Boost heart health with these easy nutrition-packed snacks for busy days

GREEN BAY (WLUK) — Heart healthy snacks can be both tasty and good for you. That’s the message from Western Racquet Registered Dietician Stephanie Nelson. She appeared on Good Day Wisconsin to talk about the power of plants and how healthy eating can improve your overall health.

Nelson broke down the snacks into homemade, semi-homemade and pre-packaged options. “This is all dependent on time and interest in cooking. I want these to be accessible options for all,” said Nelson.

Nelson says nutritious snacks include healthy carbs, proteins and fruits and vegetables. She shared the following recipes for those who want to make their snacks at home.

PBJ Oatmeal

• 1/2c natural peanut butter
• 1 1/2 tbsp melted and cooled unsalted butter
• 2 tbsp maple syrup
• 1 egg
• 1 1/2 c old fashioned oats
• 1 1/2 c milk of choice
• 1/2tsp baking powder
• 1tsp cinnamon
• 1.8tsp salt
• 1/3c fruit preserves/jam

Preheat oven to 350 degrees. Spray an 8×8 baking pan with nonstick spray and set aside.

Whisk butter, peanut butter, syrup, egg, and milk until smooth. Add in oats, baking powder, cinnamon, salt until well combined. Pour mixture into prepared baking pan. Drop preserves by spoonful on top and gently spread with spoon. Bake for 35min. Store extras in fridge for up to 5 days.

Pistachio Pesto Pasta

• 12 oz pasta
• 1/2 c shelled pistachios
• 1/2c grated parmesan cheese, plus extra as topping
• 1/2 oz fresh basil leaves (1 clamshell)
• 3 large handfuls of fresh spinach
• 1/2 c extra virgin olive oil
• Salt and pepper to taste

Prepare pasta according to package directions. Meanwhile, combine pistachios, parmesan, basil, spinach, salt and pepper in food processor until well combined. Drizzle in olive oil as food processor continues to run until well combined. Scrape sides and run again.

Combine pasta and pesto. Top with additional parmesan cheese if desired.

Lemon Poppyseed Muffins

• 2 1/2c all-purpose flour
• 3tbsp poppyseeds
• 1tbsp baking powder
• 1/2c melted and cooled unsalted butter
• 1/4c milk
• Juice and zest of 2 lemons
• Juice and zest of 1 additional lemon (for glaze)
• 3/4c sugar
• 1/4 tsp salt
• 1c plain Greek yogurt
• 3 eggs
• 1 1/4c powdered sugar

Preheat oven to 425 and line muffin tin with paper or silicone reusable liners. Whisk together flour, sugar, poppyseeds, lemon zest (from 2 lemons), baking powder and salt. In a separate bowl, whisk melted butter, yogurt, milk, eggs and lemon juice (from 2 lemons). Combine liquid ingredients into dry ingredients.

Fill muffin liners with batter and bake for 5 minutes at high heat to activate baking powder (for extra fluffy muffins!). Keep muffins in the oven and decrease heat to 350 degrees and continue baking for about 13minutes.

While muffins bake, combine powdered sugar and juice of 1 lemon (depending on size of lemon). Should form honey thick texture of glaze. Drizzle over cooled muffins. Decorate with extra lemon zest for more citrus punch.

Quinoa Bowls

• 1/2c quinoa
• 1c broth or water
• 4 eggs
• 1/2c mayo
• 1/4 tsp garlic powder
• 1 1/2 tbsp extra virgin olive oil
• Hot sauce of choice
• Greens of choice (spinach, arugula, kale, spring mix)
• Salt and pepper

Prepare quinoa according to package, using broth or water as liquid. * In a small bowl, combine mayo, garlic powder, olive oil and hot sauce (optional), and stir to combine.

Prepare 4 eggs (2 per serving) as desired-poached, fried, scrambled.

Drizzle olive oil in a small sauce pan on medium/low heat. Add 2 handfuls of greens of choice to oil and season with salt and pepper until just wilted. Greens should turn a bright green, remove from heat.

Layer quinoa, fried egg and wilted greens in bowl, drizzle with aioli and serve warm.

*broth will provide extra flavor and protein if bone broth