The UCookbook:
Healthy, Satisfying Snacks
Cashew Butter Protein Bars
1 cup cashew butter (or another nut butter)
1/3 cup fat-free plain yogurt
1/3 cup 100% whey protein powder
1 tablespoon vanilla bean extract
1 teaspoon ground cinnamon
Zest of an orange
1/3 cup dark chocolate
Directions
Place all ingredients (except the dark chocolate) in a blender and pulse until combined. If need be, add more yogurt so that the consistency is not too dry.
Divide into 12 small bars and place on a tray lined with foil. Refrigerate until firm (about 20 minutes).
In a microwave-safe bowl, melt the dark chocolate in 30-second intervals until smooth, stirring after each interval. Dip the bars into the melted chocolate, drain off any excess, and place onto the foil-lined tray. Allow the chocolate to harden and serve (or store in an airtight container in the refrigerator).
—Brynn, University of California, Irvine
Healthy Pumpkin Muffins
1 can pumpkin puree
2 large eggs, lightly beaten
1/2 cup Greek-style honey yogurt
3/4 cup apple sauce
3/4 cup whole wheat flour (or all-purpose flour)
3/4 cup natural bran (you can use bran flakes
cereal and ground it up in a blender)
3/4 granulated white sugar
1 tsp baking powder
1 tsp baking soda
1 1/2 tsp pumpkin pie spice (or ground cinnamon)
1/2 tsp salt
Ingredients for the topping:
1 cup California walnut baking pieces
1/8 cup brown sugar
Directions
Preheat oven to 400 degrees F. Place rack in the middle of the oven.
In a medium-sized bowl, combine the pumpkin puree, eggs, yogurt, and apple sauce. Set aside.
In a large bowl, combine the flour, bran, sugar, baking powder, baking soda, pumpkin pie spice, and salt. Add the wet ingredients (pumpkin mixture) and stir until just combined. Do not over mix the batter or the muffins will be tough when baked.
Spray 12 muffin cups with olive oil spray (or line with paper cupcake liners). Fill the muffin cups with the batter using two spoons. Combine the brown sugar and walnut baking pieces in a small bowl. Sprinkle desired amount on top of filled muffin cups. Place in the oven and bake for 18 to 20 minutes, or until firm to touch and a toothpick inserted in the center comes out clean. After leaving the muffins in the tin for a few minutes, place them on a wire rack to cool.
—Brynn, University of California, Irvine
Peanut Butter and Banana Cinnamon Sandwich
2 slices of whole wheat bread
Peanut butter
1 banana
Cinnamon
Directions
Spread peanut butter on one side of each of the slices. Dice up the banana into slices and arrange on one slice of the bread, on the side spread with
peanut butter. Sprinkle some cinnamon on top of the bananas and place the other slice of bread, peanut butter side down, on top of the bananas.
—An, Binghamton University
More Recipes
Spiced Almonds
I like to shake almonds up in a bag filled with spices to season them.
—Jenna, Carleton University, Ottawa, Ontario
Tomato Bruschetta
Chop up tomatoes and mix with olive oil, balsamic vinegar, basil, garlic, salt and pepper. Serve with crackers/toast and cheese.
—Jocelyn, University of British Columbia, Vancouver
Homemade Protein Bars
3 cups of rolled oats, 1-½ cups of almond flour, 1-½ cups of almond milk, ½ cup of shredded coconut, 4 scoops of vanilla protein powder, 2 tbsp of honey, and a handful of raisins. Mix all ingredients together and then place in a pan. Heat oven to 350 degrees Fahrenheit and then bake for 28 minutes.
—Janice, Memorial University of Newfoundland, St. John’s
Tomato-Cucumber Salad
I love having tomato and cucumber salads. I cut up cucumbers and tomatoes and put Italian dressing and some fresh basil on top. Very refreshing!
—Jennifer, Brock University, St. Catharines, Ontario
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