SNACKS AND SIDES

These snacks are quick and east to prepare. They can also support a balanced meal. Create a flavorful anD nutritious experience by adding one or more chutneys to your favorite sandwich or entree!

Spicy Savory Peanut Snack

Serving: 10-ounce bowl; Servings per Recipe: 4

Ingredients: 2 cups shelled, unsalted peanuts, 1 diced red onion, 2 teaspoons lime or lemon juice, 1 bunch cilantro, Optional: Jalapeno, Salt, and pepper to taste

Preparation: In a pot, bring 4 cups of water to boil. Add 2 cups of shelled, unsalted peanuts. Allow to simmer for 5-10 minutes, until peanuts are tender, but not overbooked. Drain from water and set aside. Add red onions, jalapenos, lime or lemon juice, salt, and pepper to taste. Garnish with a generous handful of chopped cilantro and optional toppings to taste.

Mango Salsa

Serving Size: 1 cup

Total Servings: 4

Note: can substitute other fruits in place of mango such as papaya, apples, pineapple

Ingredients

  • 2 cups peeled and chopped ripe mango (or other fruit) 

  • 1 cup diced onions

  • 1 can garbanzo beans or chickpeas

  • 2 bell peppers cut into long thin slices

  • 1 jalapeno fresh

  • 1 clove garlic

  • 1 teaspoon lemon or lime juice

  • 2 tablespoons chopped cilantro

  • Salt and black pepper to taste

Preparation: Rinse garbanzo beans and place in a bowl. Add mango, onion, bell pepper, jalapeno, garlic and lemon/lime juice into a bowl. Add 1 tablespoon of warm water and stir. Add salt and pepper to taste. Cover and refrigerate for at least 1 hour. Serve chilled

Overnight Oats Snack

Serving Size: ¼ cup (snack)

Serving Size 1 cup (breakfast)

Ingredients: 

  • ¼ cup rolled oats

  • ¼ cup milk (or non-dairy alternative)

  • 2 tablespoons frozen fruit or fresh fruit (berries, bananas)

  • 1-2 tablespoons ground nuts or peanut butter (optional)

  • Pinch of cinnamon powder

Preparation: Place ¼ uncooked oats in bowl, then add 2 tablespoons frozen fruit, top with nuts, pour ¼ cup milk, and sprinkle cinnamon powder on top.  Cover with lid and keep overnight in the fridge.

Sweet and Savory Chutneys

Sweet Date Chutney

Date Sauce (Sweet)

1 cup chopped and pitted dates

½ cup water

½ teaspoon red chili powder

½ teaspoon cumin powder

½ teaspoon coriander powder (curry powder)

¼ teaspoon clove powder

¼ teaspoon cinnamon powder

Savory Green Chutney

2 bunches cilantro, rinsed and drained

2 teaspoons peanuts unsalted

½ cup water

½ teaspoon salt

1 clove garlic chopped

1 green chili

Hot Red Chutney

2 cups red bell pepper

2 cloves fresh garlic, minced

Sri Racha, Tabasco, or any hot sauce to taste

½ cup water

Cumin powder

Salt

Serving Size: 2 tablespoons

Preparation: For each chutney, blend all ingredients together.  As needed add more water and salt to create the desired consistency and flavor. Each of these chutneys can be used as a dressing for sandwiches or salads