I don’t suppose I’m the ONLY one who suddenly gets hungry or has a craving and just wants to reach into the cabinet or fridge and grab a thought-free snack? One way to combat those tricky moments is to ensure you have healthy choices on hand. Before I get into recipes, try these tips:
- Best advice: don’t bring junk food into the house, but if you “have to”…
- Put chips, candy, and other junk food in a hard-to-reach cabinet
- Put junk in a locked area that you don’t have a key to
- Buy things that are less tempting to you – Twizzlers aren’t at all a temptation to me like, say, KitKats! (I use this tip every Halloween!)
- Keep fresh fruit on the counter, in the center of the dining room table, or at the front of the fridge so it’s the first thing you see
- Have fresh veggies available – peel and cut some after purchase if necessary so they are always ready to eat
- Instead of a candy jar, set out a jar of unsalted nuts for snacks and guests
- Keep a water pitcher or filter in the fridge so cold water is always an option. Jazz it up with an infusion of fruit or cucumber slices
In addition to these tips, having some bite-sized items on hand may help. Whip up a quick recipe like the one below. The key is to grab 1-2 bites as needed, not eating the whole batch!
No-Bake Chocolate Chip Peanut Butter Balls http://chocolatecoveredkatie.com/2012/08/27/chocolate-chip-peanut-butter-balls/
- ½ cup rolled oats
- ½ cup natural peanut butter
- Stevia drops to taste or 2 Tbsp+2 tsp sugar-free syrup
- 2 Tbsp protein powder
- 1-2 Tbsp sugar-free chocolate chips* – optional, in extreme moderation, not while on a structured plan
Combine all in small bowl and mix (pb will need to melt a little to use). Roll into balls and store in an airtight container. Try subbing the chocolate chips for raisins or a type of seed or try rolling in a mix of unsweetened cocoa powder and a little sweetener. Makes 4 fat servings, each with ½ carb, so L0-1 only; however, a couple of these is a better choice in a moment of weak willpower than potato chips or a candy bar!
Here are some variations:
Chocolate PB Protein Balls http://www.sheknows.com/food-and-recipes/articles/1032363/protein-powder-recipes
- ¼ cup pb
- ¼ cup sf syrup
- 1 tsp vanilla extract
- 1 cup oats or oat flour (process oats into a flour consistency)
- 2 scoops chocolate protein powder
- Pinch salt
In microwave save bowl, warm pb, syrup, and vanilla for 45 sec or until runny. In large bowl, mix oats/flour, protein powder, and salt. Pour warm pb mixture into dry ingredients and mix well. Roll into balls and place on plate lined with wax paper. Chill 1 hr to help them firm up. Store in an airtight container in the fridge. Makes 2 carb/protein servings each with ½ fat.
Peanut Butter Bliss Balls http://chocolatecoveredkatie.com/2015/02/23/peanut-butter-bliss-balls/
- ½ cup natural pb
- 2 Tbsp applesauce,+1 Tbsp if needed
- ¾ tsp vanilla extract
- 3 Tbsp flour (spelt and oat definitely work)
- 1/3 cup Splenda (or less Stevia)
- ¾ tsp baking soda
- 1/16 tsp salt
- optional, raisins
Line large plate/tray with parchment paper, and clear space in your freezer. If needed, gently warm the nut butter until stir-able, then measure it into a large bowl. Stir in applesauce and vanilla. In a small bowl, stir together all remaining ingredients; then add them to the wet mixture. Stir until evenly mixed. Form balls with a cookie scoop; then place balls on the parchment-lined plate. (If the dough is too soft, freeze until firm enough to form balls.) Freeze the balls a few hours until they are firm enough to handle without being sticky, then transfer to a bag or container, and store in the freezer. To bake, fridge balls 1+ hr then bake 8 min in pre-heated 350 degree oven. Let cool 5 min before removing from tray. Store in a plastic container to maintain softness. (Makes 4 fat servings, each with ~½ carb, more w raisins)
We all know what it’s like to want something “NOW” so make it easier on yourself by being prepared with these guilt-free solutions. Feast on one bite, feast on two bites, and as always…FEAST ON!!!
~Coach Lauren
