Category Archives: Healthy Snacks

Fried Apple Rings

When you have about 2-3 apples you just want to use up, this is a quick way to do it. These taste like apple donuts. Great as a snack/treat or for breakfast with some scrambled eggs and orange juice.


1 cup flour

2 eggs

1/4 tsp salt

1/4 tsp baking powder

2 Tbsp honey

3 Tbsp butter

Olive oil for frying.


Mix the dry ingredients together in a large bowl. Mix well or whisk. Melt the butter in a microwave. Remove and add honey to butter while it’s hot so honey is easier to mix into batter.

Add eggs to dry ingredients, then butter and honey and whisk out all the lumps.

If you have an apple slicer/corer this next step is super easy. Core and slice the apples (peeling them is optional). Pour about 2 cups of olive oil in a deep frying pan and wait until it is hot enough to sizzle the dough when a bit is dropped into the oil.

Dip the apples slices into the batter coating them evenly on both sides. They fry in the oil until browned. Remove to a plate with paper toweling on it to soak up excess oil.

Dip the fried apple rings in sugar/cinnamon mixture, powdered sugar, or drizzle a little maple syrup on them.

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Basic Hummus Recipe

Not everybody is a fan of hummus; and that may be because there are a lot of unusual things added to it to give it flavor when it doesn’t really need all that. You can add many different things to hummus to give it flavor, or you can keep it simple like this recipe. Whatever your family likes, you can always start with this basic recipe and get creative later.


1 cup garbanzo beans, cooked until soft

3 Tbsp grapeseed oil

3 Tbsp water

salt and pepper to taste


Cook the garbanzo beans until soft in enough water to cover them by about 1 inch. Add a couple shakes of salt to the water. It usually takes the beans about 30-45 minutes to get soft.

Drain the beans and put them in a blender with the water and grapeseed oil. Grind until smooth adding more water and oil if necessary to get the consistency of a paste or spread. Add salt and pepper to taste. Hummus is good on our veggie crackers with tomato and avocado.

Variations: Add onions or garlic to the blender while blending the beans. Mix chopped chives in after blending. Add ground chipotle pepper.

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Sweet Potato Chips

My family looooves sweet potato chips and they are so easy to make. If you have a slicer, make a large batch because they are sure to go quickly.


2-3 large yams or sweet potatoes. (orange or purple yams are higher in vitamins than actual sweet potatoes which have yellow or white flesh.)


Scrub the sweet potatoes and cut off any bad spots. Do not peel; that is where all the nutrition is. Slice very thin with a sharp knife or a vegetable or meat slicer.

Very lightly grease 2-3 cookie sheets. Place the sweet potato slices on the greased cookie sheets so they are not touching or overlapping.

Bake at 250º for 30 minutes, then flip with a spatula and bake another 30 minutes  or until crunchy and very lightly browned. Do not over-brown them or they will not taste as good. Just to the crispy stage is tasty.

That’s it! So easy to make a highly nutritious snack that is so much better for your family than junk food.

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Veggie Crackers

Making your own crackers is not as daunting as it seems. This recipe is actually quite quick to make if you have a food processor. These crackers taste great with cheese, dips and spreads.

Veggie Crackers Recipe:


2-3 veggies finely chopped in food processor. Some good veggie choices are onions, spinach, kale, broccoli, carrots, beets, herbs. You want to make sure the veggies you choose do not contain to much water or they may mold.

2 cups organic white flour

1 cup ground buckwheat or buckwheat flour, or rye flour

1 1/2 tsp salt

1/4 cup olive or grapeseed oil

1/4 cup butter

1/2 tsp baking powder

1/2 tsp baking soda

Enough water to form a dry dough that sticks together enough to roll it out (about 1/4 cup)



Preheat oven to 325 degrees.

Add all the dry ingredients in a large bowl. Add the chopped veggies and mix well. Add the oil and cut it in well so there are no pieces bigger than the size of a pea.

Melt the butter and cut in well.

Add just enough water to get the ingredients to start forming a dough that sticks together. The less water you use the quicker the baking time.

Cut the dough in half. Grease two cookie sheets. Roll out each piece of dough to fit a cookie sheet. Cut the dough on the cookie sheets into about the size of the crackers you want. You don’t have to cut through the dough all the way, you can just score it and break it apart later. Cutting it up before you bake it allows the crackers to dry quicker.

Bake at 325º for 35 minutes or until crackers are crispy and lightly browned. Let cool, break apart, and place in a glass jar with a lid, like a cookie jar. That’s it!

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Homemade Fruit Cocktail with Almond Jello

There is really nothing special about canned fruit cocktail, but as a kid, I loved the stuff. However, homemade tastes a lot better, is less expensive, doesn’t have the toxins from the can lining and doesn’t have any added sugar; yet, it tastes the same. Here are the ingredients for Del Monte canned fruit cocktail: Fruit (Peaches, Pears, Grapes, Pineapple, Cherries [Cherries, Carmine]), Water, High Fructose Corn Syrup, Sugar, Corn Syrup.)

You’ll notice, you don’t need the high fructose corn syrup one bit to make a fruit cocktail that tastes just as good and your kids won’t get hyped-up on all the extra added sugars. However, if you love it too and eat it for a light dessert or alternative breakfast food, we won’t tell.

canned_fruit_cocktail_in_light_syrupFruit Cocktail Recipe:


1 cup organic pineapple juice ( Lakewood brand makes the best pineapple juice you will ever have that is not straight from a pineapple. It’s not watered down and is minimally processed.)

1 mango, peeled and diced

1 pear, peeled and diced

1 banana, sliced

1 peach, peeled and sliced

handful of red grapes sliced in half

Optional: maraschino cherries, sliced

Mix all the above ingredients in a bowl and let sit in the refrigerator for at least 1 hour before serving.

For an extra dessert treat, make our Cantonese almond jello and add the fruit cocktail to it. Extra flavor, extra nutrients, and no processed almond jello packets are used here.


Almond Jello:

Forget the store-bought packets of almond jello powder. Make your own homemade almond jello, with these 4 pure ingredients. This homemade version is sweet, almond-tasty, and firm enough for a finger jello. If you like your jello a bit softer, add a little more milk.

1⅔ cup boiling water
2 envelopes (.25 oz each) plain gelatin or 3 Tbsp powdered gelatin
1/4 cup honey,
2 tsp pure almond extract
½ cup cold whole milk
Pour boiling water into a bowl and whisk in the gelatin and honey to fully dissolve. Add almond extract and whisk. Add milk and whisk.

Pour into an 8×8 or similar sized dish. Chill 3-4 hours or longer or until completely set.

Cut into squares and serve with your favorite fruit, such as mandarin oranges or our fruit cocktail recipe above. Put cubes of almond jello in the bottom of a small bowl, top with fruit cocktail and a little of the syrup created by the pineapple juice. Yum.




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Carob Cinnamon Yogurt

Often, no matter what flavor of yogurt you purchase, they all really taste the same. If you don’t want the high sugars that are added to some yogurt brands, or you want to make your own interesting and more nutritious flavors, here’s one to get you started.

Carob is more nutrient-rich than most people think. It’s naturally sweet, low in fat, high in fiber, has calcium, and most importantly, no caffeine.

  • Carob tannins contain Gallic acid that works as an analgesic, anti-allergic, antibacterial, antioxidant, antiviral and antiseptic.
  • Carob improves digestion and lowers cholesterol level in the blood.
  • It is used for treating diarrhea in children and adults alike


Plain, organic yogurt. (White Mountain makes a Bulgarian organic plain yogurt in a jar! No plastic! Yay!

1 tsp maple syrup

1 tsp ground carab.

sprinkle cinnamon

Mix with a cupful of the plain yogurt, stir well to get the spices to mix thoroughly. Enjoy. This is a flavor you won’t find in stores.

Want to follow our recipe club and get updates on new postings, holiday recipes when they get posted and special pages? Follow this online recipe book.

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How to use Young Coconut

You’ve seen fresh coconuts in the stores, well lately, fresh young coconuts are becoming popular in health food stores, however, most shoppers don’t know what to do with them because they are not like a full-grown coconut that you just crack open and eat the meat inside. A young coconut is not fully developed yet, the meat inside the shell is very soft and slimy, like the consistency of a cooked egg white. It does not taste as good as mature coconut meat; so what do you do with it?

Young CoconutIf you are into coconut water, there is nothing in the world that tastes better than the coconut water you get from a fresh, young coconut. It rivals anything in a can, bottle or box. So the first thing to do with a young coconut is save the water. The best approach to using young coconut is to take a very sharp knife and cut away as much of the surrounding fiber shell as possible, then, hack away at the top of the coconut as if using an axe until you cut a small hole or crack in the top of it, then turn it upside down onto a glass or cup to catch the wonderful tasting coconut water. You can keep in in a jar with a lid in the refrigerator for about 4-5 days.

Now for the meat, since it does not taste like the coconut meat we are accustomed to, it takes some creativity to figure out just what you can use it for, but for starters, you must crack the coconut in half (I have found the best way to do this even with a mature coconut is to throw it down as hard as you can onto a concrete walk, garage floor or driveway to bust it into pieces or crack it enough to break it open. This actually works like a charm with the least amount of effort. You may have to throw it down onto the concrete a few times to crack it enough to split it open.

Once you are able to split the coconut into pieces and break it apart, take a spoon and scoop the tender young meat off the shell and use it in the following ways.

1.) Add it to dishes. Young coconut meat adds an interesting slight coconut flavor to chicken, fish and salads. Also add it to smoothies.

2.) Coconut chips: It’s easy to cut the young coconut meat into strips and dehydrate them for a great tasting snack that’s also high in calcium, magnesium, manganese and potassium. Even better yet, make them into a awesome treat with our recipe below.

Chocolate Covered Coconut Chips Recipe:

1 fresh young coconut

1 dark chocolate organic candy bar

Cut and slice the coconut meat as described above. Dehydrate it with a dehydrator or an oven at a low-heat; such as below 300 degrees. Once dried, coconut chips can be stored in a sealed container in the refrigerator for 1-2 months to make a fast, easy to grab snack.

Melt a dark chocolate candy bar in the microwave for 30 seconds, dip and coat the coconut chips in the chocolate, put them on a plate to cool. Once cooled, the chocolate will harden on the chips making a wonderful, highly nutritious and non-processed treat.

The Difference Between Coconut Milk and Coconut Water.

Coconut water is the juice, or water, found when you crack open a fresh coconut. Coconut milk is made by blending the coconut meat and water together into a fine milk, much the way almond milk is made.

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Popcorn-Various Flavors: Caramel Corn, Red Hot Popcorn etc

Homemade caramel corn is so fresh, never stale like some of those gift cans you see sitting in the stores. Another bonus to making your own is that you can give it your own unique, special flavor which really makes a sweet gift, and you can make it without all that nasty refined white sugars and corn syrup.

Caramel Corn / Maple Corn:

Maple syrup makes this traditional treat more special as a gift and a bit lighter in taste.

6 quarts popped popcorn
1/2 cup butter
1 1/2 cups firmly packed brown sugar or Rapadura (omit for Maple corn)
1/2 cup honey (use 1/4 cup honey and 1/4 cup maple syrup for Maple corn)
1 tsp salt
1/2 tsp baking soda
1 tsp vanilla (omit if making maple syrup corn)
1/2 cup peanuts

Preheat oven to 300 degrees. Lightly grease a large roasting pan (something to bake the corn in that has higher sides than a cookie sheet).

In a heavy pan, melt the butter, stir in sweeteners of choice and salt. Bring to a boil stirring constantly. Once boiling, stop stirring and boil on low heat for another 5 minutes.

Remove from heat and add baking soda and vanilla if using. Spoon syrup over popped corn while mixing it around with a spoon to coat it all evenly. Mix in peanuts.

Bake for 1 hour stirring and flipping the corn over in the pan every 15 minutes to bake it evenly.
Cool and pour into a large bowl. As it cools, keep breaking apart the larger clumps until it’s completely cool.

Cinnamon Corn: This may sound bizarre as a popcorn flavor, but it’s a more natural, non-processed spin on the “red hots” flavored popcorn which is yummy and unique.

Substitute the vanilla / maple syrup in the recipe above with 1 tsp ground cloves and 1/2 tsp ground cinnamon. In place of the maple syrup or Rapadura sugar, increase the honey to 3/4 cup. Add the cloves and cinnamon to the pan when you melt the butter etc.

If you want it to have that red coloring, add 2-3 Tbsp of maraschino cherry juice to the corn while you are baking it.

Chipotle Turmeric Spiced Popcorn: Like your popcorn with a little kick. Add 1/2 tsp chipotle (or to taste) 1/4 tsp ground turmeric in place of the vanilla.

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Homemade Graham Crackers

These Homemade Graham Crackers taste so much better than the store-bought processed variety. And they are super easy and quick to make. Eat like a cookie (dipped in milk of course) or as a nutritious snack. These are made with buckwheat which adds nutrient value to these crackers.

graham-crackersMakes 2 dozen.

1 1/4 cup all purpose (preferably unbleached) flour

1/2 cup cornmeal

1/2 cup buckwheat flour

1/2 tsp salt

1/4 tsp baking soda

1/4 tsp baking powder

2 tsp cinnamon

7 Tbsp butter, softened

1/4 cup honey plus 3 Tbsp

1/4 cup milk

1 tsp vanilla extract

Mix the first 7 ingredients together in a bowl.

Using a pastry cutter (or a food processor), cut the butter into the dry ingredients until well incorporated without any big lumps.

Add the honey, milk and vanilla and blend with a hand mixer (or food processor!) until the dough comes together to form a ball.

Chill the dough for at least one hour.

Preheat the oven to 350°.

Roll dough out onto a well-floured cutting board to slightly less than 1/4 of an inch thick.

Cut into rectangles approximately 1 1/2 inches wide by 3 -4 inches long.

Poke holes in the crackers with a fork to keep them from puffing up while cooking, then transfer them to your cookie sheet.

Bake for 12-13 minutes, or until the edges just barely get brown and depending on whether you like crunchy graham crackers or soft ones.

Want to follow our recipe club and get updates on new postings, holiday recipes when they get posted and special pages? Follow this online recipe book.


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Roasted Pumpkin or Squash Seeds

We love these as snacks, and why just throw them away when they are a very nutritious snack at that. Seeds are very high in omega 6 fatty acids, minerals, phosphorus, potassium, iron and vitamin E.

After scooping the seeds out of the pumpkin or squash with a fork, put them in a colander and rinse them in cold water. While doing this, try to remove as much of the pulp as possible from the seeds. Let them drain, put them on a well-oiled baking sheet coated with olive oil. Mix the seeds around on the baking sheet to coat them with the oil. Salt and pepper them. Bake at 325º for 20-30 minutes flipping them with a spatula on occasion.

It’s sometime difficult to get enough seeds from one squash or pumpkin to make this worthwhile, but if you scoop out the seeds and put them in a container and freeze them from each squash you have throughout the season, after about 3-4 squashes you will have enough seeds frozen to make a big batch of roasted seeds.

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