8

Allergy-Friendly

Back-to-School Snacks

Welcome to my Allergy-Friendly Back-to-School Snack Series! I know finding snacks for the kid’s lunchbox (or even your own!) can feel like a daunting task, especially ones that are Allergy Friendly. So I sat down with my daughter, Mackenzie and son Nathan and asked what their favorite snacks are to take to the gym while Mommy does her exercise and enclosed are their Top 8 picks. Sends your kids to school with these quick & healthy, Glutenfree, Nut-free and Dairy-free snack recipes. They ARE Kid Approved!! From my kitchen to yours…happy clean comfort cooking and eating! ~ Courtney

~ Courtney Would you like more slimming comfort food recipes? Pick-up a copy of my Clean Comfort Foods Cookbook at www.cleancomfortfoods.com.

2

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Chewy Cranberry Granola Bars

YEILDS: 8 Bars

Ingredients 2 cups gluten-free oats ½ cup dried cranberries ¼ cup sunflower seed ¼ cup pumpkin seeds 2 tbsp. hemp seeds

Instructions 1. Preheat oven to 350F.

2 tbsp. chia seeds 4 scoops vanilla Protein Powder 2 tbsp. honey ¼ tsp vanilla extract ½ cup pure maple syrup

2. In a large bowl combine the oats, cranberries, seeds, and protein powder. Add honey, syrup, and vanilla. 3. Stir until everything is thoroughly mixed. At first, it will seem too dry, but continue stirring and it will eventually blend. 4. Coat a clean, dry 8x11-inch baking dish with avocado oil, then press the mixture into the bottom of the dish. The mixture should extend to all corners evenly, and it should be about 1-inch thick. 5. Bake 8-10 minutes. 6. Remove from oven and place on a cooling rack. 7. When mixture has completely cooled slice into bars.

3

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Apricot & Sesame Energy Bars YEILDS: 9 Bars Make it nut-free: Swap the almonds with a combination of sunflowe , pumpkin seeds, and hemp seeds. Swap almond butter with sunflower butte .

Ingredients 1/2 cup sesame seeds, toasted 1 cup gluten-free oats 1/2 cup dried apricots; chopped 1/2 cup golden raisins; chopped 1 cup shredded unsweetened dried coconut 1 cup sliced almonds 1/2 cup vanilla protein powder 1/2 cup oat bran 2 tsp. softened unsalted organic butter 3/4 cup honey 1/4 cup natural almond butter Juice from half a lemon 2 tsp. lemon peel zest

Instructions 1. Preheat oven to 300F. 2. Toast sesame seeds in a dry skillet over medium heat until lightly browned and aromatic, stirring or shaking pan frequently. 3. Place the oats in a large baking pan and place in heated oven; toast for 10 minutes, stirring frequently to prevent burning. 4. Remove oats from oven, stir in sesame seeds, apricots, raisins, coconut, almonds, protein powder, and oat bran; mix well. 5. In a small pot, melt together butter and honey. Bring to a boil over medium-high heat and quickly stir in the nut butter, lemon extract, and lemon zest. Remove from heat, swiftly pour over the oatmeal mixture and mix well in pan. 6. Spread oat and fruit mixture in a separate greased 11 x 7-inch baking dish and press into an even layer. 7. Cover and chill until firm, at least 4 hours or overnight.

4

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Blueberry Chia

Pudding YEILDS: 4 Servings

Ingredients ½ cup chia seeds 1 1/2 cup unsweetened non-dairy milk (Coconut, Rice or Hemp). 1 cup fresh (or frozen and thawed) blueberries 1 tsp. cinnamon 3 tbsp. maple syrup 1 tsp. vanilla extract

Instructions 1. Blend milk, blueberries, cinnamon, vanilla andsyrup together in a blender on high until smooth.Pour blueberry mixture over chia seeds and whisk together. 2. Let rest for a few minutes, then stir. 3. Ten minutes later, stir again. Refrigerate overnight. 4. In the morning, give it a good stir and check 5. texture. If it’s too thick, add a little more milk. 6. The texture will resemble a teeny-pearled tapioca 7. pudding.

5

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Chocolate Chia Pudding YEILDS: 4 Servings

Ingredients 1 ½ cup unsweetened almond milk ⅓ cup chia seeds ¼ cup cacao or unsweetened cocoa powder 3 tbsp. maple syrup ½ tsp cinnamon (optional) ½ teaspoon pure vanilla extract (optional) pinch sea salt

Instructions 1. Add all ingredients to a mixing bowl and whisk vigorously to combine. 2. ⅓ cup chia seeds 3. Place in blender and blend on high until completely smooth and creamy. 4. 3 tbsp. maple syrup 5. ½ tsp. cinnamon 6. ½ tsp. vanilla extract

6

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Cocoa Chia

Cranberry Cookies

Make it nut-free: Swap almond flour wit sunflower meal/flo . To make sunflower see meal/flou , simply grind the seeds up into a fin powder in a blender, food processor or coffee grinder.

Yields: 30 cookies

Ingredients ¾ cup softened unsalted organic butter ¾ cup coconut palm sugar 2 whole eggs 1 tsp. vanilla extract 1 ½ cup almond flou 1 cup chia seeds 4 tbsp. cacao powder ½ tsp. sea salt ½ tsp. baking powder ¾ cup dried cranberries ¼ cup mini dark chocolate chips

Instructions 1. Preheat oven to 325 Degrees F. Line two baking sheets with parchment paper. 2. In a medium bowl cream together butter and sugar, then add eggs and vanilla. 3. Combine dry ingredients in a large bowl. 4. Add wet ingredients to dry ingredients, mixing until well incorporated, then fold in chocolate chips and cranberries. 5. With a tablespoon, drop cookie dough onto parchment paper, a couple of inches apart. 6. Bake for 15 minutes. Remove from oven and allow cookies to cool for 5 minutes on baking sheets before transferring to cooling racks.

7

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Coconut Apricot Energy Balls Make it nut-free: Swap the almonds with a combination of sunflowe , pumpkin seeds, and hemp seeds.

Yields: 18 balls

Ingredients 12 large dates, pitted and soaked in water 2 tbsp. of water 3 tbsp. sunflower seed butte 3 tbsp. raw honey 4 tbsp. chocolate protein powder ½ cup slivered almonds ½ cup gluten free oats 12 dried apricots fined dice ½ cup unsweetened shredded coconut

Instructions 1. In a food processor, combine dates and water until well blended. Then add sunflower seed butter and honey and pulse until thick paste forms. 2. Add protein powder, pulse a few more times, and then add almonds and oats. Continue to pulse, taking breaks to scrape the sides of processor until everything is well incorporated. 3. Transfer paste into bowl, and add diced apricots. 4. With your hands roll into small 1 inch balls. Then, roll balls in coconut to cover. 5. Refrigerate for 2 hours until set.

8

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Chocolate Chip Cookie Dough

Energy bars

Yield: 10-12 bars (shown in photos – 12 servings)

Ingredients 3 medium/large ripe bananas, mashed 1 tsp. vanilla extract 2 cups gluten-free oats ½ cup dried cherries (or raisins) ½ cup walnuts, chopped ½ cup sunflower seed ½ cup pumpkin seeds ½ cup sliced almonds ¼cup hulled hemp seeds

Instructions 1. Preheat the oven to 350F. Lightly grease a large rectangular baking dish (approx. 8.5” x 12.5”) and line with a piece of parchment paper so the bars are easier to lift out. 2. In a large bowl add all ingredients and stir until completely combined. 3. Spoon mixture into prepared dish. Using hands press mixture down until smooth until even. 4. Bake for 25 minutes or until firm and lightly golden along the edge. 5. Line a 8-inch square pan with a piece of parchment paper so that there’s overhang to lift out the bars after freezing. Scoop the mixture into the pan and smooth out with your hand until it’s level. Push down firml all over the mixture. The more you pack it down the better the bars will hold together. Roll out with a pastry roller if you have one

9

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

6. When mixture has completely cooled slice into bars. 7. Freeze for at least 15 minutes and then slice into 10-12 bars. The bars are a bit fragile and can break apart, so just handle them carefully. For on-the-go, wrap bars in plastic wrap or tin foil and store in the fridge or freezer. Or just store them all in an air-tight container if enjoying at home. Most importantly of all, hide from other members of the family. 8. Note: You can use Medjool or honey dates here. Just be sure they are nice and soft.

10

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.

Sesame Flatbread Crackers

YEILDS: 16 Crackers

Ingredients 2 cup amaranth flou 1 cup super-seeds (a mix of chia seeds, hemp seeds, flax seeds, an sesame seeds) 3 tbsp. avocado oil 3 whole eggs, beaten 1 tsp. sea salt 1 tbsp. water

Instructions 1. Preheat the oven to 350°. 2. In a bowl, combine the amaranth flou , super seeds, avocado oil, eggs, salt, and water until the mixture forms a crumbly dough that holds together when squeezed. 3. Form the dough into two discs. Lay a piece of parchment paper on a flat surface, place one of the discs on top, and cover with another piece of parchment paper. Roll the dough into a rectangle about 1/8-inch thick. Remove the top piece of parchment, and using a pizza cutter, cut into 1-inch rectangles. 4. Transfer the crackers (including the lower piece of parchment paper) to a baking sheet, sprinkle with extra salt, and bake for 15 to 20 minutes, flipping the crackers halfway through the baking time, or until the crackers are browned and crisp. 5. Repeat with the remaining dough disc.

11

Copyright © 2015 (8 Allergy-Friendly Back-to-School Snacks) All Rights Reserved.