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Recipes for axing 'sneaky' sugars without giving up the yummy snacks

Registered Dietitian Rachael DeVaux shares her recipes for trail mix and smoothies to avoid added sugars and talks about her 7-day community detox.

SEATTLE — Registered Dietitian Rachael DeVaux usually approaches the idea of a "detox" with caution due to their ability to wipe out necessary nutrients - but cutting out added sugars can have excellent benefits, including more energy, clearer thinking, and a better night's sleep.

DeVaux and her community Rachael's Good Eats have been undergoing a 7-day added sugar detox that might be eyeopening to what added sugars are doing to your body. She's showing us what foods are notorious for sneaking in sugars and her recipe for trail mix that'll satisfy your crunchy cravings without sacrificing a good snack.

Roasted Trail Mix - 2 Ways! Sweet or Savory

Servings: 4-5 cups

Time: 15 minutes

Trail mix is an ideal snack for any time of the day! Here’s both a sweet version and a savory version, but you can get creative with your own spice blends. It’s tough to not keep reaching for more, but I recommend measuring out ½ cup as a serving size.

Ingredients

Trail mix base

  • ¼-⅓ cup walnuts
  • ¼-⅓ cup almonds
  •  ¼-⅓ cup pistachios
  • ¼-⅓ cup sunflower seeds
  • ¼-⅓ cup pumpkin seeds
  • ¼-⅓ cup brazil nuts
  • ¼-⅓ cup pecans
  • ¼-⅓ cup cashews

The sweet version

  • ⅓ cup coconut flakes
  • ½ tsp cinnamon
  • ½ tsp vanilla extract
  • ¼ tsp nutmeg
  • ¼ tsp sea salt
  • 1-2 tbsp coconut oil or coconut oil spray
  • ¼ cup goji berries (leave out until step 5)

The savory version

  • ¼ tsp garlic powder
  • Few shakes chili powder
  • ¼ tsp cumin
  •  ½ tsp sea salt
  • Few shakes cayenne (optional—it’s spicy!)
  • 1-2 tbsp avocado oil or avocado oil spray Instructions

1. Preheat oven to 325 degrees F. Lay parchment paper over baking sheet. Tip: You can make both versions at the same time by cutting parchment paper in half and curling up the sides to create a barrier between the two mixes.

2. Mix all nuts for the base.

3. The sweet version: Add spices and coconut oil to nuts and toss all together using a spoon or silicone spatula. Pour nut mix on parchment paper and spread evenly.

4. The savory version: Add spices and avocado oil to nuts and toss all together using a spoon or silicone spatula. Pour nut mix on parchment paper and spread evenly.

5. Bake for 5 minutes, remove and toss nuts using tongs, then put back in oven to bake another 5 minutes.

6. Remove and let cool. If making the sweet version, add goji berries post-oven and mix well!

Peachy Green Smoothie

Servings: 1

Time: 5 minutes

Ingredients

  • 1-2 cups unsweetened almond milk
  • ⅓ avocado (fresh or frozen)
  • 1 big handful spinach/kale
  • 1 tbsp chia or flaxseeds
  • ½ cup frozen peach (can sub with frozen pineapple)
  • ½ cup ice
  • ½ tsp matcha
  • ½ lemon, squeezed
  • 1 serving vanilla protein
  • ¼ tsp Ceylon cinnamon

Instructions

1. Blend all ingredients together in a high-powered blender, sprinkle with chia seeds and enjoy! :)

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