Snack Recipes

Browse through healthy snack recipes that are simple to make, packed full of plant-based protein, and free of refined carbohydrates and sugar.

Some of my favourites include this Hemp and Sunflower Seed Pate, and this recipe for No-Bake 100 Calorie Peanut Butter Energy Balls and these Three Ingredient Peanut Butter Cookies.

High Protein Peanut Butter Energy Balls [Refined Sugar-Free | GF | Vegan]

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When I am not creating recipes to share online, I work in a Diabetes Education Center and counsel clients on diabetes during various stages including pre-diabetes, newly diagnosed type 2 diabetes, advanced diabetes, as well as type 1 diabetes. Nutritionally, one message always stays the same – for a more stable blood sugar level, combine your carbohydrates, or sugar, with a protein source. Sometimes it is difficult to come up with ways to incorporate protein into snacks, so I’ve created these High Protein Peanut Butter Energy Balls that are Refined Sugar-Free, Gluten-Free, and Vegan for just that reason. And they are simple to make with only five ingredients! With 6 grams of protein per energy ball, they are a great addition to any snack or just on their own.
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Cornmeal Patties with Wild Rice Recipe [Vegan, GF]

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While traditionally, our coastal Aboriginal population thrived off salmon, seaweed and molluscs, in the interior wild rice and corn were staples in traditional diets. This recipe for Two-Ingredient Cornmeal Patties with Wild Rice Recipe aims to marry these two traditional foods together in a simple side dish or appetizer.
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Easy Five Ingredient Cauliflower Miso Dip with Camelina Oil [Vegan, GF]

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What is Camelina Oil you ask? Let me share with you one of our very own Canadian oils, grown from ancient Camelina Seeds, a relative of the mustard family originating from Northern Europe. It also happens to have one of the highest smoke points of available oils. That about sums it up, except I need to mention that it tastes fantastic! I decided to include it in this Easy Five Ingredient Cauliflower and Miso Dip because of just that. It has an earthy and nutty flavour which goes well with the miso in this blended vegan dip, and I love topping it with chickpeas that have been roasted in the Camelina Oil for a double dip of this healthy fat. This Five Ingredient Cauliflower and Miso Dip is just in time for the holidays because if you are like me quick and easy is a must at this time of year.

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Medicinal Dark Chocolate Bark Three Ways [Vegan, GF]

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This post for Dark Vegan Chocolate Bark Made Three Ways is sponsored by iHerb. As always the opinons are absolutly my own.

For me, nothing compares to the dedication and ingenuity of a homemade DIY Christmas Gift. The reducing, reusing and repurposing helps lessen our environmental footprint during this season of excess. Some take advantage of their handy nature, while others zone in on their crafty skills, but for me, I often gift edible Christmas presents which has included Peanut Butter Energy Balls or Toasted Muesli In a Jar in the past. This Medicinal Dark Vegan Chocolate Bark Made Three Ways is made using maple syrup and real cocoa butter for the authentic chocolate taste. Some of my favourite flavour combinations for this Chocolate Bark include Peppermint and Toasted Coconut, Cherries and Toasted Almonds, and Coffee and Cacao Nibs. This Christmas I’ve also added a little medicine (or some may say magic) to this bark for a truly healthy start to the New Year.

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Easy Almond Butter Chocolate Chip Cookies [Vegan, GF, Sugar-Free]

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This week I participated in a festive cookie swap. Each lady brings her own cookie dough to the party, and at the party, you are able to sample a variety of cookies. At the end, you trade your cookies, package them in a beautiful assortment, and leave with finished gifts (and new recipes!). You never know what dietary requirements come up at group events so I thought I would create out a dairy-free, gluten-free, refined-sugar-free, vegan cookie recipe. Being free of flour, eggs and butter you would think the cookies would be kinda ‘meeh’ but thanks to almond butter they have the cookie goodness we are looking for. The oats create the base of these healthy holiday cookies, and maple syrup is a great low glycemic index sweetener that prevents those post cookie blood sugar spikes. These Easy Almond Butter Chocolate Chip Cookies are one of my new favourites, and will be a life-saver recipe when catering for multiple dietary restrictions.
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No Bake Tahini Hemp Protein Balls Recipe [GF, Vegan]

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With so many Energy Ball recipes available on the internet, what makes these Tahini Hemp Energy Balls different? Tahini is made from roasted sesame seeds, and that’s exactly what it tastes like – some would describe the flavour as nutty or earthy. Energy Balls often use protein powders for added protein, where these ones use pure hemp hearts for protein. I’ve opted not to use dates, as I prefer local unpasteurized honey for sweetness instead. The flavour combination of tahini with honey and toasted coconut is what makes this No Bake Tahini Hemp Protein Balls Recipe one of my favourites, and comparable to the 100 Calorie Peanut Butter Energy Balls which are one of most popular recipes on my blog.
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Chaga Benefits and Chaga Turmeric Golden Milk Latte

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We are blessed here in Canada to have wild Chaga mushrooms growing on our own birch tree, offering us wild medicine chaga benefits from mother nature herself. Chaga tea offers a slight vanilla flavour which tastes great on its own, and also makes a great base for a chaga turmeric golden milk latte. Golden Milk is a modern spin on the Auryvedic drink of warm milk and turmeric. Found at health food stores and specialty cafes, it is creamy and delicious and offers a wide nutrient profile provided by the anti-inflammatory curcuminoids in turmeric and the gingerols in ginger. Golden Milk generally uses coconut milk as the liquid base, and as the fat source to facilitate absorption of any fat-soluble compounds. Hemp milk from our own Canadian grown hemp seeds can be used instead and offers a creamy consistency that rivals that of coconut milk (see How to Make Your Own Hemp Milk). The combination of the immunoprotective chaga benefits and the anti-inflammatory aspects of turmeric make this an essential cold weather drink to help nourish and nurture the body.
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Pumpkin Spice Trail Mix + Oatmeal Topper

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This is the best way to get into the festive season, making a big batch of pumpkin spice trail mix to use as you please. I love adding it to my morning oatmeal, but it is also great as a snack on it’s own, or tossed in a roasted squash salad. This Pumpkin Spice Trail Mix recipe is sponsored by iHerb

In autumn we all take a deep breath out, our memory box filled with summer adventures and good times, as we slowly make the transition into winter. For me, autumn is time to turn the oven back on to prepare meals for family and friends, and also start trialling holiday recipes and edible gifts. In our busy lives, we can all appreciate a versatile dish, something that can be used in multiple ways. That’s why I created this Pumpkin Spice Trail Mix and Oatmeal Topper because that’s exactly what it is. As a trail mix, it can be enjoyed as a quick and filling afternoon snack, or perhaps given to friends or coworkers as a holiday gift. As a meal, it tastes great added to your warming bowl of oatmeal or sprinkled on your next roasted winter squash salad. I’ve included more ideas below on how to enjoy this tasty holiday essential pumpkin spice trail mix and some tips on how to maximise the nutritional quality.
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Blueberry Kefir Post-Workout Snack

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Every day there is new research emerging on the importance of our gut and resident microbes. From influencing the risk of diabetes to obesity, and anxiety to depression, we know that our tiny little microbes rule our world and we are just starting to understand how to keep them happy. Kefir is a fermented milk drink which contains a large number of beneficial bacteria; aiming for at least one fermented food a day is a good habit to get into and helps ensure a healthy colony of good bacteria is residing in our gut. Alongside the beneficial bacteria, this Blueberry Kefir Post-Workout Snack also has the perfect ratio of carbohydrates and proteins for a post-workout snack. By offering a quick refuel and a load of beneficial bacterial this post-workout snack really can be, and should, enjoyed at any time of the day.
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Moroccan Smokey Roasted Eggplant Dip [Vegan, Gluten Free]

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Two months ago my trip to Morocco came to an end. My bag was filled with foreign souvenirs in an attempt to bring some of the exotic land home with me. Alongside the carpets, pillowcases, ceramics, tapestries and clay body masks were the edible souvenirs of almond butter, honey, argan oil and spices, as well as the inspiration to bring Moroccan cuisine home with me. Over these last 2 months, this, unfortunately, has not materialized into anything. Routine and familiarity overshadowed my memory of all the Moroccan favourites I had dined on the 3 weeks prior. Now I am ready to share some of my favourite dishes. This Moroccan Smokey Roasted Eggplant Dip packs a lot of flavour for such simple ingredients. I wanted this recipe to be the first from my trip to share.
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Simple High Calcium Citrus and Fig Energy Balls

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As myself and those around me are nearing the intimidating age of 30, a lot of things are spinning through our heads. Babies. Careers. Wrinkles. And as if that wasn’t enough, we women have to seriously think about our long-term health goals. Do I want strong and healthy bones into my elderly years? Do I want to be independent with my daily activities right up until the last day? I think yes. Ensuring our calcium needs are being met is not an easy task. There is only so much kale, kefir, and choy sum we can fit into one day (for other non-dairy sources of calcium see 10 Surprising Non-Dairy Sources of Calcium). With the knowledge that our bones are continuously being built until around age 30, in my last sprint to the dirty thirty I want to make sure I’m giving my bones the nutrients they need. These Simple High Calcium Citrus and Fig Energy Balls are a good way to pack in maximum calcium into a delicious morning or afternoon snack. Chia, tahini and figs are all good sources of this essential mineral, and luckily they all taste great together!
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Healthy Oil-Free Hummus with Sundried Tomatoes

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Hands down, the Middle East is one of my favourite regions in the world to visit. I loved sleeping on rooftops, shopping the magical bazaars, and sampling the amazing cuisine. Just as you would be served a bread basket here at home, a bowl of creamy hummus and freshly made pita is the Middle Eastern way of welcoming you into their restaurant. Their hummus is rich with flavours that we could only hope to replicate. I think this may be partially due to their top quality olive oils that are equally aromatic as they are rich in flavour. So what do I do when I can’t replicate their delicious hummus – create a ‘chickpea spread’ instead. This Healthy Oil-Free Hummus with Sundried Tomatoes knows that it will always be overshadowed by its creamy hummus cousin, but coming in second isn’t so bad either.
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Snack Recipes

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