Snacks, Sweets & Drinks
- 6 thin-cut red apple slices (about ½ small apple)
- 1 Tbsp peanut butter
- 15 miniature marshmallows
- Spread a thin layer of peanut butter on one side of three apple slices.
- Place five marshmallows atop the peanut butter on each slice.
- Spread the remaining apple slices with peanut butter and place on top of the marshmallows, peanut butter side down, to make a sandwich.
- The finished product should be grinning at you!
- 2 medium eggplants, about 3 lbs
- ⅓ cup tahini
- 3 roasted garlic cloves or 1 fresh clove, minced
- Juice of 2 lemons
- ½ tsp salt
- ⅛ tsp cayenne pepper (optional)
- 1 Tbsp olive oil
- Fresh parsley or smoked paprika for garnish (optional)
- Wash and dry the eggplants and prick the skin all over with a fork. There are several methods of roasting an eggplant– over an open flame (increasing the smokiness of the flesh) or directly on a gas range, grill or broiler.
- Gas range or grill: no oil is needed. Roast 20-30 minutes, turning eggplant every 5 minutes.
- Broiler: place eggplant on a baking sheet coated in oil. Roast under broiler for 20-30 minutes, turning every 5 minutes. The roasted eggplant should be charred on all sides and appear shriveled and collapsed. Allow eggplant to cool.
- Scoop eggplant pulp into a medium bowl. Discard the charred skin. Add tahini, minced garlic, lemon juice, salt and cayenne pepper. Mash ingredients well with a fork until all ingredients are incorporated. If you’re having a hard time achieving a smooth consistency with a fork, you may use a food processor. Drizzle with olive oil and garnish with parsley or smoked paprika. Serve with pita bread, raw vegetables or crackers.
Tip: If you find that the eggplant pulp is not tender enough after roasting and peeling, you may microwave the eggplant pulp for a few minutes until the eggplant can be easily mashed with a fork.
- 2 Tbsp olive oil
- 6 large dill pickles* (about 12 oz), sliced ¼ inch thick
- 1 Tbsp + 2 tsp ranch seasoning mix, divided
- 2 large eggs
- ½ cup flour
- 1 cup panko
- ½ cup plain Greek yogurt
- 1 Tbsp fresh parsley, chopped
*You may use pre-sliced, thick cut pickles
- Preheat oven to 400º. Pour oil onto a large, rimmed baking sheet and coat the bottom evenly.
- To prepare the dip, in a medium bowl, mix together plain Greek yogurt, 2 tsp ranch mix and chopped parsley. Refrigerate until ready to use.
- Use 3 separate shallow bowls to prepare dredging station. Place the flour in the first bowl. Beat the eggs in the second bowl. Combine the panko and 1 Tbsp ranch seasoning in the third bowl.
- Pat pickle slices dry with paper towels. Dip each slice in the flour, then egg, then panko mixture. Arrange on prepared baking sheet. Roast on the lower oven rack for 5 minutes, flip slices and roast for another 4–6 minutes, or until golden brown.
- Serve immediately and enjoy with dip!
- Liquid from 1 can of chickpeas (aquafaba) reserve beans for another use
- 2 cups of frozen berries
- ½ cup canned light coconut milk*
- ⅓ cup sugar**
- Pour chickpea liquid into a large mixing bowl or container with high rims. Using a hand or stand mixer, beat the liquid on highest speed until stiff peaks form, approx. 5-6 minutes.
- In the bowl of a food processor or blender, add remaining ingredients and blend until smooth.
- Fold fruit mixture into the whipped aquafaba (bean liquid).
- Pour mixture into an ice cream maker and freeze per manufacturers instructions. Serve immediately and store leftovers in the freezer. If you don’t have an ice cream maker, simply pour mixture into a casserole dish and freeze for 1-2 hours or until whip reaches desired consistency. If the whip becomes too hard in the freezer, set out at room temperature for a few minutes to thaw before serving.
*The purpose of the coconut milk is to help the berries blend. You may experiment with other liquids such as regular milk, almond milk, soy milk or juice.
**Various types and amounts of sweeteners may be used in this recipe. For a low-sugar dessert, try using Splenda, stevia or monk fruit extract.
- 3 cups air-popped popcorn
- 1 cup Golden Grahams cereal
- 1 cup mini marshmallows
- ½ cup dark chocolate chips
- ½ cup raisins
Mix all ingredients together and store in an airtight container. For grab-and-go snacks, use a ½ cup measuring cup to portion mix into 12 snack-sized zip-top baggies.
Note: Switch up the mix by adding your favorite ingredients like nuts, seeds, dried fruits, pretzels, whole grain crackers and cereals. Yum!
- 2 very ripe bananas
- ¼ cup peanut butter or other nut butter, preferably natural
- 1 cup quick oats
- 2 Tbsp mini chocolate chips
- Preheat oven to 350º.
- In a medium mixing bowl, mash together bananas and peanut butter.
- Add oats and chocolate chips and stir until combined.
- Drop dough by the spoonful onto a parchment-lined baking sheet. Recipe should make approximately eight cookies. Using the back of a spoon, spread each drop of dough out a little to form a circle.
- Bake 12–15 minutes or until cookies are firm and starting to turn brown around the edges.
Note: These cookies are best straight out of the oven while they are still warm! We do not recommend making them in advance.
- 3 cups cooked chickpeas (garbanzo beans) or about 2 cans drained and rinsed
- ½ cup crumbled or shredded cheese of choice (e.g. blue, feta, Monterey Jack, cheddar)
- ½ cup Buffalo sauce (or less to taste)
- 3 green onions, finely chopped
- ½ cup finely chopped celery or radish
- 3 10″ tortillas
- Place chickpeas, ¼ cup cheese and buffalo sauce into the bowl of a food processor and pulse until desired consistency is reached. The mixture may be left a little chunky or processed until very smooth like hummus. Alternately, the ingredients may be mashed in a bowl with a potato masher.
- Add contents of the food processor to a large mixing bowl. Add remaining ¼ cup of cheese, green onion and celery/radish. Stir to combine.
- Lay the tortillas out on a clean, flat work surface. Divide the mixture evenly among the 3 tortillas. Spread the mixture out to cover the entire tortilla.
- Gently roll the tortillas up as tightly as possible.
- For best results, refrigerate the rolled tortillas for about 30 minutes to firm up.
- Carefully slice the tortillas to desired thickness using a serrated knife. Refrigerate until ready to serve.
- 4 carrot slices, a half-inch thick each
- 2 Tbsp cream cheese
- 2 black olives, cut in half to make 4 circles
- Spread ½ tsp cream cheese on each carrot slice.
- Top with ½ olive.
- The finished product should be looking at you!
- 1 cup milk, any kind
- 1 tsp honey or other sweetener (optional)
- ¼ tsp coconut oil, olive oil or avocado oil
- Freshly ground black pepper
- ½–1 tsp spice blend*:
- 1 Tbsp ground turmeric
- 1 Tbsp ground ginger
- 1 Tbsp cinnamon
- 1 Tbsp cardamom
*Store in a glass jar in a dark, cool, dry place. This spice blend is also excellent added to pumpkin/squash soup and applesauce!
Gently warm milk in a saucepan or microwave. Milk should be hot, but not boiling. Whisk in honey, oil, and ½–1 tsp spice blend. Top with freshly ground black pepper. Drink immediately and enjoy! It is normal for some of the spices to settle to the bottom.
Oil (fat) and black pepper are included in this recipe because both help increase the absorption of curcumin, the active constituent in turmeric. Feel free to omit the oil if you are using a milk that contains fat, such as 2% or whole milk.
To decrease calories and carbohydrate, try using unsweetened almond milk and use a non-nutritive sweetener, such as stevia or monk fruit extract. The sweetener may also be decreased or omitted altogether.
8 apples, cored and chopped
1 tsp lemon juice
½ tsp cinnamon
¼ tsp ground ginger
¼ tsp ground cardamom
⅛ tsp ground cloves
⅛ tsp nutmeg
1 tsp vanilla
1 cup water
- Place all ingredients in the base of a slow cooker. Cook on high for 3–4 hours or low for 6–8 hours.
- Once cooked, mash with a potato masher for a chunky sauce or transfer to a food processor and purée for a smooth sauce.
- Serve warm or cold. Store leftovers in the refrigerator for up to 5 days or freeze for longer storage.
Note: Intimidated by all the spices in this recipe? No problem! Simply eliminate the spices you are unfamiliar with or don’t care for. This sauce will still be delicious! Alternately, create your own spice blend, or use apple or pumpkin pie spice blend.
- 1 can chickpeas (preferably no-salt-added)
- 1 Tbsp olive oil
- 1 tsp paprika
- ¼ tsp coriander
- ¼ tsp cumin
- ¼ tsp chili powder
- ¼ tsp salt
- Preheat oven to 450°.
- Drain and rinse chickpeas and blot dry with a paper towel.
- Arrange dry chickpeas in a single layer on a dry, rimmed baking sheet.
- Roast for 15 minutes.
- While chickpeas are roasting, mix spices and salt together in a small bowl. If using salted chickpeas, consider reducing or omitting the salt.
- Remove chickpeas from the oven, drizzle with olive oil and stir until chickpeas are evenly coated. Sprinkle seasoning blend over oiled chickpeas and stir again to coat chickpeas evenly in spices.
- Return to the oven and roast for another 10–20 minutes, or until chickpeas are very crunchy.
- For best quality, serve immediately. Chickpeas may be stored at room temperature for up to a day if very crunchy. Refrigerate for longer storage. Once refrigerated, chickpeas will not be as crunchy.
- ½ cup buckwheat hot cereal or buckwheat groats
- 1 cup water
- ½ cup milk
- 2 Tbsp dark chocolate chips
- 2 Tbsp creamy peanut butter
- 2 Tbsp cocoa powder
- 2 Tbsp sugar (any kind), honey or maple syrup
- ½ cup whipped topping
- Additional whipped topping, grated chocolate, crushed peppermint candy or fresh berries for garnish (optional)
- If using whole buckwheat groats, place in a fine mesh sieve and rinse well under cool water.
- Add buckwheat and 1 cup of water to a small sauce pan. On the stovetop, bring buckwheat and water to a boil, then reduce heat to low and simmer until the buckwheat is tender and most of the liquid is absorbed, about 5 minutes for cracked buckwheat hot cereal and 10-15 minutes for whole groats.
- Remove from heat and add milk, chocolate chips, peanut butter, cocoa powder and sweetener. Stir until combined and chocolate chips are melted. Allow to cool to room temperature.
- Transfer chocolate buckwheat mixture into a blender or food processor. Blend until very smooth, adding more milk if needed. The mixture should resemble chocolate mousse. Transfer to a mixing bowl and gently fold in ½ cup whipped topping. Divide mousse into 4–6 individual custard cups, champagne or martini glasses and refrigerate until ready to serve. Top with additional whipped topping and grated chocolate or crushed peppermint candy if desired. Get creative with your presentation! Serve and enjoy at your next holiday party or whenever a chocolate craving strikes!
- ⅔ cup pomegranate seeds
- 1 cup dark chocolate chips
- Remove seeds from a pomegranate or purchase ready-to-eat pomegranate seeds.
- In a double boiler, melt chocolate until smooth.
- Line 16 mini muffin cups with paper liners. Cover the bottom of each muffin cup with melted chocolate and divide pomegranate seeds evenly among the muffin cups. Cover the seeds with more melted chocolate.
- Refrigerate 30 minutes or until set. Remove from muffin tin and refrigerate in airtight container.
- 6 dates, pitted
- ¼ cup hot water
- ½ cup unsalted raw almonds
- ½ cup unsweetened coconut flakes
- ¾ cup rolled oats
- ⅛ tsp salt
- 2 Tbsp creamy peanut butter
- 2 tsp vanilla extract
- ⅓ cup mini chocolate chips
- Soak the dates in hot water for 5 minutes; reserve the water.
- In a food processor, combine the almonds, coconut flakes, oats and salt. Pulse until a fine meal forms, then add the peanut butter, soaked dates, soaking water and vanilla. Process until the mixture forms a cookie dough consistency. Transfer to a bowl and fold in chocolate chips.
- Form into 25 small balls. Refrigerate until dough is chilled and set, about 20 minutes. Store in the refrigerator in an airtight container or freeze.
- 1 large avocado
- ½ cup applesauce
- ½ cup pure maple syrup
- 1 tsp vanilla extract
- 3 large eggs
- ⅔ cup all-purpose flour
- ½ cup unsweetened cocoa powder
- ¼ tsp sea salt
- 1 tsp baking soda
- ⅓ cup chocolate chips
- ¼ cup chopped walnuts (optional)
- Preheat oven to 350º and grease an 8×8 baking dish.
- In a food processor or blender, combine avocado, applesauce, maple syrup and vanilla.
- Transfer to a large bowl and add eggs, flour, cocoa powder, sea salt and baking soda. Mix with a hand mixer until combined.
- Pour into greased baking dish and sprinkle chocolate chips over the top.
- Bake for about 25 minutes or until set through.
- Allow to cool completely before cutting.
- Cut into 16 squares.
- 1¼ cups whole wheat flour
- 1 cup all purpose flour
- ½ tsp salt
- ½ cup liquid oil (such as canola oil)
- ½ cup milk
- Mix flour and salt together in a large bowl. Pour milk and oil into one measuring cup and add to flour at the same time. Stir until ingredients are combined.
- Form dough into two equal sized balls, then flatten into disks. If not using immediately, wrap in plastic wrap and refrigerate until ready to use.
- Place large pieces of wax paper* beneath and on top of one disk of dough. Use a rolling pin to roll the dough into an 11-12” circle. Repeat this process with the second disk of dough.
- Gently peel away the top piece of wax paper. Pick up one of the bottom pieces of wax paper with the rolled out dough still on it, turn it upside down onto a pie plate so that the dough completely covers it. Gently peel away the wax paper that is now on top, and carefully mold the dough into the pie plate.
- If making a one-crust pie, flute the edge of the crust with your fingers or press with the tines of a fork, add your filling and follow the recipe instructions for the specific pie you are making.
- If making a two-crust pie, after molding the dough into the bottom of the pie plate, add filling. Top with a second rolled out crust, trim away any excess dough with a knife. Flute the edges or press with the tines of a fork. Make vents in the top of the pie with a knife to allow steam to escape. Most two-crust pies bake at 350° for 50-60 minutes.
*For an alternative to wax paper, try using large, reusable silicone baking mats to roll the dough between.
Note: For more traditional (less healthy) pie dough, omit whole wheat flour and substitute an equal amount of all-purpose flour.
- ¾ cup vanilla Greek yogurt
- 2 medium-sized very ripe bananas, frozen
- 2 cups frozen raspberries or strawberries
- 2 Tbsp mini chocolate chips (optional)
- Place yogurt, frozen bananas and frozen berries in the bowl of a food processor or high powered blender. Process until smooth, scraping down sides as needed. Once smooth, stir in chocolate chips.
- Served immediately, this frozen yogurt should be the consistency of soft serve ice cream. If it is too soft, transfer to a separate container and place in the freezer for an hour or until desired consistency is reached. Leftovers frozen for a longer period of time will be very solid and require some thawing before serving.
- ¼ cup orange juice
- ½ cup yogurt
- 2 cups fresh spinach
- ½ cup fresh or frozen peaches
- ½ cup fresh pineapple
- 1 ripe banana
- 1 Tbsp chia seeds (optional)
- 2–4 ice cubes
Place all ingredients into a blender. Blend until smooth. Serve immediately.
Note: Experiment with different juices and fruits for a variety of flavors! Mango, kiwi, green grapes and green apple are other fruits that work well in green smoothies.
- 9 assorted pieces of stone fruit (plums, nectarines, cherries, apricots)
- 3 Tbsp sugar
- 6 metal or wooden skewers
- Nonstick cooking spray or olive oil to brush on grill
- If using wooden skewers, soak in water for at least 30 minutes.
- Spray grill with cooking spray or brush with olive oil, preheat on medium-high.
- Cut fruit in half and thread onto skewers so that the cut sides line up and lay flat.
- Sprinkle cut side of fruit with sugar and let sit a few minutes until sugar dissolves.
- Place fruit skewers on the grill, cut side down. Grill about 5 minutes or until heated through and caramelized. Transfer to a plate and enjoy!
- 5 ripe avocadoes
- 2 limes, juiced
- 1 cup finely diced white onion
- ¾ cup cilantro leaves, chopped
- 1 large tomato, finely diced
- Salt to taste
- Finely chopped jalapeno to taste (optional)
- Garlic – grated whole clove or powder to taste (optional)
- Cumin powder to taste (optional)
- Slice avocados in half, remove seed and scoop avocado out of the shell into a large bowl.
- Add juice of one lime and mash avocado with a fork or potato masher.
- Stir in onion, cilantro, tomato and any other optional ingredients.
- Season with salt to taste and serve immediately. Store leftovers in the refrigerator for a few days; however, some browning may occur.
- 2 lbs button mushrooms, sliced in half, or about ½” thick
- 2 Tbsp balsamic vinegar
- 1 Tbsp soy sauce, tamari or coconut aminos
- 3 cloves garlic, chopped
- ½ tsp fresh thyme, chopped (⅛ tsp dried)
- Pepper to taste
- In a large bowl, whisk together the vinegar, soy sauce, garlic, thyme and pepper.
- Add sliced mushrooms and toss to coat.
- Marinate for 30 minutes.
- Arrange mushrooms on skewers and grill over medium-high heat for 2–3 minutes per side, or until slightly charred and tender.
Umami (noun | oo-mah-mee)
a taste sensation that is meaty or savory — imparted by glutamate and certain other amino acids — often considered to be one of the basic taste sensations along with sweet, sour, bitter and salty.
- ½ cup popcorn kernels
- 2 Tbsp olive oil
- ¼ cup nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp chili powder
- ⅛ tsp cayenne pepper
- 1 tsp salt
- If necessary, grind spices, salt and nutritional yeast to a fine powder, set aside.
- Put oil and a kernel of popcorn in a large pot, cover with lid.
- When the kernel pops, add the rest of the popcorn kernels to the hot oil in the pot and cover with a lid.
- Cook over medium heat, gently shaking and swirling the kernels occasionally until the kernels begin to pop.
- Once the popping lessens and most of the kernels have popped, remove from heat immediately and put the popcorn into a large bowl.
- Promptly sprinkle the popcorn with as much or as little seasoning as you like. Toss to coat. Serve and enjoy!
- Yogurt of choice (6–8 oz)
- Fresh fruit of your choice (popular choices are strawberries, kiwi, raspberries, mango, blueberries)
- Granola to taste
Note: Amount of each ingredient will vary depending on size of Popsicle molds and desired number of pops. If you don’t have Popsicle molds, you can also use ice cube trays to make your parfait pops.
- Layer yogurt, fruit and granola into Popsicle molds as desired. Make sure you have enough yogurt to hold everything together. Insert Popsicle sticks.
- Freeze until solid, at least 3–4 hours.
- To serve, run Popsicle mold under hot water until pop is easy to remove. Enjoy!
Pick an ingredient from each category and roll with your own creation!
- 1 cup nuts: almonds, peanuts, walnuts, pecans, pistachios, cashews, sunflower seeds
- 1 cup dried fruit: dates, prunes, raisins, cherries, apricots, apples
- ½ cup grain or coconut: rolled oats, other rolled grain, popped amaranth, unsweetened shredded coconut
- ¼ cup nut butter: peanut, almond, cashew, sunflower seed, soy spread
- 1 tsp–1 Tbsp flavoring (optional): vanilla extract, almond extract, cocoa powder, cinnamon, apple pie seasoning, pumpkin spice, ginger, allspice, nutmeg, cloves, salt (⅛ tsp or less)
- 1–2 Tbsp sweetener (optional): Honey or maple syrup (add if your mixture isn’t quite sweet enough or sticky enough to form into a ball)
- 1 Tbsp super seeds (optional): Chia, ground flax, hemp, pumpkin, sunflower, sesame
- ¼ cup mix-ins (optional): chocolate chips, white chocolate chips, peanut butter chips, butterscotch chips, caramel bits, mini M&M’s, dried blueberries, dried cranberries, granola, unsweetened coconut
- Place nuts, fruit, and grain/coconut into the bowl of a food processor. Pulse until the mixture forms a fine crumb.
- Add nut butter, flavorings and sweetener and pulse until well combined.
- Open the food processor and press some of the dough together with your fingers to see if it is sticky enough to hold together in a ball. If the mixture is too dry, add more nut butter or liquid sweetener.
- Stir in desired seeds and mix-ins.
- Roll into small balls, then refrigerate or freeze for later; they thaw quickly at room temperature and are even yummy partially frozen!
Energy Bites Ideas
Almond Joy: Dates, almonds, coconut, almond butter, cocoa powder, almond extract. Mix in chocolate chips, some more coconut flakes and chia seeds if desired.
Apple Pie: Walnuts, dates, apples, rolled oats, almond butter, vanilla, cinnamon or apple pie spice, honey. Mix in Craisins, caramel bits or coconut.
“Simace”: Walnuts, prunes, popped amaranth, peanut butter, cinnamon, chia and chocolate chips. Original recipe from the Miller kitchen, name courtesy of Miles Miller (age 5).
Peanut Butter Chocolate Chip Cookie (Budget Friendly!): Peanuts, raisins, oats, peanut butter, vanilla, honey, flax, chocolate chips.
Happy Trails: Sunflower seeds, raisins, coconut or oats, peanut butter or sunflower seed butter, chia seeds, honey, mini M&M’s.
- 2½ cups Roma tomatoes, seeded and chopped
- 1 cup finely chopped red or white onion
- 1 jalapeño pepper, seeded and finely chopped (add more or less to taste)
- ½ cup chopped fresh cilantro
- 2 limes, juiced
- Salt to taste
- In a large bowl, mix together onion, jalapeño, and lime juice. Let stand a few minutes.
- Stir in chopped tomatoes and cilantro.
- Season with salt to taste and serve as soon as possible. May be stored in the refrigerator for a few days, but this salsa is best when fresh.
- 3½ cups water
- 1¼ cups white vinegar
- 1 Tbsp sugar
- 1 Tbsp salt
- About 4 cups cucumbers, sliced to desired thickness or cut into spears
- 2 garlic cloves, sliced
- 1 handfull fresh dill
- To make the pickle brine, add water, vinegar, sugar and salt to a medium saucepan. Bring to a boil on the stove, then remove from heat and set aside to cool.
- Add cucumbers, garlic and dill to one very large glass or plastic container or several smaller containers; 2–3 large mason jars work well. Pour cooled brine over cucumber mixture. Cover container(s) with lid and refrigerate for at least 3 days for best flavor. Pickles will keep about 6 weeks in the refrigerator.
- 2 cups fresh or frozen tart cherries (pitted)
- ¼ cup sugar
- 1½ Tbsp cornstarch
- ⅛ tsp almond extract
- ½ Easy Oil Pie Crust recipe
- ½ Tbsp granulated cane sugar such as Sugar In the Raw (optional)
- Mix sugar and cornstarch together and set aside.
- Place pitted cherries in a medium bowl and microwave about 2 minutes until juices begin to release. Add sugar and cornstarch mixture to the cherries and stir well. Microwave again for about 3 minutes. Juice should now appear thick. Add almond extract, stir and set aside. This filling may also be made on the stovetop following same steps and cooking over medium heat until juice is thickened.
- Follow step #2 from the Easy Oil Pie Crust recipe to make a 11-12″ round pie dough. Transfer circle of dough to a cookie sheet. Pour pie filling into the center of the crust. Fold the edges of the crust so that about 1½” of filling is covered on all sides. The dough will not completely cover the pie filling, and most of the filling should still be visible.
- If desired, sprinkle crust with ½ Tbsp granulated cane sugar.
- Bake at 350° for 40–50 minutes or until crust is lightly browned.
12 whole mushrooms
1 Tbsp butter
1 Tbsp minced garlic
6 oz light cream cheese, cubed
¼ cup grated Parmesan cheese
¼ tsp onion powder
¼ tsp cayenne pepper
¼ tsp salt
Chopped fresh parsley for garnish
- Preheat oven to 350º and grease a baking sheet with nonstick cooking spray. Set aside.
- Break off mushroom stems and set them off to the side for later use.
- Place mushrooms top-side down onto prepared baking sheet.
- Heat up skillet on medium-high heat, then add butter and garlic. Dice mushroom stems and add to skillet, then cook until mushrooms begin to soften. Add cream cheese, Parmesan and spices. Reduce heat to low and continue to cook, mixing until cheese is melted.
- Use a small scoop or spoon to fill the mushrooms with about 1 Tbsp of the mixture.
- Bake for 20 minutes or until hot.
- Garnish with fresh parsley and more Parmesan cheese, if desired.
- 1 large sweet potato
- Desired toppings (see ideas below)
Wash and dry sweet potato thoroughly. Using a very sharp chef knife or a mandolin slicer, slice potato in ¼” slices. If the sweet potato is wide in diameter, it may be easiest to slice width-wise, if you are using a skinny potato, slice length-wise.
Toaster method: Place a slice of sweet potato into each slot of a toaster. Toast on highest setting until both sides of the potato are starting to blister and turn slightly brown. (May take several cycles.) Rotate potato after each cycle to ensure even toasting. Store un-toasted sweet potato slices in the refrigerator for up to four days.
Prep-ahead oven method: Preheat oven to 400°. Arrange sweet potatoes on an oven-proof wire rack. Set wire rack on a baking sheet and put into preheated oven. Bake for 10 minutes or until potatoes start to soften slightly. Remove from the oven and allow to cool completely. Store in the refrigerator for up to four days until ready to serve. When ready to serve, toast in a toaster on highest setting until both sides start to blister and brown. This method shortens the toasting time.
The Sam I Am: Start with a layer of avocado, then top with eggs scrambled with spinach and ham. Garnish with a dash of smoked paprika.
The Monkey: Peanut butter and sliced banana. For a treat, add a drizzle of honey, a bit of brown sugar or a few mini chocolate chips.
The Southwestern: Refried black beans, salsa and an egg. Garnish with fresh cilantro.
The PB and A: Peanut butter, thinly sliced apple and a sprinkle of cinnamon.
The Crunchy Hippie: Nut butter, granola and chia seeds.
The Cheesecake: Reduced fat cream cheese, jam and fresh berries.
The Olympian: Hummus, sliced cucumber and black olive.
The Tara: A simple layer of whipped cinnamon butter.
- 7 large Medjool dates, pits removed
- ½ cup roasted peanuts, unsalted
- ¼ cup smooth peanut butter
- 1 tsp vanilla extract
- ¼ cup popped amaranth* (about 1 Tbsp unpopped)
- 2 oz dark chocolate
- ½ tsp coconut oil
- To pop amaranth, you will need a large skillet with a glass lid. Heat the dry skillet over medium heat, allow to get good and hot before adding amaranth. Test to see if the skillet is hot enough by placing a very small amount of amaranth in the skillet; if it pops within a few seconds, the skillet is ready. Add 1 Tbsp amaranth, or just enough to cover the bottom of the skillet. Place the lid on the skillet and gently rock back and forth. The amaranth should start popping almost immediately and transform from yellow to white. Remove from the pan into a separate bowl as soon as most of the popping has stopped. Repeat the process until desired amount of amaranth is popped. A note from Andrea: Popped amaranth looks like miniature popcorn. I jokingly tell my kids it’s “fairy popcorn,” and in our Ancient Christmas episode, Santa and I called it “elf popcorn.”
- Place dates and peanuts in the bowl of a food processor. Process until chopped into small pieces.
- Add peanut butter and vanilla and continue to process until well combined and mixture begins to clump together.
- Add popped amaranth and pulse a few more times to combine.
- Roll the mixture into 18 small balls and refrigerate until set.
- Melt coconut oil and chocolate in a double boiler or in the microwave. Dip the bottom of each ball in the melted chocolate. Allow the chocolate to harden on wax paper. Enjoy!
- *If popping amaranth doesn’t appeal to you or you can’t find it at the grocery store, try subbing toasted quick oats.
Note: Enjoy popped amaranth with your favorite popcorn spices – a spoon will be required! It is also delicious as a breakfast cereal with chopped nuts, fruit and milk. Try sprinkling it on your salads or adding it to baked goods. The possibilities are endless!
- 1 ripe banana
- 6 oz fresh or frozen strawberries (about 8 medium berries)
- 1 avocado
- 5.3 oz container of light coconut Greek yogurt
- Wash and prepare strawberries and avocado.
- Starting with the yogurt, place ingredients in a blender and blend until smooth.
- Pour into popsicle molds.
- Freeze until solid.
8 oz tube crescent roll dough
12–16 deli slices of turkey
12 slices of Sargento Ultra Thin Colby Jack cheese
1 package fresh spinach
1 red bell pepper, finely chopped
- Roll out the crescent dough into 4 rectangle shapes & press together the diagonal seam.
- On each rectangle, place 3–4 slices of turkey and cheese.
- Add a layer of spinach on top of cheese, then sprinkle with chopped red bell pepper.
- Roll up each rectangle and press together seam gently (you will have 4 rolls at this point).
- Slice each roll into 3 pieces for a total of 12 rolls.
- Spray a 9×13 baking dish with cooking spray, then place rolls into pan.
- Bake at 350º for 12–15 minutes until just starting to turn brown.
- 1½ cups chickpeas or white beans (1 can drained* and rinsed)
- ¾ tsp baking powder
- ⅛ tsp baking soda
- ¼ tsp salt
- ¾ cup brown sugar
- 2 tsp vanilla extract
- ¼ cup ground oats or flax seeds (flax meal)
- ⅓ cup white chocolate chips, regular chocolate chips or raisins (optional)
- Preheat oven to 350º and grease an 8×8” pan.
- In a food processor, blend all ingredients, except chips, until very smooth.
- Mix in chips, then scoop into greased pan.
- Bake for 30 minutes. They will look a little undercooked when you take them out, but will firm up as they cool.
*See our delicious Berry Whip recipe for a way to use aquafaba.
- 2 cups thick-cut rolled oats
- 1 cup chopped almonds
- ½ cup sunflower seeds
- ½ cup dried cranberries
- 1 cup raisins
- ⅓ cup maple syrup
- ¼ cup peanut butter
- ¼ teaspoon salt
- Preheat oven to 350°.
- Spread oats, almonds and sunflower seeds on a rimmed cookie sheet and bake for 12 minutes or until lightly golden. Transfer to a mixing bowl and add cranberries to the oat mixture.
- Chop raisins in a food processor until they turn to a rough paste.
- Warm raisin paste, maple syrup, peanut butter and salt in a small sauce pan or microwave until mixture easily blends together. Pour over oat mixture and mix well.
- Line a 13×9” pan with parchment paper; leave some parchment paper hanging over the sides to use as a handle. Spread mixture into the pan and push down with the back of a spoon. Place in the freezer for 20 minutes.
- Lift paper out of the pan and place on a cutting board. Cut into approximately 40 small squares. Store in an airtight container for a few days or in the freezer for longer storage.
- Filtered ice water
- Fresh or frozen sliced peaches* to taste
- Fresh pineapple* chunks to taste
- Pineapple sage or other herbs such as basil, mint or regular sage
- Find a container in which you want to infuse your water; options include a mason jar, a large glass, water bottle, specialty infusion water bottle, large pitcher or specialty fruit infusion water dispenser.
- Fill container with filtered water and ice.
- Add desired amount of fruit and herbs. For personal use in a water bottle or mason jar, just use a couple slices of each fruit and one or two herb leaves. If serving a crowd, use about a cup of each fruit and several herb leaves.
- Enjoy immediately or refrigerate a few hours to enhance flavor. The longer it sits, the more flavor the water will have. Add more water to the container throughout the day as needed. Keep cold. Discard fruit and herbs after one day.
*Try infused water with any variety of flavor combinations. Here are some favorites:
- Orange, strawberry and banana
- Lemon, orange and fresh mint
- Strawberry, kiwi and fresh rosemary
- Watermelon and fresh mint
- Peach, orange, pineapple, mango
- Apple, pear and cinnamon sticks
- Honeydew, cantaloupe and fresh mint
- Watermelon, strawberry and kiwi