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Got allergies? Get the Skinny on nut-free snacks

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With nut and peanut allergies on the rise, more and more parents are looking for nut-free snacks to send to school.  In today’s Get the Skinny, Molly has three delicious snacks that are also nutritious, incredibly easy to make, and all are entirely nut- and –peanut free!

Sunbutter Surprise  – Recipe by Alexis Weilbaecher, dietitian with Ochsner’s Elmwood Fitness Center

Makes 6 servings

1 cup firm tofu, crumbled

1 cup low fat cottage cheese

6 tablespoons SunButter (sunflower seed peanut butter alternative)

1 tablespoon honey

1/4 cup Swerve Sweetener

2 teaspoons vanilla

Dash of cinnamon

Blend all ingredients until smooth.  Serve chilled, with fresh fruit or whole grain crackers.

Per serving:  165 calories, 12 grams fat, 2 grams saturated fat, 230 mg sodium, 10 grams carbs, 7 grams fiber, 4 grams sugar, 15 grams protein.


Chocolate Crunch Bars – Recipe by Carolyn Ketchum,

Makes 16 servings

1 cup sunflower seed butter

3 ounces unsweetened chocolate, chopped

¼ cup Swerve Sweetener

½ teaspoon vanilla extract

2 cups gluten-free crisped rice cereal (I recommend Erewhon)

1 cup raisins (optional)

Grease an 8×8 inch pan well and set aside. In a medium saucepan over medium heat, combine sunflower seed butter, chopped chocolate, Swerve and vanilla extract. Stir until melted and smooth. Stir in rice cereal and raisins and mix well to combine.

Spread in prepared pan and chill until firm. Cut into 16 squares.

Per serving (without raisins): 140 calories, 12 grams fat, 2.5 grams saturated fat, 85 mg sodium, 8 grams carbs, 2 grams fiber, 2 grams sugar, 4 grams protein.

Per serving (with raisins): 170 calories, 12 grams fat, 2.5 grams saturated fat, 35 mg sodium, 14 grams carbs, 2 grams fiber, 7 grams sugar, 4 grams protein.


Sunbutter Chocolate Chip Cookies – Recipe by Carolyn Ketchum,

Makes 18 cookies

1 cup whole wheat flour
1/2 tsp baking soda
1/2 tsp salt
1/2 cup Sunbutter
1/4 cup honey
1/4 cup Swerve
1 large egg
1 tsp vanilla extract
3 tbsp coconut oil, melted
1/2 cup mini chocolate chips

Preheat oven to 350F and line a baking sheet with parchment paper or a silicone mat. In a medium bowl, combine the flour, baking soda and salt.

In a large bowl, beat the Sunbutter, honey and Swerve until smooth. Beat in the egg and vanilla extract until combined. Stir in the flour mixture and then add the coconut oil and beat or stir until thoroughly combined. Stir in the chocolate chips.

Form by hand into 1-inch diameter balls, then flatten by pressing down with palm of hand. Use a fork to create a hatched pattern. Bake 8 to 11 minutes, or until slightly puffed and lightly browned.

Let cool on pan for a few minutes, and then transfer to a wire rack to cool completely.

Per serving: 180 calories, 11 grams fat, 4 grams saturated fat, 110 mg sodium, 3 grams fiber, 8 grams sugar, 5 grams protein.

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