Tag Archives: Snacks

banana nut hemp seed muffins

Banana Nut Hemp Seed Muffins

banana nut hemp seed muffins

Servings: 12, Serving Size: 1 muffin

 Calories: 230, Protein: 5 g, Carbohydrate: 30 g, Dietary Fiber: 3 g Total Fat: 11 g, Sodium: 105 mg, Sugar: 8 g


4 ripe bananas, mashed

1/3 c. melted butter

½ c. dark brown sugar

1 egg, beaten

1 tsp. baking soda

1 ½ c. whole what flour

½ c. almonds, sliced

1 Tbsp. hemp seeds


Preheat oven to 375 degrees F. Lightly grease the cups of a standard 12-cup muffin pan or line with paper muffin liners.

In a large bowl, combine the flour, baking soda, hemp seeds and almonds.

In another bowl, combine the melted butter, brown sugar, eggs and bananas. Mix together.

Stir creamed mixture a bit at a time to the flour. Mix together, until thoroughly combined.

Scoop an equal amount of batter into muffin cups.

Bake in preheated oven for 20 minutes, until a toothpick inserted into center of a muffin comes out clean.


Healthy Snacking 101

Veggie Tray

I feel as though snacking has developed a bad reputation in our society. Ever so often, I come across articles that discuss how snacking contributes to eating an excess of calories, how it promotes weight gain, and how it can be detrimental to one’s weight loss plan.

There are two sides to every story and even though snacking may sabotage your weight loss efforts, keep in mind that there is a wrong and a right way to snack.  The key  is for you to ‘snack smart’.

Here are some benefits of snacking:

  • Consuming a healthy snack between meals can suppress your hunger
  • Snacking can prevent overeating at meals by controlling your appetite throughout the day
  • Eating small, frequent snacks throughout the day keeps your metabolism revved up
  • Snacking provides necessary fuel needed to prepare and recover from exercise
  • It can help you close nutritional gaps in your diet

When choosing a snack, pick foods that satisfy your hunger, supply your body with energy, and are rich in nutrients. In order to ‘snack smart’ choose from the following food groups:

  • Fruits and Vegetables – These are nutrient dense and have low calories
  • Whole grains­ – Rich in fiber and complex carbohydrates for an efficient energy boost
  • Low fat dairy products – Excellent sources of calcium and protein
  • Nuts and Seeds – Provide protein for satiety. However, they are calorically dense  so do not  consume these in large quantities

Keep in mind that snacks that are 100 calories or less will help you stay within your daily caloric allowance. 

When in the mood for something crunchy:

Choose apples, celery sticks, carrots, and unsalted rice cakes

When in the mood for something sweet:

Try fresh or frozen fruit, Jell-O, or Low-fat or fat-free unsweetened fruit yogurt

When in the mood for something savory:

Pick unsalted nuts, low-sodium crackers, or low-sodium, low-fat popcorn

When in the mood for a drink:

Choose water, tea, plain coffee, unsweetened juices, or fat free milk

Bottom line … when done sensibly, and in moderation, snacking isn’t bad for you.