong.
Give it a try and tell me what creation you come up with!
Intentionally .comEat
Broccoli Cranberry Salad
Ingredients
3 cups raw broccoli, diced
1/2 small sweet onion, finely diced
1/2 cup cranberries (make sure they are fruit sweetened and don’t
have sulfur dioxide)
1/4 cup quinoa, cooked
1/4 cup nuts or seeds
1/4 apple, diced
3/4 cup Vegenaise (use mayo if you must, but Vegenaise is
cholesterol free and tastes fabulous)
1/8 cup water
1 T orange juice
Directions1. In a large mixing bowl, add broccoli, onion, cranberries, quinoa, nuts
and apple.
2. In a smaller bowl, add vegenaise, water and orange juice. Stir until
well combined.
3. Add dressing to broccoli mixture. Stir until well combined, chill for 30
minutes in refrigerator.
Keep covered in refrigerator when not serving.
Tip: Do not cook the broccoli! This salad is best when the veggies are
raw.
Smokey Chipotle Salsa
Who doesn't love salsa?! It's great for you, however the tortilla chips
aren't the best. I suggest you make your own for a healthier treat.
Regardless, you will love the smokey flavor of this spicy salsa!
Smokey Chipotle Salsa
2 15 oz cans diced fire roasted tomatoes
1 poblano or anaheim pepper, chopped and seeded
1 onion, diced
1/2 lime juiced
1 tsp ground cumin
1 2 chipotle peppers in adobo (depending on your heat tolerance
1 bunch cilantro, stems removed
Salt & Pepper to taste
Ingredients
Directions
Add all to a food processor and blend until totally combined. Enjoy!
Desserts
Best Ever Chocolate ChipCookies
These cookies are just as good as the classic + they are healthier!
Pack them in a pretty box or tin and pass them out to your neighbors, friends,
anyone you want to show some love to.
I don't know if you are like me, but I don't bake very often because I will eat
everything that I bake. That is a problem!
So, when I bake, I eat a little and giveaway a lot. That's Intentionally Eating! I don't
deny myself, but I also don't indulge myself. I enjoy desserts and baked goods in
moderation.
Best Ever Chocolate ChipCookies
Ingredients
2 1/4 cups flour – use whatever flour you prefer
1 tsp baking soda
1/4 tsp salt
1/2 cup sugar or 1/2 tsp pure stevia
1/2 cup brown sugar or 1/2 tsp pure stevia
2 sticks vegan butter, softened
1 tsp vanilla
2 eggs – vegan egg substitute
4.5 oz dark chocolate chips
nuts, optional
Directions
1. Place the first 5 ingredients in a large mixing bowl and whisk together.
2. Add softened vegan butter, vanilla, and egg substitute and mix.
3. Add dark chocolate chips and nuts (if desired), fold in gently.
4. Drop by spoonfuls onto cookie sheet.
5. Bake 375 degrees for 9 – 12 minutes.
6. Remove from oven and place cookies on cooling rack. Cool and enjoy!
Coco-Nutty No BakesYou are going to love this healthier version of the old classic!
It doesn't get any easier 6 ingredients and only 4 steps to the best
nobake cookies!
You can serve them at your holiday gathering, take them to parties, or
package them up as gifts.
Your friends and family will love anyway that you share them! I bet
they even ask for the recipe! Feel free to give it to them.
Bonus it has coconut oil instead butter. That means it is processed
by your liver and immediately converted to energy rather than being
stored as fat! It also helps prevent heart disease and high blood
pressure, reduces inflammation, and improves digestion. The benefits
are almost endless!
Coco-Nutty No Bakes
Ingredients1 cup peanut butter
1/3 cup agave nectar
1/2 coconut oil
2 1/2 cups old fashioned oats
1 cup shredded coconut
1/4 cup dark chocolate chips
Directions
1. In a medium pot, over mediumlow heat, melt peanut butter, agave,
and coconut oil. Stir until smooth.
2. Remove from heat and stir in oats, shredded coconut, and chocolate
chips.
3. Spread into a 9×13 pan and press firmly.
4. Refrigerate until firm. Slice into squares and enjoy!
Remember to store these in the fridge. They contain coconut oil which
will become soft at room temperature.
Intentionally .comEat
Candied Nuts
You and everyone you know will love them! They are crunchy sweet on
the outside and cinnamony soft on the inside. They make great a great
snack for parties and the perfect gift for friends, neighbors, hostesses,
yourself…
Intentionally .comEat
Candied Nuts
Ingredients
3 cups nuts (I prefer pecans)
3/4 cup sugar
1 T cinnamon
1/4 cup water
pinch of salt
Directions
1. Bring sugar, water and cinnamon to a boil while whisking it together.
2. Add nuts and salt. Stir constantly.
3. Continue stirring until it seizes up and you just start to smell it roasting.
4. Immediately pour the nuts onto parchment paper and separate with
forks. You have to do this quickly or the nuts will stick together.
5. Serve warm or store in airtight container.
TIP: You HAVE to pay close attention to the nuts or they will burn and be
ruined. It doesn’t take but a few minutes, so stir, relax and enjoy the
process.
Why can't I stop eating??? I get frustrated but I guess not enough to stop the
constant need for food going in my mouth!! Julie
I do okay during the day, but when I get home I eat like crazy! I don't know what my
problem is. Why can't I get control of this? Amy
How am I supposed to go through Christmas without eating cookies, fudge and
candy? It's all around me at work and home. Sara
I have been in your shoes!
I know what its like to struggle with the desire to eat everything in the house! I'm
human, too, and I love sweets and bread! Hello, I'm Cindy and I'm a carb addict.
I used to struggle with this addiction and
as a result, my health suffered. My body
was inflamed, my energy was low
and I was obese.
I never want to feel that way again!
I read your emails everyday and listen to theproblems you have trying to stay on track
this time of year.
I never want you to feel that way again, either!
So how can you thrive this time of year? Eat
Clean. What do I mean by that? I mean AVOID
processed foods as much as possible.
For instance, if you eat
old fashioned oatmeal with a dollop of peanut
butter and some blueberries for breakfast,
a large salad with beans, tomatoes, avocado,
onion, and peppers for lunch, and
a veggie stirfry full of broccoli, carrots, snow peas,
celery and cabbage with brown rice for dinner
then you will be able to get off of the craving roller
coaster and back on track. If you nourish yourself
you can make wise choices about the treats you
eat. Instead of eating the entire pan of fudge you
will be able to stop at one piece and enjoy it!
I am so excited to offer you more help with getting backon track and staying there, so I created an ebook for you -
How to Intentionally Eat and Never DietAgain!
I've worked hard to put these great tips and secrets together for you. Please don't
spend another day on the craving roller coaster get off now!
Get your Guide and get free!
Intentionally Eat,
Cindy