Best Snacks

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

nut seed spread

Best Snacks

Some nuts and seeds, like walnuts, hemp, chia, and flax, are rich sources of heart- and brain-friendly omega-3 fatty acids.

Other nuts are rich in specific nutrients:  almonds in calcium, sunflower seeds in vitamin E.

So, boost your diet every day with the plant protein and potent nutrients found in 1-2 servings (1 ounce of nuts or seeds, or 2 tablespoons of nut or seed butter) of a variety of nuts and seeds.

It’s easy, just sprinkle flax (ground, so you can absorb its nutrients), hemp, or chia into cereals and smoothies, stir chopped nuts into porridge; spread nut or seed butters over whole grain toast or flatbread, sprinkle nuts or seeds over salads; and fold nuts, seeds, and their butters into baked goods, like bars, breads, and muffins.

Best of all, whether you’re on the run or relaxing at home, a handful of nuts or seeds makes for one of the best snacks on the planet.

Recipe of the Day:  Artisanal Nut and Seed Spread

Active Preparation Time:  10 minutes

Total Preparation Time:  10 minutes

Nut and seed butters are a popular way to enjoy the protein, healthy fats, fiber, and antioxidants of these plant foods.

But did you know you can make your own artisanal brand of nut or seed butter at home – just the way you like it?

This version is loaded with a variety of nuts and seeds, as well as cocoa powder, cinnamon, and a touch of sweetness.

Blend up a batch and use it on your whole grain toast or sandwiches all week long.

Makes 8 servings (about 1-1/2 tablespoons each)

1/4 cup unsalted whole peanuts

1/4 cup unsalted whole almonds

1/4 cup unsalted whole pecans

1 tablespoon whole flaxseeds

1 tablespoon hemp seeds

1 tablespoons unsalted sunflower seeds

2 tablespoons peanut oil

1 tablespoon cocoa powder

1/2 teaspoon cinnamon

1 teaspoon honey or maple syrup

*Use as many organic ingredients as possible.

1.  Combine all the ingredients in a small food processor or blender.  Process for about 3-5 minutes into a spreadable yet chunky consistency.  Pause and scrape down the sides of the blender as needed.

Note:  Store in an airtight container at room temperature for up to 3 weeks.

Variations:  You can substitute unsalted hazelnuts, walnuts, pine nuts, or pistachios for the peanuts, almonds, or pecans.  You can also substitute chia or sesame seeds for the hemp seeds.

Per serving:  157 calories, 15 g total fat (1.5 g saturated), 1 mg sodium, 5 g total carbohydrates (1.5 g sugar), 2 g fiber, 4 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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