These aren’t raw, but they almost are. They are no bake, though. And take minutes to make. So you can feel good about giving your kids wholesome snacks without preservatives and without having to spend a lot of time batch cooking round after round of bars, treats, and snacks.
You might want to double or triple the batch! They are so delicious that you might have a lot of grabby hands in the snack jar.
The amounts listed below will give you about 12 balls a tad smaller than golf ball sized.
1 cup of oatmeal
1 ripe banana
1/2 cup grated unsweetened coconut
3 tbsp maple syrup
1 tsp vanilla extract
handful of dairy free chocolate chips
- In a food processor, pulse the oats and break them down a bit.
- Add everything else except the chocolate and pulse until combined.
- Stir in the chocolate chips.
- Roll into balls and store in the refrigerator in airtight container.
The benefits of quinoa are many, including large amounts of protein (one of the few plant foods containing all 9 essential amino acids, it contains 8g of protein per 1 cup serving), fiber, and various vitamins and minerals.
It is also high in magnesium, iron, B-vitamins, calcium, potassium, phosphorus, vitamin E, and antioxidants.
It is gluten free and recommended for a gluten-free diet.
In addition to all those benefits, the bottom line is what is really important….these pizza bites taste GOOD. Plus, wait till you see how easy they are to make!
1 cup cooked and cooled quinoa (I make this ahead of time)
2 cups cooked and cooled cauliflower florets, pureed (I boil or steam until soft, then once cooled I puree it in a food processor)
1 chia egg
1/4 cup brown rice flour
2 tbsp coconut flour
2 tbsp pizza sauce (I used this sauce)
2 tsp onion powder
2 tsp Italian seasoning
1 1/2 tsp garlic powder
1 tsp Himalayan sea salt
1/2 tsp ground black pepper
- Preheat the oven to 400.
- Mix all the ingredients in a large bowl.
- Gently form into 1 inch balls and place on baking sheet.
- Bake for 30 minutes.
There isn’t much to say about this recipe except YUM.
I started with fingerling potatoes, sliced them in half and baked them until fork tender. Once they cooled, I hollowed out the center to make “boats,” then filled the boats with guacamole.
If you want to make this a meal rather than a finger food or appetizer, topping a large baked potato with guacamole is outstanding. It’s the perfect way to skip the cheese and sour cream and enjoy a nutrient-rich baked potato.
You only need 2 things:
Fingerling potatoes (as many as you feel like making)
- Slice fingerling potatoes in half lengthwise. Place face up on baking sheet. Bake for 30 minutes at 450.
- Once the potatoes are fork tender, remove them from the oven and let cool completely.
- To hollow out the potatoes, I used a rounded 1/4 tsp measuring spoon. Leave a little potato still in the skin, don’t scoop it down completely to the skin (as you can see in the picture above).
- Spoon in a little guacamole into each hollowed out potato boat.
If you like light and fluffy cake, then this is the cake for you!
It is a cross between a pancake and a muffin. Only it’s a cake!
This triple berry cake is healthy because it has no refined sugar and is topped with antioxidant-rich berries. You won’t have to feel guilty eating this for breakfast, dessert, or a snack.
Have your cake and eat it, too!
3 cups oat milk (or any non-dairy milk)
1 tbsp apple cider vinegar
1 1/2 cups brown rice flour
1 1/2 cups gluten free flour
3 tbsp aluminum free baking powder
1 tsp himalayan sea salt
2 tsp vanilla extract
1/3 cup coconut oil
1/4 cup pure maple syrup
1 cup chopped strawberries
1 cup blueberries
1/2 cup raspberries, cut in half
- Preheat oven to 375 and grease an 11×16 inch baking pan with coconut oil.
- In a medium sized bowl combine the milk and apple cider vinegar and set aside.
- In a large mixing bowl, combine the flour, baking powder, and salt.
- Add the vanilla, syrup, and coconut oil to the milk mixture and whisk.
- Pour the wet ingredients into the dry ingredients and mix until fully combined.
- Pour the batter into prepared pan. Bake for 15 minutes.
- While the cake is baking, chop the fruit. Pull the cake out after the timer goes off and sprinkle the berries on top, then bake for another 15 minutes. The cake is done with a toothpick inserted in the center comes out clean.
** You’ll want to wait until halfway through baking before adding the berries, otherwise they will all sink to the bottom of the wet batter.**
Keep healthy alternatives around for snacks and you’ll never miss the pre-packaged varieties of who knows what with an entire list of ingredients you can’t pronounce. These energy balls are sure to be that sweet snack you reach for when you need something sweet without the damaging effects of processed sugars. And since there is no sugar added (the sweetness comes from the dates) there will be no crash later. The natural sugars from dates give your cells all the whole-nutrition energy they need.
Dates are jam packed with fiber which alleviates digestion issues. The potassium in dates can treat upset stomachs and diarrhea. It can also help “move things along” when you are constipated. Dates are also rich in magnesium, manganese, and selenium. These minerals are needed for keeping bones and blood strong and healthy. What is really amazing about dates is that the potassium in them reduces your risk of stroke and can lower cholesterol.
Can’t say all that about bags of chips and cookies! You get a snack AND a health boost at the same time.
This recipe also has buckwheat groats. If you have never used them before you’re in for a treat. They add such great taste and texture. Buckwheat is actually gluten free despite the name. They are a relative of rhubarb. Buckwheat contains all eight essential amino acids, low glycemic and high in fiber. Studies have also shown buckwheat can be beneficial in the management of blood sugar levels, this is especially important if you are dealing with diabetes.
1 1/2 cups pitted dates
1/4 cup almond flour
1/4 cup buckwheat groats
3/4 cups quick oats
1 tbsp cinnamon
1 tsp ginger
1/2 tsp nutmeg
1/4 tsp vanilla
1/4 tsp ground cloves
- Blend all the dry ingredients in a food processor until a fine flour forms.
- Add in the dates and process until combined. It will seem loose, but you will be able to squeeze it together and form balls. (If not, add more dates)
- Roll the dough out into balls about an inch thick. You could also flatten them after rolling and make them cookies if you chose to.
With pumpkin being high in nutritional value and sweet at the same time, it is commonly used in sweet treats. Usually those sweet treats are packed with sugar, though, which negates the benefits you would have been getting in the first place.
I made these Pumpkin Oat Bars to be a sweet treat, or breakfast, yet have no added refined sugar (except for the optional chocolate chips).
Pumpkin is full of fiber. Fiber helps you feel full longer which keeps you from eating more, therefore can help aid in your weight-loss efforts. Fiber can also “grab hold” of the toxins in your body and you’ll eliminate them. Being backed-up means your body will continue to reabsorb the toxins your body is trying to get rid of. High fiber diets are also helpful in keeping your heart healthy
Since pumpkins are a great source of vitamin A, they are a great boost to your eye health. Vitamin A also helps maintain healthy skin and bones, too!
It is a common misconception that you can’t eat healthy and have sweet delicious treats. But that just isn’t the case. Whole foods are delicious, nutritious, and sweet! Try these, and you’ll see what I mean!
2 cups oats
1 tsp baking powder
2 tsp cinnamon
1 chia egg
1 cup pumpkin puree
1 cup non-dairy milk (almond, cashew, or oat work well)
1/2 cup unsweetened applesauce
1 tsp vanilla
1 cup non-dairy chocolate chips (optional) ** raisins are also a good optional add-in
- Preheat oven to 375.
- Add dry ingredients to a large bowl and mix.
- In a separate bowl, whisk together the wet ingredients.
- Add the wet ingredients to the dry ingredients and combine well.
- Pour mixture into a prepared 8×8 baking dish.
- Bake for 35-40 minutes, until set and toothpick inserted in the center comes out clean.
- Let cool for 5-10 minutes until attempting to slice.
Having nutritious snack options is a must in my house. Though I personally am not a big snacker, my two growing boys ARE. And with the amount of food they can put away in a day, I need to make sure they are making the most of those snacking opportunities. No empty calories here!
This recipe is similar to the raspberry bars but are made slightly different. The addition of the banana in this recipe changes it quite a bit.
I am categorizing this one under snacks and breakfast because they can be either. A nutrient dense breakfast or a nutrient dense snack. With the addition of chia seeds (you can read about why chia seeds are so amazing in this post here), plus the highly antioxidant power of strawberries, fiber from the oatmeal, and no processed sugar these strawberry oat bars are sure to please.
Making the jam:
2 cups frozen strawberries
2 tbsp maple syrup
2 tbsp chia seeds
1 tsp vanilla extract
Making the bars:
2 cups oatmeal (divided)
1 tsp baking powder
2 medium over-ripe bananas, mashed
1/4 cup maple syrup
1 tsp vanilla extract
- Make the jam first, because you need it cooled before baking the bars. In a medium sauce pan add the strawberries and maple syrup and heat until the strawberries break down and thicken. Keep stirring occasionally.
- Add in the chia seeds and vanilla and cook another 3-5 minutes. Remove from heat and let cool.
- You could make this ahead of time, maybe the night before or in the morning before baking the bars in the afternoon/evening.
- To make the oat bars put 1 cup of the oats in a food processor and grind into a flour. Pour the oat flour and remaining 1 cup of oats in a mixing bowl and mix in the baking powder.
- Add the mashed bananas, syrup and vanilla. Stir until combined.
- Transfer 2/3 of the oat mixture into a baking dish and gently press down tightly and evenly. Spread the jam on top. Crumble the remaining oat mixture on top of the jam and press down gently.
- Bake at 375 for 25-30 minutes. The top should be a light golden brown. Remove from oven and allow to completely cool before cutting.
These taste great using blueberries, too! Just substitute the frozen strawberries for frozen blueberries when making the jam. Everything else stays the same. You could even use 2 cups of frozen mixed berries, too!
I love a good trail mix. It’s the perfect snack when you combine the right mix of foods. The perfect trail mix must have a combination of nuts, dried fruits and a touch of sweetness.
“Superfood Trail Mix” has all of those things. But with SUPER foods. Not processed, sugary junk. It is a mix of nuts, dried cranberries, goji berries and chopped dark chocolate.
If you have never heard of the goji berry (also called wolfberry) then you are in for a treat! They are delicious and one of the most healthy foods you can eat. Goji berries have been used medicinally for thousands of years because of it being an adaptogenic herb. Adaptogens are a natural ally in dealing with persistent stress and fatigue because they work with regulating important hormones. Goji berries have been shown to prevent fatigue, calm the nervous system, nourish the blood, fight free radicals, boost the immune system, promote healthy eyes and skin, protect the liver and they are even a complete protein source.
So as you can see, it’s a pretty powerful little food. I, for one, think it is pretty amazing that you can eat a trail mix for a snack and be doing something incredibly good for your body, rather than damage and stress it out. I’ve said it before, I am on a mission to prove that you don’t have to deprive yourself (or your taste buds!) to live a vibrant healthy life. Healthy, delicious and, most importantly, nourishing food can’t be found at the bottom of a bag or package. It’s growing on Earth!
1/2 cup goji berries
1/2 cup dried cranberries
1/2 cup cashews, unsalted
1/3 cup almonds, unsalted
1-2 bars dark chocolate, chopped (I never use less than at least 72% cacao)
- Mix all ingredients in a bowl. That’s it! Store in an airtight container for up to a week, if it lasts that long!
Talk about hitting the spot and satisfying your sweet tooth! Here is a snack you can feel good about. Not only are your taste buds happy but you are fueling yourself with so many disease fighting, immune-building nutrients. This is the perfect afternoon snack. Or dessert!
6 oz. unsweetened plain coconut milk yogurt (I used So Delicious brand)
1 tbsp honey
1 tsp cinnamon
1/2 tsp vanilla extract
1 banana, sliced
Handful of various berries (I like using a couple each of strawberries, raspberries, blackberries and blueberries)
1/4 cup cinnamon crunch granola
- Add the yogurt to a bowl and stir in the honey, cinnamon, and vanilla extract.
- Mix in the fruit.
- Sprinkle the granola on top.