Category: Snacks and Apps

02 Oct 2019

Low-Carb Banana Carrot Bread

Bananas, carrots and nuts are a perfect combination in my book.  This bread is so moist and yummy!  Perfect amount of sweetness but yet not over the top.  

Notes:  I used 2 small loaf pans because it is just my husband and I.  We indulge in one and I freeze the other for later.  If you have a bigger family and prefer one larger loaf pan, adjust the baking time accordingly.



Dry ingredients:

  • 1 cup almond flour
  • ½ cup coconut flour
  • 1 tsp baking soda
  • ½ tsp baking powder
  • ½ tsp himalayan salt
  • 1 tsp cinnamon
  • ½ tsp pumpkin spice (optional)
  • ½ tsp cardamon (optional)


Wet ingredients:

  • 2 eggs
  • 2-3 ripe bananas (about 1 cup mashed)
  • ½ cup sugar substitute (I use Natvia but Swerve or Monk fruit would work as well)
  • ¼ cup unsweetened applesauce
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla


  • ¾ cup shredded carrots (I cut some of the bigger pieces up)
  • ¾-1 cup chopped walnuts or pecans (reserving a handful or so to sprinkle on top)



  1. Preheat oven to 350 degrees.
  2. Prepare the loaf pans with parchment paper or by greasing generously. I used 2 small loaf pans.
  3. In a medium sized bowl, add all of the dry ingredients and whisk to remove any excess lumps.  Set aside.
  4. In a mixing bowl, beat the eggs and banana with an electric mixer for a few minutes.
  5. Add the sugar, coconut oil, applesauce and vanilla.  Beat to combine,
  6. Add the dry ingredients with the wet ingredients and stir to combine.  I prefer to do this by hand instead of the electric mixer.
  7. Fold in the carrots and the nuts.
  8. Pour batter into the loaf pan and top with reserved nuts.
  9. Bake for about 40 minutes.  Check for doneness by inserting a toothpick in the middle.  If loaves appear to be getting too brown and are not cooked through, lay a piece of foil over the top.
  10. Allow loaves to cool completely on a wire rack.
12 Jul 2019

Chocolate Avocado Banana Pudding

This pudding is rich, creamy, delicious and so NUTRITIOUS!!  It’s full of fiber, protein, healthy fats and antioxidants.  Topped with fresh organic berries and you really have it going on!  I prefer to serve mine as a dessert but it is healthy enough to eat for breakfast!! This makes approximately 3-4 servings.  Cover and refrigerate.  I think it will keep a few days in the fridge but it doesn’t last that long in my house so I’m not completely sure on that!!     


Ingredients:  3-4 servings

  • 1 ripe avocado
  • 1 small banana
  • 1 Tbsp virgin coconut oil
  • 2 Tbsp raw organic cacao powder
  • 1-1½ cup coconut, almond or pea protein milk (start with 1 cup and add more if needed)
  • 1 large scoop of whey or pea protein powder
  • xylitol or stevia to taste (or sweetener of choice)
  • pinch of Himalayan salt (optional)
  • 1-2 dashes of cinnamon
  • berries, unsweetened coconut flakes, hemp seeds or cacao nibs (for toppings)



  1. Add all the ingredients to a food processor.  (You could also use a blender or hand mixer.)
  2. Mix until smooth and creamy.  Scrap sides of container halfway between blending.
  3.  Serve in individual ramekins and add your favorite toppings.
11 Jun 2019

Coconut Tahini and Matcha Bites

This recipe adds a little twist to your typical energy balls.  It has both coconut butter and tahini, two types of seeds, matcha and protein powder to boot.   If you’re not familiar with matcha powder, it is green tea leaves ground into a concentrated powder, making it packed with antioxidants.  Add that along with the protein, healthy fats (saturated as well as omega 3’s) and fiber, and you’ve got yourself some banging little bites full of health benefits!


Ingredients (makes 24 balls)

  • 1 cup shredded coconut
  • 1 cup almond flour
  • 2 tablespoons flax seeds
  • 2 tablespoons hemp seeds
  • 1/3 cup tahini
  • 1/2 cup coconut butter
  • 2 tablespoons protein powder
  • 4-5 dates, pitt removed
  • 3 tablespoons cacao nibs
  • 1-2 teaspoons matcha powder (preferably ceremonial and organic)
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 2-3 tablespoons of coconut milk (for adjusting thickness)



  1. In a food processor, add dates, coconut butter, tahini and shredded coconut.  Blend or pulse until well combined.  Add remaining ingredients except coconut milk.  Continue to blend until mixture forms a thick paste and can be formed into balls.
  2. If mixture is too thick, add small amounts of coconut milk during the blending.  If mixture is too thin, add more almond flour or protein powder.
  3. Scoop out portion sizes (I use a small scooper) and arrange on parchment-lined baking sheet.
  4. Place in the freezer or refrigerator to firm up.  Once firm, they can be transferred into a storage container.
  5. For best results, store in freezer or refrigerator.  If storing in freezer, allow to thaw about 5 minutes before enjoying.
13 Apr 2019

Grain-Free Rosemary Bread

Have you been rockin’ a grain-free, low carb lifestyle but find yourself craving the feel of some bread in your mouth?  Well this bread will satisfy that craving and keep you on track with your healthy eating plan!  It’s extremely easy to make and you will not be disappointed.  You can serve this with some seasoned EVOO for dipping, add it to a beautiful cheese board, or just slather a slice with grass-fed butter or nut butter.  Is your mouth watering right now?  Mine is!

I’ve made this bread several times and have been so happy with the results.  I served it warm out of the oven along side a bowl of delicious soup…yum!   Enjoy!!



  • 1/2 c coconut flour
  • 2 Tbsp pysillium husk
  • 2 tsp baking powder
  • 1 Tbsp rosemary
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp thyme
  • 1/2 tsp pink salt
  • 4 eggs
  • 4 Tbsp EVOO
  • 1 Tbsp ACV
  • 1/2 cup boiling water



  1. Preheat the oven to 350 degrees.
  2. Place a piece of parchment paper on a baking sheet.
  3. Add coconut flour, pysillium husk, baking powder and spices to a mixing bowl and whisk together.
  4. Add the eggs and oil to the dry ingredients.  Beat with a hand mixer just until blended (no longer than 1 minute is needed).
  5. Add the ACV and mix briefly with a spoon. It will look lumpy (1st picture).
  6. Add the boiling water slowly, a little at a time (you may not need the entire ½ cup).  Continue to stir until water is incorporated completely.  Dough will be wet and sticky but smooth (2nd picture).
  7. Place dough onto the parchment paper and form a round shape with your hands.
  8. Score the top with a knife.  Sprinkle with a little rosemary for textural appeal.
  9. Bake for 30-35 minutes or until golden brown and the center is firm to the touch.
26 Feb 2019

Beet Hummus

Are you having friends or family over or perhaps going to a party and you need to bring an appetizer?  If you’re looking for something a little different and of course something you can feel good about eating, this beet hummus might just be the perfect choice.  

You can make this hummus in about 15 minutes!  Cut up some veggies ahead of time or buy pre-cut if you’re really short on time.  Pull out a platter, arrange some colorful veggies and maybe some quality cheese and crackers on it.  Place a bowl of this vibrant beet hummus in the middle and you have a kaleidoscope of colors that will take center stage on any table!



  • 13 oz can chickpeas, drained (I actually found some in a carton…no BPA concerns)
  • 1 cup cooked beets (I find them in the freezer section at Trader Joe’s)
  • 2-3 cloves of garlic
  • 3 Tbsp tahini
  • 3 Tbsp EVOO
  • 3 Tbsp lemon juice
  • zest of 1 lemon (about 2 tsp)
  • 2+ Tbsp water (for thinning)
  • ½ tsp onion powder
  • 1 tsp cumin
  • ½ tsp coriander
  • ½-¾ tsp pink Himalayan salt
  • ½ tsp ground pepper



  1. Add all ingredients to a food processor.  If you’re using frozen beets, make sure they are thawed out.
  2. Blend on high for 1 minute.  If too thick, add an additional amount of water (1 Tbsp at a time)
  3. Continue to blend until you achieve a smooth and creamy consistency.
  4. Taste and adjust seasonings or add more lemon juice to your likings.
  5. Best if chilled before serving.
  6. Store in the refrigerator for up to one week.
  7. Enjoy with some fresh veggies, healthy crackers, or on top of your favorite salad.
17 Dec 2018

Sugar-Free Holiday Spiced Nuts

A bowl or two of nuts  sitting out for your guests or served along side your other appetizers is always a nice little touch.  These holiday nuts add an extra “wow” and seriously require a warning label on them!  They truly are the perfect combination of sweet and salty and all the spices of the holidays.  When they are baking in the oven, your kitchen will smell divine!  The aroma of the spices coming together will surely put you in the Christmas spirit.  Heck, throw on some Christmas tunes, grab a cocktail and rock around the Christmas tree!!

To make these mixed nuts sugar-free I used Swerve (you could also use another sugar substitute such as Erythritol) as well as a maple syrup made with monk fruit.  If you do not have these items in your pantry, you can also use coconut sugar and a quality maple syrup.  “You do you!”  (Also, I love the spice flavors so I do more like heaping size teaspoons!)

Note:  Place these in cute jar with a bow, a decorative container or bag and they make a great gift for someone special or to take as a hostess gift to a holiday party.  Possible add-ins: crunchy bacon pieces, dried cranberries or some chunks of dark chocolate. 


  • 1 egg white
  • 1/4 cup Swerve
  • 2-3 Tbsp maple syrup (I used maple syrup sweetened with monk fruit)
  • 4-4½ cups of nuts (I used pecans, walnuts, cashews and almonds)
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 1/2 tsp allspice
  • 1/2 tsp nutmeg
  • 1/4 tsp pumpkin pie spice
  • 1/2 tsp salt
  • 1/4 tsp cardamom


  1. Preheat oven to 300 degrees.
  2. Line a rimmed sheet pan with parchment paper and spray with coconut oil.
  3. In a small bowl, add all the spices and mix well.  Set aside.
  4. Measure your nuts and put in a large mixing bowl.  Set aside.
  5. In a separate bowl, whisk the egg white until frothy.  Add swerve, maple syrup and spices.  Whisk to combine.
  6. Pour over the nuts and mix until nuts are well coated.
  7. Pour onto parchment paper and spread the nuts out evenly so they are not all clumped together.
  8. Bake for 20 minutes.  Remove from the oven and stir and redistribute the nuts on the sheet pan.
  9. Return to the oven and bake for an additional 15-20 minutes.  Keep an eye on them!  If the nuts appear to be getting too brown, lower the oven temperature to 250 degrees.
  10. When done, allow to cool on the pan.  Once cooled, transfer to a container for storing.  (If they feel a little too sticky, allow to dry in the oven after it is turned off.)
16 Nov 2018

Easy Four-Seed Crackers

If you’re anything like me, sometimes you just need a little crunch factor in your life!  Whether it’s for scooping up your favorite dip or adding to a meat and cheese platter, crackers can be oh so delicious!  But lets be honest, packaged processed crackers are loaded with unhealthy ingredients.  Manufacturers try very hard to convince us otherwise.  Walk down the cracker aisle and you’ll see packaging with all the buzz words… all-natural, non-GMO, gluten-free or whole grain.  Don’t fall for it!  It’s important to always be a savvy shopper and read the ingredient lists!  Usually they contain unhealthy oils and flours (corn, soy, rice) along with other additives and sugars!  These crackers have none of that and are so delicious and crunchy.   BONUS…you will be amazed at how easy they are to make!



  • 1/3 cup pumpkin seeds
  • 1/3 cup sunflower seeds
  • 1/3 cup chia seeds
  • 1/3 cup sesame seeds or hemp seeds
  • 1/3 cup almond flour
  • 1 Tbsp psyllium husk (can find this on Amazon)
  • 3 Tbsp Everything Salt (I get this at Trader Joe’s)
  • 1/4 cup coconut oil (melted)
  • 1 cup boiling water



  1. Preheat oven to 300 degrees.
  2. Line a large sheet pan with parchment paper and set aside.
  3. Mix all dry ingredients in a mixing bowl.  I use a whisk to make sure everything is well incorporated and that there are no lumps from the flour.
  4. Add coconut oil and boiling water and stir.  Continue to stir until mixture thickens.
  5. Spread mixture evenly onto parchment lined pan with spatula.  Continue to work around pan to get a desired and consistent thickness.
  6. Bake on lower rack for 45- 60 minutes.  (This will also depend on how brown and crispy you like your crackers.)
  7. Turn oven off and allow crackers to dry for an additional 15 minutes.  Watch carefully.  Seeds can burn quickly.
  8. Remove from the oven.  When crackers are cooled, break into pieces according to size preference.  They will most likely break unevenly but I think that makes them more interesting.
  9. Enjoy!
19 Oct 2018

Loaded Banana Sandwich

I got the idea for this banana sandwich when I saw a similar one online and I decided to put my own twist on it.  There are countless combinations and you could totally make this your own by adding all your favorites.  I used almond butter and some homemade blueberry, peach chia jam for the inside and then sprinkled on all kinds of yummy goodness!  Enjoy for breakfast or really anytime of the day!



  • Banana
  • 2 tsp almond or other nut butter
  • 2 tsp approved jam (I have a winner in my recipe index)
  • 1-2 Tbsp coconut butter, softened
  • 1 tsp cacao powder
  • cacao nibs
  • shredded coconut
  • hemp seeds



  1. Slice banana in half lengthwise.
  2. Spread one side with the nut butter and the other side with the jam.
  3. Sprinkle hemp seeds on either side.
  4. Put the two banana slices together to form a sandwich.
  5. Mix the cacao powder into the coconut butter and drizzle over the top of the banana.
  6. Sprinkle entire banana with cacao nibs, shredded coconut and additional hemp seeds.
  7. Enjoy!
11 Sep 2018

Soft and Chewy Gluten-Free Granola Bars

Are you a chewy or crunchy granola bar lover?  Well, if chewy is your jam then you will love these!  Conventional store-bought granola (energy) bars can be very unhealthy and it’s frustrating to me that most people think they’re making a healthy snack choice.  Do you want to know exactly what you’re fueling your body with?  Simple answer…make your own! 

So when I was searching through some of the better recipes trying to come up with my version of a healthy granola bar, oats usually came into the equation.  When I went paleo/primal several years back, I eliminated all oatmeal/oats from my diet because oats are a grain.  They are technically gluten-free but can be cross-contaminated with gluten during processing (hence, gluten-free brands).  They also contain another protein that is similar to gluten and can be problematic to some.  With that being said, they add nice texture to granola bars and so after all these years I decided to buy some gluten-free oats for the sole purpose of making these bars.  However, if you have a gluten sensitivity, I would be cautious and/or limit your intake.  For those of you who do not have concerns, enjoy!!  

Note:  I highly recommend using all organic ingredients for the best quality.


  • 1/2 cup coconut butter, softened*
  • 1/2 nut butter of choice (I used almond butter)
  • 2 Tbsp coconut oil, melted
  • 2 Tbsp raw honey
  • 1 tsp vanilla
  • 1 cup gluten-free oats
  • 1/2 cup unsweetened shredded coconut
  • 2 Tbsp chia seeds
  • 2 Tbsp hemp seeds
  • 3 Tbsp banana flour (you could also use flaxseed meal)
  • 1/2 cup cashew halves (I sometimes use a mixture…almonds, pistachios, etc.)
  • 2 Tbsp cacao nibs
  • 1/2 tsp pink Himalayan salt
  • 1 Tbsp erythritol (optional)
  • 1/4 dried cherries, cranberries or raisins (optional)


* Note:  If you don’t have coconut butter, you could replace with an additional 1/2 cup of the nut butter.


  1. In a large mixing bowl, add coconut butter, nut butter, coconut, honey and vanilla.  Mix together into a softened state. (May need to microwave briefly.)
  2. In a food processor, add nuts, oats, and shredded coconut and pulse.  Once the nuts are in a chopped state, add seeds and salt, pulse briefly until incorporated.  Add mixture to the wet ingredients along with the erythritol and banana flour (flaxseed meal).  Mix well.
  3. Stir in the cocoa nibs and dried cherries.
  4. Line a small sheet pan or 8×8 pan with parchment paper.
  5. Pour mixture onto pan and spread out evenly according to your desired thickness.  Once spread out, it can be helpful to place another sheet of parchment paper on top and use your hand to press into place.
  6. Place in the refrigerator for about 20-30 minutes.  Cut into squares.
  7. These will keep longer if stored in the refrigerator.  Warning, you may not have any to store!


04 Sep 2018

Cucumber, Blueberry and Basil Protein Smoothie

I love making a quick and nutritious smoothie in the morning, especially after a good workout.  I’m all about using healthy ingredients to create different flavors that are tasty and filling.  There are endless combinations you can try that will keep your taste buds happy!  When making a healthy and nutrient-rich smoothie, you want to always try and include 3 main components… 1) a quality protein powder; 2) a healthy fat source (full-fat coconut milk, MCT oil, coconut oil, avocado, nut butters; 3) an added fiber (ground flaxseed, chia seeds, avocado, berries, greens, approved fiber supplement).  By following these simple guidelines it will help ensure that you don’t start your day with a big sugar load, followed by an insulin spike and a subsequent sugar crash!  

This cucumber and basil smoothie is packed with protein, vitamins, healthy fat, fiber and antioxidants that will keep you satisfied for hours.  What a refreshing, energizing and healthy way to start a hot summer day!  



  • 1/2-1 cup unsweetened almond milk or coconut milk (can also use half water)
  • 1 Tbsp MCT oil
  • 2″ slice of cucumber
  • 1/4 cup fresh or frozen organic blueberries
  • 1 scoop of protein powder
  • 1 scoop of bone broth protein powder or collagen
  • 1 Tbsp ground flaxseed or chia seeds
  • 1 handful of fresh spinach
  • 2 sprigs of fresh basil
  • ice (add according to desired thickness)
  • liquid stevia (optional)



  1. Add all ingredients to a blender (and mix well.
  2. Add ice and blend again.