Check out the following links for some great healthy recipe sources that also come with full nutritional facts for each recipe:
Below are some healthy, quick, and tasty snacks ideas for the entire family.
With all of the responsibilities people have on a daily basis including work, kids, house, errands, and the many others. I really wanted to come up with some quick, easy, and tasty snacks to share with you that you could grab and go at any time.
Even if you don't have kids and are just busy, busy, busy all day....here are a few of the healthy snacks that you and your entire family can enjoy...yes even your kids!
Please keep in mind whenever possible to choose organic...by choosing organic not only are those foods supplying our bodies with more vital nutrients than commercially grown foods but in addition to that we expose our bodies to less chemicals, perservatives, and herbacides, which the less of those we are exposed to the BETTER off our body and health will be!
1. Nut Butter and Honey on Gluten Free Bread, Rice Crackers, or Ezekiel Bread/or any sprouted grain bread) - Although this would taste better toasted, I can make do with the colder version. I put 1-2 TBSPs of almond butter (you can use other nut butter) on a slice of gluten free bread, or rice cracker with ½ tsp of raw honey. I make 2-3 of these at a time and leave them in the fridge for easy grabbing.
2. Deviled Eggs - These do take a bit of prep time, however are very tasty snacks that you can grab and go. I hard boil 6 eggs. Once cooled, I cut them in half and place all of the cooked yolks in a separate bowl. I add Dijon mustard and olive oil to the yolks and mash them up so they become creamy. I put the creamy mixture back into the center of the egg whites and sprinkle Celtic Sea Salt and Fresh Pepper on top. I keep these in the refrigerator for an easy protein snack. Also, since we're talking about hard boiled eggs, keeping peeled plain hard boiled eggs works great too.
3. Turkey and Roast Beef Rollup - These are simply just deli turkey breast and roast beef wrapped up in a rollup (I only buy the turkey and roast beef that is fresh and natural, organically grown, and not any of the cold cut supermarket brands with added nitrites and nitrates). I add some mustard to each rollup and keep them all in a container in the fridge. Again, another quick protein snack. These are also great with baby carrots.
4. Frozen Grapes - If you're searching for something sweet, grapes in the freezer are a great way to curb a sweet tooth. I keep a bunch of these in the freezer and snack on them along with some raw nuts. Just a handful of grapes with some walnuts really keeps me full and satisfied until I can get to my next meal. It's also a great "sweet" pick me up.
5. Bag of Trail Mix - These are great travel friendly snacks to pack and take with you anytime and keep in your purse or briefcase. Buy them from your favorite health food store (remember I always prefer organic..the less chemicals and perservatives we put in our body, the better!) You can also make your own assortment using almonds, walnuts, brazil nuts, pumkin seeds, sesame seeds, dried apricots, dried cranberries, raisins, you can even add in a little unsweetened shredded coconut. Combine your assortment in a bag, add a touch of Celtic Sea Salt and you're good to go!
6. Celery Sticks and Nut Butter. Keep some celery sticks cut and readily available, add a little bit of almond butter...yum!
7. Assorted Fruits. Of course as many of you know, I'm not the biggest fan of high consumption of fruit and that I recommend grabbing veggies instead. Fruit in moderation I feel is fine. I always keep an assortment of a 2 or 3 different types of fruit in the refrigerator that's been cleaned and ready to grab and go. Some of the fruit that I keep in the refrigerator are blueberries (one of the healthiest fruits thats LOADED with antioxidants), mango's, papaya, strawberries, cherries. You can use any of these or add your own favorites! Another idea is to keep a bowl on your kitchen table, or counter filled with fresh fruits as well for another quick and healthy snack that the family can easily see, grab and go!
8. Assorted Veggies. Ahhh....the endless assortment of veggies that are available to us! They truly are like treasure chests of miracles to our bodies and health! You can keep some sliced baby carrots, cherry tomatoes, radishes, cucumbers, the list goes on! Just pick your favorites! You can also lightly steam a couple days worth of veggies ahead of time and keep them readily available as well. Some of my personal favorite cooked veggies are grilled eggplant, or just about any type of squash...just slice add a little olive oil bake and done! Another idea...is you can also keep a large bowl of assorted lettuce leaves that are cleaned and ready to eat, then add some shredded carrots, cherry tomatoes, sliced pecans, dried cranberries, maybe slice up one of those hard boiled eggs, and voila...tasty salad time! With veggies it is truly endless..just be creative and have fun!
Additional Healthy Snack Ideas
Nuts & Seeds;
Almond butter, or other nut or seed butters, like sunflower seed butter (by the spoonful, spread on gluten free or sprouted bread, rice cakes, gluten free crackers, celery, apples or other whole fruit for topping or dipping.
Nuts; (almonds, cashews, pistachios, macadamia nuts, pecans, walnuts, brazil nuts, hazelnuts, etc. NO PEANUTS)
Fresh coconut or shredded unsweetened coconut flakes/chips.
Nut butter individual packs by Justins or Artisana.
Raw cacao powder; use to mix into smoothies, or a variety of the below recipes
Seeds; (sunflower seeds, pumpkin seeds, etc. You can also use chia seeds or make chia seed gel)
Homemade trail mix (create your own by combining your favorite nuts, seeds, and small amounts of unsweetened shredded coconut or dried fruit if desired.)
Meat & Eggs Choose organic whenever possible
Leftovers (chicken, chicken strips, steak, meatballs, etc)
Grass fed jerky
Grass fed deli meats (clean source like Applegate) –make roll ups w veggies inside and your favorite spread, veggies, and avocado, if desired.
Canned fish (clean source /wild caught) tuna, salmon, sardines, herring, oysters)
Grass fed (clean source like Applegate or Organic Prairie) hot dogs
Any of the following; salmon/tuna/chicken/ salad stuffed in endive cups, top with avocado
Leftover eggs or omelet
Egg muffins (see recipe)
Veggies & fruit Choose organic whenever possible
Raw veggies (celery, cucumber, tomatoes, avocados, jicama, carrots, broccoli, cauliflower, etc.) use with guacamole, soy free veganaise-mayo, or paleo ranch dip (see recipe)
Ants on a log; celery with almond butter and raisins
Lettuce wraps (filled with your favorite veggies, healthy spread, grass fed meats if desired)
Olives or pickles
Canned –BPA free or jarred artichoke hearts or hearts of palm
Kale chips or sweet potato chips, or other veggie chips (make your own, see recipes)
Greensicles or smoothie pops (see recipe)
Fresh fruit (berries, apples, bananas, grapes, mangos, pineapple, papaya, melons, pears, peaches, apricots, kiwi, oranges, grapefruits, etc.) Choose organic whenever possible.
Dried fruit (raisins, berries, mangos, apricots, etc.)
Date mini sandwiches (dates halved, gluten free crackers, small slice of organic cheese)
Homemade fruit popsicles
Fruit leathers (no added sugar)
Fruit snacks cont’d
Fruit kabobs for a fun and tasty treat
Chia Seed Fruit Salad (see recipe)
Chia gel; (Mix 4 T chia seeds into 2 cups water, stir, let sit 15-30 mins or longer. Refrigerate, lasts up to 2 weeks)
Unsweetened Applesauce, either alone or add one or more of the following; your favorite nuts, trail mix, protein powder
Banana ‘cupcakes’; use a piece of banana as ‘cupcake’, top w favorite nut/seed butter, top w berry for topping
Apple/nut/seed butter sandwiches (use fresh apple slices as the ‘bread’
Some Of My Favorite Snack Bars
Marigold Bars- available at marigoldbars.com
Primal Kitchen Collagen Bars
Manitoba Hemp Heart Bars-Chocolate is my fav
Bulletproof Bar-Vanilla is my fav
Oatmega bars- my fav is the blueberry, its the only soy free one they have to date
Nellys Energy Truffle bars-coconut is my fav
Almond balls by Two Moms
Refuel Bar by Amrap Nutriiton
Epic 100% grass fed bars
Larabars-clean ingredients but higher in sugar
Perfect Food Bars (my favorite is the almond bar..these bars are higher in sugar)
Protein & Greens by Paradise
Raw Cacao Squares by Righteously Raw
Raw energy bars (see recipe)
Snack Bites (see recipe)
Homemade Energy Balls (see recipe)
Raw Cacao Crunch (see recipe)
Smoothies (The sky is the limit with the variations for these)
(options; water, ice, coconut water, nut milk of your choice, protein powder [currently a couple of my favorites are Jarrows Grass fed Whey, Tera’s Whey either chocolate or vanilla, and Source Organic-Classic whey protein], coconut or almond yogurt, a variety of fresh or frozen veggies and fruits…just use your favs…get creative!) You can also make a large smoothie batch and make some popsicles from it. Great snack/treat in the warmer weatherJ
One of my all time favorite, easy recipes to use when limited time is approx 4 oz of organic frozen spinach (available at traders 16 oz for 1.99) ½ banana, either chocolate or vanilla whey protein in about 4-6 oz water, sometimes I’ll add a dash of cinnamon and or 1 T of mct oil. Quick , easy, tasty, satisfyingJ
Fresh veggie juices (you can add a little fruit like berries or green apple if desired)
Coconut or almond yogurt…the sky is the limit with variations for these as well…mix w any of the following; nuts, seeds, or add to your protein powder.
Hummus dip (with clean ingredients) or “Bitchin Sauce” with fresh veggies like carrots, celery, bell peppers.
Homemade Paleo Granola (see recipe)
Cucumber subs w your choice of meat and or veggies; cut a cucumber length wise (you will use the pieces instead of bread), scoup out the seeds, use a healthier spread like soy free veganaise, hummus, tahini dressing, avocado mash, or whatever you choose, and pile on your choice of lunch meats and or veggies, top with other side of cucumber, and enjoy your cucumber subJ
2 cups frozen chopped spinach (measure frozen) or about 1¼ cups steamed spinach
1 cup (8 oz) carrot juice
2 Tbsp lemon juice
1 large orange (or substitute 1 small mango)
2 very ripe bananas
½ large avocado
1. Peel bananas and avocado. Peel orange and remove the thick white pith from the middle. If using frozen spinach, let thaw.
2. Place all ingredients in a blender and blend on high for 2-3 minutes. Blend until completely smooth.
3. Pour into popsicle molds, insert popsicle sticks, and freeze until hardened (at least 4-6 hours).
4. Remove from molds (run a little water on the outside to release the popsicles).
Paleo Ranch Dip
½ cup Paleo Mayo or Soyfree Veganaise by Follow Your Heart
2 Tbsp creamed coconut diluted into 4 Tbsp hot water, cooled
1 Tbsp fresh oregano, chopped
1 Tbsp fresh parsley, chopped
½ tsp garlic powder
½ tsp fresh thyme
¼ tsp sea salt
1/8 tsp ground pepper
Raw Energy Bars~Chocolate, Cashew, And Almond
2 Cups Moist Medjool Dates, pitted and chopped
2 Cups Raw Cashew Nuts
½ Cup Raw Almond (without skin)
¾ Cup Cacao Powder
A Pinch Of Sea Salt
½ Cup Unsweetened Shredded Coconuts
2 Tbsp Vanilla Extract
2 to 3 Tbsp Cold Water
Combine chopped dates, cashews, almonds, cacao powder, and sea salt in a food processor. Pulse and process all the ingredients together until the texture is coarse. Then add the shredded coconut, a quick pulse, and add the vanilla extract, a little water at a time until it reaches a dry but moist dough consistency. Scrape the dough mixture into the lined pan, press evenly with a rubber spatula, and chill for about an hour before serving.
1 C fresh dates, pitted
1 C organic almonds
2 T cacao
2 T unsweetened shredded coconut
Dash of sea salt
Process almonds, coconut, cacao in a blender or food processor until ingredients are flour like.
Add remaining ingredients and blend until fully incorporated into the dry ingredients.
Dump the mixture into a bowl. Use a tablespoon and roll to form a ball. Repeat until all mixture is used. Store in a sealed container for up to 5 days.
Energy Balls- Preparation Time: 10 minutes-Serves: 20 balls
1/2 cup almonds
1/3 cup pepitas (pumpkin seeds)
1/3 cup walnuts
1/4 cup black sesame seeds
1/3 cup chia seeds
1/4 cup almond butter
1/2 cup tahini
1/4 cup coconut palm sugar
2 tablespoons of your favorite super green powder (optional)
Combine all of the ingredients in a food processor.
If the mixture is not moist enough to make balls out of, add 2-3 tablespoons of water and continue mixing.
Scoop out mixture with tablespoon and mold into balls. Eat right away, or refrigerate. Lasts several days in the refrigerator.
Tip: Keep some in the refrigerator for days when you don’t have time to make breakfast. You’ll have a fast, nutritious breakfast that will keep you going.
Homemade Paleo Granola
2 cups sliced almonds
2 cups unsweetened coconut flakes
1 cup raw sunflower seeds
1 cup raw pumpkin seeds/pepitas
¼ cup honey
1/3 cup coconut oil
2 tsp vanilla extract
1 tsp ground cinnamon
1 tsp ground nutmeg
1. Preheat oven to 300F. Line a large baking pan with parchment paper.
2. Mix coconut, nuts, and seeds in a big bowl. Add cinnamon and nutmeg and stir to coat.
3. Melt coconut oil and honey on low heat on the stovetop. Add vanilla.
4. Pour coconut oil mixture over nuts and seeds. Stir to coat. Pour out onto prepared baking sheet and spread out evenly.
5. Bake for 30 minutes, until golden brown. Let cool completely in pan (for larger chunks), then pour into a plastic container or bag for storage. Extra tasty served with berries and milk alternative of your choice.
Raw Cacao Crunch
2 tablespoons date or coconut sugar
3 tablespoons water
¼ teaspoon sea salt
½ teaspoon cinnamon
1 teaspoon vanilla
1 cup almonds (or any other nut of your choice)
2 tablespoons raw cacao nibs
Put sugar, water, sea salt, cinnamon and vanilla in a medium sized skillet and warm over medium-low heat stirring constantly until sugar is dissolved.
Add nuts and keep stirring until the sugar mixture is very thick and the almonds are well coated, about 5-7 minutes.
Remove from heat and stir in cacao nibs.
Pour onto piece of parchment paper and spread out into single layer and allow to cool completely.
Break up pieces into desired sizes and store at room temperature in an airtight container.
Chia Fruit Salad
⅓ cup chia seeds
2 cups nut milk of your choice
4 cups of diced fruit of your choice
¼ cup currants or raisins or goji berries
zest of one orange
juice of one orange
1 tbsp vanilla
¼ tsp cinnamon
½ cup shredded coconut
mint leaves for decoration optional
Add 1 cup diced fruit and a sprinkle of currants to 4 different bowls
Combine nut milk, chia seeds, orange juice, zest, vanilla and cinnamon in a small pitcher and stir
Pour ½ cup mixture on top of fruit in bowls
Top fruit bowls with shredded coconut
Refrigerate fruit bowls for at least 30 mins (or chill overnight)
You can even top each bowl with a mint leaf for a special touch.
Egg Muffins- these make for great snacks and for those quick on the go mornings! Just make a batch before hand!
Makes 8 muffins
8 oz of meat (preferably organic)
1 cup diced onion
1 cup diced red bell pepper (or veggie of your choice)
¼ tsp sea salt
1/8 black pepper
2 Tb water
Preheat oven to 350 degrees F (175 degrees C). Grease 8 muffin cups or line with paper liners.
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
Homemade Sweet Potato Chip Recipe
1-3 sweet potatoes (depending on the size), sliced super-thin*
2 tbsp coconut oil, melted
Salt and additional seasonings (optional)
Preheat oven to 300 and line 2 baking sheets with parchment paper.
Place in a large bowl and drizzle with coconut oil. Use your hands to toss sweet potatoes with the oil, ensuring all surface is lightly coated (you can also use a Ziplock bag and shake them up.)
Place on parchment-lined baking sheets and sprinkle with salt and seasonings (optional). Cook for 30-35 minutes, checking frequently. They are done when they are golden around the edges.
Enjoy them as is or play around with a variety of seasonings. Here is a “BBQ” style seasoning to try out:
1 tbsp. paprika
½ tsp. black pepper
¼ tsp. cayenne pepper
¼ tsp. salt
1 tsp. garlic powder
½ tbsp. onion flakes
* You can use a carrot peeler, julienne peeler, or mandolin slicer to get even, super-thin slices.
Crispy Kale Chips
Remove all of the large veins, as this is the most bitter part of the leaf
Make sure every part of the leaf is coated in oil, otherwise you will be left with a dry/burnt chip (pay special attention with curly kale)
Kale leaves must be completely dry before you roast them or they will turn out soggy and not cook evenly (tip; you can use Trader Joe’s pre-washed, chopped, bagged, Kale)
Line baking sheets with parchment paper to avoid sticking and for easy clean-up. Check often as they will probably be done before you think they are!
1 bunch kale (any variety)
1 tbsp of any of the following; coconut oil, avocado oil, sesame oil
Sea Salt to taste
Additional Seasonings (optional)
Preheat oven to 300. Rinse kale and pat dry with paper towels, making sure to get kale as dry as possible (you may choose to let kale dry out for approx 30 minutes before you begin to cook them.) Remove all thick veins and tear into approximately 2 inch pieces. Place in a large bowl and drizzle with oil. Use your hands to toss kale with oil, ensuring all surface is lightly coated. Place on parchment-lined baking sheets. Cook for 8-11 minutes, checking frequently. They are done when they are crispy to touch and not yet burnt on the edges.
Try adding a spice mix to create variations. Here is a “Ranch Mix” you can try:
1 tbsp. dried parsley
1/2 tsp. dried dill weed
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. dried onion flakes
1/2 tsp. ground black pepper
1/2 tsp. dried chives
Always strive to use organic ingredients whenever possible.