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Posts Tagged ‘healthy snacks’

I know, I know. Why the heck would anyone want to mess with a traditional favorite such as guacamole? I was skeptical as well until I tried it. My friend and co-worker at the Greenbelt Co-op Supermarket and Pharmacy found this delicious recipe at Taste of Home. If you’re looking for a low-calorie dip for tortilla chips and assorted veggies, this is the one to try. So yummy and so colorful! You can use your favorite guac recipe and substitute asparagus for a good portion of the avocado. The original recipe calls for low-fat mayo, but ya’ll know I don’t do low-fat products so I substituted one avocado and olive oil.

So what are the benefits of asparagus besides the fact that it’s a tasty low-cal snack? 

Well according to Rebecca Wood, it is the primary Ayurvedic root for strengthening the female reproductive system. It enhances hormones and fertility, promotes lactation and relieves menstrual pain. Yeehaaw!

Asparagus contains asparagine (think of the lovely smell when you pee), a diuretic which can cleanse the kidney. It’s also one of the foods with highest glutathione content, a nutrient with anti-carcinogenic properties. A good source of vitamins A, B-complex, C, E and K, in addition to potassium and zinc, it reduces mucus and eases constipation. Perhaps this is because it’s a good source of inulin which feeds the good bacteria in your gut. Sounds like a great detox food to me!

So without further ado, here is the recipe of asparagus awesomeness.

Asparagus Guacamole

Serves: 6-ish, yields 2 cups


  • 1 pound fresh asparagus trimmed and cut into 1-inch piecesasparagus guacamole
  • 1/3 cup chopped red onion
  • 1 garlic clove
  • 1/3 cup chopped seeded tomato
  • ½ to a whole avocado with a splash of olive oil – original recipe called for 2 TBSP of reduced-fat mayo
  • 1 TBSP lime or lemon juice
  • ½ tsp sea salt
  • ¾ tsp minced fresh cilantro
  • ¼ tsp chili powder
  • ¼ tsp chipotle pepper powder
  • 6 drops hot pepper sauce
  • Assorted raw vegetables and tortilla chips


  1. 1.Place 1/2 in. of water and asparagus in a saucepan; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until tender. Drain.
  2. 2.Place asparagus in a blender. Add onion, avocado, and garlic; cover and process until smooth.
  3. 3.In a small bowl, combine the tomato, olive oil, lemon/lime juice, salt, cilantro, chili powder, chipotle powder and hot pepper sauce. Stir in the asparagus mixture until blended. Serve with vegetables and chips. Refrigerate leftovers; stir before serving.

Give this recipe a try and let me know what you think. Or, post your favorite guac recipe for us all to try. 🙂

Healthy Snacks for Kids

  • September 10th, 2012

School is back in session and most of us don’t have as much time for food preparation as we would like and are looking for quick healthy options for ourselves and our families. We also want to instill good eating habits in our children. The most important piece of this puzzle is planning. You need to plan what snacks you will have on hand, when you will purchase them and when you will prep them for your children.

The next thing you need to consider is how you are going to involve your child in the process. If she takes ownership in creating her own snacks, she will be much more likely to consume them! I recommend finding a shelf or area in the refrigerator and a spot in one of your kitchen cabinets that is in reach of your youngster. Stock these areas with healthy options that they are allowed to explore and sample.

Consider giving them an apron and stool to help them reach the counter and feel a part of the kitchen. You can always have the ingredients ready-to-go so that your child can put them together whenever she feels like having a snack. Spend some time teaching your child how to prepare the snacks so she feels comfortable making them on her own. Once your child practices a few times with you, she will be able to make snacks on her own. Heck she might even invent a few new and creative combinations. Check out the following ideas that have been kid-tested and approved!

Raw Kale Chips


  • Fresh, piece of fresh organic fruit
  • Dried organic fruit
  • Sliced apples, pears, celery or carrots with almond butter or hummus
  • Brown rice crackers or whole grain crackers and hummus or nut butter
  • “Ants on a Log” (celery topped with natural peanut butter or almond butter and raisins or dried blueberries)
  • Cut vegetables such as celery, cukes, carrots and red peppers with hummus or bean pate
  • Organic corn chips and fresh salsa or guacamole
  • Organic, full-fat yogurt, muesli or sugar-free granola and diced apples or pears
  • Edamame dressed with sesame oil and a pinch of sea salt
  • Homemade Trail Mix (try a combination of any of the following: almonds, peanuts, cashews, raisins, sunflower seeds, pumpkin seeds, dried cranberries, dried coconut flakes, dried pitted dates or apricots and naturally sweetened chocolate chips)
  • Tamari Roasted Almonds and other nuts (just be sure not to overdo it as too many nuts can be congesting and dehydrating!)
  • Kale Chips
  • Toasted Nori Seaweed and pumpkin seeds
  • Popcorn popped in coconut oil and topped with sea salt and Parmesan cheese
  • Fresh or frozen fruit smoothies
  • Dried fruit slices without added sugar (apples, peaches, banana, mango, pineapple)
  • Rolled coconut dates (consider cocoa powder, carob powder and/or almond meal)
  • Sliced avocado dressed with olive oil, lime juice and sea salt (you can even make a boat with an avocado half and stuff it with salsa – scoop it with corn chips or a spoon)
  • Frozen banana (dip in yogurt and roll in muesli before freezing for an extra treat!)
  • Sprouted whole grain bread with nuts and fruit and topped with coconut oil
  • Fresh smoothie

Enjoy and let me know which ones work for your child. I’m sure you’ll enjoy them, too.

Note: In this post, “she” is a gender neutral pronoun.



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