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22
FEB

Good Morning with Breakfast Bars!

Filed Under: Nutrition,Nutritional Bars at 5:00 pm | By: Mauricio Matusiak, Senior Editor
You continue to hear that “breakfast is the most important meal of the day” or if you are trying to lose weight, “eating breakfast is essential”. Both sentences are true but what can you do if you are not hungry when you wake up and do not feel like eating first thing in the morning?

Nutritional bars might be the solution for a quick and nutritious breakfast.

The majority of breakfast bars are calorie-counted treats made to provide nutrients, vitamins, and minerals you would get when you eat a healthy breakfast. Most products contain ingredients such as fruits, oats, granola, low-fat yogurt, nuts, seeds, and other things you would normally eat for your morning meal.

A perfect product for those who are short on time in the morning, breakfast bars are also a great on-the-go meal for those on weight-loss diets. Research suggests people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks. However, some people do not feel hungry in the morning but starting a new routine may lead to new habits. For example, eating a breakfast bar every morning can make you feel hungry when you wake up and, after a while, your morning appetite will naturally increase and you’ll probably find you eat less throughout the day, including snacks and unhealthy food choices.

Choose your favorite breakfast bar and start a new routine. With some many choices available, you can be sure to find one that fits perfectly for your needs. Click here to check out Lucky Vitamin’s nutritional bars.

 




15
FEB

RECIPE: Your New Favorite Protein Shake

Filed Under: Nutrition,Recipes,Superfoods at 10:49 am | By: Jessica Justh, Senior Editor
proteinsmoothieWhether you are looking for breakfast that will keep you feeling satiated throughout the morning, tasty afternoon snack or nutritious after-work out treat, this smoothie is for you! Protein shakes aren’t just for body builders; our bodies need protein to help make new cells and repair old ones.

This is my all-time favorite protein powder. It’s made from real, whole-food ingredients and is packed with 20 grams of plant-based protein per serving. Best of all, it takes just like a chocolate milkshake. For an extra antioxidant boost I add a dash of matcha powder, which has 10-15 times the overall nutrients and over 100 times more antioxidants than black, green and white teas. Finally, I top this nutritional powerhouse with a healthy sprinkle of bee pollen and shredded coconut. Bee pollen is considered one of nature’s most perfect foods and is rich in proteins, free amino acids and vitamins — including B-complex and folic acid. The coconut adds a healthy dose of medium chain fatty acids (MCTs) and flavor. Say hello to your new favorite smoothie!

INGREDIENTS

2 cups of coconut milk

1 scoop of protein powder

1 tsp matcha

5 ice cubes

1 tsp bee pollen

1 tsp shredded coconut 

DIRECTIONS

Combine all the ingredients together and blend for 20-30 seconds. Pour into your favorite blender bottle and ENJOY!




13
FEB

How Much Protein Should You Consume Each Day?

Filed Under: Health Foods,Nutrition,Supplements at 12:01 am | By: Mauricio Matusiak, Senior Editor
Staying healthy
When we talk about protein and its daily recommended intake, we may find out that the popular question “how much protein should I be taking?” may have many different answers and, most of them, are correct answers.

Protein plays a role in every critical function of the body as it’s important for bone health as well as to produce new hair, connective tissue, antibodies, enzymes, among other things. Most Americans get more than enough protein each day and good sources include meat, fish, poultry, egg, yogurt, milk, nuts, pasta, and beans.

It’s nearly impossible to come up with an exact number of how much protein one should consume every day as age, gender, diet, amount of physical activity, and other factors play an important role to determine this number. One can certainly say that not everyone needs the same amount of protein.

Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. It’s common for athletes and bodybuilders to get extra protein to bulk up as it plays an essential role in building muscle. Protein requirements are also different for certain groups such as pregnant and breastfeeding women who need an extra 10 and 20 grams of protein respectively to support milk production.

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight (1 kilogram = 2.2 pounds). You may also use an online protein calculator to check your RDA for protein. Just remember that the RDA is the minimum amount of a nutrient you need to meet your basic nutritional requirements and not the specific amount you are supposed to eat every day.

It’s a difficult question with many correct answers but with a little research, you should be able to find how much protein you should be consuming every day.




6
FEB

Heart Healthy Grocery Essentials

Filed Under: Health Foods,Nutrition,Supplements,Teas at 10:27 am | By: Jessica Justh, Senior Editor
Shopping in the supermarket

February is Heart Month so show it some love with these must-haves that support cardiovascular health. Don’t miss a beat! Shop our top picks for heart health today.

Supplements

Research has shown that omega-3 fatty acids from fish oil can lower blood triglyceride levels. Since our bodies cannot make omega-3 fatty acids, we have to get them from our diet so it’s no wonder that fish oil is one of the most popular supplements in the United States. The most beneficial omega-3s that most of us are missing out on are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and the richest source to find them is – you guessed it — fish oil. So reduce your risk of coronary disease with this fish oil that’s purified and free of detectable levels of mercury, cadmium, lead, and PCBs.

Teas

Centuries ago, Greek herbalist Diosocrides discovered the heart-healthy benefits of hawthorn, and it’s been a staple for health enthusiasts ever since. Using the entire plant, including the leaf, flower and berry will assists in extracting all of its benefits. This tea combines hawthorn with the tart flavor profile of hibiscus to create this deeply red heart tonic.

Food

Flaxseeds contain heart-friendly properties that have been shown to do wonders for your heart. Studies show flaxseeds affect low-density lipoprotein (LDL) cholesterol and lipoprotein, both of which increase the risk for atherosclerotic diseases (i.e. coronary heart disease). Plus, they are a rich plant-based source of omega-3 fats and fiber that’s also good for the ticker. Add a sprinkle to your smoothie or baked goods to add a subtle nutty flavor and powerful nutritional punch to your diet.

Herbs

Garlic has been used for centuries, as not just a food, but as medicine, too. Today garlic supplements can be used to improve heart conditions including atherosclerosis or hardening of the arteries (plaque buildup in the arteries that can block the flow of blood and may lead to heart attack or stroke), high cholesterol as well as other health conditions. This brand’s supplements are some of our favorites. They use organically grown garlic bulbs that undergo a unique aging process that mellows harsh and odoriferous crude compounds, resulting in an odorless experience – guaranteed.




1
FEB

Healthy Super Bowl Swaps

Filed Under: Health Foods,Nutrition,Recipes at 12:01 pm | By: Jessica Justh, Senior Editor
superbowlfavesSuper Bowl Sunday doesn’t mean you have to eat yourself sick. Snack without regrets with these two healthy and delicious recipes. Swap your dairy-laden dips for a creamy avocado and kale hummus or try our cauliflower “wings” that are so good you’ll actually think you’re chowing down on chicken. Now that’s something to cheer about!

Kale and Avocado Hummus

INGREDIENTS

  • 2 cups chopped curly kale

DIRECTIONS

  1. Cook kale in coconut oil until tender
  2. In a blender combine avocado, lemon, slat and pepper
  3. Rinse, drain and quarter the artichokes
  4. Combine avocado cream, kale and artichoke hearts in a bowl and mix well
  5. Store in an air tight container and can be made 1-2 days ahead of time

Cauliflower “Wings”

INGREDIENTS

  • 1 head of cauliflower
  • For the batter
  • ½ cup all-purpose flour
  • ½ cup water
  • dash of sriracha sauce
  • ½ tsp onion powder
  • ¼ teaspoon garlic powder
  • For the BBQ sauce
  • ¼ cup BBQ Sauce
  • 3 Tbsp melted butter

DIRECTIONS

  1. Preheat the oven to 450 degrees.
  2. Cut the head of cauliflower into pieces
  3. In a separate, medium sized bowl, combine all the batter ingredients
  4. Dip each piece of cauliflower into the batter and place on a lined baking sheet
  5. Bake for about 15 minutes until the batter just hardens
  6. In another separate bowl, combine the ingredients for the sauce
  7. Remove cauliflower and brush with the “wing” sauce
  8. Bake for additional 5 minutes
  9. Enjoy with celery and blue cheese




4
JAN

Your Go-To Skinny Green Smoothie

Filed Under: Health Foods,Nutrition,Recipes at 12:01 pm | By: Jessica Justh, Senior Editor
Green smoothie with seeds

Get on the plant-based bandwagon and shed those pounds with this skinny green smoothie! It’s got fiber, enzymes and nutrients to de-bloat and feel your best inside and out! Spirulina provides a full array of micro and macro nutrients including all the essential amino acids, vitamins B1, B2, B6, and B12, magnesium, iron, zinc, healthy fats and vitamin A which elevates your body’s nutritional profile.  Chia seeds contain fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food. Take this smoothie on the go in your favorite blender bottle, along with a healthy diet and exercise and you steps closer to a better you!

INGREDIENTS

1 celery stalk

½ cucumber

1 cup spinach

½ cup frozen pineapple

1 frozen banana

1 cup almond milk

6 ice cubes

1 tablespoon chia seeds

1 teaspoon spirulina

Juice from one lemon

DIRECTIONS

Combine all the ingredients in your Blendtec and enjoy!




28
DEC

Recipe: Turmeric Protein Soup

Filed Under: Health Foods,Nutrition,Recipes at 12:01 am | By: Jessica Justh, Senior Editor
lentilchickpeasoupThis hearty soup is perfect for cold days. It can fill you up and is packed with a ton of plant-based protein. There are eight grams of protein per cup of quinoa. Chickpeas contain twelve grams per cup. And lastly, a whooping eighteen grams of protein are in a cup of lentils. Now let’s get to the turmeric, it contains compounds curcuminoids found in curcumin which have amazing anti-inflammatory affects. Also known as “queen of spices,” turmeric is a potent antioxidant. Basically, this is one healthy soup.

TIP – You can make this soup on the weekend and portion in mason jars for your lunch for the week!

INGREDIENTS

1 quart of vegetable stock

2 carrots

1 celery stick

1 onion

1 teaspoon turmeric

1 teaspoon gram masala

1 tablespoon garlic

1 tablespoon ginger

1 can chickpeas (drained and rinsed)

1 cup red lentils

1 cup cooked quinoa

1 tablespoon coconut oil

Salt and pepper to taste

 

DIRECTIONS

  1. Heat coconut oil in a stock pot
  2. Add celery, onion and carrots cook for 5-7 minutes
  3. Add turmeric and gram masala and cook for an additional minute
  4. Add tomatoes, stock and lentils bring to a boil and let simmer for 15 minutes covered
  5. Lastly, combine with quinoa and chickpeas and let simmer for an additional 5 minutes




23
DEC

Why We’re Putting Butter (and other Superfoods) in Our Coffee

Filed Under: Health Foods,Herbs,Nutrition at 12:01 am | By: Jessica Justh, Senior Editor
coffee

 

Sugar and creamer is so passé. Health connoisseurs are adding everything from collagen to butter and beyond – hey, the more the merrier. The great part is that you can run wild with tons of mix-ins and or experiment until you hit on a combination that works for you . Either way, the health benefits can be amazing. Either way it’s time to add mo’ to ‘yo cup o’ joe.

TIP – We suggest blending all the ingredients below for a smoother, more homogenous drink.

Collagen – Collagen peptides are short chain amino acids naturally derived from pasture-raised collagen protein. Unlike gelatin, this brand of peptides easily dissolve in both hot and cold liquids. It’s a natural anti-aging supplement which makes your hair and nails grow as well as lubes up your joints and cartilage. It goes down easy in coffee but it also makes a great addition to smoothies, oatmeal and baked goods, too.

Ghee – Heal you gut naturally with ghee. Its high levels of butyric acid and vitamin k2 make it good for oral and digestive health. Those with dairy intolerances can handle ghee since it only contains small amounts of casein and lactose. Use one to two tablespoons in place of milk for a super creamy texture.

Mushrooms – Pump up your coffee with shrooms! Chaga mushroom is known as the “black gold” that grows on birch trees and is fantastic source of antioxidants and other immunity boosters. Try this blend of chaga, Siberian ginseng, and rose hips. The anise undertones make it a delicious addition to your next coffee break.

Coconut oil – This fatty brain food adds just a hint of exotic coconut flavor to your coffee. Unlike other oils, coconut oil is medium-chained instead of long-chained, which are absorbed faster and not stored as fat. All you need is 1-2 teaspoons per cup and you’re on your way to better nutrition absorption, pain relief, increased energy and a lot more.

Raw cacao powder – chocolate and coffee…heck yeah! Raw cacao has minerals — like magnesium and iron — flavonoids and antioxidants said to help prevent cancer and increase cardiovascular health. A little cacao powder goes a long way, though, so try not to overindulge, as hard as that may be (we’re talking raw chocolate here).




22
DEC

A Triad to Health: Stress, Digestion, and the Immune System

Filed Under: Immunity,Nutrition,Webinars at 11:50 am | By: Leah Hazuda, Contributing Editor
Learn how the body’s immune system is related to stress and digestive health, and how the three systems are all interrelated. You will discover how they can be supported with lifestyle choices.

Subscribe to LuckyVitamin’s YouTube Channel!

 




13
DEC

Recipe: Crockpot Mushroom & Lentil Soup

Filed Under: Health Foods,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
lentilsoup

 

Winter is here which means it’s time for filling and hearty soups. And what’s easier than a crock pot dinner? This hearty combo of mushrooms and lentils will make you feel all warm and cozy inside. Mushrooms are a great low-calorie food that contain a variety of nutrients, enzymes and b vitamins. You’re also getting additional b vitamins from lentils along with minerals zinc, magnesium and iron. Add the greens and viola, dinner is done.

INGREDIENTS

1 quart of vegetable stock

2 carrots diced

1 onion diced

¾ cup lentils

1 bay leaf

I cup of mushrooms sliced

2 cups of greens (spinach chard or kale)

1 tablespoon of tomato paste

1 teaspoon of thyme

Salt and pepper to taste

 

DIRECTIONS

  1. Sauté the onion in a pan with olive oil until translucent (about 5 minutes
  2. Combine all the ingredients in a crock pot and cook on high for 5 hours
  3. When 30 minutes are left of cooking time add your greens




9
DEC

Feeding the Littles: Baby Chia Pudding

Filed Under: Baby and Child Health,Nutrition,Recipes,Superfoods at 8:00 am | By: Jessica Justh, Senior Editor
chiapuddingChia seed is a superfood because let’s face it, it’s pretty super which is also it’s a great food for your little one. Even plain yogurt and squeeze pouches in the grocery store contain over 5 grams of sugar which is something you don’t want your kids to have very often. Well, why not make your own yogurty, pudding that’s gluten and dairy free with zero preservatives. This is so easy to make ahead of time and it can keep in the fridge for up to three days.

FUN FACT – Did you know chia contains five times more calcium than milk, three times more iron than spinach and twice the potassium content of one banana.

INGREDIENTS

½ cup coconut milk

2 tablespoons chia seed

1 mashed banana

1 teaspoon maple syrup (optional)


DIRECTIONS

Mash the banana in a small bowl with a fork

Whisk together the remaining ingredients in a separate bowl

Combine both bowls together in a mason jar

Leave in the refrigerator overnight so the chia can gel

Feed to baby in the morning and top with his or her favorite fruit

 




7
DEC

Get Plant-Based Nutrition On-The-Go

Filed Under: Nutrition,Nutritional Bars,Superfoods at 11:10 pm | By: Jessica Justh, Senior Editor
barsonthegoIn the words of my personal hero, Michael Pollan: “Eat food. Not too much. Mostly plants.” Multiples studies and research has shown that plant-based diets can help prevent, and even reverse, chronic diseases ranging from high blood pressure and cholesterol all the way up to cancer.

So, here’s the issue: time – and it’s not on our side. How is a busy person supposed to stay healthy in today’s multitasking, instant gratification, on-the-go world? Say hello to “the bar”. No, not the one you hit up at happy hour for half-price apps. We’re talking about a condensed, nutrition-packed, powerhouse that you can take with you and eat in your car, at your desk, on a plane, or just about anywhere else. Check out our top five yummiest faves:

Vega One All-In-One Meal Bar Chocolate Peanut Butter

One of my personal favorite bars, this company was founded by Brendan Brazier, professional Ironman triathlete and bestselling author on plant-based nutrition. Its layers of chocolate-dipped goodness will make you glad you didn’t reach for that second cup of coffee. Vega’s All-in-One bars contains 12 grams of plant protein plus fiber, omegas, one billion dairy-free probiotics and an absurd amount of vitamins and minerals.

Health Warrior – Chia Bar Acai Berry

For our money this may be the perfect snack. Think a smoothie bowl wrapped up in a pretty wrapper ready and that’s what you got with the low-sugar and 100-calorie Health Warrior Chia bar. It’s a fruity and tangy alternative to the usual expired vending machine suspects.

GoMacro – Organic MacroBar Everlasting Joy Coconut + Almond Butter + Chocolate Chips

Vegan, soy-free and non-GMO, man does this bar deliver. Along with it being about a quarter of the recommended protein intake and reminiscent of your favorite childhood candy bar, this almond butter and chocolate combo is simply divine. Not only does it taste amazing but you can feel good knowing that proceeds of your purchase will go toward feeding the homeless.

Kind Bar – Healthy Grains Bars Oats & Honey

Oats, quinoa, millet. amaranth and supergrains combine with ingredients you can pronounce to create a perfectly chewy barwith a satisfying crunch. These bars are gluten-free and contain one whole serving of grains per bar! There’s health and tasty and Kind’s Oat & Honey delivers on both.

RXBAR – Protein Bar Peanut Butter

There’s no b.s. in this bar. Literally, the ingredients are printed in a large font on the front of its packaging showing complete transparency and pride in their product. RXBAR only uses five ingredients — all free of gluten, soy, GMOs, sugar and dairy and featuring 12 grams of protein. Real food and real ingredients, without compromising on taste.

 




1
DEC

New Brands Showcase: Z!nt

Filed Under: Nutrition,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Lucky Vitamin is introducing a brand of revolutionary products to help boost that empowered feeling of vitality, enthusiasm and zeal for wellbeing: Z!nt.

Z!nt was created to help promote proactively healthy lifestyles. Eat well, exercise, be adventurous, positive and focused. Live a harmonious life physically, mentally and spiritually. Of course this isn’t always easy, but by sprinkling a little Z!nt throughout your day, it all becomes possible.

Z!nt was founded with the mission of delivering super ingredients for maximum nutrition while making them simple to integrate into your daily routine. Whether these foods are found at the far ends of the globe or in your own backyards, Z!nt is constantly on the search for the world’s most natural, nutrient-rich ingredients that enhance lives through vibrant health, increased energy and overall wellbeing.

Z!nt is a super-ingredients company committed to producing simple, natural, and high quality xylitol, gelatin, and collagen hydrolysate. All products are certified Non-GMO, gluten-free, and derived organically from pasture raised animals.

You can save even more when you shop Z!nt products at LuckyVitamin.com. Just enter promo-code at checkout to save an extra 15% on all items of this new brand.




19
NOV

How To Keep A Health Journal

Filed Under: Diet & Weight Loss,Exercise and Fitness,General Wellness & Wellbeing,Health Concerns & Ailments,Mindfulness,Nutrition at 11:28 am | By: Dr. Jeremy Wolf, ND & Lead Wellness Advisor
Workout and fitness dieting copy space diary.

With the New Year “write” around the corner it’s time to start thinking about what you’re going to accomplish in 2017. Not surprisingly, many people choose to take this time of year to focus on improving their overall health. One of the easiest and most cost-effective ways to assess your health needs is to create a daily personal health and wellness journal. This journal can help you to understand your current health status and inspire improvements to better your overall health. Research has shown that individuals who write about traumatic, stressful and emotional events are more likely to have improvements in physical and emotional health than those who do not.

Combine these experiential writings with a log of other daily events such as what you’ve eaten during the day, how you feel, time slept, sleep quality, medications/vitamins/supplements taken that day, physical activity and overall mood, you have the makings of a personal wellness journal that can help you discover causes or correlations among behaviors, symptoms and health issues. These findings can help you assess your current health and help you form goals on where you would like to be in the coming New Year.

Short Term & Long Term Benefits to Consider of Journaling

  • Identify personal habits
  • Identify potential allergens/sensitivities
  • Personal growth and development
  • Problem solving
  • Stress reduction
  • Better diet
  • More frequent exercise
  • Improved working memory
  • Reduced number of visits to general practitioner or health center

10 Tips for Successful Journaling

  • Commit to a journaling schedule
  • Keep your notebook or journal where you won’t miss it
  • Try using email or calendar reminders so you don’t forget
  • Write in a private place, free from distractions
  • Stay organized
  • Keep it short
  • Keep it fun and interesting
  • Don’t worry about being perfect – write what comes naturally to you
  • Make time for some reflection
  • Reward yourself!

How to Keep a Health Journal

There are pre-made health journals that you can use to keep yourself organized, but don’t worry, a general spiral notebook will also work just fine. To start, be sure to note the date and day of the week. You can record your blood pressure and sugar level if necessary, along with weight and body temperature. It is best if these are recorded at the same time each day. Record the total amount of sleep you had for that day including naps. You can also record the number of times you woke up during the night and your overall sleep quality.

Since many individuals feel that their health is affected by changes in the weather, you can note the temperature for the day along with any present weather patterns (such as sunny, cloudy, humid, rainy, snowy, windy, etc.). Log any medications you took as well as any over-the-counter items and vitamins, herbs or supplements. Indicate the brand name, the type of medication or supplement and the dosage or strength. As you get comfortable with journaling, you can simply write “same as usual” to save time and only make notes when changes occur. You should also write down any physical activity that you performed that day, including walking, running, weight training or even vigorous housework, gardening, dancing, etc.

Take note to any pain or discomfort that you feel throughout the day. You can log the area where the pain occurs and number it on a scale of 1-10 in terms of its severity (1 being very mild, 10 being severe). Sometimes pain occurs at the same time of the day, so be sure to take note if this happens. In addition to pain and discomfort, you can also note any symptoms that you felt throughout the day. These may include fatigue, nausea, gas, bloating, watery eyes, diarrhea, heart palpitations, constant hunger, etc.  Focus on all the areas of the body (from your head all the way down to your feet) and don’t forget to include any mental or emotional symptoms such as anxiety, nervousness, sadness or anger. You may also want to rate the symptom severity and take note to what time of day they occurred. If you notice any rashes, bruises, bites or other skin conditions take note of these and log them as well.

Finally, log your diet for the day including breakfast, lunch, dinner and snacks. Feel free to note the amount of calories, fat, sodium, protein, sugar and other nutritional information consumed at each meal. Also log your water consumption throughout the day. Keeping track of what you eat may help you discover trends in your day to day health to figure out if you are allergic or sensitive to certain food ingredients. For instance, every morning after drinking milk at breakfast you may have noticed excessive gas and diarrhea, which could identify lactose sensitivity. Leave a final section for comments or to include anything else that comes to mind. Congratulations, you’ve finished day one of your health journal!




16
NOV

Baby’s First Cookie

Filed Under: Baby and Child Health,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
cookie2After celebrating my son’s first year of life, I was torn about what to make for his infant class at school. One thing I knew for sure was that I didn’t want to whip up a batch of sugar-laden cookies or cupcakes for a classroom full of babies. Luckily, I was able to pull a few tricks out of my vegan baking bag which helped me swap out junk ingredients for healthier alternatives.

Did you know that applesauce and bananas make for great egg substitutes? It’s true, they do. And they also add a hint of sweetness, which is important if you’re reducing or cutting out sugar, entirely. After making a few other modifications I was able to create a cookie that passed my test…healthy, homemade and delicious. This recipe is a daycare must-have!

With childhood allergies on the rise, you can deliver a dairy-free, egg-free, gluten-free, peanut-free, sugar-free cookie that actually tastes good. Plus, any busy mom or dad can whip these up, end-to-end, in less than an hour.

Cranberry Oatmeal Cookies

INGREDIENTS

1 cup organic unsweetened applesauce

1 ½ cup of gluten free rolled oats

2 ripe bananas mashed

¼ cup of chopped walnuts (optional)

¼ cup of organic dried cranberries

1 tsp cinnamon

1 tsp of vanilla extract

 

DIRECTIONS

  1. Preheat oven to 350
  2. Combine applesauce, cinnamon and vanilla in a small mixing bowl
  3. In a separate medium sized bowl mash bananas until smooth and creamy consistency
  4. Add oats, walnuts and cranberries to the mashed bananas
  5. Mix together the applesauce mixture with the banana mixture and let sit for 10 minutes
  6. Roll into balls and place on a greased baking sheet
  7. Flatten tops with a spoon and bake 25-30 minutes