Delightfully Healthy! Super Snacking

Tasting Friday, 1/25, 6:00 – 7:30pm

We’ll be serving Mango Lassis & Oatmeal Blueberry Chocolate Chip Muffins!

It is important to fuel your body with a balanced snack throughout the day. This week we are preparing quick snacks that boost your energy in this cold weather and provide your body with vitamins and nutrients. Stop by the Monadnock Food Co-op for our demo on Friday, January 25 at 6 pm to try these delicious snacks!

Nutrients & Vitamins

Our first recipe is Mango Lassi. Mango is a rich source of antioxidant components such as polyphenols, phenolic acids, carotenoids, and flavonoids. These compounds have several health benefits including but not limited to anti-cancer, anti-inflammatory, and immunostimulatory effects. In addition to that, mangos contain a high amount of minerals such as potassium, iron, phosphorus, and magnesium. Potassium plays an important role in lowering blood pressure by balancing the impact of sodium. The fiber content of mangos helps in improving the digestion process and prevents constipation. Yogurt is rich in protein, with a small amount of natural sugar, vitamins and minerals like calcium. Calcium improves your bone health. Also, yogurt has a high amount of good bacteria “probiotics” which support your immune system and aid in digestion.

The second recipe we will be making this week is Oatmeal Blueberry Chocolate Chip Muffins! This hearty snack includes many ingredients that are very beneficial to our health. This recipe contains oatmeal and whole wheat flour which are both whole grains. Whole grains do not have nutrients stripped from them like refined grains. It is more beneficial for our bodies to consume products in their whole grain form. Whole grains contain B vitamins, vitamin E, healthy fats, zinc, and magnesium. Vitamin E, which is an antioxidant, helps protect immune cells in our body. Zinc is also important for health as it is used to produce immune cells. Both of these nutrients help fight illness and infection and keep us healthy.

Magnesium is a nutrient that does many things in the body, it is important for muscle and nerve function and it also is required to produce energy. There are also many B vitamins found in whole grains; B vitamins are important in energy production, cognitive function, and metabolism. Another benefit found in whole grains is a special type of fiber called soluble fiber. Soluble fiber is important for heart health and control of blood sugar levels. Soluble fiber lowers risk for chronic diseases and also aids in improving digestive and bowel health.

This delicious recipe also includes blueberries and dark chocolate. Blueberries have a high amount of vitamin C which is another antioxidant vitamin. As we have learned, antioxidant vitamins help us to fight off illnesses such as the common cold or other infections.

Dark chocolate is rich in iron which is important in the production of blood cells and helps avoid certain types of anemia. Dark chocolate is lower in sugar than traditional chocolate and contains some trace minerals needed for the body that are difficult to find in other foods.

As you can see, these recipes contain many vitamins and minerals that support overall health and are beneficial when added to a various and nutrient dense diet. Snacking does not have to involve eating foods that are calorie dense or empty of nutrients. There are many ways to incorporate snacks that are both delicious and healthy!


Mango Lassi

Adapted from

Total time: 10 minutes

Serves 4


2 ripe, sweet mangos
1½ cups plain, non-fat yogurt
2 tablespoons honey
2 cups ice


Peel and dice the mango and puree in the blender. Add the rest of the ingredients and puree until the ice is crushed and the drink is frothy. Serve in tall glasses with additional ice, if desired.

Oatmeal Blueberry Chocolate Chip Muffins

Adapted from

Total time: 26 minutes

Yield: 12 muffins

Ingredients for muffins

1 cup old-fashioned oats
1 cup milk
¾ cup whole wheat flour
½ cup bread flour
1½ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
½ cup brown sugar1 large egg
4 tablespoons unsalted butter, melted and cooled
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 cup blueberries
½ cup dark chocolate chips (⅔ cup if more desired)

Ingredients for crumble

¼ cup brown sugar
2 tablespoons unsalted butter, melted
⅓ cup whole wheat flour


1. Preheat the oven to 350 degrees.

2. Combine the oats with the milk and let soak for five minutes. Meanwhile, combine the flours, baking powder, baking soda, salt, and spices.

3. In a separate bowl, beat together the butter and sugar, and then beat in the egg.

4. Gently stir together the oat-milk mixture with the dry ingredients, then fold in the butter-sugar mixture. Stir in the blueberries and chocolate chips, being careful not to over mix.

5. Line a muffin pan with liners. Divide the batter amongst 12 muffin tins, filling about 3/4 of the way.

6. Combine the flour and brown sugar for the crumble together and then pour the melted butter on top. Use a fork to mix into a crumble, and then sprinkle evenly on top of the muffins.

7. Bake for 16-18 minutes or until an inserted toothpick comes out clean.