Category Archives: Snack

Categories Recipes, Snack

Crunchy High-Protein Beancurd Sticks

Crunchy High-Protein Beancurd Sticks

Author Shani - Lemon Tree Nutrition
Crunchy, savoury and a good source of plant protein. That’s a big yes for me. I love these little sticks that I can snack on. They provide me with extra protein and are delicious as is or in a hearty sandwich.
Bonus - They are really easy to make!
Prep Time 45 minutes

Equipment

  • Paper towel
  • A large pan

Ingredients
  

  • 40 grams dried beancurd sticks
  • 2 cups of boiling water
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ¼ teaspoon ginger powder
  • 3-4 teaspoons cooking oil of choice
  • 1 teaspoon soy sauce

Instructions
 

  • In a small bowl place the paprika, garlic and ginger powder. Mix with a teaspoon until blended. Set aside.
  • In a medium bowl, place the dried beancurd then cover with hot water. The beancurd will float in the beginning. Once it absorbs the water, it will sink. Allow to soak in hot water for about 30 minutes.
  • Pour into a colander and shake a bit to get rid of excess water.
  • Place a piece of paper towel on your table and spread the wet beancurd in one layer. With another piece of paper towel tap dry the curds.
  • Place the curds in a dry medium bowl and sprinkle the spice mixture over the curds. With two forks toss the curds to allow them to be covered with the spices as evenly as possible.
  • Heat the oil in a pan over medium heat and toss the curds in. Add the tablespoon of soy sauce. Mix well.
  • Allow the curds to cook on one side for about 2 minutes then turn them over to cook on the other side.
  • Increase heat to high and cook the curds until crispy and tiny bubbles form on their skin. About 2 minutes. Turn the curds to fry them on the other side.
  • The sticks are ready when they are brown and crispy.

Notes

If you do not have smoked paprika, you can use regular paprika and add ¼ teaspoon liquid smoked if you have it at home. If you have none of these, use regular paprika but the smokey flavour gives it this extra deliciousness.
Categories Recipes, Snack

High-Protein Dairy Dip with Roasted Peppers

High-Protein Dairy Dip with Roasted Peppers

Author Shani - Lemon Tree Nutrition
Protein, being one of the 3 macros, not only helps us build tissue, maintain good health and support a good immune system but can also assist with weight management by keeping us fuller for longer. This high-protein dip is super satisfying and can help with cravings and munchies.
Prep Time 10 minutes

Equipment

  • Food processor or blender

Ingredients
  

  • 1 container cottage cheese 500 grams
  • ½ teaspoon onion powder
  • 2-3 pieces jarred roasted red peppers drained
  • Salt & pepper to taste
  • Chopped chives for garnish optional

Instructions
 

  • In a blender, place the cottage cheese and onion powder and blend until smooth.
  • With a paper towel, pat dry the drained peppers to remove excess moisture. Add the peppers to the blender and blend again until smooth.
  • Taste and add salt & pepper to taste.
  • Place in a serving dish and garnish with chopped chives or keep refrigerated in an air-tight container. The dip will keep good at roughly the same time as the stated expiry date on the cottage cheese container.

Notes

Cottage cheese comes in a variety of fat % content. This recipe works well with any type of cottage cheese.
Dip your veggie sticks and enjoy as a satisfying snack or you can spread it over toast, bagel or crackers as a substitute for cream cheese.
For a thicker dip, prior to blending place the cottage cheese in a cheesecloth for a couple of hours to drain excess liquid.
Categories Recipes, Snack

Vegan, gluten-free savoury crackers

Vegan, gluten-free savoury crackers

Author Shani - Lemon Tree Nutrition
I’m fascinated by chia seeds. These tiny little dot-size gems can absorb up to 10 times their weight in liquid! Once they become gelatinous, they can act as a thickener and an egg replacement in baking. In this simple & easy crackers recipe, chia seeds star alongside 2 more seeds which are all good sources of minerals such as calcium and zinc. They also provide protein and fibre as well as a good plant-based source of omega-3.
If you prefer non-savoury crackers, please read the notes at the bottom.
Prep Time 15 minutes
Baking 40 minutes

Equipment

  • Medium bowl
  • Fork
  • Parchment paper
  • Large baking sheet

Ingredients
  

  • 1 cup chia seeds
  • 2 cups water
  • ½ cup pumpkin seeds
  • 1 cup sunflower seeds
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon pepper freshly ground

Instructions
 

  • Heat your oven to 350 degrees F or 180 degrees C.
  • Prepare a large baking sheet covered with parchment paper, leaving about 1-inch edges of the parchment paper. Set aside.
  • In a bowl, place the chia seeds and pour in the 2 cups of water. Stir well with a fork and let sit for 10 minutes allowing the mixture to become gelatinous.
  • Add the pumpkin and sunflower seeds as well as the spices. Stir well.
  • Transfer the mixture to the baking sheet and smooth with a spatula ensuring the mixture is spread as evenly as possible, to allow consistent results.
  • Place the baking sheet at the centre of the oven and bake for about 40 minutes. The mixture should look dry and have a bit of golden colour on top. When tapping, it should feel hard to the touch and cracker-like feel.
  • When the cracker sheet is ready, remove it from the oven and transfer it to a cooling rack. Wait about 10 minutes or until you are able to hold the cracker sheet in your hands.
  • Break the crackers with your hands to the desired sizes and allow them to cool completely.
  • Place in an air-tight container and enjoy within up to a week with your favourite dip or spread.

Notes

These crackers can be made neutral-tasting or lightly sweetened instead of savoury.
For neutral, simply omit all spices. For sweetened, omit all spices and add 1 tablespoon of sugar and 1 teaspoon of cinnamon (optional).
Categories Recipes, Sip, Snack

Refreshing Pineapple-Mint Popsicles

Refreshing Pineapple-Mint Popsicles

Author Shani - Lemon Tree Nutrition
Popsicles can definitely be crowned as one of the summer’s best treats. They are sweet, refreshing and cooling. When I thought about a recipe to emphasize the cooling effect, I knew I had to incorporate some mint leaves. For a bright and zesty colour, I decided to combine it with pineapple. As both pineapple and mint can help with digestion, this popsicle is literally gut-friendly!
Total Time 10 minutes

Equipment

  • Food processor or blender
  • Popsicles moulds

Ingredients
  

  • 1.5 cup pineapple chunks frozen or fresh
  • 1 ripe banana peeled
  • 8-10 fresh mint leaves stems removed
  • 1 cup water
  • A splash of maple syrup to taste

Instructions
 

  • In a blender, place all ingredients and blend until smooth.
  • Carefully pour the blended liquid into the popsicle moulds and freeze for at least 6 hours or overnight.
  • When ready to enjoy, carefully remove the cover from the popsicle.
  • Enjoy on a hot summer day.
Categories Recipes, Snack

No-Bake Granola Bars

No-Bake Granola Bars

Author Shani - Lemon Tree Nutrition
The shelves at the grocery store are packed with granola bars. Why bother making them at home? Because these seriously beat any granola bars I have ever had. They are incredibly delicious, satisfying and simple to make. When feeling like having something sweet and nutritious, these will become your favourite go-to granola bars.
Prep Time 30 minutes
Refrigeration 4 hours

Equipment

  • Food processor
  • Small saucepan
  • Medium bowl
  • Baking pan, 9x9 inches
  • Parchment paper

Ingredients
  

  • 200gr pitted date fruits
  • 1.5 cups large oats
  • 1 cup almonds or hazelnuts
  • ¼ cup honey or maple syrup
  • ½ cup sesame paste
  • ½ teaspoon cinnamon powder optional
  • A pinch sea salt
  • ½ cup semi-sweet chocolate chips

Instructions
 

  • Place dates in the food processor and pulse until small, sticky crumbs are formed. These may come together to a ball as you process. Move into a medium bowl and set aside. No need to clean the food processor yet.
  • Lightly toast the almonds or hazelnuts. Place in the food processor and pulse into medium-size pieces. Add the nuts to the bowl of dates.
  • Lightly toast the oats. Add to the bowl of dates and nuts.
  • Place the honey (or maple), sesame paste and cinnamon powder (if using)  in a small saucepan and warm up. Stir to combine. Do not boil or overheat.
  • Pour the warm mixture onto the dates, nuts and oats. Add a pinch of salt.
  • Mix well with a fork, ensuring the dates pieces are well spread in the mixture.
  • Allow mixture to cool a bit.
  • Add chocolate chips and mix in with a fork.
  • Line your 9x9 pan with parchment paper leaving enough paper edges for easy removal of the bars after cooling. Pour the mixture in, flattening and levelling it in the pan.
  • Cover with Saran wrap and refrigerate for at least 4 hours or overnight.
  • Using the edges of the parchment paper, carefully remove the bar from the pan onto a cutting board. Cut into 8-10 even bars. Keep refrigerated in an air-tight glass container for up to a week.

Notes

Nut-free version - Replace the nuts with sunflower seeds. 
Vegan version - Use maple syrup (instead of honey) and vegan chocolate chips.
Categories Recipes, Snack

Chocolate-Hazelnut Energy Bites

Chocolate-Hazelnut Energy Bites

Author Shani - Lemon Tree Nutrition
I love chocolate. So if I can have both a nourishing and chocolaty snack - now that’s a bonus! These little bites are definitely my go-to whenever I have these cravings. I keep them in the freezer in a container to grab as a pre- or post-workout snack. Sometimes they just call my name and I just have to answer. Wouldn’t you?
Prep Time 15 minutes

Equipment

  • Food processor or a powerful blender
  • 2 small bowls

Ingredients
  

  • 15 Medjool dates pitted
  • Some boiling water
  • 1.5 cup raw hazelnuts
  • ¾ desiccated coconut unsweetened
  • cup good quality cocoa powder
  • 1 teaspoon cinnamon powder optional
  • 1 teaspoon vanilla extract optional

Instructions
 

  • Place the dates in a heat-proof bowl and carefully cover with boiling water. Allow the dates to soak for about 20 minutes.
  • While the dates are soaking, place the raw hazelnuts on a baking tray and bake at 350 F or 180 C for 5 minutes or until hazelnuts are warm to the touch. Carefully remove from the oven and divide hazelnuts into 1 cup and 0.5 cups.
  • Place 0.5 cups of hazelnuts in the food processor and process to a meal texture. Place the hazelnut meal in a small bowl and set it aside. No need to clean the food processor container before the next step. Simply place it back on its engine.
  • Drain the softened dates discarding the water.
  • In the food processor place dates, the remaining whole hazelnuts (1 cup) and the desiccated coconut. Process until a crumbly mixture has formed.
  • Add the cocoa powder, cinnamon and vanilla extract (if using). Blend until a sticky dough-like texture has formed, and most of the mixture is coming together. Stop blending to scrape the sides if needed.
  • With a teaspoon, scoop enough mixture to create 1-1.5 inch size balls. Roll the balls in the hazelnut meal.
  • Keep bites refrigerated or place in a freezable container to enjoy later.

Notes

For additional coating options, roll the balls in a ⅓ cup cocoa powder or desiccated coconut.
Categories Recipes, Snack

Scrumptious Chocolate-Banana Muffins

Scrumptious Chocolate-Banana Muffins

Author Shani - Lemon Tree Nutrition
I love a fruit & chocolate combo. Maybe it is the different flavours and textures that complement each other or because I feel chocolate makes everything better. So I took some ripe bananas I had on the counter and combined them with some rich cocoa powder into these gorgeous, soft, chocolaty muffins. With whole wheat flour for extra fibre and some protein powder for a more filling treat, these muffins will keep you fuller for longer. Plus, all ingredients go into one bowl to save on dirty dishes and work. In about 45 minutes from now, you could bite into your new favourite muffin.
Prep Time 15 minutes
Baking 20 minutes

Equipment

  • Bowl
  • 12-muffin baking tray
  • Parchment paper baking cups

Ingredients
  

  • 2 ripe, large bananas peeled
  • 2 eggs
  • 1 cup coconut sugar
  • ½ cup grapeseed oil (or olive oil)
  • 6 tablespoons cocoa powder unsweetened
  • 1.5 cups whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 scoop chocolate protein powder optional
  • Dark chocolate chips optional

Instructions
 

  • Heat oven to 350 F or 180 C.
  • Line a muffin baking tray with parchment paper baking cups. Set aside.
  • In a medium bowl mash the bananas with a fork.
  • Add to the mashed bananas the sugar, eggs, oil and cocoa powder and mix with the fork until combined.
  • Add to the mixture flour, baking soda and baking powder. Add chocolate protein powder if using. Mix with the fork until well combined. Overmixing can decrease fluffiness.
  • Fill each baking cup with the chocolate mixture to reach ⅔ of its height. Top with some chocolate chips, if using.
  • Bake for about 15-20 minutes. Muffins are ready when a toothpick inserted into the centre comes out almost dry with a few crumbs attached, and the muffins’ top is a bit bouncy.
  • Let cool in the baking tray for about 5 minutes before carefully transferring the muffins onto a cooling rack.

Notes

These muffins freeze well. To freeze, muffins should be completely cooled to room temperature and kept frozen in an air-tight container.
Categories Dine, Recipes, Snack

High-Protein Oat Pancakes

High-Protein Oat Pancakes

Author Shani - Lemon Tree Nutrition
As a mother to two athletic boys and as an active person myself, I had to find creative ways to incorporate more protein in each meal. Here is an easy way to turn a breakfast favourite into a high-protein meal that will keep anyone feeling fuller for longer. You can make these pancakes gluten-free if you ensure the ingredients provided are GF such as the oats and the baking powder.
Prep Time 10 minutes
Cook Time 39 minutes

Equipment

  • Food processor or blender
  • Frying pan
  • Small ladle
  • Spatula

Ingredients
  

  • 2 cups large oats (GF if preferred)
  • 2 large ripe bananas
  • 3 large eggs
  • 1 cup Greek yogurt
  • ½ cup water or milk of choice
  • 1 teaspoon honey or maple syrup
  • ¼ teaspoon salt
  • 1.5 teaspoons baking powder (GF if preferred)
  • Coconut oil for frying

Instructions
 

  • Place oats in a food processor or blender and process until the texture resembles sand.
  • Peel the bananas and chop them into bite-size pieces. Add to the processed oats.
  • Add the eggs, yogurt, water or milk, honey or maple, and salt and blend until smooth.
  • Add the baking powder and blend for another 20 seconds. Allow to sit for 15 minutes. Mixture should be slightly runny and not too thick. Add more liquid if necessary.
  • Heat a large flat frying pan or a pancake pan on medium-high heat. Place a teaspoon of coconut oil in the pan and let it melt. With a heat-proof baking brush, spread the oil to cover the cooking surface of the pan.
  • With the ladle, place the desired amount of pancake mixture and fry until a few small bubbles form at the top of the pancake, and the bottom is golden-brown. Flip the pancake and fry for another minute on the other side.
  • Place the cooked pancakes on a dish and cover them with tin foil to keep warm while the other pancakes are being cooked.
  • Repeat the frying process with the rest of the mixture.

Notes

These pancakes are more on the neutral side - not sweet or salty, so any toppings of your choice would work well. Here are some options:
Maple syrup, honey, Blueberry sauce, whipped ricotta, nut butter, chocolate sauce, cocoa nibs, chopped nuts, desiccated coconut or coconut flakes.
Categories Recipes, Snack

Fudgy Banana Bake

Fudgy Banana Bake

Author Shani - Lemon Tree Nutrition
Got some overripe bananas? Use them in this fudgy, chocolaty banana bake. This treat is not overly sweet, yet quite satisfying due to its protein and fibre content. Pair it with a nice cup of tea, relax and enjoy.
Prep Time 15 minutes
Baking 30 minutes

Equipment

  • Food processor or blender
  • Baking pan, 7x11 inches
  • Parchment paper

Ingredients
  

  • 2 cup large oats
  • 6-7 medium-size overripe bananas cut into 1-2 inch pieces
  • 10 pitted Medjool dates soaked in hot water for at least 1 hour
  • 5 tablespoons cocoa powder unsweetened
  • 4 tablespoons coconut sugar you can add 1-2 extra tablespoons if you prefer sweeter
  • 2 large eggs
  • 1 scoop vanilla or chocolate protein powder
  • 1 teaspoon baking powder
  • 1 cup raw walnuts roughly chopped

Instructions
 

  • Heat oven to 350° F or 180° C
  • Line a 7x11 inch tall sided baking pan with parchment paper
  • In a food processor or blender, place 2 cups of oats and process into flour
  • Add the bananas and blend until well combined with the flour
  • Drain the dates saving ½ cup of the soaking water and add the dates to the banana-flour mixture, as well as the ½ cup of soaking water and blend
  • Add cocoa powder, coconut sugar, eggs, protein powder and baking powder
  • Blend until well combined to a smooth mixture
  • Transfer mixture into the prepared baking pan
  • Top with chopped walnuts
  • Place in the middle of the oven and bake for 30 minutes or until the centre is firm
  • Allow to cool at room temperature and cut into desired size squares

Notes

After a day on the countertop, place the rest in the fridge for up to a week or in the freezer for up to a month.
Categories Recipes, Snack

A Super Fast Blueberry Sauce

A Super Fast Blueberry Sauce

Author Shani - Lemon Tree Nutrition
Great for topping a pile of pancakes, as crepes filling, spreading over toast or just eating with a teaspoon straight from the jar, this gorgeous deep purple sauce will have you making it again and again. It’s easy, quick, nutritious and delicious without unnecessary additives we find in the store-bought versions
Prep Time 5 minutes
Cook Time 20 minutes

Equipment

  • A small pot
  • A mason jar or a medium size serving dish

Ingredients
  

  • 2 cups frozen blueberries
  • ¼ cup water
  • ¼ cup honey or maple syrup
  • ¼ cup chia seeds or more for a jam texture - see notes

Instructions
 

  • Place the frozen blueberries in a small pot and cook on medium-high heat until the blueberries are starting to thaw and are releasing some liquids.
  • Add about ¼ cup water and simmer until blueberries are softened and starting to break.
  • Add ¼ cup honey or maple syrup, stir and simmer for 5 minutes.
  • Remove from heat and let cool to room temperature.
  • Add ¼ cup chia seeds, mix and set aside to thicken for about 20 minutes.

Notes

This sauce can be thickened and used as a jam by adding more chia seeds - Instead of ¼ cup consider ½ a cup.
This sauce or jam is best fresh but leftovers can be kept in the fridge and eaten within a day or two.