Thanks to Grant Cochrane for the image.

Healthy Snacks

In an ideal world most adults would not have a need for a snack.  Your meal should be satisfying you for 4-5 hours (for children this time frame is more like 2-3 hours) and by then you should be eating your next meal.  Of course we don’t always have a chance to eat within that time period or sometimes we don’t eat a meal that is balanced enough to satisfy us for that long.  When that is the case a healthy snack is necessary.  The best way to determine which snacks are ideal for you and your children is to see how you feel after you’ve had a snack.  If you feel the need for a snack, you bite into an apple and immediately get a head rush you know that it is not working well for you.  So observing your body is key to figuring out what sorts for snacks (and meals for that matter) are good for you.  If you want to learn more about this please look into Metabolic Typing (MT).  MT helps you determine the ratio of carbs, protein and fats that is ideal for you. It’s quite simple and really will make a difference in your health.

So, there are different types of snacks.  There are those you eat at home, those you eat out of the home, those you make yourself and those you buy in the store.  I will divide them into those categories below:

Home-made Snacks

Consumed at home for the most part:  (see full recipes below)
-Baba Ganouj (GF, DF)
-Bread with butter, nut butter or cheese
-Carob Chews (GF, DF)
-Cheese (GF)
-Fruit with whipped cream, cheese, or yogurt (GF)
-Guacamole (GF, DF)
-Hummus (GF, DF)
-Kefir (water, coconut milk or milk based)
-Nuts and Nut Butter (GF, DF)
-Pickles (lacto-fermented) (GF, can be DF)
-Potato skins with cheese or sour cream (or both)(GF)
-Smoothie (GF)
-Tortilla’s (corn) with meat, cheese, or guacmole (or all of them) (GF, can be DF)
-Veggies with dip, yogurt, nut butters, hummus, or cheese (GF, DF)
-Whipped Cream (to be eaten with fruit or veggies) (GF)
-Yogurt (GF)
-Yogurt Dip (GF)

May be consumed out of the home with ease:
Cheese (GF)
Cookies (can be GF, DF)
Fruit (GF)
Granola (DF)
Macaroons (GF, DF)
Muffins (can be GF, DF)
Nuts (GF, DF)
Popcorn (GF, DF)

Store-Bought Snacks

Consumed at home for the most part:
-Canned salmon (Henry & Lisa’s Wild Alaskan Pink Salmon) or sardines (Crown Prince) with cucumbers or tomatoes (and olive oil)  (GF, DF) Both are sold at Whole Foods

-Hummus  (GF, DF)

-Hot dogs (US Wellness Meats)  (GF, DF)

-Nut Butter (GF, DF) (Wilderness Family Naturals)

-Olives (GF, DF)

-Pickles (GF, DF) Bubbies has raw, lacto-fermented pickles and sauerkraut, Gold Mine has raw, lacto-fermented sauerkraut

-Yogurt (GF)

May be consumed out of the home with ease:

-Beef Jerky  (US Wellness Meats)   (GF, DF)

-Cheese (preferably raw and grass-fed)

-Coconut (shredded, can be eaten straight from the bag or mixed with fruit) (GF, DF)

-Cold Cuts (not ideal but can fill a need for protein and fat snacks, especially for children and those too busy to make a good snack, Whole Foods sells organic salami, turkey, roast beef, etc cold cuts)

-Dried Fish (Asian stores)

-Eggs (make a great nutritious and filling snack) egg salad, boiled eggs, and deviled eggs may be most appealing to kids

-Fruit  (GF, DF)

-Nuts un-soaked: (GF, DF)  (you can buy raw organic almonds at Organic Pastures and other raw nuts at Sun Organic FarmNuts Online and Living Nuts)

-Nuts and nut butter soaked: (GF, DF) Wilderness Family Naturals 

-Salami (US Wellness Meats)  (GF, DF)

-Sandwich. Buy bread at health food stores: Manna Bread is a good choice because they are made from fermented grains, they can be found at Whole Foods in the freezer section.  Grindstone Bakery  (in CA) sells both gluten-free and regular bread made only from grains that have been stone-ground and immediately fermented.  Ezekial and Alvarado St. Bakery are acceptable alternatives but not ideal because they contain un-soaked flour, added gluten and soy (depending on the type).

-Seaweed (Nori is a dried seaweed that can be found at most health food stores) (GF, DF)

-Tortillas (Food For Life Sprouted Grain Corn Tortillas can be found at Whole Foods and other health food stores)

-Soaked nuts, trail mix and other great snacks are available through Wilderness Family Naturals

Baba Ganouj:
2 Eggplants
1/2 tsp sea salt
1 clove garlic (mashed)
juice of 2-3 lemons
1/2 cup tahini
2 tbsp extra virgin olive oil
dash of cayenne pepper

Puncture eggplants in a few spots, bake at 375 degrees for about 1 hour or until skin is wrinkled and eggplant is tender. Let cool. Peel and chop into a fine dice, sprinkle with salt, mix well and let sit for about an hour in a colander. Rinse well with water and squeeze out juices with towel. Puree in a food processor. Add remaining ingredients and process until smooth.
(Nourishing Traditions, pg. 173)

Bread with butter
There are a few good bread recipes in Nourishing Traditions.  If you are new to baking with soaked flour etc or eating bread like this try the Yeasted Buttermilk Bread first (pg. 493).

Carob Chews:
2 cups crispy almonds
1/2 cub carob powder
1/2 cup raw honey
1 tbsp. vanilla extract
1 tbsp. almond extract
1 tsp. sea salt
1 cup coconut meat

Place almonds and salt in food processor and pulse until finely chopped.  Meanwhile, place carob powder, honey, and extracts in a container and set container in simmering water until melted. Blend well. Add honey mixture and coconut meat to nuts and pulse a few more times until well-mixed.  Line a cookie sheet with parchment paper, spread mixture to about 1″ thick, cover in parchment paper and refrigerate for several hours. Cut into small squares and store in airtight container in the refrigerator.  Best eaten chilled.  (Nourishing Traditions, pg. 527)

Cheese (all completely raw):
Made from goats milk. Heat 1 gallon of raw milk to 86 degrees F. Add Chevre
culture and let sit, undisturbed, at room temperature for 12 hours (it will thicken like
yogurt). Line strainer with cheese cloth and let drain for 6-12 hours.

(German Farmers Cheese):Let raw milk warm to 70-72 degrees F. Add 1/4
tsp. of the bacteria, Floridanica to 1 gallon of milk, mix in and let stand for 30 minutes.
Mix 1/4 cup of filtered water with 10 drops of rennet. Use 2 tsp of this mixture and stir it
in to the milk for about 2 minutes (rennet is not absolutely necessary but will increase
yield). Put the lid on and leave at room temp for 24 hours (70 degrees F). Line strainer
with cheese cloth and let drain for 2-4 hours. Most of the calcium drains into the whey
for this cheese.  

You can buy all cheese-making supplies, including the cultures mentioned above, through New England Cheesemaking Supply (  However, if you want to buy non-bleached organic cheesecloth they do sell it at Whole Foods.

Farmers’ Cheese:
1 quart to 1 gallon of raw milk

Let raw milk sit out in a closed container on counter for a few days, until the curds and whey separate.  Then drain the whey through a cheesecloth set in a strainer for a few minutes.  Tie the cheesecloth ends around a wooden spoon and let the curds hang low (in a tall container) in fridge for about 2-3 days.  The longer you let it hang, the less whey you’ll have in the cheese, which will give it a less “raw” kind of taste.  Then remove curd from the cloth and mix it with salt, garlic and chives in a bowl.  Flavoring is optional here, but salt or sweet seems to be kind of a necessity.
I do discard the first bit of whey that I drain but the whey that is drained while it’s hanging in the fridge usually comes out beautifully. I use that for fermenting.

Almond Cookies (GF, DF)
1 1/2 cups crunchy almonds
1/2 cup butter or coconut oil
1 cup arrowroot powder
1/2 cup rapadura
1/2 tsp sea salt
1 tsp vanilla extract
1 tsp almond extract
about 18 crispy almonds

Place almonds in food processor and process to a fine meal. Add remaining ingredients, except 18 almonds and process until well-blended. Form dough into walnut-sized balls and place on cookie sheet lined with parchment paper. Press an almond into each. Bake at 300 degrees for about 20 minutes. After about 5 minutes in the oven press cookies down lightly with a fork. Let cool completely before storing in an airtight container in the fridge.
(Nourishing Traditions, pg. 528)

Kishk Granola:
4 cups kishk (see below)
1 cup crispy nuts of choice
1 cup dried unsweetened coconut meat
1/4 cup raw honey

Mix all ingredients together, store in airtight containers in fridge. (Nourishing Traditions, pg. 462)

4 cups cracked wheat or bulgur
4 cups water

Mix ingredients together in a bowl. Cover and soak at room temperature for 24 hours in a dark place. Spread as thinly as possible on cookie sheet lined with parchment paper and bake overnight at 150 degrees or until dried (or you can put in dehydrator, but will take usually double the amount of time). Place in batches in food processor and pulse until coarsely crumbled.  Do not over-process. Store in airtight containers in fridge. (Nourishing Traditions, pg. 461). This can be used as a cold cereal as well.

1-2 avocados
1 clove garlic
sea salt
juice of 1 lemon
diced cilantro
diced cucumbers and/or tomatoes

Mash avocados in a bowl.  Mash garlic and salt together with a mortar and pestle.  Add garlic mixture, lemon juice, cilantro and vegetables to avocado and mix. This is great on sprouted corn tortillas, even without cheese, for a satisfying gluten and dairy free snack.

1 cup dried chickpeas
1 clove garlic
1/8 cup tahini
1 tbsp. olive oil
1/4 cup fresh lemon juice

Soak chick peas for at least 24 hours (start with warm filtered water and add 2 tbsp. whey or lemon juice).  Cook chick peas in filtered water until they are tender. Place chick peas and other ingredients in food processor and process until smooth. You can add a pinch of cayenne.

Water Kefir:
kefir grains
1 quart filtered water
1 tbsp. honey
ginger (optional)
fruit (optional)

Place grains in quart-sized jar, add water, and honey (and ginger and fruit, if desired).  Close lid tightly and leave on counter at room temperature for 8-12 hours.  Use caution when opening jar, and do not take a smell right away (the lactic acid can be quite strong). Strain contents, saving grains for future use. Keep kefir in jar and refrigerate. Store grains on counter in a bit of water and sugar.  You can buy kefir grains online: here is a site with lots of links to places to buy grains or get them for free:

4 egg whites
pinch of sea salt
2 tbsp arrowroot powder
1/2 cup maple syrup
1 tbsp vanilla extract
2 cups dried unsweetened coconut meat

Beat egg whites with salt in a clean bowl until they form stiff peaks. Beat in the arrowroot powder and slowly beat in syrup and vanilla. Fold in coconut. Drop by spoonfuls on cookie sheet lined with parchment paper. Bake at 300 degrees for about 1/2 hour or until lightly browned. Reduce oven to 200 degrees and bake another hour or so until macaroons are completely dry and crisp. Let cool completely before storing in an airtight container in the fridge.
(Nourishing Traditions, pg. 532)

Jill’s Mousse:
1 raw egg
5 tbsp raw cream
handful of berries

Add all ingredients to food processor or blender and blend well.  Let sit for a moment to thicken. Serve in a chilled wine glass.

Basic Muffins:
3 cups freshly ground spelt, kamut or wheat flour
2 cups buttermilk, kefir or yogurt
2 eggs lightly beaten
1 tsp. sea salt
1/4 cup maple syrup
2 tsp baking soda
1 tsp vanilla extract
3 tbsp melted butter

Soak flour in buttermilk, kefir or yogurt in a warm place for 12-24 hours, muffins will rise better if soaked for 24 hours. Blend in remaining ingredients. Pour into well-buttered muffin pan (preferably stoneware), filling about 3/4 full. Bake at 325 degrees for about 30 minutes. (Nourishing Traditions, pg. 482)

Coconut Flour Muffins (GF, can be DF)

6 eggs
¼ c. butter, softened OR coconut oil
¼ c. milk OR ⅓ c. coconut milk
¼ c. maple syrup
1 tsp. vanilla
½ tsp. salt
⅔ c. coconut flour
1 tsp. baking powder
Options: fresh, frozen or dried berries; nuts; lemon zest; chocolate chips…

1. Preheat oven to 350°F.
2. In a mixing bowl, combine the eggs, butter or coconut oil, milk or coconut milk,
agave syrup or maple syrup, vanilla and salt. Mix with an electric mixer or hand mix
until very smooth.
3. In another mixing bowl, combine the coconut flour and baking powder. Mix well.
4. Pour the coconut flour mixture into the batter and mix until there are no lumps.
Fold in any optional ingredients you’re using.
5. Pour the muffins into well buttered/oiled muffin tins and bake for 20 minutes, or
until they start to brown around the edges.
Helpful Hint: These muffins will dry out in the refrigerator. Slice them in half flat-wise and
toast them to reheat. They’re delicious with butter and honey!

Crunchy Nuts:
desired amount of almonds, pecans, walnuts, cashews, or pecans (preferably raw)
sea salt

Place 1 cup of nuts in a quart-sized ball jar, add 1 tsp sea salt and fill jar with filtered water. Mix well, cover with a cloth and let sit on counter for at least 7 hours (but no longer than 6 hours for cashews). Drain water and dry in a dehydrator for about 24 hours.  Or dry in oven at 150 degrees for 12-24 hours. If your oven does not go below 170 keep the oven door partially open while drying.  To test if nuts are done remove a nut from the oven and let cool for at least 10 minutes and taste. They should be pleasantly crunchy but still retain the delicious taste of each nut.

Nut Butter:
Crunchy Nuts
sea salt (optional)

Blend nuts well and you have a nut butter. I believe there are other machines that can make nut butter, like some juicers.

filtered water

Place whole or sliced cucumbers in quart-sized ball jar, add 3/4 tbsp whey and 1/2-3/4 tsp sea salt, and fill remaining jar with water.  Cover tightly with lid and let sit on counter for about 2 days.  You will know when the pickles are ready because they will have lightened in color a bit.  It’s OK to taste and see if they’re done.  They should taste tangy, almost like commercial pickles but not quite as tangy.  If there is an off-smell, discard. Sometimes this happens to me.  Refrigerate after they’re done (or keep at least below 40 degrees).

Potato-skins with cheese:
4 large baking potatoes
2 tbsp butter
1 cup raw grated Cheddar or Monterey Jack cheese
handful green onions, finely chopped
creme fraiche, sour cream or quark

Wash and dry potatoes, brush with butter and bake at 350 degrees for about 45 minutes or until soft. Split and scoop out flesh (use for mashed potatoes). Brush skins with butter, inside and out and bake at 350 degrees for about 1/2 hour until skins become crisp. Serve with cheese and creme fraiche, sour cream or quark. (Nourishing Traditions, pg. 524)

raw egg
3 tbsp raw yogurt
3 tbsp raw cream
1/2 banana or other fruit
1 tbsp. shredded coconut (optional)

Place egg, fruit and cream in food processor or blender and mix well. Add yogurt and coconut.  There are countless variations on this.

Raw Yogurt:
1 quart raw milk
1/4 cup yogurt culture (from previous batch or store-bought yogurt)

Allow yogurt starter and milk to reach room temperature.  Add starter to yogurt, cover jar and keep in a warm place overnight (12-18 hours). The ideal temp is about 90 degrees.  Some ways of doing this are:
1. wrap jar in towel and place in front of radiator
2. heat oven, turn off and place jar in oven (wrapped in towel)
3. put jar in a cooler with water that is slightly hot to touch (100 to 105 degrees), add hot water periodically

Please feel free to share your recipes with us. Send a note to the Chapter Leaders through the Contact form.


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