The Nourishing Gourmet

Nourishing. Satisfying. Gourmet.

Snacks

Fermented Fruit Leather with Protein Punch

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Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

By Andrea, from It Takes Time

This kid-friendly snack is not only low in sugar, it offers a nice touch of protein. The fermentation process helps reduce natural sugars, and the addition of chia seeds not only adds protein but  brain-boosting omega 3 fatty acids as well!

Once the fruit mixture is dried, simply cut into strips. Your kids will love this healthy version of the popular Fruit Roll-up!

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

Method for Fermented Fruit Leather with Protein Punch

Place 2-3 cups fresh or frozen fruit chunks in food processor (S blade) or high-powered blender.

Process until a smooth consistency. (Shortcut option: Use store-bought unsweetened organic applesauce.)

Add desired spices (cinnamon, nutmeg, ginger) to taste.

Stir in 2 tablespoons whey, packaged culture starter or kombucha.

Blend thoroughly.

Add the fermentation starter.

Blend in the chia seeds.

Stir.

Pour fruit mixture into mason jar.

Cap the jar and place on shelf away from direct sunlight for 24-48 hours.

Spread the fruit mixture on sheets of unbleached, lightly oiled parchment paper or ParaFlexx sheets.

Keep the mixture fairly thin. If the leather is too thick it will be difficult to roll.

Dehydrate for 8-15 hours at a setting of 100-115 degrees. You will know the leather is done when you can peel it off the sheets. If some parts are still soggy, put the trays back and dry longer.

This kid-friendly fruit leather is simple to package in parchment paper or snack bag. Add a note or tie with raffia or ribbon. Pack an extra for your kids to share with a friend or teacher!

Fermented fruit leather with chia seeds - A great, portable and healthy snack --- The Nourishing Gourmet

Fermented Fruit Leather with Protein Punch
 
 
Kids love this real food version of the popular Fruit Roll-up! The fermentation step is optional, but helps reduce natural sugar and add a probiotic twist. I add cranberries to the fruit blend, to cut back on sugar and add a nice tart flavor.
Ingredients
  • 2-3 cups fresh or frozen fruit chunks
  • spices to taste such as ginger, cinnamon, and/or nutmeg
  • 2 tablespoons whey, kombucha, or packaged culture starter
  • ½-1/4 cup chia seeds
Instructions
  1. Combine fruit chunks in food processor (S blade) or high-powered blender.
  2. Add spices to taste.
  3. Blend thoroughly.
  4. Add the whey, kombucha or packaged culture starter.
  5. Add the chia seeds.
  6. Stir.
  7. Pour fruit mixture into mason jar.
  8. Cap lightly and place on shelf away from direct sunlight for 24-48 hours.
  9. Spread the fruit mixture on sheets of unbleached, lightly oiled parchment paper or ParaFlexx sheets.
  10. Continue to spread the mixture until fairly thin. If the leather is too thick it will be difficult to roll.
  11. Dry at 100 degrees for 8-12 hours until smooth and no longer sticky.
  12. Package as desired and enjoy!

Looking for more kid-friendly, healthy snack ideas?

 

Banana Muffins (w/Banana Chocolate Chip option!)

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Jennifer shares a delightful grain-free muffin with us today. Using coconut and almond flour, lots of nourishing eggs, and sweet bananas, these muffins would make a fun start to the day. The chocolate chip variation sounds especially delicious. -Kimi

These muffins are a new favorite in our home! I typically make them plain, but have also added some homemade dark chocolate chips to them for a fun, chocolatey twist. They make a nice snack during the day or side for breakfast. Enjoy!

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Cinnamon and Vanilla Walnuts

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These nuts are slightly sweet and salty and laced with cinnamon and vanilla. I’ve made candied nuts quite a bit in the past, but I love this newest recipe. It’s not as sweet, so I like them better for snacking on or for putting in salads. They add just the right amount of sweet and saltiness to a salad. Yum! This method of using an egg white coating adds a very nice crunchy texture.

This simple recipe is perfect for doing with children. My four year old loved making these nuts with me (despite the fact that she doesn’t enjoy walnuts as much as I do). They would also make a very nice homemade gift if packaged in a nice jar (and perhaps a bow?).

Of course, if you wanted a sweeter version, you can easily up the sweetener, up to double. Other variations I’ve thought of include doubling the vanilla, and trying it with different nuts (I think this combo would be delicious with cashews!).

Cinnamon and Vanilla Walnuts

1 egg white
2 teaspoons of cinnamon
1 teaspoon of vanilla extract
1 teaspoon of salt
1/3 cup of rapadura, sucanat, maple sugar, or palm/coconut sugar
2 1/2 cups of walnuts

Preheat the oven to 300 degrees (the rack should be in the middle of the oven). And either lightly coat a cookie pan with coconut oil or butter or cover with parchment paper.

1)Lightly beat the egg white with a whisk (just until a bit foamy). Add the cinnamon, vanilla, salt and sugar. Stir in the walnuts, coat the walnuts well.

2) Remove the walnuts with a slotted spoon (allowing extra coating to drip out), and place on the cookie sheet. Spread out on the cookie sheet so that the nuts aren’t touching for the most part. Place in the oven for 25 minutes.

3) Remove from the oven and cool for 20 minutes. Serve or store in an airtight container for up to two weeks.

Homemade Creamy Tropical Popsicles

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tropicalpopsicle
We just made our first popsicles of the season. I know it’s not summer yet, and we truthfully haven’t been having the best of weather, but it was time. And boy, were they enjoyed! Elena and her cousins (and myself) loved these creamy, mild popsicles sweetened entirely with fruit and blended with coconut milk. Yum!

Making your own popsicles is the best. It’s generally very inexpensive and easy to do too. Some of those “all fruit” popsicles are just plain expensive. If you have some leftover smoothie, it makes the perfect popsicle too. So a lot of our popsicles during the summer are simply leftover smoothie!

This time, I used one of our favorite smoothie combo’s, mango, banana and coconut milk. That’s all, if you don’t count the water. Just three ingredients. That’s what I call simple.

And I loved using my new stainless steel popsicle mold I received!

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