Mini-Meals

The concept of a Mini-Meal is that it is a healthy meal in smaller proportions.  The outcome is to fuel your system with energy, nutrients and enzymes until the next main meal. 

I believe in substituting the name Mini-Meal instead of snacks for several reasons.  My primary reasoning is that the connotation of a snack is usually associated to the snack food industry which is mostly junk food.  This is due to the preponderance of highly processed and refined foods high in sugar, hydrogenated fat, salt, chemicals and additives.   

Another strategy is that the Mini-Meal can be expanded into a full meal by increasing the quantity.  A person could feel great knowing that they are consuming a high quality meal designed for optimal endurance and health. 

Michael - The GreatNEWSCoach

Apple | Dates | Fruit | Grapes & Greens | Hummus & Veggies | Jicima & Seeds | Newtons | Orange & Grapefruit | Snow Peas | Sushi | Trail Mix | Watermelon

Cinnamon Apple

Apple cinnamon herb tea
1/4 tsp. cinnamon
2 Tbs. raw almond butter
1 apple
1 stalk celery

Drink a 8-12 oz. cup of warm tea to hydrate first.  Then access the apple and celery stalk which have been washed and cut into bite size pieces.  Spread a little almond butter on each piece of fruit and veggie and sprinkle on a lilt cinnamon for a great healthy snack combination.

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Nutty Dates

1 cup warm water or herbal tea
3-4 fresh or dried dates
4-6 soaked almonds (in water for at least 4-6 hours)
 

Slowly enjoy your cup of tea or water as you relax and take a break.  Then slowly chew the pitted dates alone or with the almonds for a sweet and energizing treat.  Also great with some celery or cucumber.

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Fresh Fruit Favorite

1 apple or
2 plumes or
1-2 peaches or
1 Asian pear

Eat whatever fresh fruit is available.  Wash and enjoy.

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Grapes and Greens Galore

1-2 cup of grapes
3-4 grape leaves (comparable romaine lettuce or spinach leaves)
2-3 Tbs. raw sunflower seeds, pumpkin seeds or pine nuts

Enjoy this combination for the sweet and nutty taste with the plus of energizing greens. 

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Hummus and Veggies

1 cup water
2 Tbs. olive oil
1/2 lemon or lime
Package or bulk powder hummus from the store
2-3 celery stalks or 1/2 cucumber strips

Follow the directions with the hummus mix and combine all ingredients into a bowl in the order given.  Dip the veggies into the hummus for a super snack.

A fresh hummus can be make by blending a zucchini squash with garlic, spices and the other ingredients (less water as needed) to make a healthier version of this Mediterranean specialty.

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Jicima and Raw Seeds

1/2 medium jicima (root vegetable in the produce section)
2-3 Tbs. raw pumpkin or sunflower seeds or (almond butter)
Lemon or lime twist

Peel and slice the jicima into strips.  Squeeze the citrus juice over the jicima.  Eat with the seeds for a unique and slightly sweet snack treat.  Jicima travels well and makes a great traveling snack.

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Nutty Newton

8-12 oz. warm water or herbal tea
4 fresh or dried figs (Black Mission or Kalamata are my favorites)
4-6 raw Brazil nuts

Sit quietly taking deep breaths and sip the warm drink for several minutes as you relax.  Then slowly chew and enjoy nourishment from the sweet fruit and rich taste of the nuts.  I find this more satisfying than any cookie Newton.

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Orange and Grapefruit Sweet and Sour

1 grapefruit
1 orange
2-3 romaine leaves
2-3 tsp. raw pumpkin seeds

Peel the 2 fruit and serve with lettuce and raw seeds for a great energizing snack.  Unique contrasting flavors and way to wake up those taste buds and help start the new year right.

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Snow Peas

15-20 snow pea pods
Asian dipping sauce or
Home made version  (1 Tbs. Hoisin sauce and 1 tsp. almond butter)

Wash snow peas.  Use prepared Asian sauce or by mixing Hoisin sauce and almond butter.  Dip the pods in the sauce and enjoy a great treat.
 

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Pina Colada

1-2 inch thick slice of fresh pineapple
1-2 inch square piece of fresh coconut
1-3 inch piece of cucumber

Great sweet combination to cool on a hot summer day.

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Sushi Roll

2 inch piece of cucumber
1/2 avocado
4-5 lettuce leaves
2 Tbs. Nama Shoyu or soy sauce

Cut the cucumber and avocado into strips.  Wrap in a leave of lettuce and then dip in the sauce.  Enjoy this healthy Asian specialty.  The energizing green lettuce helps remind you spring is finally here.

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Trail Mix

1/4 cup raw sunflower seeds
1/4 cup raw pumpkin seeds
1/4 cup raw pecans
1/4 cup raw Brazil nuts
1/4 cup raisins
1/4 cup raw black walnuts
1/4 cup chopped dates
1/4 cup dried papaya

Mix all the ingredients together and place in a jar in the refrigerator.  Place 1/2 to 1 cup in a small travel container and pack for any upcoming trip or extensive travel by car.  This combination will keep for months and help you avoid the temptation for impulsive reactions to snack foods.  Most people buy junk foods or commercially prepared trail mix that normally is loaded with salt and roasted nuts and seeds which are not nearly as healthy for you.

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Watermelon

3-5 cups of watermelon with seeds including some white flesh.

Remove the inner part from the rind leaving some white.  Blend this part of the melon with seeds on super high speed.  This makes an excellent summer cooler to refresh and energize on a hot day.

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