This Peach Salsa is a show stopper and should be included in all your backyard gatherings this Summer! It’s flavourful, refreshing and a crowd pleaser. With only 5 ingredients, it’s simple and quick to make but the peaches make it unforgettable. Peaches are an amazing stone fruit that bring such a unique taste to so many dishes and when they are in season, they truly are a game changer!
These Vegan Matcha Blackberry muffins are the perfect adult breakfast or snack. The ingredient combo will fuel your day and give you the kickstart of energy that you need. Matcha really is an incredible addition to your life, it’s one of the healthiest types of tea that you can include in your diet to see an improvement in your overall health. Matcha tea is one of the best things you can add to your diet to improve your overall digestive health and help your body to detox. Drinkin matcha is fun, but eating matcha is next level!
These super seed bars are made of such simple ingredients (5 to be exact), sesame seeds, hemp, tahini, honey and salt. Who doesn’t want simple right? All the ingredients included in these bars are equally awesome in themselves. Sesame is a great source of calcium, hemp is my favourite plant based protein and honey is such a great natural source of sweetness filled with so many antioxidants. Honestly what more could you ask for? Oh right, does it taste good? You bet.
1 1/2cupSesame seeds
Preheat oven to 350 degrees F.
Line a cookie sheet with parchment paper.
Mix sesame seeds and hemp seeds together and spread them out on the cookie sheet.
Bake the seeds at 350 degrees for 10 mins or until they are slightly brown (every oven is different so this timing may vary).
Add honey and sea salt to a sauce pan and bring to a boil. Once boiling turn heat down to a simmer and ad 1/4 cup of tahini.
Stir in toasted sesame and hemp seeds. Continuously stir for about 5-10 mins. The more it cooks the crunchier the bars will be, so you can choose to only cook it for 5 mins or longer.
Line a 9 x 9 pan with parchment paper (don't use wax paper or try to grease the pan). Grease the parchment paper and then spread the sticky mixture out along parchment paper. I use a spoon that has a bit of coconut oil on it as well. Things can get a little sticky.
Let it cool for about 15 mins, I place mine in the fridge.
If you would like melt some chocolate chips and drizzle over top of the bars.
Cut into squares and store in air tight container.
The Best Healthy Snack Recipes to Help Avoid Being Hungry You can just call us your personal Hangry Helpers.
With these 12 healthy snack recipes it’ll be easy to avoid being hungry or worse, enduring a bad mood brought on by hunger (better known as being hangry). You and your family are going to love this collection of the best healthy snack recipes for hungry people, big and small. These recipes were created by some of the most talented health food bloggers and social media personalities – you can just call us your own personal Hangry Helpers. Be sure to check out their websites for more amazingly delicious, healthy snack recipes.
Hangry is a bad mood brought on by hunger. (You know I’m a huge nutrition geek, and I just had to kick this off with a little explanation of what ‘hangry’ is.) It’s important to listen to your body’s hunger ques. Eating healthy foods throughout your day to keep you fuelled and at your best. Eating infrequently, or consuming foods that are high in simple sugars can make it hard to avoid becoming so hungry you turn hangry. We’ve all seen it happen to kids, but us adults are prone to it too. Avoid being hangry with the help of snacks that are delicious, sources of fibre and protein – they will keep you feeling fuelled and happy.
Hangry Helpers – Salted Dark Chocolat Chip and Cranberry Bars
¼ cup almond butter (room temperature)
¾ cup fresh organic cranberries
2 free range eggs (room temperature)
½ dark chocolate chips
¾ coconut sugar
¼ cup coconut oil (softened)
2 ¼ cups almond flour
1 tbsp zest of organic orange
1 tsp vanilla extract
1 tsp baking soda
1 tsp kosher salt
Pre-heat the oven to 375F. Line a 9-inch square pan with parchment paper. Mix sugar, coconut oil and almond butter in a large bowl using an electric mixer. Beat in one egg, and then the other. Add vanilla and zest from orange. In another bowl, whisk together the almond flour, baking soda, and salt. Add dry ingredients to the wet mixture. Mix on medium-speed until combined. Add dark chocolate chips and cranberries, and gently fold them in. Put the dough into the 9-inch pan. Bake for about 25 minutes. Sprinkle with kosher salt. Allow to cool in pan completely before cutting into squares. Stores well for a few days in an airtight container on the counter.
Mornings are a little bananas at our house. In between getting everyone organized, dressed, packing lunches and making breakfast, most mornings I just don’t have the time or feel like making something for myself. And so, this is where these amazing Superfood Breakfast Granola Bars come in. I have literally crammed as much goodness as I possibly could into these superfood breakfast granola bars including quinoa, rolled oats, chia seeds, hemp hearts, peanut butter, dried fruit, nuts and seeds. Like WHOA right!? So much goodness in one bar and it’s definitely not lacking in the flavour category either.
2 cups rolled oats
¾ cup uncooked quinoa
¼ cup chia seeds & hemp hearts (half of each)
2 cups blend of your favourite dried fruit, nuts and seeds
¼ teaspoon salt
½ cup maple syrup
½ cup peanut butter
¼ cup coconut oil
2 tablespoons raw sugar
1 teaspoon vanilla extract
Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper so that you can easily lift the bars out once they have cooled. Heat a large skillet on low heat and add the rolled oats and quinoa. Cook and stir it around for a few minutes until lightly toasted (2-3 min).
Combine the toasted oats, quinoa, chia seeds, hemp hearts, central roast nutberry blend until thoroughly combine together. In a small saucepan, add the maple syrup, peanut butter, coconut oil, sugar and vanilla extract until everything is melted and combined together. Allow to cool just slightly. Pour the melted mix over the dry mix of nuts and oats and stir until everything is evenly coated. Pour the mixture into your prepared baking dish and press it down either with your hands or the back of a glass to really pack it in there. Really take your time here as you want everything to come together really nicely here. Bake for 25 minutes until everything looks toasted. Allow it to come to room temperature and then cool in the fridge so that it sets and hardens for at least 2 hours. Cut into pieces and store in the fridge for up to 2 weeks.
Chocolate Chip Cookie Dough Energy Balls By Raquel Lovsin
One of my favourite go-to snacks to have on hand to prevent hangry episodes is energy balls. Packed with protein and a good dose of healthy fats, these little bites go a long way to carry you to your next meal. We make all kinds of recipes in our house, but these chocolate chip cookie dough balls have become a family favourite. I modified the original recipe from @ohsodelicioso to make them school-safe by substituting sunflower seed butter for peanut butter. I also like to use ground flax seeds instead of chia for ours for an added boost of omega 3. Because of the shelf-stable ingredients, these can be stored in the fridge for up to 2 weeks, or frozen for up to 3 months. I often make large batches at a time, keep half in the fridge, and then freeze the rest. They are awesome snacks to add to a lunchbox, and they defrost in only 10 minutes at room temperature! *Nut-free, School-safe.
1 ½ cups oats (rolled or quick oats)
1 ½ cups unsweetened shredded coconut
½ cup sunflower seed butter
½ cup honey
¼ cup ground flax seeds
1 tsp salt
½ cup mini chocolate chips
In a blender or food processor blend the oats and then the coconut to a more find texture – not too fine (you don’t want an oat flour) Add all ingredients into a food processor, blender or stand mixer with paddle attachment. Mix until ingredients are all incorporated and evenly distributed. The texture should be a little sticky and not too dry. If you find it dry, add a bit more honey and sunflower seed butter. Scoop out the mixture and using your hands, roll into ball approximately 1” wide. Pro-tip *spray your hands with a cooking spray for easier rolling. Place the balls on a parchment paper lined baking sheet. Place in the freezer for approx. 2 hours to firm. Remove and place in an airtight container. Store in the fridge for up to 2 weeks or freeze up to 3 months.
Hi! I’m Noelle – dietitian, mom of three, and lover of all things related to kids, food, and travel! The recipe that I have for your “Hangry Helper” is a healthy twist on a classic fave, with the addition of shredded zucchini to an oatmeal chocolate chip cookie. It’s from my cookbook Super Foods for Super Kids that I wrote to help get kids comfortable creating new recipes and trying new foods. I hope you will call your kids into the kitchen and have some fun making (and eating) these yummy cookies together!
1 medium zucchini
1/2 cup pumpkin seed butter
1/2 cup honey
1/2 cup unsalted pumpkin seeds
3/4 cup shredded unsweetened coconut
2 cups rolled oats
1 tsp vanilla extract
1 tsp ground cinnamon
1/2 Tbsp baking powder
1/2 cup mini chocolate chips (regular or dairy free)
Preheat oven. Set the oven to 375 F.
Shred the zucchini. Wash zucchini and shred it until you have 1 cup of shredded zucchini and pour it into a large mixing bowl. Mix in other wet ingredients. Add in pumpkin seed butter, honey, and vanilla and mix together. Add dry ingredients. Add the remaining ingredients in the following order, mixing after each addition. Add oats, coconut, pumpkin seeds, cinnamon, baking powder, and chocolate chips. Make the cookies. Form small balls, about 2 Tbsp in size, and place on baking stone or cookie sheet. Bake the cookies. Place in the oven for 12-14 minutes, until they are slightly brown on the top and edges.
Snacking is inevitable. Kids snack. Adults snack. I learned while my first born was introduced to new foods, this was my opportunity to define the word ‘snack’ and the word ‘treat.’ Fruits and our fresh available produce is a privilege and it’s key for growing tots. Children need nutrients and resources to vitamins – it allows them to achieve their own wins in life and allows them to concentrate. I try to make my platters and charcuterie boards a lot of fun by using multiple types of texture, flavours and of course colours. Getting the kids involved has always been a great way for them to try new foods, understand the benefits of what they are eating and to be accountable for their health. Make it fun and make it as fresh as you can!
1 flax egg
2 large ripe bananas
¼ cup cashew milk (room temperature)
1/3 cup coconut sugar
¼ cup almond butter
¼ cup coconut oil melted
1 tsp vanilla
1 cup gluten free flour blend
1 cup almond flour
1 tsp baking powder
1 tsp baking soda
½ tsp sea salt
1 tsp cinnamon
1 cup frozen whole cranberries
1/2 cup chocolate chips or chunks plus more for topping
½ cup walnuts chopped
Preheat oven to 375 F. Place parchment into a standard loaf pan. Prepare flax egg in a large bowl. Allow to gel for approximately 10 minutes. Add-in mashed banana, coconut sugar, coconut oil, cashew milk and vanilla. Whisk vigorously to combine. Add almond butter and whisk again. Next up are dry ingredients. Add gf flour, almond flour, baking soda, baking powder, salt and cinnamon. Stir in until well incorporated. Add chocolate chips and cranberries folding in gently. Pour into loaf pan and spread evenly. Chop walnuts and sprinkle onto batter. Scatter extra chocolate chips too. Place in pre-heated oven and bake for 55-60 minutes. Once toothpick comes out clean, remove from oven. Leave in loaf pan for 30 minutes, remove and allow to cool completely before slicing. Store in refrigerator if there is any leftover!
Mom, wife of a grocer, and a Culinary Nutrition Expert I am a lover of healthy eating. Everything I do in the kitchen is inspired by my three beautiful daughters and my husband. My passion is understanding healthy food, and fueling my family with nutrient dense food. Here’s one great recipe that my family loves.
1 cup raw cashews (flash soak – pour boiling water over top and let sit for 30 mins, then drain)
¼ cup lemon juice
4 tbsp maple syrup
1 tsp vanilla
¼ cup oat milk
1 tbsp coconut oil
1 ½ cup oats (slightly blended)
½ fresh strawberries or freeze-dried strawberries
½ cup ground graham crackers
(Or healthier version: ½ cup ground almonds + 2 tbsp coconut sugar)
Blend together soaked cashews, lemon juice, maple syrup, vanilla, oat milk & coconut oil. Make sure to blend until smooth. Add in oats and strawberries, mix together thoroughly, then place in fridge to set for 30 mins. Make dough into bite size balls and roll in chosen topping. Enjoy!
One of the fastest, healthiest, and most filling snacks my daughter and I make is the 1-1-1 smoothie. We make it for breakfast, and for mid-morning or late-afternoon snack times. It’s so easy and delicious. Here’s why it’s called a 1-1-1 smoothie: we use 1 cup of high-protein milk, 1 frozen banana, and 1 cup of fruit. Here are some variations you can use: regular milk or plant-based milk, honey or a sweetener of choice, hemp hearts or other seeds, veggies or other fruits, or add protein powder.
1 cup high protein milk
1 cup mixed berries (strawberries, blackberries, blueberries, raspberries)
1 frozen banana
Combine all ingredients in a blender, and blend until smooth. (My daughter and I prefer to use our Magic Bullet for this recipe).
It’s soup season! This “Protein Packed” Tomato soup is rich and creamy (without the cream!) and loaded with fibre and protein to keep you full and fueled for hours. No more ‘hangry’ moments! The secret ingredient? Cannellini beans! Best of all it’s super simple to make and kids love it!
1/2 onion, diced
2 small cloves of garlic, chopped finely
5 roma tomatoes, roughly chopped
1 cup cherry tomatoes, sliced in half
2 cups low sodium broth
1 can cannellini beans, drained and rinsed
In a large pot, heat over medium and add olive oil. When pan is hot add garlic and onions and sauté until golden. Add all other ingredients and bring to a boil, let cook for 20-25 minutes to allow the flavours to incorporate. Remove from stove, let cool, then puree in a food processor until smooth
This fun, festive treat is so easy to make, your children will love helping you prepare it … and it’s so delicious they will be grabbing a square before you can even take a pic! It tastes like a traditional piece of fudge, but it’s packed with the healthiest ingredients, you won’t even mind if they grab a second piece.
Add dates to a saucepan with boiling water and simmer for approximately 5min. While the dates simmer, add all other ingredients to your food processor. Drain excess water from dates and, once cool, add to food processor. Blend ingredients until smooth. Line a small glass dish with parchment paper. Add mixture to dish and spread evenly. Top with festive sprinkles. Cover with airtight lid and freeze for a minimum of 5 hours. Cut in squares before serving. Enjoy!
If you’re looking for an easy cookie, this is it. I wanted something that was gluten free, vegan, and especially nut free, but since I had done baking on the weekend, I also wanted something that took very little effort to make. minutes. That’s it. Kids liked them and that was good.
2 mashed bananas
1 ½ cups oats
½ cup dark chocolate chips
Mash banana 🍌 finely. Add oats and chocolate chips. Roll about a tablespoon into balls and press flat onto a baking sheet. Bake at 350F for 20 min.
I usually have a love/hate relationship with healthy snacks but when my friend Fina introduced me to these, I never looked back! These taste like a dessert except they are gluten and refined sugar-free. The best part about them, my kids love them! Also, we made them in one of our teen cooking clubs (that we teach at an all boys school) and they loved them! These are so awesome to have in the fridge when hunger strikes. I always have a batch ready to go.
2 cups pitted dates
¾ cups roasted, unsalted almonds (see option)
5-6 tbsp unsweetened cocoa powder
6 tbsp rolled oats or puffed millet
1 cup unsweetened coconut flakes
Place all ingredients except coconut flakes into the bowl of a food processor; pulse until finely chopped. Continue whirling mixture in processor until it just forms a ball. If mixture is still dry after a few minutes, add 1 to 2 tablespoons of water until a large ball forms in your food processor. This means it’s sticky enough to roll into balls. One teaspoon at a time, form mixture into a ball and roll into coconut, pressing flakes as you roll it in your palms. Place on a parchment-lined baking sheet and then continuing to roll until you have used up all your mixture. Snowballs keep well in an air-tight container, refrigerated for up to 2 weeks.
Use half almonds and half walnuts instead of all almonds. Or add an additional a tablespoon of almond butter or peanut butter. You can add a scoop of protein power, too, for an extra bolt of protein.