Super healthy packaged snacks and protein bars can be very expensive to buy every week.  Here is a simple recipe to make your own nutritious snack at home.  This snack is filled with lots of vitamins and minerals from ingredients such as dates, almond butter, oats and protein powder. It is a simple, no bake recipe that is friendly for the whole family to make and enjoy! 

My family usually grabs two of these delicious protein balls each to have as a filling and delicious afternoon snack.  These snacks will never be wasted, because they are just that tasty! They also taste great with a cup of coffee, yummy.

Here are two tasty recipes so you can start making this delicious clean snack at home! 

Vanilla Date Protein Balls

Ingredients:

• 2 cups of pitted dates (soak in warm water for 10 minutes)  
• 1 cup of rolled oats
• 8 tbsp almond butter or 10 tbsp peanut butter
• ​2 scoops of vanilla protein powder (I use Arbonne Protein Powder)

1. Add oats to food processor or blender and pulse until they reach the consistency of flour.
2. Add dates (but save the date water), almond butter or peanut butter, and vanilla protein powder and continue processing until well combined. You may need to scrape down the sides of your processor and add a few teaspoons of date water to get things moving. Add water sparingly, as adding too much will make the dough too sticky.
3. Transfer dough to a small bowl.   Use a tablespoon to divide dough into equal portions, and form dough into a ball. Place balls in fridge for about 20 minutes to allow them to set or eat them immediately :)

*Balls are best stored in an airtight container in the fridge. They are also wonderful when frozen.
                         or try...
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Chocolate Peanut Butter Protein Balls

Ingredients:

• 2 cups of pitted dates (soak in warm water for 10 minutes)
• 1 cup of rolled oats
• 10 tbsp natural peanut butter

• 2 scoops of chocolate protein powder (I use Arbonne chocolate protein powder)

1. Add oats to food processor or blender and pulse until they reach the consistency of flour.
2. Add dates (save the date water), peanut butter, and chocolate protein powder and continue processing until well combined. You may need to scrape down the sides of your processor and add a few teaspoons of date water to get things moving. Add water sparingly, as adding too much will make the dough too sticky.
3. Transfer dough to a small bowl.   Use a tablespoon to divide dough into equal portions, and form each portion into a ball. Place balls in fridge for 20 minutes to allow them to set or just eat them immediately :)

*Balls are best stored in an airtight container in the fridge. They are also wonderful when frozen.


                          Always craving good food,
​                                               Jillian

I know most of you have heard that salmon is good for you.  But do you really know why we should be including salmon in our diet? 

Learn why salmon is so beneficial to our health!

1. Eating salmon is beneficial in the treatment of osteoarthritis and other inflammatory joint conditions. Salmon contains small proteins called bioactive peptides. One in particular, called calcitonin, has been shown to increase, regulate and stabilize collagen synthesis in human osteoarthritic cartilage. This salmon-found protein also improves bone density and strength.

2. Eating salmon makes you smarter and happier. The brain is 60 percent fat and most of that is the omega-3 fatty acid DHA. Thirty percent of the grey matter in the brain is DHA showing how critical it is to brain function and a healthy nervous system. Eating salmon regularly has been shown to reduce the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly.

3. Eating salmon increases your cardiovascular health. As noted, salmon contains high levels of the omega-3 fats, EPA and DHA. These fats are responsible for many cardiovascular benefits such as reducing inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries. When eaten two to three times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia, and high blood pressure.

 4. Salmon protects your eyes. Eating salmon twice a week has been shown to significantly decrease the risk of macular degeneration — a chronic eye condition that leads to loss of vision. 

5. Salmon helps build children’s brains. Eating salmon while pregnant and nursing can boost learning capability and academic performance in children. Salmon contains high levels of DHA (decosahexaenoic acid) which is the main structural fatty acid in the central nervous system and retina. Feeding salmon to preschool children also aids in the prevention of ADHD and can even boost academic performance.

6. Salmon’s an excellent source of vitamin D. Sufficient vitamin D is crucial to maintaining optimal health. A deficiency of this essential vitamin has been linked to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type-1 diabetes. 
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7. Salmon helps you sleep. Salmon is an excellent source of tryptophan, an all-natural sedative. 

Article by: 
http://www.chatelaine.com/health/diet/seven-health-benefits-of-salmon-and-a-vitamin-rich-summer-recipe/

Try this delicious clean and simple salmon recipe, Salmon with Lemon + Capers! 

SALMON WITH LEMON + CAPERS 
serves 2 

Ingredients:

• 2 Salmon fillets
  
• 2 tbsp Extra Virgin Olive Oil
  
• 1 lemon
  
• 2 tsp capers
  
• 1 garlic clove
  
• Fresh rosemary (optional)
• salt and pepper, to taste
  
• Brussel sprouts, 2 cups (or vegetable of choice) 
  

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1.  Preheat oven to 350 degrees.  

2.  Dry salmon with a paper towel. Brush fillets with 1 tbsp of olive oil and season well with salt, pepper, and rosemary.

3.  Chop your brussel sprouts, or vegetable of choice.  Toss your chopped vegetables in 1 tbsp of Extra Virgin Olive Oil, and season with salt and pepper (or your favorite seasoning mixture). 

4.  Place about 1 cup of chopped veggies on a large piece of aluminum foil,  enough to fold over the fish and seal tightly. Then lay each piece of seasoned salmon on top of the chopped veggies.  

5.  Next, place 2 lemon slices, 1 tbsp of lemon juice, 1 tsp of capers, and ½ of a crush garlic clove on top of each piece of salmon. Wrap up salmon tightly in the foil so it is sealed shut. 

6.  Place these foil packets in the oven and bake for about 30 minutes, or until salmon is flaky. Enjoy this healthy and flavorful meal!  


                Always craving good food,
                           Jillian