Saturday, October 21, 2017

Fall Inspired Healthy Treats

Three Simple and Healthy Treats for FALL!

Fall time in Hawaii is very different than many parts of the mainland. But, just because the trees remain the same doesn't mean we don't enjoy indulging in apple spiced candles, Halloween costumes, and everything pumpkin. 

Fall time is surrounded with sweet treats and warm sugary beverages, but check out some of Island Urgent Care's healthy treats for fall. 

Treat #1: Pumpkin Chia Seed Pudding

Chia seed pudding is one of the easiest meals to make for a quick breakfast on the go or a sweet treat at the end of the night. Besides being delicious and completely customize-able chia seeds pack some powerful health benefits as well. In this healthy recipe we will be adding pumpkin to create a fall time treat for you and your family.

Chia Seeds may be tiny but they pack some serious health benefits. They contain fiber, protein, Omega-3 Fatty acids and various micronutrients. Chia seeds are also high in antioxidants that help fight the production of free radicals which can damage molecules and contribute to aging and diseases like cancer.  

Check out how to make this simple and delicious treat!

Ingredients: At least 4 servings
  • 1 cup dairy free milk
  • 1 cup canned pumpkin 
  • 1 tsp vanilla extract
  • 1/2 cup chia seeds
  • 1 1/4 pumpkin pie spice
  • 3 T agave or maple syrup
  • 1/8 tsp salt
  1. Place all ingredients in a bowl and mix well.
  2. Place in serving containers (glass is always best like a mason jar or a plastic container with no BPA).
  3. Place in refrigerator over night or at least a few hours allowing chia seeds to become gelatinous. 
  4. When ready to eat: top with desired toppings (nuts, granola, coconut shavings, cinnamon, diced apples, caramel sauce, nut butters). 
  5. Keep leftovers refrigerated.

Treat #2: Apple Chips

This treat is extremely easy! Its a perfect snack for the kids after school or to have at a Halloween party or gathering. I promise these will be gone before you know it!

Ingredients: Serving size 2
  • 2 apples thinly sliced
  • 1/2 tbs cinnamon
  • 2 tbs pumpkin pie spice (not a pumpkin fan? You can sub sugar instead).
  1. Preheat oven to 225* F. 
  2. Place apple slices in a bowl and sprinkle cinnamon and pumpkin spice. Toss to combine. 
  3. Place a cooling rack onto the baking sheet. Lay apple slices onto the baking sheet so that no apples overlap. 
  4. Bake for 2 hours flipping halfway. Bake until dried out but still pliable. 
  5. Enjoy! 
BONUS: Your house will smell amazing while these cook! 

Treat #3: Pumpkin Chocolate Chip Energy Balls

These pumpkin energy balls will replace that afternoon cup of coffee in the best way possible! This recipe also requires no baking so it's a perfect time to get the kiddos involved. 

Flax Seeds contain a ton of really great health benefits. They contain fiber, Omega-3, 6g of protein per serving, vitamin B1, Vitamin B6, iron, potassium and much more! They are high in fiber but low in carbs, help with healthy skin and nails, contribute to lower cholesterol, high in antioxidants, good for digestive health, and are gluten-free!

Ingredients: Serving 24-32 energy balls
  • 3 cups uncooked oatmeal
  • 1 cup pumpkin puree
  • 1 cup nut butter (almond or peanut butter)
  • 2/3 cup raw honey or maple syrup
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 Tbsp vanilla extract
  • 4-6 Tbsp ground flax seeds
  • 1 cup chopped walnuts, chopped almonds, chopped peanuts, pumpkin seeds, coconut flakes, or any combination to equal one cup total. 
  • 1/2 cup mini dark chocolate chips or cacao pieces. 
  1. Combine all ingredients together in a medium bowl until very thoroughly mixed. 
  2. Roll into about 1'' balls (if mixture sticks to hands spray some coconut cooking spray in palms of hands). 
  3. Cover cookie sheet with parchment paper
  4. Place balls evenly on the parchment paper
  5. Refrigerate 1 hour. 
  6. Store in airtight container in the fridge. 
At Island Urgent Care we want to keep all aspects of your body happy and healthy. Try these snacks out the next time you crack open a can of pumpkin or get some juicy apples at the store. 

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