written by Katrina Seidman, RDN, LDN, Avalon Dietitian
These are so delicious it’s hard to believe they are so easy to make. If you are like my family and spend too much money on packaged energy or protein bars, you may want to try to whip up your own. I know what you’re thinking—won’t this take hours and dirty a bunch of dishes? Nope. Won’t I have to go out and buy a bunch of ingredients-probably not! Won’t an entire batch go bad within a week or so? Nope! Too good to be true? Not at all!
These nutrition packed snacks are super simple and easy to make using what you probably already have in your cabinet and only use 1 bowl-that of your food processor. If you don’t have one, I highly recommend investing in a good one-there are so many uses from making your own hummus to making batters such as for sunflower butter blondies (from a previous blog post). I love my 14-cup Cuisinart one, but there are other good ones out there too.And, If you are NOT willing to get one, you can totally make these too, just with a few adjustments.
This recipe is also a great way to use up small bits of leftover nuts, dried fruit, seeds, oats, and other odds and ends you may have lingering in your pantry. The possibilities for variety are endless.
And, I needed a nut free option to send to school in my daughter’s lunch bag, so I substituted sunflower seed butter and sunflower seeds for the nut items. You could also use soy nut butter and roasted soybeans as a nut-free alternative.
As if the above reasons were not enough to make you want to head to your kitchen, it gets even better—these bars (or balls, as I often form them into ball shapes), also make perfect gifts -I made a batch of chocolate chip peanut butter ones for my mom for Mother’s Day and gave them to her in a cute oversized coffee mug. With Valentine’s Day coming up, they make great “Galentine’s Day” gifts!
And, what about nutrition? Ok, so these bars are choc full of vitamins and minerals, fiber, protein, and heart healthy fats! In short, they are super tasty nutrition powerhouses! Here is the basic recipe, which can be adapted according to your pantry inventory and your family’s tastes..
1 cup dried fruit (we like raisins and/or dates) (**if you don’t have a food processor, I would substitute ⅓ cup of honey instead of dried fruit; or, date paste, if you can find it in the supermarket)
1 cup old fashioned oats (or you can substitute ground flaxseed or hemp seeds in this part to total 1 cup combined oats and seeds)
2 tbsp oil; I use olive (not extra virgin because of the strong flavor) or canola or grapeseed oils
1/2 cup nut or seed butter (any kind. We like sunflower seed, cashew, almond, and peanut, or our current favorite Chocolate Don’t Go Nutz! or a mix of any of them)
1/3 cup nuts or seeds such as sunflower or chia or can substitute chocolate chips here (our personal favorite :))
Pinch of salt-rounds out the flavor
Cinnamon to taste
Puree first 5 ingredients to desired consistency in food processor. (Or, if not using a food processor, add them to a large bowl and mix until combined You can use your hands here.)
Add, nuts, seeds,and optional chocolate chips for texture and pulse a few times in the processor (or do a final mix all together).
Oil hands and form into balls and place on small cookie sheet or press into greased or parchment lined baking dish to make bars.
Place in freezer and when frozen, place in a zip top bag back into the freezer so they stay fresh for a long time. They are good right out of the freezer or you can let them thaw for a few minutes before eating.
Makes 10 large or 20 small servings
Serving Size: however much you want to eat to feel good and energized
Calories: Calories give you energy and help your body function. We need LOTS of them at regular intervals during the day
Fat: important for helping us feel satisfied for an extended period of time and helps us to absorb nutrients from our food
Carbs: give us quick energy and helps keep our blood sugar stable
Fiber: helps with feeling full longer, can support healthy cholesterol levels, and help with bowel regularity :). Found in the fruit, oats, nuts, and seeds.
Sugar: not a toxic or addictive substance! Necessary for brain functioning, energy, blood sugar stability, and a yummy taste. The sugar in this recipe comes from fruit, honey, and chocolate chips.
Protein: necessary for building and repairing body tissues and helping us to feel full and satisfied. Found in the nuts and seeds.
Vitamins/Minerals: lots found in this recipe! This is a super nutrient dense food.
One of my favorite combinations is peanut butter coconut made with 1 cup of dates , 1/2 cup unsweetened coconut, 1/2 cup of chunky peanut butter and extra peanuts left whole, and 1/4 teaspoon of salt. I have also thought about trying a sweet and savory option but have not tried it yet. You can find more recipes like this online for whatever kind of tastes suit you. Let me know what you try!
Katrina Seidman, RDN, LDN
What is an anti-diet dietitian?
An anti-diet dietitian is a dietitian, educated and trained, licensed and registered, but without a foundational belief that the primary goal of nutrition counseling is “successful dieting.” Our culture’s deeply held belief that thinness and dieting are “healthy” is not based in science, but instead by the profound influence of diet culture in every aspect of our lives, even, and especially, our doctors’ offices. If you are new to the concept of diet culture, well-known anti-diet dietitian Christy Harrison explains:
“[Diet culture] is Western society’s toxic system of beliefs that: Worships thinness and equates it to health and moral virtue, Promotes weight loss as a means of attaining higher status, Demonizes certain foods while elevating others, And oppresses people who don’t match up with its supposed picture of “health.”
Diet culture can show up in many ways:
- following food rules
- not eating gluten (without having celiac disease)
- not eating after a certain time of day
- completely cutting out sugar
- making fat people pay for two seats on an airplane
- having to track down special clothing stores in order to find your size
- labeling foods “guilt-free” or “sinful.”
It is literally everywhere.
Diet culture results in so many of us disconnecting from our natural biological processes around feeding ourselves and even shames us for having them!
Diet culture plays a large role in the development of eating disorders, body image issues, fatphobia, weight stigma, and size discrimination. It wants all of us to feel “less than” with the goal of enabling those invested in profiting off our insecurities.
So an anti-diet dietitian, then, is one who wants to take part in dismantling diet culture and in helping people heal from disordered eating and body image issues so that they can live their life free of the bondage of dieting and able to thrive in their bodies without having to shrink them.
In essence, an anti-diet dietitian is really an anti-diet culture dietitian. As an anti-diet dietitian, I create a healthcare space for those struggling with eating and the harms of diet culture and dieting to feel safe. The primary goal is to help our clients reconnect with their awareness of their body’s biological signals for food, move past fear of food and various eating behaviors, and cultivate nourishing, healthy behaviors around eating, movement, and well-being without a primary focus on weight. For many people, after years or decades immersed in the beliefs of diet culture, this change can be surprisingly challenging. Anti-diet dietitians are here to help!
Anti-Diet is not Anti-Health
Bodies come in all shapes and sizes, and this is a beautiful, natural thing. There is a large body of research that has shown that body size is not a valid indicator of health. There is a social justice movement called Health At Every Size (HAES) that advocates that we can pursue health without a focus on weight. It’s principles include eating enough nourishing foods, respecting all bodies, moving in ways that feel good, body autonomy, and creating a life-enhancing support system.
However, often the primary goal of dieting is to change body shape, size, or composition, (often in order to improve health). But, we know that dieting does NOT improve health. In fact, it does just the opposite. Dieting causes harm. Serious harm. (Think trauma and eating disorders). And, it doesn’t even DO what it says it’s going to do—shrink bodies. Most people who diet end up regaining the majority of their weight and often even more weight. In other words, dieting is unethical, and so no healthcare practitioner should be recommending weight loss to ANYONE under ANY circumstances. It’s just wrong.
The Anti-Diet Approach (Intuitive Eating)
Moving away from diets works in the long term to create lifelong self-care nourishment. Listening to the body’s cues for what and how much to eat is better for health and well-being than following any kind of eating plan. Science consistently shows that people who eat according to their body’s own wisdom, also known as Intuitive Eating, have better health outcomes. Only you know what your body needs in any given moment; a dietitian can’t possibly know that for anyone.
But what about nutrition?
Gentle nutrition is still a part of what anti-diet dietitians help clients with; it’s just without the lens of weight loss/body manipulation/restrictive eating/dieting. This treatment can also be referred to as Medical Nutrition Therapy (MNT), which is evidence-based nutrition counseling for real medical conditions such as diabetes, heart disease, kidney disease, celiac disease, GI issues, and others). It incorporates nutrition science without a weight loss approach.
MNT is different than putting someone on a diet. For example, it’s helping a client with celiac disease learn how to read nutrition labels for products that contain gluten, or helping a patient with diabetes to understand how their body metabolizes carbohydrates, or helping a client with heart disease incorporate more heart-healthy fats into their diet if they want to. Anti-diet dietitians still do provide this treatment as appropriate, but using the lens of weight-inclusive care, without diet culture’s harmful influences.
What Anti-Diet Dietitians WILL and WON’T Do
Anti- diet dietitians won’t ask their clients to get on a scale (unless a client is in eating disorder recovery and weight restoration is necessary) or count calories, or portion out/weigh their foods, or track their food intake for purposes of “staying on track.”
They will respect their clients as the experts on their own bodies, helping them to tune in (rather than out) to what their bodies are telling them, and they will provide specific nutrition education and therapy as appropriate, when the client is ready and willing to experiment with positive health behaviors.
It is a collaborative, client-centered, truly holistic approach that does not require body manipulation or shrinkage.
Katrina Seidman, MS, RDN, LDN
You already know that eating together as a family is a good idea. Most people hope to share happy mealtimes with their children and build memories together. Research also shows that there are many benefits to eating together:
Yet, today it can feel harder than ever to get everyone around the table, phones/tablets down, at the same time. Then, mealtime can become a battle of the tastes with everyone expecting foods that they like and will eat. But, with a little creative planning, mealtime can go more smoothly for everyone, whether it’s a group of ten or two, family meal time can be enjoyable.
You might be wondering: What should I make? When can I get to the store? What should I do with all the leftovers?
To help you on your way, I have put together six straightforward strategies that you can try, no matter what size your family and how crazy your schedule might be.
- Keep it simple: Do what works. This might be breakfast for dinner, peanut butter and jelly, or a store-bought rotisserie chicken. Recently, the idea of snack trays has become an easy, popular dinner idea. Create a big tray of veggies, fruits, nuts, precooked meats, cut up cheese, and dips to create a tapas style experience. Know that it doesn’t have to be an elaborate or even a cooked meal. Smoothies and sandwiches are totally okay, too. As are eggs and toast!
- For some no-brainer structure, try theme nights. Think meatless Mondays, taco Tuesdays, kids cook night (Raddish is a cooking club for kids raddishkids.com), Mediterranean, Asian, create your own/bar style options: pasta or baked potato bars, nacho bar, and even breakfast for dinner night
- Something for everyone: For kids/not yet adventurous eaters, try to pair the unfamiliar with the familiar. For example, if you are making your favorite coconut curry but worry that the kids won’t touch it, serve their favorite fruit and have bread and butter on the table so they will be able to find something to fill up on, while being exposed to the other flavors. You never know when they might be ready to try it. Conversely, when serving the kids’ favorite entrée, ie. Spaghetti or chicken nuggets the adults may appreciate special flavor additions such as crushed red pepper or fun dipping sauces like zhoug, sriracha, or tahini.
- Cook once eat twice. Batch cook pasta, rice, other grains when you do have more time, and freezing them for future time-limited evenings. When making entrees in the instant pot or slow cooker, double it and freeze for a delicious home cooked meal next month.
- There are apps for that! Apps such as Paprika and Wanderlist (or simply the note section on your phone) can help with scheduling, making grocery lists, and keeping everything organized.
- Lastly, be flexible! Even though you may have thoughtfully planned the night’s dinner, sometimes it doesn’t always work out whether there’s a traffic jam or mom is feeling sick. In these instances, it’s helpful to have a backup plan such as steam able veggies in the bag or bagged salad kits and frozen precooked brown rice or other grain. Pair these with a can of beans or canned salmon or tuna and a yummy premade sauce such as pesto or Thai peanut and it’s a meal in less than 10 minutes. Or, just order a pizza and place the fruit basket on the table and call it a day!
Here’s last weeks‘ mealplan for my family of five:
Monday: leftover frozen baked ziti, salad, fruit
Tuesday: shrimp tacos (make your own) with all the fixins + rugala (Jewish cookies)
Wednesday: grilled balsamic chicken (pre-made from store) with air fried tater tots and baby cauliflower
Thursday: leftover frozen pizza, cut up veggies with dip
Friday: date night! Kids have pizza again! Oh well, it works!
Saturday: French Onion Soup and baked potatoes, salad, and fruit
Sunday: Veggie chili cornbread muffins, salad
Katrina Seidman, MS RDN LDN
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