Category Archives: Healthy Snacks

Protein Smoothie

  • 1 scoop SoTru Protein Shake (contains fermented medicinal mushrooms, organic greens, and plant based protein)
  • 1 scoop Vital Proteins Collagen Peptides
  • 1/2 cup Unsweetened Vanilla Hemp Milk (contains omega 3’s)
  • 1/4 cup Goat Milk Kefir (add for beneficial probiotics)
  • 1/8 cup Organic Frozen Blueberry or Blackberries
  • 1/2 Acai Smoothie Pack
  • 1/8 cup Organic Frozen Spinach
  • 2 tbsp Chia Seeds
  • handful of ice
  • add water if too thick
  • sweeten with a dash of Organic Stevia Extract

Blend until smooth


  • Organic Matcha Green Tea Powder (if need a little caffeine)
  • for more superfoods- add 2-3 tbsp Wild Protein Smoothie Mix with moringa and spirulina, also makes your smoothie creamier
  • for more energy and satiety add 1 tbsp Unrefined Coconut Oil
  • if need to GAIN weight, add a 1/2 frozen banana and 1 tbsp raw local honey (good for allergies)


Spinach Garlic Meatballs

  • 2 pounds ground organic grass fed beef or buffalo
  • ½ of a medium organic onion, chopped fine
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 2 cups (packed) baby spinach, chopped
  • ½ cup fresh cilantro, chopped fine
  • 2 organic eggs, whipped
  1. Preheat oven to 400’F and line with parchment paper.
  2. Combine all ingredients in a large bowl and mix well until fully combine. Easiest to just use your hands to combine.
  3. Roll into small balls and place onto prepared baking sheet.
  4. Bake for 25 minutes, until meatballs are beginning to brown and cooked all the way through.
  5. Enjoy! To freeze: freeze meatballs in a single layer then place frozen meatballs in a airtight container.

Chocolate Pudding

Pudding that’s healthy and low carb!
chocolate pudding
  1. 3 large avocados, soft and ripe
  2. 1/4 cup cacao powder (make sure it’s 100% cacao)
  3. 3-6 tablespoons unsweetened coconut or almond milk
  4. 1 tsp vanilla extract
  5. 2 tsp coconut oil
  6. 1/4 tsp organic stevia power (add more to taste)
  1. Combine avocado, cacao powder, coconut milk, vanilla, coconut oil and stevia in blender. Blend on high for 1 minute or until smooth.
  2. Refrigerate for 30 minutes
  3. Optional: sprinkle unsweetened shredded coconut on top.

The BEST tasting gluten free/dairy free bread and crackers

Listed below are great gluten free/dairy free options.

Essential Baking Gluten Free Bread 

Winner for the best GF/DF bread I’ve had in 11 years!

gf bread

  • Gluten-free
  • Dairy-free
  • Nut-free
  • Soy-free

Purchase online- I get it at VitaCost

Milton’s Crackers

These crackers are also really good.  You won’t even know they are gluten free.



On-the-go Oatmeal


(gluten & dairy free; avoid if on low carb diet)

Dry mix:

  • 1 cup gluten free oats
  • 4 tbsp unsweetened shredded coconut
  • 4 tbsp chia seeds
  • 4 tbsp hemp seeds
  • 1 tsp cinnamon

Blend together:

  • 1 cup unsweetened almond milk
  • 1/2 scoop pea/hemp protein (I like Orgain brand)
  • 1 tbsp raw honey or coconut nectar
  • 1 tbsp organic black strap molasses (optional for added nutrients)
  • a dash of stevia or more to taste

Stir in dry mixture

  • Top with organic raspberries and blueberries blended together with 1/2 banana; top with a handful of raw nuts (optional) and/or diced mango

Let set in refrigerator overnight

Frozen Chocolate Bannanas



  • 2 ripe but firm bananas (bananas are high in carbs- avoid if have high blood sugar)
  • 6 ounces organic dark chocolate, chopped
  • 2 tablespoons avocado or walnut oil
  • 1/2 cup organic granola, chopped peanuts, pecans, or walnuts (optional)


1. Line a baking sheet with parchment paper.

2. Cut the bananas and insert a skewer into each half, as shown. Place them on the baking sheet and freeze for 15 minutes.

3. Meanwhile, melt the chocolate slowly with the oil in a saucepan in a larger half-full pan of simmering water (about 8-10 minutes). Stir until smooth.

4. Roll each banana half in the chocolate, then quickly sprinkle with your topping (if using).

5. Freeze until the chocolate sets, 30 minutes. Serve or freeze in an airtight container for up to a week.

*Dip into softened organic peanut butter (optional)

Banana Bread- Gluten Free/Dairy Free

Banana bread


  • 2 cups Bob’s Red Mill gluten-free all-purpose baking flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 4 organic eggs
  • 2 cups mashed ripe bananas (4-5 medium), the darker the fruit, the sweeter the bread
  • 1 cup organic sugar
  • 1/2 cup unsweetened applesauce
  • 1/3 cup walnut or avocado oil
  • 1 teaspoon vanilla extract
  • 1/2 cup chopped walnuts


  1. In a large bowl, combine the flour, baking soda and salt. In a small bowl, whisk the eggs, bananas, sugar, applesauce, oil and vanilla. Stir into dry ingredients just until moistened.
  2. Transfer to two 8-in. x 4-in. loaf pans coated with cooking spray. Sprinkle with walnuts. Bake at 350° for 45-55 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks. Yield: 2 loaves (12 slices each).

Top with butter flavored olive oil

Macaroons- Low Carb

Blend together then roll into balls:

  • 1 cup organic shredded coconut
  • 1/4 cup almond flour
  • 1/4 cup almond butter
  • 1/8 cup organic almond milk (add more if needed for blending)
  • 1 dash sea salt
  • 1 dash stevia to desired sweetness (can add 4 tbsp honey or real maple syrup instead of not low-carb)
  • 1-2 drops lemon extract or omit the lemon and add organic cocoa powder