Snack Recipes

Chocolate Chip Coconut Power Cookie

This Chocolate Chip Coconut Power Cookie recipe is the bomb! We LOVE these cookies!  And the most awesome thing? There is no oil or butter in the recipe. They are perfect for a snack and give you added energy without making you feel sick like a normal cookie. Think of a granola bar disguised as a cookie. Yum!!

– Jodi


1 cup wheat flour
1 cup rolled oats
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp salt
1 cup sugar
1/2 cup applesauce
1 tsp vanilla
1/2 cup almonds, finely chopped (can substitute walnuts)
1 cup shredded coconut
1 cup chocolate chips (can use raisins as a substitute)

1. mix the flour, oats, baking soda, cinnamon, and salt in a large mixing bowl. In a separate medium bowl, mix the sugar, apple sauce, and vanilla. Add applesauce mixture to dry mixture and stir until well combined. fold in the almonds, coconut and chocolate chips.

2. form into 1″ balls. Place 12 balls onto a lightly greased cookie sheet. Bake for 15 minutes at 350 degrees. Makes approximately 2 dozen cookies.


* One other note: We keep these cookies in the freezer and pull out a handful when we are going out to town so there will be something to munch on. They are perfect for little outings.







Thanksgiving healthy snack for Kids

My daughter and I had so much fun making healthy Halloween snacks that we thought we’d better create one for Thanksgiving too. We ended up creating this darling fruit turkey with fun big eyes and colorful feathers. It is a great snack to make with your little ones for a Thanksgiving festivity. My 5 year old had so much fun and feasting on it afterwards was a great treat.

I really didn’t have to help much- just a little with applying the peanut butter.




Makes 4 Turkeys


1 large apple, cored and sliced in half, and then slice in half again horizontally
1/2 orange, peeled, separated into slices, and then cut the slices into small chunks.
few grapes, raisins, or apple bites
1 graham cracker sheet, broken into 4 pieces
nutella spread, thick peanut butter, or cream cheese
*mini marshmallows
12 tooth picks

1- TURKEY HEAD- to make the face, we used a graham cracker for the head, squished mini marshmallows and raisins for the eyes, orange slice for the beak, and a piece of apple skin for the waddle. Glue everything onto the graham cracker with peanut butter.
Attach the graham cracker turkey head to the apple with another dab of peanut butter.

2- FEATHERS- Poke 4 toothpicks into the back of the apple. Slide fruit bites onto the toothpicks. That’s it! Enjoy!

*You can use whipped cream cheese for the eyes instead of marshmallows to make it with less sugar.

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Healthy Halloween Snack #5: Witch Snack

Here is our last snack out of our 5 healthy Halloween snacks.  My daughter is going to be a witch for Halloween and we had to make a snack that matched her costume this year. This is our delicious wheat bread with Nutella snack. We loved eating this as a mid-afternoon snack.


To make one witch, you will need: 

2 slices of bread, part of an apple, 1 baby carrot, 5 raisins, nutella chocolate spread (or peanut butter).


Directions: Cut the witch face out of 1 slice of bread. Cut a triangle shape for the hat out of the second slice of bread. Arrange bread so the hat is on top of the face. Spread Nutella on the hat. Add 4 raisins. Place 2 apple slices in a straight line to represent the rim of the hat. Slice the carrot and decorate as hair. Place a raisin for the eye and a small speck of apple for a smile.



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Healthy Halloween Snack #4: Turkey & Cheese Pumpkin Sandwich

Here is our fourth out of 5 healthy Halloween snacks. We had a blast making these pumpkin sandwiches for lunch. Just make sure to buy orange cheese so they look like pumpkins. We cut out the faces with a butter knife. The cutting part was a little hard for my 5 year old, so I would suggest letting your little ones put the sandwich together after the faces are cut.



Here’s what you need to make the pumpkin sandwich: 

turkey or chicken deli meat (to make it vegetarian use a mushed up avocado)
cheddar cheese slices
whole wheat bread


Cut jack-o-lantern faces out of each slice of cheese. To prepare sandwich, use 1 slice of bread, top with condiment of choice, add meat, then top with cheese. To make a stump for the top, we used a piece of the crust and anchored it under the meat.


Healthy Halloween Snack #3: Banana Pretzel Spiders

Here is #3 out of 5 healthy Halloween snacks: Banana Pretzel Spiders. These cute little spiders are my daughter’s favorite. It’s probably because they are simple enough that she can make them all by herself. And… usually she eats half of the spiders before they get to the serving plate. (no complaints here! It’s great to have her eating healthy snacks).



To make 6 spiders you will need: 

1 large banana (cut into six 1-inch bites)

18 pretzel sticks (break in half so you have 32 half sticks total)

6 raisins



Take a banana bite and insert 3 pretzel sticks in each side. Cut a raisin in half. Gently push the two raisins on the top of the banana for eyes. Have fun eating them!


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Healthy Halloween Snack #2: Pumpkin Fruit

Here is our second out of 5 healthy Halloween snacks. We have loads of fun making this snack. It’s a Pumpkin Fruit snack made with oranges and stuffed with banana, apples, and grapes. Our favorite part is carving the jack-o-lantern faces on each orange. It’s fun and so much easier than a real pumpkin. : )



To make 2 you will need:

2 oranges, 1 banana, 1 apple  or some grapes.



1. Cut up the banana and apple into bite sized pieces. Set aside.

2. Carefully cut a circle out of the skin of the top of the oranges. Remove the top circle as best you can without ripping it. spoon out the orange fruit. You can either discard the orange fruit/pulp or cut it up and add it to the fruit. If you use it, you can omit 1 of your other fruits.

3. Using a knife, cut out pumpkin faces in your oranges.

4. Pour the bananas and apples into the hollowed-out oranges. Top with the orange lid. Voila! You now have super cute edible jack-o-lanterns.


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Healthy Halloween Snacks

October is a really exciting month at our house. My daughter and I love making HALLOWEEN crafts, and we also have so much fun making scary things out of food. We’ve gathered our 5 most favorite healthy Halloween snacks and will be posting them for the next 5 days to help get you in the mood for this ghoulish holiday.

…And don’t forgot, the funnest part for your kids is letting them help make the food!



Healthy Halloween Snack #1: Spider Oatmeal

To make 1 spider oatmeal you will need: 1 cup cooked oatmeal (we made cinnamon raisin), 2 raisins, and 1 apple (sliced).



Pour cooked oatmeal into a bowl. Place 2 raisins on top for eyes. Add an apple slice for the smile (you can thin it out if you want it like the photo). Place the apple slices on both sides of the bowl to represent legs. In the photo we cut out a triangle shape in the middle of each apple slice to make it look more like a leg. Have fun eating your deliciously healthy spider breakfast!





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Vitamin C Boost Green Smoothie

This Vitamin C Boost Green Smoothie recipe rocks the house. Seriously- it’s awesome and a great way to start your morning or give you an added boost in the afternoon.

– Jodi



1 cup soy milk
2 cups kale (frozen works great)
1 orange, peeled and halved
1 banana
1 cup frozen pineapple
1 tbsp flax meal
2 T agave nectar
2 cups ice



Blend ingredients in the order given until smooth. Serve immediately.




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vegetarian tortillas with beans and cheese

Tortilla Patties

This recipe has been in our family for years and years. My nephew Justin became a real expert at making these and is responsible for pushing it by making it at almost every family gathering he could.  It is really quite simple, just two layers of corn tortillas filled with beans and cheese and put on the griddle till tortillas are golden and the insides hot and melted. Serve with fresh guacamole and hot sauce. Easy. Affordable. Filling.



Corn Tortillas
Vegetarian low fat refried beans
grated cheese

Fresh Guacamole
Fresh Salsa
Shredded Lettuce


PREPARE: Place tortilla on plate and spread on a layer of refried beans followed by a topping of grated cheese. Top with another tortilla.
FRY: Place on a lightly oiled hot skillet and cook the layered tortilla till golden brown. Then gently flip tortilla and brown the other side. That is it! It’s done!
FINISH: Serve with guacamole, shredded lettuce, salsa, hot sauce etc.


NOTE: These should be really easy and quick to make. Sometimes it works best to microwave the layered tortillas till the insides are hot and the cheese is melted – then transfer the concoction to the griddle and brown the tortillas. It makes it faster and easier not to burn the tortillas while still getting the insides nice and hot.


You Might Also Like

 • Artichoke and Feta Tortilla Wraps from Everyday Health



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Cocoa Almonds recipe with cinnamon, agave nectar, raw sugar, cocoa powder and sea salt

Cocoa Almonds

4 cups whole raw almonds
2 Tbsp agave nectar, or honey
3 Tbsp maple sugar, or raw sugar
2 Tbsp cocoa powder
1 1/2 tsp ground cinnamon
1/4 tsp sea salt


Preheat over to 250 degrees. In a medium bowl coat almonds with agave nectar. IN a separate small bowl combine maple sugar, cocoa powder, cinnamon and salt.

Sprinkle over almonds and stir until well combined (sprinkle on a little extra maple sugar or raw sugar). Bake almonds on a parchment lined cookie sheet for 20 minutes. Stir and bake for another 10 minutes. Cool and enjoy!



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Turkey Cheese Roll-Ups snack recipe with deli meat and cheese

Turkey Cheese Roll-Ups

Super fast snack that both fills you up and provides a kick of protein. Just buy sliced lean protein, and sticks of cheese. Combine and within seconds you have a protein boost that satisfies.

Healthy popcorn snack with grape seed oil

Air Popped Popcorn

Forget all the butter and non healthy salt of traditional fattening pop corn. We suggest air popping it and then sprinkling with heart healthy grape seed oil and natural sea salt. We think it tastes better and is the PERFECT snack to eat around a movie or tv show! Pop up a big batch and watch it disappear!

Multi Grain Chips & Salsa make a great snack.

Multi Grain Chips & Salsa

A high fiber multi grain tortilla chip really satisfies cravings. Flavorful salsa adds a kick. It’s super fast, refreshing. the secret is to find the right chip. Our all time favorite is a Multigrain Chip from Food Should Taste Good. Full of corn, brown rice, flax seeds, oat fiber and quinoa!

Quick Edamame & Sea Salt snack is filling and healthy.

Edamame & Sea Salt

A rather undiscovered snack for many Americans – this high fiber, nutrient rich snack tastes amazing. Edamame is really a fancy name for boiled green soybeans. Boil the edamame for a few minutes, strain off, and sprinkle with sea salt. Great for a TV watching snack. Kind of like a fresh healthy version of popcorn!


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Fresh Fruit & Yogurt Snack is healthy and satisfying

Fruit & Yogurt

Get your dose of daily acidophilus with a low sugar yogurt. Super fast. Just add fresh cut fruit of choice. The creaminess of the yogurt satisfies hunger to keep you going strong.

Avocado snack stuffed with salsa

Stuffed Avocado & Chips

Avocados are full of healthy fats. They are filling and full of flavor. What can be easier? Just cut in half, remove pit, and fill with favorite salsa with multi-grain chips! Talk about a quick snack!

Granola-in-Bowl recipe with oats, honey, nuts and berries

Groovy Granola

Crunchy and nutritious this simple granola recipe will give you the basics to create your own home made granola. Full of heart healthy oats and sweet honey, our Groovy Granola makes a hearty fast breakfast or even a late snack. Use the basics for the beginning and add some of our optional dried fruits and nuts to create your own perfect blend.



4 cups old fashioned rolled oats (not instant)
1/2 cup honey*
1/3 cup canola oil

*can also use 1/4 cup pure maple syrup and 1/4 cup honey


NUTS: Chopped  or whole almonds, cashews, pecans, walnuts
SEEDS: flax, sesame, sunflower
Shredded coconut 1/2 cup
1/3 cup dried fruits: raisins, cranberries, blueberries, apricots, cherries etc.
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg


PREHEAT: oven to 325 degrees.
MIX: In a large bowl, mix oats, nuts, seeds and spices. Add oil and honey and stir until well combined. Spread mixture onto baking pans.
BAKE: Bake on middle shelf in oven until granola is golden brown, about 30 – 40 minutes. Keep an eye on granola after about 30 minutes as ovens vary.
FINISH: When done, remove granola from oven and allow to cool on pan. Using spatula, transfer granola from pan to a large bowl and break up into smaller pieces. Add dried fruit at this point and gently stir in (baking fruit makes the fruit hard and too dry). Allow to cool and then transfer to air tight containers for storage.


Note:  The great thing about this granola is you can create your own version by adding extras to your tastes. Just keep the main ingredients pretty consistent. You can also swap out some of the rolled oats for rolled rye, barley, spelt and triticale. This recipe keeps well and is packed with healthy stuff that is really good for you!

Pumpkin seed protein smoothie recipe with soy milk, almonds, dates, protein powder, and pumpkin seeds

Pumpkin Seed Protein Smoothie

This high protein, high fiber smoothie is a bit festive with the great taste of pumkin! We created this recipe for our friends at This is very quick and easy to make up. Perfect for an afternoon pick-me-up or high energy breakfast. We added pumpkin along with pumpkin seeds. Then we threw in flax, protein powder, peanut butter and a bit of coconut oil – which nutritionists are promoting as a super brain food. Add lots of ice, and blend yourself some health!

2.5 cups Rice or Soy Milk 2 cups ice
1 frozen banana
1 Tbls coconut oil

2 Tsp peanut butter
4 Tbls canned pumpkin
2 Tbls Flax Meal

1/4 cup pumpkin seeds
1/4 cup raw almonds
2 dates pitted (optional)
1 scoop protein powder (about 4 Tbls)
Stevia (sweeten to taste – optional)

1. ADD all ingredients into a strong blender like a Vita Mix or Blend Tec except part of the pumpkin seeds and almonds. (save them for last and barely blend in to allow some crunchy big pieces of nuts) Blend thoroughly, then add a touch of stevia for those who want a bit sweeter smoothie. Add small handful of pumpkin seeds and almonds at end and gently blend leaving some chewy crunchy nuts through the smoothie. Serve in glasses and sprinkle a few pumpkin seeds on top. Enjoy!

Note: You will need to adjust the ice as you blend. You want this to be a thick smoothie, and ice is the key to making it cold, refreshing and thick. Too much ice makes it hard to blend though. Add as you blend if need be. 

Healthy quick snack of tuna on rye crisp

Tuna Mix on Rye Crisp

High in Protein – this fresh and refreshing snack is like a mini meal! Make up a batch with a can of tuna, mixed with veggie mayonnaise, olives, minced onion and celery with a little sea salt. Leave in the fridge for snack time. Then simply load up a Rye Crisp or Triscuit or any high fiber cracker to keep your blood sugars level. Make a big batch and eat through the week!

Pumpkin Seed No Bake Cookies recipe with rolled oats, chocolate chips, pumpkin puree, and flax seed

Pumpkin Seed No Bake Power Cookies

These quick no bake cookies are loaded with protein rich pumpkin seeds, oats and peanut butter – with a tad dark chocolate. One cookie has enough nutrition, fiber and sweetness to satisfy the munchies while giving you the energy you need in a quick snack. We created this for our friends at I’m a big fan of pumpkin seeds and they are a great place to buy them from. Pumpkin seeds are especially good for men as they age – the health benefits are many, as they are high in minerals and healthy Omega-3 oils. Don’t get too hung up on the exact amounts, feel free to alter this to fit your own tastes.   – Curt


1 cup raw pumpkin seeds
2 cups old fashioned rolled oats 1/4 cup wheat germ
4 Tbsp flax meal
4 Tbsp flax seed
1/4 cup dark chocolate chips

1 cup canned purée pumpkin
3 Tbsp coconut oil
1 1/2 cup peanut butter
1 tsp vanilla
1/4 cup agave sweetener or honey



1. WET INGREDIENTS: Add to a large mixing bowl and mix well.

2. DRY INGREDIENTS: Add to a large mixing bowl and mix well.

3. COMBINE AND FORM INTO ROUND COOKIES: Add dry ingredients into the wet and mix well. When done, the consistency should be such as to be able to make round cookie balls. If they don’t hold together well enough, you need more peanut butter. Wash hands and keep hands wet to form the cookies. They should be a little smaller than a golf ball. Store in a container and enjoy!

Note: As in many of my recipes, I recommend being flexible with the amounts and feel free to add other healthy ingredients like chopped almonds and walnuts. You can also add more chocolate or agave if you want these sweeter. I prefer a less sweet cookie however.

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Healthy almonds snack


Almonds are a tasty snack that store well and are amazingly healthy. Keep a bowl next to your desk at work. Almonds are loaded with heart and brain healthy oils, vitamin E and magnesium. Eat them raw however for the optimal health benefits. Research has shown that a few almonds before bed may produce a deeper sleep.

Freshly sliced tomatoes recipe topped with salt, pepper, olive oil, and balsamic vinegar.

Heirloom Garden Tomatoes

I went out to the garden today and found a nice little bundle of juicy red tomatoes waiting for me. What did I do when I came inside? I sliced one up, sprinkled with salt and pepper, and devoured my favorite summertime snack. If you love tomatoes, this simple garden tomato recipe can’t get much better (or easier). If you’re looking to enhance your palette with a bit more flavor, try sprinkling with olive oil, balsamic vinegar and topping with some fresh basil. Oh, and a slice of fresh mozzarella cheese on the side would be divine.


fresh garden tomato

salt and fresh ground pepper

Optional: olive oil, balsamic vinegar, basil, fresh mozzarella



Slice tomato. sprinkle with salt and pepper. Top with any other embellishments. Enjoy.

Quick mango salsa recipe with cucumber, cilantro and red onion.

Mango Salsa

The words mango and salsa in the same sentence get me all giddy inside. Yep, this sweet mango salsa recipe is a real winner. Serve with tortilla chips and voila, you’ve got an amazing appetizer your guests will go nuts over.


3 mangos, cut small

2 cucumbers, cut small

1/2 red onion, chopped

1/2 bunch cilantro, finely chopped

juice of one lime

salt to taste



Combine the mango, cucumber, red onion, cilantro and lime juice; mix well. Season with salt to taste. Serve with tortilla chips.


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Healthy chocolate almond biscotti recipe made with whole wheat flour.

Whole Wheat Double Chocolate Biscotti

Gotta love Biscotti – and with Chocolate it’s the perfect to combo! This whole grain chocolate biscotti recipe is absolutely delicious. You can store them in a container for a month (if you can manage to keep them from disappearing in a day or two!) Wonderful for dipping in any warm or cold drink you choose or great for a snack or dessert all on their own. This Chocolate Biscotti recipe is easy, healthy, delicious… and so pretty too!


1 1/2 c whole wheat flour

1/2 cup cocoa powder

2 tsp baking soda

pinch of salt

1/2 cup sugar

1/3 cup packed brown sugar

3 eggs

1 1/2 tsp vanilla

2 oz unsweetened baking chocolate, chopped into small chunks

1 1/2 cup sliced almonds


  1. Line a baking sheet with parchment paper
  2. Put the flour, cocoa powder, baking soda, and salt in a large bowl.  Mix together.  Add the sugars and blend into the flour mixture with an electric mixer.
  3. In a small bowl, whisk the eggs with the vanilla.  Add to the dry ingredients.  Blend on low speed until thoroughly combined.  Scrape down the sides of the bowl as needed.
  4. Add the chocolate and almonds to the dough and blend thoroughly (dough will be very stiff and sticky)
  5. Dust your hands with flour.  Place the dough on a clean work surface liberally dusted with flour.  Divide the dough into two equal pieces.  Shape each into a 10″ x 2″ x 3/4″ log.  Place on the prepared pan, 2″ apart.
  6. Bake at 350 for 20 min or until set.  Remove from the oven and let rest for 10 min.  Cut the logs diagonally into 1/2″ slices.  You can serve these this way, which will be a soft cookie, or if you want them to be hard, lower the oven temp to 325 degrees.  Place slices on their sides on the baking sheet.  Bake for 15-20 min or until firm.  Transfer to racks to cool.  Makes 18 servings (2 biscotti per serving).


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Spinach Kale Tortilla Triangles

This is one crazy fast recipe that is healthy and incredibly tasty. Don’t get hung up on exact measurements here. All you need for the filling is spinach, kale and some good cheese grated up. That’s it. The secret is to chop up the kale and spinach pretty fine. In about half inch sections. It seems to stay on the tortilla better that way. Anyway, chop up the greens, then mix in whatever cheeses you want. Kale is considered possibly the most healthy green vegetable in the world. So it’s this dish packs nutrients! Serve with some good salsa, or top with chopped tomatoes and red peppers. It is so fast and your friends will be amazed! – Curt


1 Cups finely chopped kale
2 Cups finely chopped spinach
1 Cup grated Cheese of choice (I like Gouda and Jarlsberg)
4 multi grain or whole wheat tortillas
Olive Oil
Chopped tomato and red pepper (optional topping)


1. HEAT SKILLET: Heat a cast iron skillet (or any skillet) to medium high temp.

2. KALE, SPINACH & CHEESE: Chop spinach & kale up fine, and grate cheese. Then mix together for the filling.

3. COOK: Add a bit of olive oil on the skillet and spread around. Add tortilla and then pile the spinach/kale mixture on HIGH. It will shrink, so add a lot. Top with another tortilla. Cover with a lid to keep heat on. Gently flip when tortilla is browned. I add a tablespoon of water and cover with lid. This creates a steam chamber which cooks the filling really well. When done, just remove and cut into quarters and top with salsa or tomato topping (not essential but tasty).


Note: Once you experiment a little with these you will see how fast and easy these are to make. They can be made quite quickly and I’ve served these to a pretty large group right off the skillet one after another. They are devoured very quickly! 

Quick & Easy Trail Mix

Trail Mix

Here is a simple, basic snack recipe idea BUT always a goodie! It’s summer time, people are hittin’ the trails, heading to the pool and this makes for the perfect tag-a-long treat.  I like to mix up a big batch and then scoop about 1 cup into the mini snack size zip lock bags, and store in the refrigerator. Perfect for kids, or that afternoon pick me up.

– Jessica


Here’s a list of ideas for the mix:


sunflower seeds


dried apricots




DARK CHOCOLATE (for good measure)

shredded coconut

pumpkin seeds

naturally sweetened cranberries

sesame seeds

and so forth and so on.

No Bake Raw Almond Peanut-butter Cookies

No Cook Peanut Butter Cookies

This is the ultimate quick & healthy no bake cookie recipe. Filled with flax, oats, wheat germ, fresh ground peanut butter, raw almonds and pecans, it is filled with energy and super tasty. I add a little dark chocolate chips for a hint of decadence. I make a batch and leave them on the counter and before long, they are gobbled up. That said, these store quite well. You can make up a batch and have them ready to eat for a week or two in the fridge without them going bad.  – Curt

2 cup rolled oats
1 cup chopped almonds
1/2 cup sesame seeds (optional) 1 cup chopped pecans
1/4 cup wheat germ* (optional) 1/2 cup flax meal
1 1/2 cup peanut butter

1/2 cup raw agave nectar OR honey 1/2 cup canola or grapeseed oil
2 tsp vanilla extract
3/4 cup dark chocolate chips or carob chips


  1. CHOP NUTS: Finely chop almonds and pecans and add into a large mixing bowl.
  2. COMBINE AND FORM: Add all other ingredients mix well. Form into small balls, about 1 1/2 inches in diameter and place on serving dish. If needed, wet hands to make the cookies so that the dough does not stick to fingers. Also, use a tad of water and/or a bit more peanut butter if the cookies aren’t sticking due to lack of moisture. That is it! Just create little cookies and serve.



Note: The key to making these cookies is to have enough of the moist ingredient to make the cookies bind together. Peanut Butter is the key ingredient for binding. If the cookies aren’t sticking together add a bit more peanut butter. I get fresh ground peanut butter from the health food store when possible. If you haven’t tried that before, it is amazing! ALSO it is very helpful to keep your hands wet when forming the cookies so they don’t stick to your hands. And, the water on your hands will add a little moisture to the outside of the cookies to keep them together.


* Omit Wheat Germ to make Gluten free

Healthy breakfast or snack recipe of whole grain toast with almond butter and strawberries

Strawberry Almond Toast

I know that this is a really simple recipe, so you may be thinking “Why post this?”  It is because when you are hungry and in a hurry (which is often in many of our lives), snack items will either make or break your health.  We will continue posting occasional healthy snack items.  So stay tuned!  This Strawberry Almond Toast is a fantastically quick and filling snack or breakfast item.  I got the idea from my friend, Cambry, who loves peanut butter.  She was telling me how delicious strawberries and peanut butter are on toast, and I though…hmmm…it’s probably good with almond butter too.  And it is!  (Peanut butter is great, too.  You choose!)   – Jessica

1 slice whole grain toast (try our English muffin bread or grain mix bread recipes)
1-2 Tbsp almond butter
1-2 strawberries, sliced

Compile and eat!  Try sprinkling on some sliced almonds for an added crunch.

quick & easy delicious fruit salad recipe

Easy Fruit Salad

This fast simple fruit salad recipe is the ultimate refreshing snack or side dish. When you are in a hurry and just want something healthy to snack on in front of the tv and want to feel refreshed and energetic, try cutting up simple fruits into bite size pieces of happiness. It is so quick to do, it is surprising we don’t do it more often. You can really use any fruits. These are the basic ones that people usually have on hand. Live uncooked fruits are so good for your health. Full of vitamin C and enzymes, you’ll want to make a habit of making this snack or side dish for your health.




Any Melons!








Any Berries!

1. CUT FRUIT: So easy. Just cut up the fruit and serve in bowls. Grab a fork and dig in!

2. DIP: You can serve this with a side of flavored yogurt or fruit dip as an option.

Note: It is so important to eat raw fruits and vegetables. But, sometimes it is just hard to grab an orange or apple or banana and just eat it straight. But, if you can cut it up in little bites and mix it with a few other fruits, somehow it becomes this fun exotic experience of fruit indulgence! Give it a try! Make it a regular in your snacking and cut up whatever you have on hand. You’ll feel refreshed and healthy! 

Easy healthy brown-rice-pudding recipe

Brown Rice Pudding

Easy, creamy and healthy Brown Rice Pudding recipe. My family has a heritage of being rice pudding lovers. I think I tasted my first rice pudding when I was about 3. My Grandma Snarr had a recipe that was as good as it gets. World class. We have tried here to adapt it and keep the creamy, comforting qualities that make a great rice pudding – yet make it reasonably healthy. Try it out. It is low sugar, and feels just crazy healthy leaving you satisfied and guilt free. This recipe is cooked in a saucepan with minimal ingredients. Easy to make. Everyone seems to love it. Leave it in the fridge for those moments when you need to reward yourself without binging on sugar.  – Curt

2 1/2 cups COOKED short grain brown rice
3 cups rice milk
1/4 cup sugar
2 Tbsp butter
2 tsp vanilla
1 egg

1. COOK SHORT GRAIN BROWN RICE: Cook rice as directed on package. You can use 1/3 rice milk instead of water in the initial rice cooking leaving the rice more flavorful and pudding like.

2. HEAT MILK: In a large saucepan, heat milk to scalding.

3. COMBINE AND STIR: Whisk in sugar, butter, vanilla, and egg till smooth. Then stir in rice and allow to simmer till pudding like.  Stir occasionally so that the pudding doesn’t burn.



Note: I recognize that this recipe has some sugar but it does not taste overly sweet. You can make versions where you adjust the amount of sugar, reducing it
a bit and adding a touch of stevia. Make it the consistency YOU like best. Add a bit more milk for a saucier pudding, and less for a thicker pudding with more rice. On another note after experimenting SHORT grain brown rice is stickier and seems to make a more moist pudding.

Easy healthy granola bar recipe with toasted almonds oats cranberries coconut and puffed rice

No-Bake Almond Granola Bars

No-Bake Almond Granola Bar recipe makes chewy whole grain granola bars with crunchy tidbits of roasted almonds and sunflower seeds, drizzled with dark chocolate.  These are more satisfying than the store-bought granola bars I have tried and have that awesome fresh-home-made-no-preservative-taste.  My toddler even loves these “gwanoya bas.”   -Jessica

1 1/2 cup rolled oats
3/4 cup dry roasted almonds, chopped small (or toast raw ones yourself)
3/4 cup whole grain puffed brown rice (easily found in health food stores)
1/3 cup sunflower seeds (I prefer roasted and salted ones)
1/3 cup unsweetened shredded coconut
1/3 cup raisins or dried cranberries (optional)

1/4 cup coconut oil or regular butter
1/3 cup honey
1/2 tsp vanilla
1/2 tsp cinnamon

3 Tbsp dark chocolate (optional)

OATS:  Toast the oats by placing them in dry skillet over medium high heat.  Stir for 5-7 minutes or until they are golden and they smell a little nutty.  (You don’t HAVE to do this step, but I highly recommend it as it makes the granola bars considerably tastier).  If you used quick oats, you are done.  If you used regular rolled oats the bars will stick together a little better if you pulse the oats a couple of times in a food processor or coffee grinder.
DRY INGREDIENTS: Stir together the oats, almonds, puffed brown rice, sunflower seeds, coconut, and dried fruit (if using) in a large bowl.
SYRUP:  Stir together the coconut oil/butter and honey in a small saucepan over medium high heat.  Once boiling, turn down the heat to medium and boil for 2 minutes, stirring frequently.  Remove from heat and stir in vanilla and cinnamon.
COMBINE AND PRESS:  Stir the syrup into the dry ingredients, mixing well until evenly coated.  Wet your fingers with water and press the granola firmly into a lightly greased 11×7 inch pan.  You can also use a larger pan, pushing the granola to one side making sure it is 1/2 – 3/4 inch thick.
DRIZZLE:  If you would like chocolaty topping, microwave the chocolate in a small microwave safe bowl for 1 minute on high.  Stir.  Drizzle over the pressed granola by carefully flinging the melted chocolate off the end of a fork or small spoon a little bit at a time.
BARS:  Place the pan in the refrigerator for 15-30 minutes or at room temperature for longer until the chocolate has hardened.  Then cut into bars.  Wrap the bars in plastic wrap for readily available snacks.

Inspired by:  Rachel Ray’s n0-bake chewy granola bars

Vegan Raw Chocolate Pudding recipe with avocado, bananas & cocoa

Raw Chocolate Pudding

This delicious healthy Raw Chocolate Pudding recipe made with avocados, cocoa and bananas will amaze you! The recipe is not only quick and easy but vegan too. My co-worker Jodi brought this pudding to a party at my home and we LOVED it! Give it a try, I bet you won’t be disappointed.   – Curt

1 avocado

1 banana

1 T + 1 tsp honey or agave nectar (for vegan friendly)

1/4 cup cocoa powder

1/4 tsp fresh lemon juice

1/3 cup vanilla soy milk

3 strawberries or 3 T shredded coconut for topping (optional)

Blend avocado, banana, honey, cocoa powder, lemon juice and soy milk in food processor. Chill 1 hour. Serve topped with strawberries & bananas or shredded coconut. serves 3-4

Note: For a tropical taste, you can substitute soy milk with coconut milk.

Vegan sandwich with hummus avocado cucumber red pepper and lettuce: Easy Avocado Recipe

Yum Hummus Sandwich

This is a simple, mellow, easy, comfort-food type hummus avocado sandwich recipe.  Mashed avocado and hummus make this vegan sandwich filling and satisfying.  ~ Jessica


whole grain bread  (try our English muffin bread)

hummus (try our simple hummus)

1/2 avocado, mashed

cucumber slices

red pepper slices



Spread hummus on one piece of bread and the mashed avocado on the other.  Compile the rest of the ingredients into a sandwich.  It’s that easy.

Tortilla filled with spinach and melted cheese recipe

Spinach Tortilla Wedges

This is a super tasty recipe that cooks up very quickly. The key is finding a good multi-grain tortilla and some quality cheese. You can use any cheese you want. I usually use Jarlsberg and Gouda. But any will do depending on your tastes. I load it full of finely chopped spinach and grill it in a light dab of olive oil to make it super healthy. Top it with your favorite salsa and this is a sure winner. – Curt


3 Cups finely chopped Spinach 1 Cup grated Cheese of choice (Jarlsberg, Gouda, sharp cheddar,


4 multi-grain or whole wheat tortillas

olive oil


1. Heat a cast iron skillet (or any skillet) to medium high temp.

2. Chop spinach up fine, and grate cheese. Then mix together for the filling.

3. Add a dab of olive oil on skillet and spread around. Place first tortilla on skillet.

4. Pile spinach mixture on the tortilla high. It will shrink in cooking. Place other tortilla on top. Then add a tablespoon of water to the skillet and cover the skillet with a lid. This creates a steam chamber that will cook down the spinach. Cook for a minute or so till the bottom tortilla is brown, but not burned. Remove lid and flip tortillas and brown the other side. I usually add a tablespoon of water again and cover to continue the oven like steam chamber process. When done, remover and chop into wedges, and top with your favorite salsa!

NOTE: There is no exact recipe for this as far as this being a perfect science. You have to be creative and just make them as you like them. The key is to chop the spinach very fine, and mix in a little grated cheese. The ratio is about 3 parts spinach to 1 part cheese. The spinach will reduce greatly when cooked. So I load a ton of spinach mixture in between the tortillas as it does cook down in volume. You can also add mushrooms or other vegetables. Just have fun and experiment. I like cooking on a cast iron skillet, but any skillet will do. Covering the skillet with a lid of some sort and adding a touch of water during the cooking will really help the spinach to cook down and the cheese to melt.

Healthy fruit smoothie for breakfast or a snack

Fruit Smoothie

Fruit smoothies are sweet, delicious, and very refreshing without any added sweeteners! They are excellent for breakfast or for a summer treat.  All one really needs to make a great fruit smoothie is fruit and a good blender.  All the rest is optional!  Experiment with combinations of fruits and juices. The most economical way to make good smoothies is to buy fresh berries and bananas when they are on sale and then freezing them yourself.  Any time you are ready for a smoothie, you can draw from your frozen fruit stash and make one within minutes!  Another reason to use frozen fruit is that it makes a nice, thick, smoothie without adding any ice, which dilutes the flavor of the fruit.  We personally like to include a frozen banana in most smoothies which gives a full body and texture.  Fresh squeezed lime juice adds a lot of dimension, as does coconut milk.  Which is your favorite combination?

-Curt and Jessica




Apple Juice
Orange Juice
Pineapple Juice
Coconut Milk
Plain Yogurt
Cows Milk
Soy Milk


Orange Juice (or other fruit juice) Concentrate
Lime juice
Lemon Juice
Chopped nuts (raw & unsalted)
Freshly ground Flax seed


EXPERIMENT & BLEND: Start by placing all of the fruit needed to make the smoothie into the blender.  Add about a cup of liquid and blend until the consistency is smooth.  You may need to add additional liquid if blending requires it or until the desired consistency is obtained. Obviously, more liquid will create a thinner smoothy, while less liquid will make a thicker smoothie.  A twist of lemon and/or lime will add a little zing.  Using yogurt or milk will add some protein to help keep you full longer.  If using a liquid other than juice, adding some orange juice concentrate will add more flavor without using too much liquid. Experiment and come up with combinations that work best for you!


healthy and refreshing green smoothie drink to renew energy

Green Drink

I learned this recipe from an old herbalist years ago who used to tell anyone who was sick to drink lots of these to renew their health. It is a real easy way to get deep green veggies into your diet without having to tediously chew them up. You will feel the healthiness immediately after drinking one of these! They are also good for helping our overly acid bodies become more alkaline, which is optimal for ideal health! – Curt


1 1/2 cup pinapple juice
1 1/2 cup water
1 cup ice


KALE – about 3 leafs

Beet Greens


Just blend it all up!


NOTE:  Adjust pinapple juice, water and greens to your desired consistency. I like to dilute the pinapple juice as straight juice without halving it with water gets to sweet. But, you can adjust the proportions to what you like. The main thing is you are drinking a great dose of pure green energy!


Whole wheat toast with avocado easy healthy lunch snack

Whole Grain Toast with Avocado

Avocados are full of creamy deliciousness.  Why?  They are full of healthy monounsaturated fats.  It is for this reason that avocados make great spreads.  I like to use avocado in place of butter on my toast.  Perhaps not for breakfast, but as a snack or part of a lunch.  This recipe is super simple.  But many of the best recipes are!

~ Jessica


1 slice whole grain bread

1/2 avocado

salt or garlic salt, to taste (optional)


1.  Toast the bread.

2.  While the bread is toasting, put the avocado and a tiny amount of salt or garlic salt (if using) in a small bowl.  Mash it up with a fork to your desired consistency.  I like to leave it a little bit chunky.

3.  After the bread is toasted, spread the avocado on it.  Yum!

Tropical Fruit Parfait

A quick breakfast served with a muffin or a piece of toast – and just a little more exotic than a side of yogurt and a piece of fruit.  Try serving this recipe at a brunch or even having it for dessert!


½ cup plain yogurt
3 Tbsp sweetened and flaked coconut
2/3 cup chopped/sliced fruit


MIX:  Mix yogurt with 2 Tbsp coconut.
LAYER:  Place yogurt/coconut mixture in bottom of a glass.  Next, place layers of fruit.  Top with the last Tbsp of coconut and serve.


Note:  For this recipe, we used pineapple, mango, and strawberry.  Another tasty combination is kiwi, strawberry, and blackberry.  Try making your own favorite combination!

Guacamole Perfection easy avocado recipe

Guacamole Perfection

Avocados made into this Guacamole recipe are just amazing. I believe a good easy guacamole recipe with some hearty tortilla chips can be a meal in itself. Or, the perfect compliment to a good healthy well made Mexican main course. We make ours with fresh avocado mashed just enough, but leaving nice chucks of raw avocado. The additional flavors of cilantro, tomato, green onion and lime juice achieve guacamole perfection!  Adjust the following ingredients to make your own excellence in guacamole creation!



4 medium avocados
few tablespoons of fresh minced cilantro
1 tomato finely chopped
1 stalk of green onion finely minced
lime juice from one lime
garlic salt to taste


PREPARE: Cut avocados and spoon out into a mixing bowl.  Mash just enough, but leaving some nice chunks of avocado.
MIX: Chop remaining veggies and gently stir in along with lime juice and garlic salt. Mix in the amount of ingredients to your tastes. There is no right or wrong – just variations!


Healthy Vegetarian Mini Pizza recipe

whole wheat bun pizza

I created this really quick and easy recipe mainly for my kids. We all love pizza, but making one from scratch is time consuming, and buying a commercial one is usually incredibly unhealthy. This is a great solution. The key is finding a whole wheat hamburger bun, or even a whole grain english muffin. Both work great. Just toast the bun, then load it up with sauce, cheese and healthy toppings!


Whole wheat hamburger buns or
whole grain english muffins

Bottle of your favorite spaghetti sauce
Italian Seasonings
Parmesan Cheese
Tomato Paste

Mozzerella Cheese (and or other italian cheeses)
Olives, Pineapple Tid Bits, Green Pepper, Onions, Red Pepper, Zuchinni, Mushrooms (any of your favorite toppings)


1.  Lightly toast bun or english muffin
2.  Mix together tomato sauce with seasonings and paste to make a rich flavorful sauce
3.  Place bun or muffin on baking tray. Layer with a generous amount of sauce. Add plenty of cheese and toppings
4.  Bake at 400 till cheese is melted and lightly browned


NOTE:  The key to making this tasty is to jazz up the sauce. I buy a bottle of quality spaggetti sauce, then add garlic, italian seasonings and a bit of parmesan cheese. You can also thicken it with tomato paste, which makes for a richer sauce. I really push the sauce on the flavor side, as it is what makes this simple recipe a winner.