Portable Snacks – and all of these pair well raw vegetables:
- Hard boiled Eggs, organic, free range
- Gluten free beef jerky
- Nuts (macadamia nuts, almonds, pecans, walnuts, etc)
- Seeds (pumpkin seeds, sunflower seeds, etc)
- Homemade veggie chips
- Dark chocolate
- Raw veggies
- Lara bar (depends on client and client goals; low protein, high sugar from dates)
- Shredded unsweetened coconut flakes (good combined with a bit of dark chocolate)
- Portable chocolate coconut butter packs
- Plantain chips
- Raw Revolution mini bars (perfect pre-workout)
- Sardines (sounds odd, but what a great superfood)
- Protein powder packets (Raw Protein and/or SunWarrior)
- Epic bars
- Raw Revolution bars (I like the mini ones)
- Raw Rev protein bars
- Plantain chips
- Raw Chocolate Coconut oil
- Fresh salsa and jicama or cucumber as chips
- Raw veggies and a homemade dip
- A glass of almond or coconut milk
- Tea or coffee
- Herbal tea latte made with almond milk
- Prosciutto wrapped asparagus or cantaloupe
- Bacon wrapped dates
- Seasoned roasted nuts
- Dark chocolate covered nuts
- Strawberries drizzled with balsamic dressing
- Chia pudding (recipe ideas here)
KSW Fat Bombs:
- Start with soft coconut butter. If mine is solid, I will remove the lid from the coconut butter jar and microwave it for 30 seconds.
- Line a baking sheet with parchment paper or use a cupcake tray. I have a mini cupcake tray and they are perfect for making this recipe into bite-sized balls.
- In a bowl, combine the coconut butter and collagen. Add the honey.
- Add the coconut oil, and if you find the recipe to be too solid, feel comfortable adding another teaspoon of coconut oil.
- Add the vanilla and a pinch of salt.
- Using a spoon create small balls and place them on the baking sheet or individually in a cupcake tray. Place in the fridge for 30 minutes before eating.
Homemade Nori Roll:
Choose a protein and fat and roll it up in a nori roll. Shown is a picture of chicken and avocado and then smoked salmon and avocado. Top with Tamari or coconut aminos.
Flaxseed “Grain-less” Granola:
I picked up this recipe after reading “The Plan,” by Lyn-Genet Recitas. It was rather easy to make and is currently my favorite afternoon snack, mixing it with a clean protein powder, water and some frozen berries. Nom!
- 1 cup water
- 2 cup whole flaxseeds
- 1/2 T local honey
- 2 tsp cinnamon
- 1 tsp cardamom
- 1 tsp vanilla extract
- ½ tsp nutmeg
- ½ cup raisins (optional – as noted, I prefer frozen berries)
Combine water and flax – let sit for 30 min. and mix again. Preheat oven to 275F. Add honey, spices, vanilla and flax together. Spread granola in thin layer on baking sheet and bake for 50 min. Reduce oven temp to 225F. Cut sheet o granola into clusters, flip and bake an additional 35 min., until thoroughly dry. Add raisins and store in airtight container. Consume in 2 weeks. Makes 4 servings for a meal, 8 servings for a snack.
Pomegranate, Banana Coconut Treat
- Prepare one whole pomegranate
- Slice half a banana
- 1/2 cup of coconut milk
Mix together and enjoy.
- 1 bunch of kale chips
- 1 tablespoon of coconut oil (or more depending making sure all kale is lightly coated)
- Himalayan salt, to taste
Pre-heat oven to 400 degrees F. De-stalk the kale, rip in small chip size pieces and toss the kale pieces in bowl with melted coconut oil. Next place kale on a baking sheet and bake kale for 8-10 minutes total, but flip halfway through. Add salt.
Freeze a number of bananas per week. Peel each banana and individually wrap them in foil and pop them in the freezer for at least 5 hours. Enjoy this treat by eating it plain with a spoon or drizzle some dark chocolate over top.
- 2 large sweet potatoes w/ peel
- 1 tablespoon of extra virgin olive oil
- ½ tablespoon of cinnamon
- *1 teaspoon unrefined sea salt
Preheat your oven to 350 degrees Fahrenheit. Wash the 2 sweet potatoes and begin slicing them in the diamond shape of potato chips. Lay the slices of sweet potato on a baking sheet and sprinkle a little bit of the extra virgin olive oil on top. Next lightly sprinkle on the cinnamon and sea salt.
Bake for 30-40 minutes and serve.
*Note the recipe specifically calls for unrefined sea salt. Unrefined salt has dozens of minerals that are not present in ordinary table salt.
- 1-2 organic avocados
- Fresh Cilantro
- Chili pepper or crushed red pepper flakes
- 1/2 lemon
- Himalayan Salt
- Optional: fresh garlic
Mash all together and enjoy with some fresh vegetables like carrots, button mushrooms and peppers. The sky is the limit and chips are not needed.
- ½ cup coconut flour;
- ½ cup almond flour;
- ½ cup very ripe banana, pureed;
- ½ cup pure pumpkin puree;
- ½ cup melted clarified butter or almond butter;
- 1 tsp. baking soda;
- ¼ cup raw honey;
- 4 eggs;
- ½ tsp. vanilla extract;
- ½ tsp. salt;
- ¾ cup pecans, chopped; (optional)
- Preheat your oven to 350 F.
- In a large bowl, combine the almond flour, coconut flour, baking soda, and salt.
- In a separate bowl combine the eggs, clarified butter, honey, ripe banana, pumpkin puree, and vanilla extract. Mix everything together until you get a smooth texture.
- Pour the liquid ingredients into the dry ingredients and stir with a spoon until thoroughly combined. This is also a good time to add the chopped pecans if you’re using them.
- Pour the batter into a well-greased loaf pan and bake in the oven for about 45 minutes, or until a toothpick poked in the center comes out clean.
- Let the pumpkin banana bread cool down for about 10 minutes before serving.
Homemade Nut Butter:
Using a food processor throw in some of your favorite nuts and Himalayan Salt
Blend and enjoy alone or with a few berries or for something super sweet, organic dates.
Berry Ice-Cream version 1
- Take a can of organic coconut milk (refrigerated)
- 1 cup berries, frozen
- 2 Banana, frozen
- Spices such as cinnamon, cocoa, and/or ginger
Method: In a food processor blend all of the ingredients and enjoy right away or put the mix in a freezer safe container and let it freeze. If you decide to freeze the ice-cream it’s best to consume it within 3 hours, therefore it’s still partially soft and not fully frozen.
Chocolate Chunk Ice-Cream version 2
- 1/2 can organic coconut cream
- 2 frozen bananas
- 2 Tablespoons hemp seed
- 1 tsp of vanilla extract
- 4 squares of 85% Lindt dark chocolate
Method: In a food processor blend the coconut cream, bananas, vanilla extract, hemp seed. Once the mixture is well-blended, break up the chocolate squares and mix the chocolate into the blend. You can enjoy this treat right away or put the mix in a freezer safe container and let it freeze. If you decide to freeze the ice-cream it’s best to consume it within 3 hours, therefore it’s still partially soft and not fully frozen. Optional is the addition of honey if you want a sweeter taste.
Pumpkin Ice-Cream version 3
- 2 Bananas, frozen
- 1/2 c. Pumpkin purée (good on you if you roast and puree your own. However, we realize that is not always realistic)
- 1/4 c. Almond milk, coconut milk, or milk of choice
- 1/4 tsp. Pumpkin pie spice mix
- Honey, raw, to taste
Method: Throw in a foods processor and enjoy. Or follow the freezer option noted above.
- 1 cup coconut cream/milk
- 1 cup blueberries
- 3/4 cup ice
- 1 tsp of cinnamon or ginger
Blend all the ingredients in a blender, until a desired consistency.
Chocolate, Almond Pudding
- Coconut milk, 1 can
- Almond butter, crunchy, half to 3/4 of jar
- Cocoa powder, to taste (~1/2 cup)
Mix all together and die in chocolate goodness. As well, you can vary the measurements of the listed ingredients to adjust the texture.
Keep it simple, assess hunger and if need be just sip on some tea!