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jeudi 18 septembre 2014

5 HEALTHY SUMMER SNACK RECIPES

Summertime is all about getting together with your friends, soaking up some sun, and devouring delicious food. However, barbecues, parties, and picnics don't always have a healthy spread for those of us keeping an eye on our macros.
Don't get me wrong: I have a serious weakness for steak and potato salad, but sometimes it's nice to add a little healthy variation to traditional summer snacks. My favorite way is to pair fresh fruits and vegetables with protein ... and add a skewer!
These five recipes are quick and easy because my adventures and social life are a high priority. That's what summer is all about, after all. Most of them only have about four ingredients and take about five minutes to prepare. But trust me, they look and taste like restaurant-quality appetizers!
So the next time you're headed to a party, bring some of these simple, fresh skewers and snacks to share. Better yet, feel free to be selfish and hide them all in your fridge!

1
Caprese Salad


This Italian specialty is probably one of the most delicious combinations of flavors ever created. Layer fresh tomato, mozzarella, and basil, and you have a beautiful dish that is impossible not to like!
Ingredients
Directions
  1. Cut the mozzarella and tomatoes in quarter-inch slices.
  2. Layer them on a plate with the basil leaves.
  3. Optional: Drizzle balsamic vinegar or try a little sea salt and olive oil combination.
Nutrition Facts
Serving Size: Recipe makes 8
Amount per serving
Calories 74
Total Fat5g
Total Carbs1g
Protein5g
Caprese Salad PDF (26.5 KB)


2
Red Pear and Prosciutto Skewers


Putting together sweet pears with salty prosciutto is a seriously tasty treat. The combination of textures just makes it even better. Bring this dish to a get-together and I bet you won't even get to eat one.
Ingredients
  • 2 red pears
  • Package of prosciutto
  • Walden Farms balsamic vinegar
  • 4 skewers
Directions
  1. Chop the pears into triangular wedges.
  2. Roll slices of prosciutto and then cut into halves.
  3. Alternate pears and prosciutto on the skewers.
  4. Plate and drizzle with balsamic vinegar.
Nutrition Facts
Serving Size: Recipe Makes 4
Amount per serving
Calories 118
Total Fat6g
Total Carbs12g
Protein8g
Red Pear and Prosciutto Skewers PDF (26.4 KB)


3
Turkey Avocado Skewers


If you're watching your carb intake, these skewers are a great choice. The healthy fats from the avocado and the lean protein from the turkey are a perfect way to meet your nutritional goals without any extra or empty calories.
Ingredients
Directions
  1. Peel and chop avocados into triangular wedges.
  2. Roll turkey slices and cut into halves.
  3. Alternate avocado and turkey pieces on the skewers.
  4. Plate and drizzle with raspberry vinaigrette.
Nutrition Facts
Serving Size: Recipe makes 8
Amount per serving
Calories 104
Total Fat7g
Total Carbs4g
Protein6g
Turkey Avocado Skewers PDF (26.5 KB)


4
Cucumber Crab Wraps


The tuna and crackers snack is good, sure, but sometimes you need to add a little "fancy" to your nutrition. Instead of crackers, use fresh cucumber, and eat crab instead of tuna. It's a wonderfully refreshing low-cal play on an old favorite.
Ingredients
Directions
  1. Peel cucumber and cut lengthwise into thin strips.
  2. Combine mayo, relish, and scallions in a bowl and stir.
  3. Place mayo mixture and crab pieces on a strip of cucumber, roll the cucumber, and fasten with a toothpick.
Nutrition Facts
Serving Size: Recipe makes 6
Amount per serving
Calories 22
Total Fat1g
Total Carbs3g
Protein1g
Cucumber Crab Wraps PDF (26.5 KB)


5
Teriyaki Tangelo Chicken Skewers


These excellent skewers are made with an Asian twist. The tangelos and teriyaki go perfectly with protein-packed chicken. It's a yummy, healthy, fun dish that's secretly easy but looks gourmet.
Ingredients
  • 2 tangelos
  • Organic oven-roasted chicken breast, sliced
  • 2 tbsp fat-free teriyaki sauce
  • 8 skewers
Directions
  1. Peel and divide tangelos into triangular wedges.
  2. Roll the chicken slices and then cut into halves.
  3. Alternate tangelos and chicken slices on the skewers.
  4. Plate and drizzle with teriyaki sauce.
Nutrition Facts
Serving Size: Recipe makes 8
Amount per serving
Calories 45
Total Fat1g
Total Carbs4g
Protein5g

Teriyaki Tangelo Chicken Skewers PDF (26.6 KB)

6 DELICIOUS PROTEIN SHAKE RECIPES!

It doesn't take too many protein shakes before you realize that a mixture of powder and water isn't going to top any chef de cuisine's "Best Beverages" list. But that doesn't mean all protein shakes have to taste bad. Kick up the plain-Jane whey-and-water combo with these recipes that will please your taste buds and help you pack on lean muscle!
The best part: The directions for these recipes are incredibly easy. Just blend the ingredients together, then sip, savor, and enjoy! Now that's Clutch.

1
 THE CLUTCH "OG" SHAKE

Sometimes, you've just got to go for the classic. With bananas and peanut butter topping off a protein flurry of almond milk and ice, this shake begs the question: Is there anything better than the Clutch original?

Ingredients
The Clutch "OG" Shake PDF (106 KB)
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 250
Total Fat10 g
Total Carbs15 g
Protein25 g

2
 THE CINNAMON TOAST SHAKE

Pass on syrup-soaked bread and take a sip of this sweet shake instead. With everything from sweet potato and coconut milk to spices like cinnamon and nutmeg, this shake screams decadence in a cup. It's proof that you can have your sweets in the morning andmeet your macros, too!

Ingredients
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 290
Total Fat12 g
Total Carbs20 g
Protein25 g

3
 THE MOCHA NUT SHAKE

Skip that boring cup of Joe and reach for this shake instead. The 2-ounce espresso shot is sure to get you going, the banana and almond butter will fill you up, and the three scoops of protein powder will help keep you full while you build muscle!

Ingredients
The Mocha Nut Shake PDF (116 KB)
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 231
Total Fat9 g
Total Carbs15 g
Protein25 g

4
 THE PEANUT BUTTER AND JELLY SHAKE

Peanut butter and jelly isn't just for brown-bag school lunches anymore. Turn your childhood favorite into a muscle-building shake with this recipe!

Ingredients
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 321
Total Fat10 g
Total Carbs34 g
Protein27 g

5
 THE BANANA MEAL REPLACEMENT SHAKE

Ever find yourself on the road, away from home, or pressed for time? When you can't sit down to a full meal, replacement shakes are the way to go. This one offers up a serving of heart-healthy omega-3s (chia is the richest plant source of these healthy fats), has oatmeal to help curb your appetite, antioxidant-rich almond butter, and potassium and energy from bananas. Yum!

Ingredients
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 378
Total Fat17 g
Total Carbs34 g
Protein30 g

BANANA MEAL REPLACEMENT: "BUILD" EDITION

Looking for a heartier take on this replacement shake? Bulk up and build muscle with this recipe that calls for an extra tablespoon of peanut butter, an extra half cup of oats, and a touch more almond milk.
Ingredients
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 625
Total Fat29 g
Total Carbs64 g
Protein38 g

6
 THE CLUTCH-BERRY MEAL REPLACEMENT SHAKE

Not all meal replacement shakes are created equally. This one offers up a serving of frozen berries for that extra dose of vitamins and minerals—and a sweet flavor punch. It's berry-licious!

Ingredients
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 366
Total Fat17 g
Total Carbs30 g
Protein30 g

CLUTCH-BERRY MEAL REPLACEMENT: "BUILD" EDITION


Double your dose of that delicious berry flavor and throw in another tablespoon of almond butter, an extra half cup of oats, and a splash more of almond milk to turn this into a mass-building treat!
Ingredients
NUTRITION FACTS
Serving Size (1 shake)Recipe yields 1
Amount per serving
Calories 630
Total Fat29 g
Total Carbs65 g
Protein39 g

BODYBUILDING MOTIVATION GET READY



APPLE PIE PROTEIN CUPCAKES!


It may be summer, but the warming flavors of apple pie never go out of season. T
hat sweet, nutty scent of a lattice-enclosed pastry filled with apples coated in a cinnamon sugar glaze—delicious! But taste and health don't always go hand-in-hand. Luckily, my apple pie protein cupcakes are the exception. They're moist, delicious, and pack a protein punch!
These cupcakes lack the fattening ingredients you'd find in traditional baked goods such as butter, table sugar, and refined flour. Instead, these sweet treats contain healthier alternatives that don't compromise the flavor and texture we all know and love.
What's my secret ingredient, you ask? Coconut!

GO COCO CRAZY

Who knew you could do so much with the humble coconut tree? It has been used to produce a range of healthy baking ingredients including coconut oil and coconut sugar, both of which are featured in this recipe.
Coconut sugar is a sweetener made from the sap of coconut palm tree blossoms. It has a delicious rich caramel flavor and contains micronutrients like zinc, calcium, andmagnesium. It also has a low glycemic index, which helps reduce large fluctuations in blood sugar and the resulting release of insulin.

Coconut oil has been hailed as a superfood due to its ability to improve brain function, increase immunity, and fight disease. It is a great source of fast-releasing energy and it fills you up longer. Plus, coconut oil tastes absolutely delicious. Trust me, I can eat it straight out of the jar!

APPLE PIE PROTEIN CUPCAKES

These cupcakes each boast 16 grams of high-quality protein and are made using Optimum Nutrition's Gold Standard whey and casein. They make a perfect post-workout treat, quick breakfast option, or an easy on-the-go snack.
So get out that mixing bowl, put on your apron, and get cooking. With these treats, you can have your cupcakes and eat them, too!
Ingredients (For Muffins)
Directions (For Muffins)
  1. Preheat your oven to 350 F (180 C).
  2. Add all ingredients into a mixing bowl and, using a spoon, combine into a smooth cake batter.
  3. Equally divide the mixture between 10 muffin cases and bake for 15-20 minutes until cooked through. Simple and delicious!
Ingredients (For Frosting)
Directions
  1. In a small mixing bowl, combine the casein and the yogurt.
  2. Slowly add in the milk until you reach your desired frosting consistency.
  3. Once the cupcakes have completely cooled (be patient!), you can pop the frosting on with a spoon. If you're feeling fancy, you can use a piping bag and nozzle!
TIP
Go wild with your toppings—this is where you can get creative! I added chia seeds and chopped almonds for an extra crunch. You could use dark chocolate chips, coconut flakes, or even fresh fruit. Get creative and add your own twist!
NUTRITION FACTS
Serving Size: 1 muffin (with frosting)
Recipe Yields: 10 muffins
Amount per serving
Calories 298
Total Fat18.4g
Total Carbs21.1g
Protein16.4g

 
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