Healthy Holiday Treats from Breezy
Breanne Nadler is a professional cyclist with DNA p/b K4 Racing. In addition to being an all around phenom on the road, she earned a BS in Biology AND a Masters degree in Nutrition and Sports Dietetics from the University of Utah. She is licensed as a Registered Dietitian Nutritionist (RDN) and is the nutrition coach at Plan 7 Coaching.
She shared some her favorite athlete-friendly treats for the holiday season. Enjoy all of these healthy holiday treats from Breezy.
Chocolate Nut Bark
Ingredients
2 cups semisweet, bittersweet or milk chocolate chips, melted (see Tip)
1 1/2 cups assorted nuts, such as hazelnuts, almonds and cashews, plus more for garnish
Preparation
Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.) Combine melted chocolate and nuts in a medium bowl. Scrape the mixture onto the foil and spread it into an approximate 12-by-9-inch rectangle. Sprinkle with additional finely chopped nuts, if desired. Refrigerate until set, about 20 minutes.
Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.
Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Nutrition (makes 3 dozen pieces)
Per piece: 74 calories; 5 g fat ( 2 g sat , 3 g mono ); 0 mg cholesterol; 7 g carbohydrates; 5 g added sugars; 1 g protein; 1 g fiber; 1 mg sodium; 66 mg potassium.
Frozen Chocolate-Covered Bananas
Ingredients
4 large ripe bananas, peeled and cut into thirds crosswise
3/4 cup semisweet or bittersweet chocolate chips, melted (see Tip)
1/4 cup shredded coconut
Preparation
Peel 4 large ripe bananas, cut in thirds and insert a popsicle stick into the cut end of each piece. Melt ¾ cup semisweet or bittersweet chocolate chips. Cover each piece of banana with melted chocolate and sprinkle with coconut. (Reheat chocolate, as needed, to keep it melted.) Place the bananas on a baking sheet lined with parchment or wax paper and freeze until frozen, about 2 hours.
Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Nutrition (makes 12 servings)
Per serving: 100 calories; 4 g fat ( 3 g sat , 1 g mono ); 4 mg cholesterol; 6 g carbohydrates; 6 g added sugars; 1 g protein; 2 g fiber; 7 mg sodium; 207 mg potassium.
Pumpkin Pie Yogurt (Breanne’s recipe)
Ingredients: makes 1 serving
· 4-6 oz. Greek Vanilla yogurt: plain, nonfat (any dairy alternative works as well!)
· 1 can pure pumpkin: unsweetened
· ½ tsp. Brown Sugar (could also use honey)
· 1 graham cracker, crumbled
· 2 tsp dark chocolate chips (optional)
· 1 tsp Pumpkin Seeds
· Cinnamon to taste (could also add nutmeg)
Directions:
Fill a small bowl with yogurt and sprinkle with 3/4 of the graham cracker
Mix pumpkin with sugar (or honey) and cinnamon: add to yogurt
Garnish with remaining 1/4 crushed graham cracker, chocolate chips and pumpkin seeds
* To make your own pumpkin pulp, cut a pumpkin in half, scoop out the seeds and roast, cut side down, in a 400 degree oven for 50-60 minutes, or until pumpkin flesh is soft when poked as a fork.