This 4 week challenge is all about healthy snacking!
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Welcome to the Feed Your Potential 4-Week Healthy Snacking Challenge!
Studies show that the more fruits and vegetables we eat, the lower our risk of death from cardiovascular disease. We can actually reduce our risk by an average of 4% for each additional serving per day of fruit and vegetables we consume.
Inspired by the American Heart Association's FeedYourPotential365 campaign, this challenge is about switching up your snack routine to keep it interesting and healthy.
🌈 Why Join the Challenge?
Boosted Energy: Nutrient-rich snacks will keep your energy levels stable throughout the day.
Happy Taste Buds: Say goodbye to bland snacks! Discover flavors that will make your taste buds dance with joy.
Mindful Eating: Learn to listen to your body's hunger cues and make conscious snack choices.
Healthier You: Embrace a healthier lifestyle by incorporating wholesome ingredients into your diet.
Community Support: Share your snack victories, recipes, and tips with fellow challengers. We're in this together!
We're focusing on a 2 key elements for our challenge:
1. Keep it Colorful
Colorful plant based foods tend to be packed with phytonutrients and vitamins that can support our health at the cellular level, powering the processes that keep our energy up throughout the day
2. Focus on Whole Foods
Whole foods like nuts, whole grains, vegetables, and certain fruits tend to contain fiber that can help keep our blood sugar stable and keep us feeling full to fight off cravings.
The Challenge:
🗓️ How It Works:
Each week replace 3 of your regular snacks with a healthy option listed below or a zero prep whole food snack - like a serving of berries, cut veggies, or heart healthy nuts.
Week 1: Crispy Chickpea Snacks, Fruity Rice Cakes, Balsamic Sweet Potato Plate
Week 2: Mini Snack Bars, Choco Avocado Pudding, Citrus Veg Smoothie
Week 3: Chia Pudding Parfait, Rice Paper Rolls, Energy Balls
Week 4: Apple Crisps, Healthy Store Bought Snacks, Banana Oat Cookies
One of the great things about this challenge is you can start at any time, and do it as many times as you'd like. By the end of the 4 weeks you'll have refreshed your snacking routine to include more fiber & nutrient dense foods to your diet. Let's snack smart and thrive!
Follow along with more motivation and wellness tips by joining the free private facebook group here.
WEEK 1
CRISPY CHICKPEA SNACKS
Drain and rinse 1 can of chickpeas and preheat your oven to 400F
Season to taste - spray with a little avocado oil and season with a bit of smoked paprika, salt, pepper and 1/2 a teaspoon of lime juice
Place on a baking sheet and bake until crispy, about 25 minutes
FRUITY RICE CAKES
Pick up some brown rice based Ultra Thin Chia & Quinoa Rice Cakes to use as a base.
If you like chia pudding, make some the night before: Mix a can of coconut milk with 1/4 cup of chia seeds and a teaspoon of vanilla extract. Let set in an airtight container in the fridge for at least an hour
Maker some Fruity Rice Cakes: Spread peanut butter or chia pudding on your rice cakes, drizzle a little agave nectar or honey over them, then decorate with seasonal fresh fruit.
BALSAMIC SWEET POTATO PLATE
Poke holes in a medium sweet potato with a fork, wrap in a wet paper towel, and microwave for about 5 minutes
Slice the sweet potato into wedges and place in air fryer at 375F for 5 additional minutes (or longer if you like them crispy)
Mix a handful of halved cherry tomatoes, 2 teaspoons of chopped onion, and 2 tablespoons of balsamic vinegar in a bowl and set aside
Slice an avocado or grab prepackaged avocado mash from your fridge or freezer
Arrange potato slices on a plate, top with avocado, balsamic tomato mix, and a squeeze of lime juice
WEEK 2
MINI SNACK BARS
Preheat oven to 350F
Mix 2 cups of rolled oats, 1/2 a cup of honey or agave nectar, 1/2 a cup of peanut butter, and 1/2 a cup of reduced sugar dried cranberries until well combined
Place tablespoon portions onto a lined baking sheet, shape into mini bars
Bake for 12 minutes or try these Costco snack shortcuts or vegan goodies from H-E-B
CHOCO AVOCADO PUDDING
Blend 2 avocados, 1/4 cup of cocoa powder, 1/4 cup of agave nectar, 1/4 cup of oat milk, and 1 teaspoon of vanilla extract
Chill in an airtight container in the refrigerator for 30 minutes before serving
CITRUS VEG SMOOTHIE
Blend 1 peeled orange, 1 cup of spinach or 1 scoop of superfood powder (I love alternating Perfect Foods Super Green Formula & Garden of Life Beets Beauty when I make this), 1/2 a cup of coconut water, 1 banana, and 1/2 teaspoon of fresh grated ginger
Suja Uber Greens 46oz bottle is a nice done-for-you option if you don't feel like blending
Tip: freeze whole fresh ginger in air tight containers, then grate frozen ginger when you'd like to use it and save the rest for other recipes
WEEK 3
CHIA PUDDING PARFAIT
Make some chia pudding, preferably the night before so it can thicken: Mix a can of coconut milk with 1/4 cup of chia seeds and a teaspoon of vanilla extract. Let set in an airtight container in the fridge for at least an hour. Add a teaspoon of cocoa powder to your mix if you'd like a chocolate chia pudding.
Layer 2 tablespoons each and repeat until you fill your cups or jars: chia pudding, grain free granola, and fruit. Some of my favorite flavor combos: strawberry kiwi, strawberry cocoa coconut, blueberry mango, & pineapple peach!
RICE PAPER ROLLS
Prep: Cook rice noodles, prep veggies of your choice (think carrots, cucumbers, cabbage, etc)
Soak rice paper wrappers in warm water for 15 seconds, then lay flat on a plate
Fill each with a little of each filling ingredient and wrap like a burrito
Serve with peanut sauce or hot sauce
ENERGY BALLS
SHOP THE RECIPE: H-E-B
Blend 2 cups of dry rolled oats to make oat flour. You can also use almond flour or buy ready made oat flour.
Mix 1.5 cups of oat or almond flour with 1/4 cup of ground flax seeds, 1/4 cup of cocoa powder
Then mix 1/2 cup melted peanut butter with 1/3 cup of agave nectar, 1 tablespoon of vanilla extract, and 2 tablespoons of warm water
combine your wet and dry ingredients
shape into balls, store in an airtight container in the fridge
WEEK 4
APPLE CRISPS
Thinly slice Honey Crisp, Pink Lady, or Red Delicious apples with a sharp knife or mandoline & spray with avocado oil
Air fry at 300F for about 5 minutes, turn slices over and air fry for another 5 minutes, turn over again and air fry for a final 5 minutes
Enjoy these crispy chips fresh or store in an air tight container to eat within a day or two
BULK STORE SNACKS
Nutrient dense bulk snacks become an easy favorite and are a nice time saver
Almond crackers, pumpkin seeds, veggie chips, and more - check out something new keeping an eye out for low sodium and low carb options
BANANA OAT COOKIES
Preheat Oven to 350F
Mash 2 overripe bananas and mix with 1 cup of rolled oats and 1 teaspoon vanilla extract
Spoon onto a cooke sheet, top each cookie with a few cocoa nibs and bake for about 20 minutes
You did it! 4 weeks of healthy snack recipes and shopping ideas to center colorful, high fiber, whole foods in your daily routine. Repeat the challenge any time! What healthy snacks are you adding to your personal challenge? Leave a comment below and I'll give them a try!
Take Care,
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