Healthy Snack Idea: Seed Bar

by Healthy Kitchen Assistant Chef Carrie Adams

A snack bar that is healthy and actually tastes good is hard to come by. Thankfully, the H3 Healthy Kitchen is devoted to creating recipes that are both nutritious and delicious. The healthy Seed Bar recipe tastes amazing; plus, it's a easy and fun recipe to make with the entire family. So roll up your sleeves, grab the kids and start some healthy snacking!

Ingredients:

½ cup Pumpkin Seeds

⅓ cup Coconut flake, unsweetened

3 Tablespoons Sesame Seeds

3 Tablespoons Chia seeds

½ teaspoon Baking powder

½ teaspoon Salt

¼ cup Canola oil

⅓ cup Apple Butter

1 Tablespoon Vanilla extract

1 teaspoon Cinnamon, ground

½ cup 10 grain flour

1 cup Apricots, dried, chopped

⅓ cup Chocolate chips (optional)

Chef's Note: The apricots in this recipe can be subbed with any dried fruit, i.e., cherries, cranberries, dates, raisins, etc.

Steps:

• Preheat oven to 325 degrees F.


• Mix dry ingredients together except coconut. Set aside


• Mix wet ingredients and cinnamon together separately.


• Combine all ingredients, its ok if it seems too crumbly.


• Press down in a greased 9x13” pan, sprinkle coconut on top.


• Bake in oven for 20-25 minutes.


• Cool, cut and serve!

Nutrition:

Servings: 20

Serving Size: 1 bar

Calories: 140 calories

Fat: 8 grams

Protein: 3 grams

Carbohydrates: 15 grams

Sodium: 70 milligrams

Fiber: 2 grams

Trail Mix Fudge Bar

by Hilton Head Health Assistant Chef Carrie Adams

With all the unhealthy snack options floating around during the holidays, the H3 Healthy Kitchen wants to treat you to a healthy, chocolatey treat. The Trail Mix Fudge Bar has the delicious flavors of the season without the extra sugar and excess calories. These are also a great addition to any holiday gift basket!

Ingredients:

4 Tablespoons Coconut Oil

2 Tablespoons Nut Butter

2 Tablespoons Maple Syrup

4 Tablespoons Cocoa Powder

¼ teaspoon Salt

1 Tablespoons Chia Seeds

1 Cup Quinoa, cooked

½ cup Cranberries, dried

¼ cup Pistachios, toasted, chopped

2 Tablespoons Coconut, shredded, unsweetened

Steps:

• Melt together oil, butter, cocoa powder, maple syrup and salt.


• In a separate bowl, combine all the dry ingredients.


• Stir the liquid mixture into the dry ingredients then pour into a lined loaf pan.


• Let it sit in the refrigerator or freezer until solid.


• Cut and enjoy!

Nutrition:

Servings: 12

Serving Size: 1 piece

Calories 130 calories

Fat: 8 grams

What's your favorite healthy holiday snack?

Snack Attack: The Bar Exam

Guest Post from Jeff Ford, H3 Program Intern

As Americans we are always on the go, things to do people to see right? The only problem with keeping our commitments and sticking to these busy schedules is sometimes our lifestyles seem to throw our nutrition on the back burner. In all honesty it’s no ones fault, just the way life is!

With school now back in full session and work beginning to pick up, it becomes very difficult to make the right choices or even have time to grab a snack.

Fruits, vegetables, and unprocessed foods will ALWAYS be the preferred route, but today I’ve got some great alternatives when time doesn’t allow for that H3 Metabo or cutting up them apples, and sprinkling that cinnamon.



Over the years, I have tried many nutrition (snack and meal) bars each with their own unique flare. I have grown accustom to choosing the healthiest bars whether traveling or switching between college classes.

These are my favorites:

Fiber One – Packed with fiber, 35% of your daily fiber (9 grams) and only 140 calories! The only issue here is one of the ingredients is HFC (high fructose corn syrup), which should be consumed in moderation. Flavors include: oats and peanut butter, chocolate, caramel, apple streusel, and strawberries.

Kashi Go Lean Crunch – Pretty amazing bars, surprisingly low in fat and delicious. These bars are rather new to the scene, but provide superior taste to the previous TLC bars, yet again another great option provided by Kashi. (try the caramel)

Luna Snack, Nutz over Chocolate – I had never heard of these bars, but they look great nutritionally, especially if your looking for a lower calorie option. Trusted and tasteful brand, certainly time to try (I can’t wait)!

South Beach Living Snack Bars – What it lacks tastefully the bar makes up nutritionally, another very nice low-calorie option with minimal sugars.

CLIF Bar* – In one word these bars are … Phenomenal.  Great for hikes and other adventures, plus 70% of the ingredients are certified organic. These scrumptious oats can be confused for a candy bar. The only evident concern is definitely moderation because of the amount of sugars.  Flavors include: chocolate brownie, carrot cake, peanut toffee buzz, crunchy peanut butter, oatmeal raisin, and plenty more.

PowerBar Harvest* – Much better tasting than the original “PowerBar” and packed with added protein. If you like whole-grains this is the perfect choice for you. Again, watch the amount of sugar, nevertheless a great supplement with time constraints. A few sweet flavors include: double chocolate, chunky cherry crunch, oatmeal cookie, etc.

Odawalla Bar* – Rather new to the scene, yet these bars have made their mark in my mind. Contain nothing artificial – organic oats, bananas, raisins and citrus. Some cool flavors include: mocha walla, superfood, chocolate peanut butter, and more!

* Pair these with a fruit or small salad for an on the go breakfast or lunch!

Snack Bars	Fiber	Protein	Fat	Sugar	Taste	Calorie Rating
Fiber One (140 Calories)	A+	C-	B	B	A +	B+
Kashi Go Lean Crunch (150 Calories)	A-	A-	B+	C+	A	B
Luna Snack, Nutz over Chocolate (80 Calories)	D	C	A	A -	NEW!	A+
SB Living Snack (100 Calories)	B+	B+	B-	A	C	A
On the GO Meal Bars CLIF Bar (250 Calories)	B+	A-	B+	D+	A+	C-
PowerBar Harvest (240 Calories)	B+	B	A-	D	B+	C
Odawalla Bars (210 Calories)	B	A-	A	D+	A	C+
Rating of B =	3g	5g	Sat. < 3g	<10g	Preference	150

 

Honorable Mentions:

Snack:

Gnu Bar – One of Bob Wright’s, H3 Director of Education favorites. These bars can only be ordered online, but contain the highest amount of fiber for the least amount of calories out of any bar by far (130 Cal. 12g Fiber 4g Protein).

Meal:

Larabar Bar – Definitely one of my top bars when I can’t squeeze in a meal, they are simple, but satisfying. Minimal ingredients, the chocolate coconut rocks all-natural dates, almonds, walnuts, unsweetened coconut and cocoa powder.
(220 Calories, 5g Fiber, 5g Protein)

Luna Bar – designed and targeted for women, not going to lie they are very tasty I just feel weird purchasing them. Also, owned by the CLIF Bar company.
(180 Calories 3g Fiber 10g Protein).

So did your bar pass the exam? Hopefully, otherwise it may be time to study up and switch to one of these tasty treats. Lastly, remember these snacks are no substitutes for fresh whole foods or the patented H3 Metabo Meal. These are excellent choices; however should be consumed in moderation.