banner fruit kabobs key lime coconut dip

Prep: 25 minutes
Serves: 10

1/4 cup Schnucks sweetened coconut flakes
3 containers (6 ounces each) Schnucks light Key lime yogurt
1/3 cup Schnucks cream cheese, softened
3 pounds fresh fruit such as strawberries, kiwi, pineapple, cantaloupe and mango, peeled & cut into 1-inch pieces (8 cups)
10 (10-inch) wooden skewers
Granola

  1. In small microwave-safe bowl, cook coconut in microwave oven on high 1-1/2 to 2 minutes or until toasted, stirring every 30 seconds.
  2. In medium serving bowl, with whisk, mix yogurt and cream cheese until smooth. Stir in coconut. Cover and refrigerate until ready to serve.
  3. Alternately thread fruit onto skewers. Top dip with granola and serve with fruit kabobs.


Each Serving: About 139 calories, 5 g total fat (3 g saturated), 11 mg cholesterol, 34 mg sodium, 22 g carbohydrates, 2 g fiber, 3 g protein.

Protein bars

Packaged protein bars are fine in a pinch, but these recipes guarantee flavor (and energy) that can’t be bought.

Protein Energy Bars

TOTAL: 15 MIN – 8 SERVINGS

2 tbsp. chia seeds
½ cup flax seeds
½ cup walnuts
½ cup cashews
½ cup sunflower seeds
½ cup pepitas
¼ cup dried cranberries
¼ cup dried cherries
2 tbsp. protein powder
½ tsp. sea salt
1∕³ cup maple syrup
½ cup almond butter
1∕³ cup coconut oil

  1. Use a food processor to grind chia and flax seeds into a fine meal.
  2. Add the walnuts and cashews. Pulse until coarse.
  3. Transfer nut mixture to a bowl. Add sunflower seeds, pepitas, cranberries, cherries, protein powder and salt.
  4. Warm maple syrup, almond butter and coconut oil in a saucepan over low heat until combined.
  5. Line an 8×8-inch pan with parchment paper, allowing excess to hang over edges of pan. Pour mixture into pan and press down until flat.
  6. Cover and refrigerate for 2 hours. Turn mixture onto a cutting board and slice into eight bars.

PER SERVING: CAL 494, FAT 39g (11g SAT. FAT), CHOL 5mg, SODIUM 250mg, CARB 29g (7g FIBER, 16g SUGARS), PRO 14g

Cocoa and Hazelnut Energy Bars

TOTAL: 15 MIN – 8 SERVINGS

½ cup hazelnuts
¼ cup cashews
¼ cup pecans
11∕³ cup medjool dates (pitted)
2 tbsp. coconut oil
¼ tsp. vanilla extract
2 tbsp. unsweetened cocoa powder

  1. Preheat oven to 300 degrees. Place hazelnuts, cashews and pecans on baking sheet. Roast the nuts for 15 minutes until golden brown. Remove husks from hazelnuts.
  2. In a food processor, process the nuts until finely chopped. Remove and place in bowl.
  3. In food processor, process the dates, coconut oil, vanilla and cocoa into a paste.
  4. Add nuts to processor and process until you have a sticky dough.
  5. Line a loaf pan with parchment paper, letting excess drape over sides of pan.
  6. Press paste into pan using parchment paper. Cover and refrigerate for 2 hours.
    Turn mixture onto a cutting board and slice into eight bars.

PER SERVING: CAL 195, FAT 13g (4g SAT. FAT), CHOL 0mg, SODIUM 1mg, CARB 21g (4g FIBER, 15g SUGARS), PRO 9g

Coconut Apricot Almond Energy Bars

TOTAL: 15 MIN – 8 SERVINGS
6 medjool dates
¼ cup golden raisins
½ cup dried apricots
¼ cup almonds
1 tbsp. chia seeds
¼ cup pistachios
1∕³ cup unsweetened shredded coconut
(plus a little for topping)
1∕8 tsp. orange extract

  1. Use a food processor to process the dates, golden raisins and apricots into a paste.
  2. Add the remaining ingredients and process until combined.
  3. Line a loaf pan with parchment paper large enough to fold over the dish. Scrape the mixture into the pan and press the paste down with the parchment paper to create a flat surface.
  4. Refrigerate for 2 hours. Turn mixture onto a cutting board and slice into eight bars.
    Because these recipes have no preservatives, be sure to refrigerate bars in an airtight container.

PER SERVING: CAL 115, FAT 6g (2g SAT. FAT), CHOL 0mg, SODIUM 3mg, CARB 16g (3g FIBER, 11g SUGARS), PRO 3g

Simply Schnucks January Issue
Mason jar snacks

Give your midday snack a tasty makeover! Go beyond the boring with these delicious, easy, good-for-you recipe ideas.

Day Drinker

Forget high calories and artificial flavors. Delicious flavored water is the perfect thing to keep you refreshed.

  • Mint Leaves
  • Cucumber slices
  • Pineapple slices
  • Ginger root

Make A Break For Parfait

Mornings are hectic enough without worrying about what’s for breakfast. Simply make this the night before for an easy grab-and-go morning snack.

  • Yogurt
  • Strawberries
  • Blueberries
  • Blackberries
  • Granola
  • Almonds
  • Honey

Rainbow Connection

Add layer upon layer of vibrant colors and healthy flavors. Refrigerate and throw in your bag as you head out the door for a healthy lunch.

  • Fresh spinach
  • Edamame
  • Chopped orange bell pepper
  • Pomegranate seeds
  • Grape tomatoes
  • Cooked beets
  • Cooked Quinoa
  • Chickpeas
  • Vinaigrette
Simply Schnucks January Issue
3 Seed Honey Bars

Total: 27 minutes plus cooling and chilling • 16 bars

Schnucks nonstick cooking spray
1/3 cup sesame seeds
1/3 cup Schnucks pure honey
1/3 cup packed Schnucks brown sugar
1 cup roasted, salted shelled pumpkin seeds
1/3 cup roasted, salted shelled sunflower seeds

  1. Spray 8 x 8-inch glass or metal baking pan with cooking spray. Line baking pan with parchment paper or aluminum foil so that paper or foil extends about 2 inches over opposite sides of pan.
  2. In 12-inch nonstick skillet, cook sesame seeds over medium-low heat 8 to 10 minutes or until lightly toasted, stirring occasionally to prevent burning. Transfer sesame seeds to plate.
  3. In medium saucepan, stir together honey and sugar. Cook over medium-low heat 4 to 5 minutes or until mixture simmers and sugar is dissolved, stirring occasionally with rubber spatula. Remove saucepan from heat; stir in seeds. With rubber spatula, immediately spread seed mixture evenly in prepared pan. Cool 1 hour at room temperature.
  4. Using overhanging sides of paper or foil, lift seed mixture out of pan and invert onto cutting board. Remove parchment paper or foil, and cut into 1 x 4-inch bars. Line rimmed baking pan with parchment paper or nonstick aluminum foil. Place bars in single layer on prepared baking pan. Cover with plastic wrap and refrigerate at least 2 hours or up to 3 days.

Each serving (1 bar): about 115 calories, 7 g total fat (1 g saturated), 0 mg cholesterol, 42 mg sodium, 12 g carbohydrate, 1 g fiber, 10 g sugars, 3 g protein

Cook’s Wisdom

To transport bars, wrap in parchment paper or nonstick aluminum foil.


It is officially October! As these chilly days and nights begin to make their appearance (since September did not get the memo), warm comfort foods make their way back into the kitchen. Now, I don’t know about you, but I happen to love when fall weather rolls around because it (finally) becomes soup season in my house. There is just something magical about a bowl of soup around a bonfire with family and friends, don’t you think? I have taken it upon myself to compile a list of the most popular/delicious/fall-themed soups and stews to get you in the fall spirit! Click the picture of each soup below for the recipe, or visit our Pinterest page for more soup options!

 

1. Chicken & Rice Soup

Curl up in the couch with this modern take on a classic soup. Recipe

Soup4

 

2. Vegetable Soup

This vegetable soup is so good even the biggest carnivore will enjoy it! Recipe

Soup3

 

3. Broccoli Cheddar Soup

There is something about the fall weather that makes this dish so much better! Recipe

Soup5

 

4. French Onion Soup

This soup can be whipped up with even the barest of refrigerators. Recipe

Soup6

 

5. Chicken Noodle Soup

This is our take on a classic recipe. Check it out here!

Soup

 

6. Chili

Okay, it’s not technically a soup, but it still makes a great meal on a cool fall day! Recipe

Soup9

 

7. Potato Soup

Some may consider soup as an appetizer, but this recipe is a full-on meal! Recipe

Soup7

 

8. Vegetable Beef Soup

Easy and delicious! Add a little beef to your vegetable soup and you have a hearty meal! Recipe

Soup2

 

Superfoods are a quick and easy way to get some serious nutrients into your body. Examples include chia seeds, goji berries, avocados and flax seeds. But out of all the superfoods out there, kale is on top.

National Kale Day celebrates kale’s incredible health benefits by highlighting kale’s culinary versatility and promoting eating, growing and sharing kale throughout America. This grassroots movement was started by Dr. Drew Ramsey and Chef Jennifer Iserloh in 2013. The two joined forces to write the book 50 Shades of Kale and a health-friendly holiday was born!

Kale3

Kale is not only a superfood, it is a superhero when it comes to health. Kale is the king of the cruciferous vegetable family, which means you get plant-based power in your diet that goes well beyond just standard vitamins and minerals. Kale is packed with special “phytonutrients” molecules making it a power plant that can help fight obesity, diabetes, and heart disease. In fact, just a fistful of kale daily may have the power to battle cancer, inflammation, and low moods. Add to that protein, high levels of vitamin C and K, iron, omega-3, and fiber – nutrients that many Americans are sorely missing from their diet. Now that’s some powerful green stuff.

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Besides being nutrient-dense, kale also happens to be hearty, which means it travels well and lasts for up to a week when stored in a loose paper or plastic bag in your refrigerator crisper. It’s also extremely versatile. Cooking kale does not cause it to lose valuable nutrients.

Kale

Celebrations of National Kale Day take place all over the country in home kitchens, restaurants, schools and even online. The kale “kraze” is here to stay and National Kale Day is a driving force behind keeping up enthusiasm. For even more nutritional information and recipes from National Kale Day, head on over to nationalkaleday.org.

 

 

 

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