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Healthy Snacks

Roasted Red Pepper Hummus on Cucumber Rounds

I make both Roasted Red Pepper Dips at the same time, to use the other ½ jar of roasted red peppers.  Makes two unique tastes, served at the same time.

Homemade Hummus
Kale Chips

These are sure to satisfy your snack cravings!

Roasted Kale
Gluten-Free Sugar-Free Keto Vegan Pumpkin Muffins

Satisfy the healthiest eaters you know with this fall surprise!

Image by MICHAEL CHIARA
Whipped Cashew Cream with Roasted Red Peppers and Olives 

This dip is awesome on cucumber chips (cut rounds about ¼ inch thick), or with yellow or red pepper strips.  I have dipped broccoli and cauliflower in the dip also

Image by Jenn Kosar
Deviled (spicy) Nuts and alternative sweet version

Make this snack spicy OR sweet.

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Mama Bell’s Pumpkin Spice

Not only does this recipe have health benefits, it makes a great gift to share.

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Homemade Hummus

Roasted Red Pepper Hummus on Cucumber Rounds

Ingredients

  • 1 (15 oz) can cannellini beans rinsed and drained

  • ½ cup jarred roasted red peppers

  • 1 tbsp tahini (sesame seed paste)

  • 1 large clove garlic, or 1 tbsp roasted diced garlic

  • 2 tsp fresh squeezed lemon juice

  • ½ tsp ground cumin

  • ½ tsp sea salt

  • Pinch of cayenne pepper (optional)

  • 2 cucumbers cut into ¼ inch rounds

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Directions

  1. Put beans, roasted peppers, tahini, garlic, lemon juice, cumin, salt, and cayenne in food processor.

  2. Blend until smooth.

  3. Transfer hummus into small bowl.

  4. Use a teaspoon to spoon humus onto cucumber rounds. Serve immediately.
     

Health Benefits

Cannellini beans – Stabilize blood sugar, heart healthy, and a natural probiotic. High in iron, provides protection against cell damage and excellent source of protein. 

Roasted red peppers – High in vitamin A and C, full of antioxidants and beta-carotene. 

Tahini – (SEE Super Food Article – Sesame seeds). 

Garlic – (SEE Super Food Article)

Lemon Juice – Relieves symptoms of indigestion, heart burn, bloating, and aids in the elimination of waste more efficiently and high in Vitamin C. 

Cumin – (SEE Super Food Article – Turmeric)

Cayenne pepper – (SEE Super Food Article)

Cucumber – Packed full of  potassium and other electrolytes. Keeps the body hydrated, stabilizes blood pressure, and guards against cancer.

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Image by Jenn Kosar

Whipped Cashew Cream with Roasted Red Peppers and Olives 

Ingredients

  • 1 ½ cups raw cashews (put in a container with water and soak overnight)

  • ½ cup jarred roasted red peppers, patted dry with a paper towel

  • 3 Tbsp extra-virgin olive oil (walnut or avocado oil)

  • 3 Tbsp lemon juice

  • 3 Tbsp water

  • 1 garlic clove, minced

  • ½ cup minced parsley

  • ½ cup pitted and chopped kalamata olives, or green olives

  • Salt and pepper to taste

​

Directions

  1. Drain raw cashews and put into a processor.

  2. Add red peppers, 3 tbsp water, oil, lemon juice, garlic, salt, and pepper to processor and process until smooth.

  3. Stir in parsley and olives.

 

Health Benefits 

Cashews – Lowers risk of cardiovascular disease and reduces “bad” LDL cholesterol with heart healthy fats and is high in protein. 

Roasted red peppers – High in Vitamin A and C, full of antioxidants, and beta-carotene. 

Olive oil – (SEE Super Food Article)

Lemon juice – Relieves symptoms of indigestion, heartburn, bloating, and aids in elimination of waste more efficiently, and high in vitamin C.

Garlic – (SEE Super Food Article)

Parsley – Increases bone health, regulates blood sugar levels, supports renal health, reduces anemia and fatigue, and strengthens the immune system. 

Olives – (SEE Super Foods Article).​

Roasted Kale

Kale Chips

Ingredients

  • 1 bunch of GMO-free, organic Kale

  • 1 to ½ tbsp extra virgin olive oil

  • 2 Tbsp chili powder

  • 1 Tbsp onion and garlic powder

  • 1 tsp ginger and turmeric

  • 1 tsp salt (optional)

  • ¼ tsp cayenne pepper (optional)

           

Directions

  1. Pre heat oven to 350 degrees.

  2. Put parchment paper on 2 cookie sheets.

  3. Put all of the spices into a small bowl, set aside.

  4. In a large bowl tear kale into 1 ½ inch bite size squares (kale will shrink slightly).

  5. Drizzle oil onto kale.

  6. With both hands, massage kale with oil, making sure most of the kale is covered with oil.  Get rough with it, breaking down the fibers in the kale.

  7. With a spoon drizzle two tablespoons of the spices onto the kale and toss with fingers.  Continue until all of the spice has been distributed onto the kale.

  8. Spread the kale onto cookie sheets, the pieces can touch each other.

  9. Put in the oven for 6 to 8 minutes. The kale will feel dry when it is ready.

  10. Turn off the oven.

  11. Use a spatula to get the kale off of the parchment paper.

  12. If the kale is not completely dry, combine the kale back onto the cookie sheet (in a pile is fine), and place in the oven for an additional 2 to 3 minutes. Be watchful; every oven cooks differently.

  13. When all pieces are dry, store in a large bag for up to 1 week. 

 

Health Benefits

Kale – (SEE Super Foods Article)

Olive oil – (SEE Super Food Article)

Chili powder – Helps with osteoarthritis. Chili powder can act as an anti-inflammatory agent, which helps decrease swelling of sore joints an increases blood flow.

Onion powder – 1 teaspoon of onion powder contains 23mg of potassium, a nutrient that helps to regulate blood pressure. 

Garlic powder – A high source of vitamin C, can combat sickness, including the common cold, can reduce blood pressure and improve cholesterol levels.

Ginger and turmeric (SEE Super Foods Article) 

Cayenne pepper – (SEE Super Food Article)            

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Deviled (spicy) Nuts and alternative sweet version

Ingredients

 

Spicy Nuts                                                                    

3 Tbsp Ghee or butter                                                  

1 lb. mixed nuts of choice                                            

Dash of Worchester Sauce or Amino                            

1 ½ tsp salt                                                                 

¼ tsp smoked paprika                                             

¼ tsp cumin

¼ tsp cayenne pepper (optional)

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Sweet Nuts

3 Tbsp Ghee or butter

1 lb. mixed nuts of choice

1 ½ Tbsp monk fruit sweetener

1 ½ tsp salt (optional)

1 tsp cinnamon

 

Directions

  1. Put dry ingredients into a large baggy and set aside.

  2. Heat ghee or butter in large frying pan over medium heat.

  3. Add nuts until golden brown (approximately 4-5 minutes)

  4. Add Worcestershire or amino to spicy mix only

  5. Take from pan and blot with paper towel.

  6.  Put nuts into dry ingredients in baggy and shake, coating each nut.

  7. Put onto baking sheet to dry.

  8. After nuts are dry, store in air tight container for up to 10 days.

 

Health Benefits

Ghee – Reduces exposure to cancer-causing agents, contains cancer-fighting CLA, and has anti-inflammation properties.

Nuts – High in Omega 3 fatty acids responsible for brain health and reduction in cholesterol levels. 

Smoked paprika – Powerful antioxidants, contains high percentage of dietary fiber, and rich source of vitamins A, B, and K.

Cumin –(SEE Super Foods Article – Turmeric ) 

Cayenne pepper – (SEE Super Foods Article)  

Image by MICHAEL CHIARA

Gluten-Free Sugar-Free Keto Vegan Pumpkin Muffins

Ingredients:

  • 1 cup almond flour

  • ½ cup flax meal

  • ¼ cup coconut flour

  • 2 eggs (Vegans can use 2 Tbsp unsweetened apple sauce)

  • ½ cup olive oil

  • ¼ cup nut milk (I like almond milk w/no added sugar)

  • 3 Tbsp Pumpkin Spice (See Pumpkin Spice recipe)

  • 1 cup monk fruit

  • 1 tsp vanilla

  • 1 ½ tsp baking soda

  • ½ tsp pure stevia

  • ½ tsp salt

  • ¼ cup sugar-free dark chocolate chips (optional)

  • ¼ cup pecan pieces (optional)

  • Coconut oil is the best for greasing tins, or small amount of olive oil
     

 Directions:

  • Preheat oven to 350 degrees.

  • Grease muffin tins, or place baking cups in tins.

  • In a large bowl combine almond flour, flax meal, coconut flour, pumpkin spice, monk fruit, stevia, baking soda and salt.

  • In a medium bowl combine eggs (or unsweetened apple sauce), olive oil, almond milk, pumpkin, vanilla, and optional ingredients (sugar free dark chocolate chips and pecan pieces).

  • Fold the wet ingredients into the dry ingredients (not over-stirring).

  • Bake mini muffins for 9 to 13 minutes. (Will be very brown)

  • Bake regular muffins 20 to 25 minutes.

Health Benefits:

Almond flour –Healthy fats, fiber, protein, magnesium and Vitamin E.  Lowers blood sugar & cholesterol levels, reduce blood pressure and lower cholesterol levels.  Can reduce hunger promoting weight loss.

Flax Meal – (SEE Super Foods: Super Nuts and Seeds)

Coconut flour – (SEE Super Foods: Super Fruits)

Eggs – Rich in selenium, VD, B6, B12, zinc, iron, copper and fat-soluble Vitamin A, D, E, K and lecithin (making eggs a wonderful brain fueling food).

Apple Sauce – Soluble fiber, and polyphenols lowers blood cholesterol and blood pressure.

Olive oil – High in Vitamin E (powerful anti-oxidant), heart healthy, fights osteoporosis and cancer.

Monk Fruit – Gets its sweetness from a natural compound called mogrosides, promoting weight loss and blood sugar management.

Vanilla – High in antioxidants, assists in repair of body at molecular level.  Linked to lesser risk of cancer and diabetes.

Stevia – May help control and manage blood sugar and insulin levels.

Dark Chocolate – (SEE Super Foods: Super Fruit; Cocoa)

Pecans – Heart healthy, improves digestion, boosts immunity, high in phenolic antioxidants which reduce the risk of heart disease.

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Mama Bell’s Pumpkin Spice

Ingredients:

  • 3 Tbsp Cinnamon

  • 2 tsp allspice

  • 2 tsp ginger

  • 2 tsp nutmeg

  • 1 ½ tsp clove (start with less, then add to taste

 

Directions:

 

       Stir well, store in an air-tight package.

  • Double and share with a friend!

 

Health Benefits:

Cinnamon – (SEE Super Foods:  Super Herbs and Spices)

Allspice – Anti-inflammatory full of anti-oxidants that can ease cramps, gas, bloating and stomach upset.

Can increase circulation, improves mood, boosts immune system and can fight fungal infections.

Ginger – (SEE Super Foods:  Super Herbs and Spices)

Nutmeg – Full of copper, potassium, manganese, iron, zinc and magnesium.  Anti-fungal, anti-depressant and aids in digestion.

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