Peanut Butter Banana Apple Bites with Blueberries

Healthy Snacks

2 thin slices of apple

2 teaspoons of peanut butter

1⁄4 banana, sliced

1⁄8 teaspoon of sugar

1⁄8 teaspoon of cinnamon

14 blueberries

Directions:

Place apple slices on a flat surface and spread peanut butter onto the apple slices. Then place the sliced banana on top. Sprinkle with cinnamon and sugar (if desired) and top off with blueberries. If you don’t like peanut butter you can substitute with Nutella.

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Healthy Desert Option: Old Fashioned Fruit Crumble

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This old-fashioned fruit crumble recipe makes 4 servings in roughly 40 minutes. The preparation time is only 10 minutes so it’s a delicious alternative to enjoy for desert instead of a high calorie cheesecake or chocolate cake. Below are the ingredients, preparation and nutrition calculations. Enjoy!

Ingredients:

  • 2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, plums
  • 1 tablespoon granulated sugar
  • 3 tablespoons whole-wheat or all-purpose flour, divided
  • 1 tablespoon orange juice
  • 1/2 cup rolled oats
  • 1/4 cup chopped almonds, or pecans
  • 3 tablespoons brown sugar
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons canola oil

Preparation: 

  1. Preheat oven to 400°F.
  2. Combine fruit with granulated sugar, 1 tablespoon flour and orange juice. Divide among four 6-ounce ovenproof ramekins. Combine oats, nuts, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to blend together. Sprinkle the fruit mixture on top. Place the ramekins on a baking sheet.
  3. Bake until the fruit is bubbling and the topping is a golden brown approximately 20 to 25 minutes. Let stand for at least 10 minutes before serving.

Per serving: 252 calories; 11 g fat ( 1 g sat , 7 g mono ); 0 mg cholesterol; 38 g carbohydrates; 4 g protein;5 g fiber; 1 mg sodium; 179 mg potassium.

Halloween: Recovery Mode

Costumes, candy and parties! Most college students are still avid celebrators of Halloween. Now that it’s over we know that you’re probably going to wake up feeling sluggish after filling up on all those sweets! Many people think that it’s really hard to get over that sugar rush, but it is actually pretty simple. Rebuild your body with these tips on what to eat the day after.

1. Drink plenty of water throughout the day to stay hydrated.

2.  Eating protein will stabilize your body by providing amino acids to rebuild.

3. Eat healthy fats to feel satisfied and stabilize your blood sugar.

4. Get a serving of vegetables and fruits (be careful with the amount of sugar) to boost your mineral intake and your energy.Image

Iron Machine Energy Booster

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Iron deficiency can leave you feeling tired so next time you make a smoothie try incorporating spinach and kale. Try this tasty smoothie!
 
Spinach
Kale
½ banana
Chopped mangos
Chopped pineapples
Ice cubes
 
*Bonus: Instead of the fruits listed above, try a citrus fruit to boost Vitamin C uptake for a great energy booster!