Snacks
Use these recipes as inspiration to prepare simple, homemade snacks that align with your nutrition challenge goals. With a little planning and intention, snacks can be a powerful tool to support performance, health, and consistency.
Crunchy Caribbean Plantain Chips
**1-2 servings
Ingredients:
Directions: Preheat the oven to 450°F with a rack in the center. Mix all the spices in a bowl. Peel the plantains with a knife.
Slice the plantain into thin slices (about 2mm thick). Place the plantain slices in a mixing bowl. Pour the coconut oil into the bowl and all but ½ tsp. of the spice mix. You’ll use the remaining ½ tsp once they are cooked.
Mix the slices with the oil and spices until they are coated. Lay the slices out flat onto a baking sheet, making sure none are stuck together.
Place in the oven and bake for about 7 minutes. Remove the sheet from the oven and flip the chips over one at a time. Place back in the oven and bake for 3-5 minutes, being sure not to burn the chips.
Remove from the oven. Transfer to a bowl and add the rest of the spice mix. Mix well and enjoy. Better than potato chips!
**1-2 servings
Ingredients:
- 1 green plantain
- ½ tsp. paprika
- ½ tp. ground cumin
- ½ tsp. dried thyme
- ½ tsp. sea salt
- ¼ tsp. black pepper
- ¼ tsp. cayenne pepper
- 2TB coconut oil
Directions: Preheat the oven to 450°F with a rack in the center. Mix all the spices in a bowl. Peel the plantains with a knife.
Slice the plantain into thin slices (about 2mm thick). Place the plantain slices in a mixing bowl. Pour the coconut oil into the bowl and all but ½ tsp. of the spice mix. You’ll use the remaining ½ tsp once they are cooked.
Mix the slices with the oil and spices until they are coated. Lay the slices out flat onto a baking sheet, making sure none are stuck together.
Place in the oven and bake for about 7 minutes. Remove the sheet from the oven and flip the chips over one at a time. Place back in the oven and bake for 3-5 minutes, being sure not to burn the chips.
Remove from the oven. Transfer to a bowl and add the rest of the spice mix. Mix well and enjoy. Better than potato chips!
Roasted Butternut Squash Seeds
Ingredients:
Directions:
Preheat the oven to 250-300 with the rack in the middle.
Scoop the seeds out of the squash and remove as much of the stringy orange pulp as you can. Rinse the seeds.
Lay the seeds out on a plate or baking sheet to dry overnight. If you want to use them right away, pat them dry with a kitchen towel.
Spread the seeds out on a baking sheet and put them in the oven, and roast for 10-15 min until crispy. **Keep your eyes on deck because these can burn quickly!
Ingredients:
- Butternut Squash seeds
Directions:
Preheat the oven to 250-300 with the rack in the middle.
Scoop the seeds out of the squash and remove as much of the stringy orange pulp as you can. Rinse the seeds.
Lay the seeds out on a plate or baking sheet to dry overnight. If you want to use them right away, pat them dry with a kitchen towel.
Spread the seeds out on a baking sheet and put them in the oven, and roast for 10-15 min until crispy. **Keep your eyes on deck because these can burn quickly!
"Grab & Go" Choices
- Apple & Almond Butter
- Protein bar & tea or water
- Nuts & seeds
- protein shake on cold water & apple
- Veggie slices & Protein shake on cold water
- Greek Yogurt & Fresh Berries (blueberries, raspberries, blackberries, strawberries)