SNACKS
Date Bar
Ingredients
12oz (340 gm/1 ½ cups) Pitted Chopped Dates/Boxed Chopped Dates
1 stick (8 TBSP) Butter
3/4 cup Brown Sugar
3 cups Rice Krispies
1 cup Unsweetened Coconut Flakes
1 tsp vanilla essence
3/4 cup finely chopped walnuts/pecans
Instructions
Blend the pitted chopped dates in the food processor and process until the mixture starts to go smooth and clump into a ball.
Blending is not needed for Boxed chopped dates
Put chopped dates, butter, brown sugar in a non-stick pan and stir for 10 mins on med heat.
Remove from heat.
Add chopped nuts, vanilla and keep mixing.
Add rice rispie and 1 cup coconut and stir.
Place in a wax lined or well-greased pan. Pat to flatten it.
Let cool for 10 mins then cut into bars.
Snack Bar
Ingredients
2 cups dates, pitted
3/4 cup cashews
1/4 cup peanut butter, all-natural
1/2 cup coconut flakes
2 tablespoon cocoa powder, unsweetened
1/8 teaspoon salt
Instructions
- Toss everything into a food processor and process until the mixture starts to go smooth and clump into a ball. The dates will be all chopped up but you’ll still have bits of nuts.
- Turn the mixture out into an 8 or 9 inch square dish lined with parchment paper. Use your hands to firmly press the mixture into the bottom of the dish. Cover and refrigerate for 30 minutes.
- Remove the bars from the pan and cut into pieces using a sharp knife. Enjoy these bars cold or frozen. Store in an air-tight container in the fridge or freezer
Cashew Dates Bar
Ingredients
1/2 cup cashews
9 large dates, pitted
Add ins
1 tablespoon coconut flakes
1 tablespoon sesame seeds
1 tablespoon hemp seeds
1 oz pumpkin seed kernels
Instructions
Blend ingredients in a food processor. Once all combined, press it into chunks.
Optional add-ins-non sweetened coconut, sesame seeds, Hemp seeds, pumpkin seeds
Almond Butter Date Balls
Ingredients
16 medium dates, Medjool
1/2 cup oats, dry
1/4 cup almond butter
1/4 cup pecans, chopped
Instructions
- Soften dates in warm water for 10 minutes, then drain.
- Place dates, oats, and almond butter in a food processor and pulse until a smooth paste forms. Mix in pecans.
- Spray hands with cooking spray and roll equal portions into small ball
Roasted Peanuts
Preheat the oven 350 C
Bottom shelf- bake for 18 to 20 minutes, stirring once or twice during cooking, until the skins become loose and the peanuts are lightly golden.
Keep peanuts cooled for 20 to 30 mins. Once the peanuts are cooled, the peanuts should pop right out of the skin when squeezed between your fingers. Remove the skins from an entire batch at once by shaking the roasted peanuts vigorously in a lidded bowl. The agitation removes most of the skin and you simply have to pick out the peanuts.
Roasted Almonds/Cashews
Bottom shelf – Raw almonds and cashews, bake for 10 to 12 minutes, stirring once or twice during cooking
Nuts & Black Sesame Seeds Ladoo
Ingredients
▢1 cup Black Sesame seeds
▢1/2 cup Peanuts
▢1/4 cup Cashews
▢1/4 cup Almonds
▢1 cup Palm jaggery/Jaggery/ Powdered Jaggery OR 1 ½ cup chopped Dates
▢4 Cardamom pods
▢2 tablespoon ghee, melted
Instructions
- Preheat the oven 350 C
- Place the nut in a single layer inside a shallow baking pan
- Bottom shelf- Peanuts, bake for 18 to 20 minutes, stirring once or twice during cooking, until the skins become loose and the peanuts are lightly golden.
Bottom shelf – Raw almonds and cashews, bake for 10 to 12 minutes, stirring once or
twice during cooking
Top shelf – Sesame seeds, bake for 4-5 minutes
- You can keep everything at the same time on the oven but keep the timer on properly
4th min – Remove sesame seeds from the oven, Stir almonds, cashews & peanuts
10th- 12th min – Remove almonds & cashews, Stir almonds
18th- 20th min – Remove Peanuts
- If you are not able to manage baking all at one time better bake the items separately. All the items turns brown in the matter of seconds, so keep an eye and bake
- Keep everything cooled for 20 to 30 mins. Once the peanuts are cooled, remove the peanuts skin
- To a blender or a food processor, grind the Sesame seeds, Peanuts & Cardamom, Almond & Cashews separately as powder. Do not grind continuously, it will release too much oil. If you are left with a few small pieces of nuts, that’s fine.
- Add the powdered jaggery, to the nuts mixture and pulse again till everything is well combined.
- Do not over grind. Transfer the mixture to a large bowl and add the melted ghee, start with one tablespoon and add more if needed. Shape them into small round balls
Carrot Cake Bites
Ingredients
3 medium carrot
6 medium dates, Medjool
1/2 cup pecans, chopped
1 tablespoon almond butter
1 cup oats, dry
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ginger, ground
1/8 teaspoon sea salt
Instructions
- Add the carrots to the bowl of a food processor and process until finely ground. Transfer to a plate or bowl and return the bowl to the food processor base.
- Add in dates and pecans and process until combined. Return the carrots to the food processor and add in the remaining ingredients.
- Process until a dough forms and you can roll them easily into balls. If the mixture is too wet, add in a tablespoon or two of flaxseed meal (or more oats). Roll the mixture into balls and store in an airtight container in the fridge for up to one week.
Drinks
Mango Orange Carrot Popsicles
Ingredients:
1 1/2 cup diced mango (fresh or frozen)
1/2 cup orange juice
1/2 cup carrot juice
Instructions
Puree all ingredients in a blender until completely smooth. Pour into your favorite popsicle mold and freeze 3-4 hours, or until completely firm. Makes 5-6 popsicles.
Dates Milk Shake
Ingredients
1 apple
1.5 cups milk
6 dates
5 almonds
Instructions
Chop the apple, dates and almonds.
Blend this with milk in a blender.
Apple dates milkshakes are ready to be served chilled.
Infused water with cucumber and lemon
Ingredients
4 cups water
1 lemon sliced
1 cucumber sliced.
Add the thinly sliced lemon and cucumber to water in a pitcher and drink.
Salad & Smoothie
Fruit platter
Ingredients
1cup papaya
1 Apple
1/2 grapes assorted colors
1 banana
1/4 pomegranate
1tsp lemon juice
Salt
1/4 mint leaves finely chopped.
Mix everything and garnish with mint.
Banana Peda (Vazhaipazham Peda)
Ingredients
- Banana ripe (Large) 1 Count, Round, Sliced
- Peanut Roasted – 3 Tbsp, Coarsely Ground
- Honey/Unrefined native jaggery ,As needed
- Coconut – 1/2 Cup Grated
- Cardamom powder- 1 Pinch
Instructions
- Layer the banana slices on a plate .
- Top the banana with layers of grated coconut, crushed peanut , native jaggery and cardamom
- Bananas with toppings are ready to eat.
- Avocado Apple Salad
Ingredients
1 avocado
1 apple
1 TBSP raisins
1 TBSP Walnuts
1/2 TBSP honey
1 teaspoon vanilla
1/4 tsp cinnamon
Instructions
- Mix together honey, vanilla, and cinnamon, until well combined.
- Peel and chop apple..
- Chop your avocado and add it to the apples.
- Pour honey sauce over avocados and apples.
- Add raisins and walnuts, and stir gently.
Cucumber tomato salad
Ingredients
1 cup unpeeled cucumber cubed
1 cup cubed tomatoes
1/4 roasted peanuts crushed
Salt, lemon juice and cilantro.
Mix everything in a bowl and garnish with cilantro.
Immunity booster salad
1 cup shredded cabbage
1/2 cup pumpkin grated
1/4 cup spinach shredded
¼ cup grated coconut
1 tbsp chopped curry leaves
1-2 tbsp lemon juice
1/2 tsp Salt
1 tbsp Chopped cilantro.
Mix together, adjust seasonings and serve.
Salsa
Ingredients
▢¾ cup chopped tomatoes or 2 medium-sized tomatoes
▢⅓ cup chopped onions or 1 medium sized onion
▢1 teaspoon chopped green chillies or serrano peppers or jalapeño-Optional
▢½ teaspoon ground cumin (cumin powder)
▢¼ teaspoon ground black pepper or cayenne pepper or paprika or red chilli powder
▢salt as required
▢2 teaspoons lemon juice or add as required
▢2 tablespoons chopped coriander leaves (cilantro)
Instructions
- Rinse and roughly chop the tomatoes, onion, green chilies and coriander leaves.
- Transfer the chopped ingredients to a food processor.
- Add the ground spices and salt as required.
- Add 2 teaspoons of lemon juice or more if you prefer a tangier salsa.
- Close the lid and process into a fine, slightly-chunky consistency.
Green Smoothie
Ingredients
1 Banana/ Apple/Pear/Mango
1 Cup Greens (Spinach/Kale)
2 tbsp Lemon
⅛ tsp Salt
1 Cup water
Instructions
Grind greens with water and then add fruits. Couple ice cubes if needed. Rotate the greens.
Drink on an empty stomach or after 2 hours of cooked food.
Guacamole
Ingredients
3 avocados – peeled, pitted, and mashed
1 lime, juiced
1 teaspoon salt
½ cup diced onion
3 tablespoons chopped fresh cilantro
2 roma (plum) tomatoes, diced
1 teaspoon minced garlic
1 pinch ground cayenne pepper (Optional)
Instructions
In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.
Soup
Tomato Mint Soup
Ingredients
1/2 tsp jeera
2 tsp chopped garlic
1 tsp red or green chilies(optional)
2 tsp chopped mint
4 roughly chopped tomatoes
4 cups water
Salt to taste.
Instructions
In a pan add jeera, chopped garlic sauté till light brown , add chilies, add tomatoes sauté. Add stock water or dhal water. Simmer till tomatoes are cooked. You can blend the soup with a hand blender if desired.
Spinach and Bottle Gourd Soup
Ingredients
Bottle Gourd 1/4 cup grated
Chopped spinach 4 tbsp
Chopped onion1-tbsp
Chopped garlic-1 tbsp
Pressure cook all ingredients with water 4 whistles. You can mash it with a ladle or use a hand blender optional. Serve hot.
Source: TheYogi Hut, www.superhealthykids.com, Thendral International Foundation