Naturally Good Snacks

Ingredients:

• 3 cups old-fashioned rolled oats
• 1 cup pecans, roughly chopped
• 1 cup walnuts, roughly chopped
• ½ cup pumpkin seeds (pepitas)
• ½ cup shredded coconut (optional)
• ¼ cup brown sugar or coconut sugar
• ¼ cup honey or maple syrup
• ¼ cup melted coconut oil or olive oil
• 1 tsp vanilla extract
• 1 tsp cinnamon
• ¼ tsp salt
• ½ cup dried fruit (optional, added after baking)

Instructions:

1. Preheat oven to 325°F (165°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine oats, pecans, walnuts, pumpkin seeds, coconut (if using), sugar, cinnamon, and salt.
3. In a small bowl, whisk together the honey or maple syrup, melted oil, and vanilla extract.
4. Pour the wet mixture over the dry ingredients and stir until evenly coated.
5. Spread the granola evenly onto the baking sheet and bake for 25–30 minutes, stirring halfway through, until golden brown.
6. Allow to cool completely before mixing in dried fruit (if using).
7. Store in an airtight container for up to two weeks.

Total Protein in Full Recipe: ~62g

Ingredients:

• 1 cup raw pumpkin seeds (rinsed and dried)
• 1–2 tablespoons olive oil or melted butter
• ½ teaspoon salt (or to taste)
• Optional seasonings (choose your favorite):
  
  • Garlic powder
  • Paprika
  • Chili powder
  • Cinnamon and sugar (for a sweet version)
  • Everything bagel seasoning
  • Cayenne pepper (for a spicy kick)

Instructions:

1. Preheat the oven to 300°F (150°C).
2. Clean the seeds by rinsing them in a colander to remove pulp. Pat dry with a clean towel—dry seeds roast better!
3. Season the seeds in a bowl with olive oil or melted butter and salt. Add your chosen seasonings.
4. Spread evenly on a parchment-lined or lightly greased baking sheet in a single layer.
5. Roast for 20–30 minutes, stirring every 10 minutes. They're done when golden brown and crunchy.
6. Cool completely before eating. Store in an airtight container for up to 1 week.

Tips:

• For extra crispiness, boil seeds in salted water for 10 minutes before drying and roasting.
• Mix savory and sweet batches for variety!

Total Protein (per 1 cup of roasted pumpkin seeds):
~12 grams of protein

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp garlic powder
• ¼ tsp paprika (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat chickpeas dry with a paper towel.
3. Toss with olive oil and seasonings.
4. Spread on a baking sheet in a single layer.
5. Roast for 30–40 minutes, shaking the pan halfway through, until crispy.

👉 Protein boost: ~6g protein per ½ cup

Ingredients:

• 1 cup rolled oats
• ½ cup natural peanut butter
• ¼ cup honey or maple syrup
• 2 tbsp chia seeds
• 1 scoop vanilla or chocolate protein powder

Instructions:

1. Mix all ingredients in a bowl until well combined.
2. Roll into 1-inch balls.
3. Place in a container and refrigerate for 30 minutes to firm up.

👉 Protein boost: ~7–10g per 2 balls (depends on protein powder used)

Ingredients:

• 1 cup chopped rotisserie chicken
• ½ can Mexican-style corn
• 1 tbsp butter
• Salt and pepper to taste
• 1 tsp homemade Tajin seasoning
• 2 tbsp salsa
• Shredded cheddar or Mexican blend cheese
• Tortilla chips
• Optional dip: sour cream mixed with a little salsa

Instructions:

1. Sauté the corn:
   Melt butter in a skillet over medium heat. Add the canned corn and cook until heated through. Season with salt, pepper, and Tajin.
2. Mix in chicken and salsa:
   Stir in the chopped rotisserie chicken and salsa. Cook for another 1–2 minutes until everything is well combined and warm.
3. Assemble the nachos:
   Spread a layer of tortilla chips on a cookie sheet. Spoon the chicken and corn mixture evenly over the chips. Top with a generous layer of shredded cheese.
4. Broil:
   Place under the broiler for 5–10 minutes, watching closely, until the cheese is melted and the edges of the chips start to brown.
5. Serve:
   Mix some sour cream and salsa for a quick dipping sauce and enjoy!

Ingredients:

• 2 hard-boiled eggs, peeled
• ½ cup sliced cucumbers, bell peppers, or carrots
• 2 tbsp hummus

Instructions:

1. Slice eggs in half or quarters.
2. Arrange with veggie sticks.
3. Serve with hummus for dipping.

👉 Protein boost: ~12–14g per serving

Ingredients:

• 2–3 vegetables of your choice (kale, sweet potatoes, zucchini, beets, carrots, etc.)

• 1-2 tbsp olive oil

• 1 tsp salt

• Optional seasonings: black pepper, garlic powder, paprika, rosemary, or nutritional yeast

Instructions for Kale Chips:

1. Preheat Oven: Set your oven to 350°F (175°C).

2. Prepare Kale: Remove kale leaves from stems and tear into chip-sized pieces. Wash and dry thoroughly.

3. Season Kale: Toss the kale with olive oil and salt (plus any additional seasoning).

4. Bake: Spread kale on a baking sheet in a single layer and bake for 10–15 minutes, checking frequently to avoid burning.

Instructions for Root Vegetable Chips (Sweet Potatoes, Beets, Carrots):

1. Preheat Oven: Set your oven to 375°F (190°C).

2. Slice Vegetables: Thinly slice vegetables using a mandoline or sharp knife for even cooking.

3. Season Vegetables: Toss the slices with olive oil, salt, and optional seasonings.

4. Bake: Arrange slices in a single layer on a parchment-lined baking sheet. Bake for 15–20 minutes, flipping halfway through. Watch closely to prevent burning.

5. Cool and Store: Let cool before eating. Store in an airtight container for up to 3 days.

Ingredients

• 1 jalapeño, seeded and finely minced
• 1/2 cup diced red onion
• 3 garlic cloves, finely minced
• 1/4 cup fresh cilantro, finely chopped (sub: parsley)
• 8 large ripe avocados
• Juice of 3 limes
• 1 1/2 teaspoons sea salt (or to taste)
• 1/2 teaspoon black pepper (or to taste)
• 1 1/2 teaspoons cumin
• 1/2 cup cherry tomatoes, diced

Instructions

1. In a large bowl, add jalapeño, onion, garlic cloves, and cilantro.
2. Cut avocados lengthwise, remove pits, and dig out flesh with a spoon. Add to bowl.
3. Squeeze lime juice over the top of avocados.
4. Add salt, pepper, and cumin to bowl.
5. Use a potato masher (or fork) to mash avocados to desired consistency, making sure to combine the ingredients well as you do.
6. Test seasoning and add more salt or pepper as needed.
7. Stir in the tomatoes until well combined. Serve immediately.

Notes/Tips

• Did you know you can freeze avocados?
• Here are a few tips to prevent browning of leftovers and make it last longer:
  • Place the avocado pit in the guacamole (yes, this slows browning!)
  • Squeeze lemon or lime juice over the top
  • Place plastic wrap on top of the surface of the guacamole (try not to let any air get to it) and put it in the fridge