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How do you snack? Are you a person who doesn't eat between meals, or do you need a pick-me-up from time to time? We can get out of control easily with grab-and-go items from the store. Things like chips, crackers, cookies, and candy go down easy and those empty calories add up quickly. Why not plan ahead and have healthy choices? Today we'll look at some great snacks that will enhance your health. They are all easy to prepare so try one today and improve your snacking habits.


I love plantains! Try these crunchy chips. They are a great substitute for corn and potato chips and they are so easy to make. Try to find green plantains for a more neutral flavor. If you'd like a bit of sweetness, then go for the ripe ones. Feel free to add any seasonings in the baking process if you wish.

green plantain 1/2 tbsp avocado oil sea salt

Preheat oven to 375F. With a small knife, make 3-4 cuts lengthwise down the plantain, just enough to go through the peel. Then, remove the peel. Thinly slice the plantain with a mandolin (on the thinnest setting). Add the plantain slices to a bowl and toss with the avocado oil to evenly coat. Line a baking tray with parchment paper and place the plantain slices on the tray in one layer. Sprinkle with sea salt and bake for 15-20 minutes, or until just golden along the edges.

​PICO chopped tomatoes chopped onions chopped cilantro juice of half lime (or 2-3 drops of Lime doTerra essential oil) chopped garlic​​


You could also use coconut cream instead of almond butter. This simple bowl will satisfy.

1/2 banana 1/2 apple 1-2 Tbs almond butter (sugar & oil free) coconut flakes - try "Dang" brand for toasted goodness Mix together ​​


Sweet and salty is always a good combination.​

​pro​sciutto slices pears cut into slices any green leaf goat cheese Stack pear with goat cheese and greens and then roll the prosciutto over it.


You can't get any easier than this. Make sure to find a nitrate and nitrite free bacon. Turkey bacon would work fine too.

boiled eggs bacon bits ​boil eggs to your favorite softness cook bacon and break into bits ​​


​Super simple - super satisfying.​

whole walnuts dried figs or dates destone the fruit & slice in the middle stuff with the walnuts ​​


This is a nice, light snack. You'll get the crunch along with smooth taste of salmon.

1 English Cucumber cut on an angle 1/2 Kite Hill Cream Cheese Spread (Dairy Free) or cream cheese of your choice or goat cheese 1 package smoked salmon 1/4 small red onion thinly sliced 1 tsp dry dill or 2-3 tbs. freshly chopped dill To have more room on your cucumber base, cut the cucumber on an angle instead of straight across. Top each slice of cucumber with about 1/2 - 1 tsp goat milk cream cheese. Top with half of a thin slice of salmon and a few thinly sliced onions Sprinkle lightly with dill and serve! ​


I​f you like carrot cake, you'll love these energy balls. You could add protein powder to this recipe to increase the protein.


1 cup baby carrots – shredded finely 3/4 c pecans 1 egg white 1/4 teaspoon cinnamon 1 tablespoon raw honey (optional) 2 tablespoon + 2 teaspoons coconut flour 2 tablespoons ground flaxseed Preheat oven to 350 degrees

Shred the baby carrots and pecans in a food processor or blender, and pour into a medium bowl Whisk egg white until frothy then add to bowl Add the cinnamon, raw honey, coconut flour, and ground flaxseed Mix well until thoroughly combined Line a large baking sheet with parchment paper Using your hands, take a small amount of the mixture (about 1 1/2 – 2 tablespoons) and condense the mix. Then gently roll into a ball form Bake the balls for 12-15 minutes


Yum! These poppers taste great. Red or white sweet potatoes will work in this recipe.

1 lb ground chicken (uncooked, preferably pastured) ground turkey would work too 2 cups raw (not cooked) sweet potato, finely grated 2 tbsp coconut oil + 1 tsp for greasing the baking sheet 2 tbsp coconut flour 2-3 sprigs green onion, chopped fine 1 tbsp garlic powder 1 tbsp onion powder 1 tsp sea salt

Optional : 1 tsp paprika or chili powder (not AIP but adds a kick!) Preheat the oven to 400 F and lightly grease a lined baking sheet with coconut oil Take the raw sweet potato and squeeze it with a paper towel or cheese cloth to remove any excess liquid Then, combine all of the ingredients in a large mixing bowl and thoroughly combine Begin rolling the mixture into small, slightly flattened poppers about one inch in diameter (you'll have about 20-22 poppers) and place them on the cooking sheet Place in the oven for 25-28 minutes, flipping half way through Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further Remove from the oven when thoroughly cooked through Allow to cool and serve with your favorite sauce! These are made for dipping so pair them with guacamole, spicy ketchup, mustard, etc.!


You've heard of coconut shrimp, try coconut salmon and get those good Omega-3's.

1lb salmon, cut into bite sized pieces 1 egg 1 tablespoon tapioca starch 1 cup unsweetened shredded coconut 2 tablespoons coconut flour Pinch of salt1/4 teaspoon paprika 1/4 cup coconut oil Sweet chili sauce, for serving

Gather two separate small bowls. In one whisk the egg and the tapioca starch together. In the other combine the coconut, coconut flour, salt and paprika. Cut the salmon into bite size pieces and remove the skin. In a large skillet over medium heat, melt the coconut oil. Dip the salmon into the egg wash, let the excess fall off then dredge through the coconut mixture. In batches so the pan isn't too crowded fry the bites for 1-3 minutes per side or until they are semi-firm and cooked between medium rare-medium. If the pan runs out of oil simply add 1 or 2 more tablespoons before the next batch. Transfer to a paper towel lined plate to drain excess oil. Serve with sweet chili sauce or a coconut aminos dipping sauce


1/3 cup coconut aminos 1 1/2 teaspoon unseasoned rice vinegar 1 1/4 teaspoon toasted sesame oil 1 garlic clove, put through a press or very finely chopped 1 scallion, chopped 1/4 teaspoon or more red pepper flakes or hot chili oil (optional)

Mix together


Crisp up that salami and fill with avocado goodness.

12 pieces of salami - buy a clean brand like Applegate 1 avocado chopped 12 grape tomatoes sliced in half

Preheat oven to 375 degrees. Press salami into a regular size muffin tin to form a cup. Bake for 10-15 minutes, checking after 10 minutes to see if they are brown and crispy but not burnt. Let salami cups cool a little and then fill with avocado and tomato. Enjoy!


I make this bread or a variation nearly every week. I love it toasted. It is a great grain-free alternative. If your plantains are bit ripe the bread will have a sweeter taste.

​PLANTAIN BREAD 2 plantains 2 eggs 1/4 cup potato starch 1/2 cup sunflower seed flour​ 1/2 cup cashew or almond milk or water

Preheat oven 350F mix together in blender or NutriBullet, batter will be thick place parchment paper on cookie sheet spread dough evenly (about 1/2 inch thick) on parchment and bake for 20 minutes, then flip the dough and bake another 10-15 minutes This recipe can be spread out to 1/4 inch and baked to make crackers. Half way through the baking use a pizza cutter to cut your squares.

Other quick grab items include the following: ​nuts, but don't get carried away jerky - check the ingredients, many have a lot of sugar and MSG high quality salami celery and nut or seed butter bacon wrapped dates ​boiled egg veggies and dip or nut or seed butter egg muffins energy bites - nuts/dates or other dried fruits/protein powders/ sliced meat wrapped around greens

​Healthy snacking is easy. It just takes a little preparation. Using good ingredients is the key.​ Take a little time today to create these great snacks.​ You'll get the energy you need without any regret.

​Here's to your health! Happy Snacking!



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