Healthy Snacks On The Go! (Oatmeal Raisin Bars Recipe Included!

With both of us having full time jobs, running Vegmenufortheweek.com, exercise schedules and busy families and their schedules to run, knowing what healthy snacks on the go can be a challenge, especially with having food sensitivities. Like many others, we are very healthy eaters, however when faced with busy schedules and life’s little challenges, we are just as inclined as the next person to break from our healthy patterns when forethought is not part of the equation. We both tend to prepare for long days away from our homes with healthy food ammunition!

I leave my house weekdays at 5:45am and drive an hour and twenty minutes every day to work. I pick up my briefcase, my purse and a cloth bag filled with food to take me through the day. A container of fresh cut carrots, cucumbers and celery, a bag of mixed nuts and seeds, a small zippy container of fresh salsa and tofu sour cream to go with the organic blue corn chips I keep in a drawer at the office, one of the recipes I have prepared for all of you and some type of leafy green. I may not consume everything I have packed, but when I follow this regime, I am never caught without a healthy option. When I don’t take the time to prepare for the 14 hours I am away from home, I go looking for anything and everything I can put to my lips!

Half the battle is having the healthy ingredients on hand. In my cupboard at any given time you will find pumpkin seeds, almonds, pecans, walnuts, sunflower seeds, cashews, low salt brown rice or almond crackers and organic corn chips. In my fridge, there is almost always a cucumber, celery, carrots, avocado, green onions, cilantro, spinach, *fresh salsa, tofu sour cream, **plant based milk with ripe tomatoes on the counter and mixed berries in the freezer. For me this combination of ingredients gives me so many options. I can mix a smoothie, make a salad or make a snack or a dip.

We generally recommend that you buy whole fruits and vegetables and process them as you need. I personally recommend you take all of your whole fruits and vegetables out of the plastic bags they often come in. When in season, buy local or from markets where the produce is on display in bins as this will cut down on the toxins your body absorbs when food sits in plastic. But when you are on a tight schedule and time does not allow for getting yourself organized, many stores offer pre-cut fruits and vegetables and better to ensure you get enough into your daily food intake than not at all.

Snacks can be a healthy part of your daily intake however they can be high calorie if purchasing snack bars and prepared items. Try to keep your snack calorie count to less than 200 calories. This is pretty simple as you can see from what I have listed above. Our goal should be to keep a balance of carb, fat and protein, however snacks will not always meet these guidelines but as long the choices are good, then I don’t think you should stress about it too much. It is also recommended that you stay away from sugar laden snacks. These increase your blood sugar levels causing a short burst of energy with a downer following right behind it. Have you ever eaten a sugar cereal for breakfast and then began to yawn an hour or so later? Well you had experienced a sugar downer.

Snacks that work for me:

For my salty cravings:

28g Organic Blue Corn Tortillas

2 tbsp Tofutti Better than Sour Cream

2 tbsp Fresh Salsa

Calories 175, Carbs 22g, Fat 9g and Protein 3g

I have a zippy container on my desk almost every day:

1 cup of cut carrots

1 cup of cut cucumbers

1 cup of cut celery

Calories 82, Carbs 19g Fat 0g and Protein 3g

A quick assembly:

8 almond crackers

¼ avocado

¼ cup cucumber

1 small vine ripened tomato

Slice tomato and cucumber, place on cracker, top with avocado and sea salt

Calories 140 Carbs17g Fat 5g Protein 4g

Snacks that work for Lyndsay:

8 brown rice crackers

2 tbsp hummus

Calories 134 Carbs 19g Fat 6g Protein 3g

1 brown rice cake

2 tbsp natural peanut butter

Calories 105 Carbs 13g Fat 5g Protein 3g

Kale chips

Calories 56 Carbs 8g Fat 3g Protein 3g

*I live in Ottawa Ontario where Signature Foods makes a fantastic fresh salsa that has no preservatives and no additives. The hotter version is my favourite and although salsa is an easy recipe, I am happy to purchase this product.

**I tend to mix up my plant based milks. I switch from week to week between coconut, almond, soy and rice. Just depends on my mood when I am out shopping. I am sure if you read labels, you would find that there are similar products in your local grocery store.

Remember, the less preservatives and sugars in your snacks the better! Try and make as much as you can from scratch, this way you are controlling what is going into your body; buy organic and local, and lastly whole foods are your best chance at a healthy, satisfying and filling snack.

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What’s on the menu this week?

• Millet Salad
• Artichoke Stew with Polenta
• Thai Red Curry Noodle Bowl
• Spring Mix with Honey Lime Dressing
• Taco's!
• Brunch: Blueberry Muffins
• Dessert: Mixed Berries with Whipped Topping

Enjoy!

Lyndsay & Laurie

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Contact us at lyndsay@vegmenufortheweek.com


RECIPE From Menu For The Week

Dawn Billesbach, owner of Menu For The Week has graciously offered us this delicious Oatmeal Raisin Bars to include in our newsletter.

Oatmeal Raisin Bars
Makes: 24 Bars

Active Prep Time: 20 minutes | Bake Time: 30 minutes



"This makes a ton, but my kids eat them for several days. They are great for breakfast, but also snacks and lunch boxes."

1/2 cup brown sugar
1/2 cup sugar
1/2 stick (or 1/4 cup) butter - softened
3/4 cup applesauce
1 egg
3 tablespoons milk
1 teaspoon vanilla extract
1/2 cup flour
1 teaspoon baking soda
1 teaspoon cinnamon
3 cups oats
1 cup raisins

1) Preheat oven to 350. Beat sugars and butter. Add applesauce, egg, milk, and vanilla.

2) In a separate bowl, combine flour, baking soda, and cinnamon. Add to butter mixture. Stir in oats and raisins.

3) Spread into an ungreased 13 x 9 inch baking dish (divide it into 2 (8 inch) dishes if necessary.) Bake for 25 - 30 minutes.

Dawn's specialty has been making tasty recipes that are loved by all members of the family. Her recipes are Mom, Dad & Kid approved!

For more delicious recipes from Dawn, you can check out her blog at: http://mealplanningmom.wordpress.com/
Follow her on facebook: http://www.facebook.com/MealPlanningMom