Big benefits to your health are all around you – in little supplements on the store shelves, and even more so in the foods you choose to eat. Just knowing what to consume – and when – can be the difference between feeling just okay…
And feeling your very best!

As we covered in our post about bone broth, natural gelatin (also known as collagen) can have a huge impact on the health of your hair, skin, nails, immune system, and beyond. It has become an integral part of my diet since being diagnosed with irritable bowel syndrome (IBS) and Hashimoto’s Disease (an autoimmune condition of the thyroid) – and it really helps!

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Almond Butter Energy Balls

recipe courtesy of spinach for breakfast

Follow link for recipe:

energy boosting snacks

Little twinges of hunger can strike at nearly any point during the day, and it’s nice to be able to enjoy a snack between meals to maintain energy and keep that nagging hunger at bay.

Unfortunately though, most of the “quick fix” foods we have available to us today are filled with empty calories, excess sodium, high fructose corn syrup… and basically none of the things that your body actually needs out of a snack!
Because a key part of snacking is convenience, it’s so much easier to reach for those corner-store treats or processed, pre-packaged foods that will stave off hunger, but do very little for providing you with nutrition.

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meal prep hacks


So, You’re on board with a “whole foods” lifestyle, great! Now if you could only find the time to make it happen…

My secret to success is meal prep. That means I designate a time to cook large amounts of healthy food ahead of time, with a plan to use it throughout the week. That way, when I’ve spent the afternoon running my darlings from tae-kwon-do to dance lessons, I don’t have empty plates staring me in the face when I get home, or feel the temptation to fill them with something quick and processed.

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We all know that after school snack time is critical. Somehow, that time of day transforms your kitchen into the set of The Walking Dead, where you might find yourself hurling pizza bagels at the snapping jaws of your 4th grader – just to stay alive.

While it is easy to rely on the convenience of processed, microwavable foods, there are healthy alternatives that are just as quick to prepare, and tastier too. Why not try a smoothie to curb that afternoon hunger?

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Homemade Nutella

Nutella has advertised for many years that their gooey, chocolatey, sugar loaded spread is healthy. The makers of Nutella, Ferrero, Inc. has sold their spread as a nourishing breakfast option but neglected to mention that in a teaspoon there can be up to 21 grams of sugar. This is far beyond the recommended daily intake for sugar, according to the World Health Organization. The WHO recommends, Americans should limit their sugar intake to 25 grams per day.

Well, since we all cannot just have one teaspoon on our morning toast, we will have exceeded our sugar intake at breakfast! Read more

Teenage Snacks

I have three teenagers living in my house. I am sure you can relate to what that is like trying to keep them satiated and happy at all hours of the day and night. They all seem to be on different schedules and somehow I can never manage to coordinate their meals. I have come up with my top favorite easy snacks to hold them over till lunch or dinner so we can eat a meal together. These are guaranteed to be a hit.

Nachos, Salsa and Guacamole

I use baked corn chips and lay them on a baking sheet with some beans, a jar of salsa and sprinkle some cheddar cheese and bake until the cheese melts.

I add my homemade guacamole to serve this delicious treat. Easy, peasy…

Avocadoes are a nutrient all-star in my home as they are rich in monounsaturated fat, B Vitamins, fiber and low in sugar.

My go to guacamole recipe:

Courtesy of 21-Day Sugar Detox                                          


  • 4 ripe avocados
  • juice of 2 limes
  • 1 medium shallot, minced
  • 1/4 cup chopped fresh cilantro leaves
  • sea salt and black pepper to taste
  • 1 small jalapeño, minced (*optional, omit for nightshade-free)


  • Slice each avocado in half lengthwise around the pit, remove the pit, then scoop the flesh into a mixing bowl. Mash the avocado with a fork.
  • Stir in the lime juice. Add the shallot, cilantro, salt, and pepper and stir until well combined. If you like spicy guacamole, add the jalapeño and stir to combine.
  • Serve chilled or at room temperature

Other serving ideas:

  • use sliced veggies of any kind to dip into this delicious guacamole
  • check out your local organic grocer or Whole Foods for plantain chipscooked in either coconut or palm oil
  • top on a burger

Protein and More Protein:

Protein is satiating and regulated blood sugar levels. This snack will hold over any starving teen and they are super simple to make.

Chocolate Protein Balls
recipe courtesy of sweat and oranges

Scrumptious and decadent but without the added sugar. They pack a punch and make it tempting to eat more than one. Gluten free and vegan



  1. Chop dates and walnuts. Mix all the ingredients in a food processor except the shredded coconut. Form balls then coat with shredded coconut.

WALNUTS: contain cancer fighting properties, rich in polyphenol antioxidants, aid in weight control (due to increased satiety) and contribute to brain health because of the omega-3 fats.


FLAX: rich in omega-3 and insoluble fiber and contains anti-inflammatory properties. You may not even realize it but we all tend to have some silent inflammation…


COCONUT BUTTER: rich in potassium, magnesium, iron and fiber.



Mid-Morning Breakfast :

I like to scramble some eggs, place in a wrap with some salsa and poof! Your teens are good to go till lunch.


Cheesy Spinach Frittatas: protein rich that are a great grab and go to snack. The kiddos won’t even notice there is spinach in them.
Recipe courtesy of I Quit Sugar


  • coconut oil, butter or ghee for greasing.
  • 1 small zucchini, grated.
  • 4 cups baby spinach leaves.
  • 1 teaspoon sea salt.
  • 375 g full-fat ricotta cheese.
  • 3/4 cups shaved or grated parmesan.
  • 2 green shallots, finely chopped.
  • 2 cloves garlic, crushed.
  • 1/4 cup freshly chopped dill.
  • zest 1 lemon.
  • 2 large eggs, well beaten.
  • 85 g crumbled feta.


  1. Preheat the oven to 350ºF and grease a 12-tray muffin tin with oil.
  1. Grate the zucchini using a hand-held grater. Combine the zucchini and salt in a colander or sturdy sieve and let sit for 15 minutes. Use your fingers or a spoon to press out as much moisture possible. Meanwhile place spinach in a saucepan with 1/4 cup water. Cover and steam until wilted. Drain spinach, chop roughly and set aside.
  1. Combine the ricotta, 1/2 cup of Parmesan, feta, shallots, garlic, dill and lemon zest, then stir in the eggs, zucchini and wilted spinach.
  1. Divide mixture into the pre-greased muffin tray and bake for 35 minutes. Sprinkle with remaining Parmesan and return to the oven for 10 minutes or until the cheese has melted. Remove from the oven and allow the cupcakes to cool completely so that they

set properly.

Trail Mix Powerhouse:

I like to make my own and have it on hand in my car, my purse or in the kids backpacks. Trail mix can be a great source of protein and low in sugar if you make your own. Many of the store bought mixes can have candy, and sugared fruit in them so they somewhat defeat the purpose of a clean protein, high energy snack.

I will mix raw almonds, cashews, Brazil nuts, goji berries and some cacao nibs. All these ingredients can be found in any grocery store. The goji berries and cacao are rich in nutrients and minerals and antioxidants and add a bit of “sweetness” to the mix.

Crackers and Nut Butter:

 There are so many different crackers on the market. I like to find the ones made with quinoa, whole grains, brown rice and flaxseed. You can pair this with packets of almond or cashew butter. Many grocery stores sell individualized packets that make it easy to travel with. They are even great to eat by itself. These are all low in sugar and rich in essential fatty acids that provide fuel for the brains of our teenagers. Now that is what we want!!

Yogurt Sundae:

This is not your typical sundae but one that will be devoured in seconds. No kidding!

I add plain yogurt, some berries, banana, coconut water and mix in a blender. Place in a bowl and top with extra berries, shredded coconut, nuts and seeds or even some nut butter. To add some extra special treat to this you can add a sprinkle of cocoa powder.

All flavored sugar yogurts are packed with added sugar. Plain yogurt does not have added sugar and by adding berries you get natural sugar that has the benefits of their antioxidant properties and their rich source of fiber.





sprinkled snowballs

Sprinkled Snowballs…

Well, not really but this protein rich treat reminds me of the beauty of the first snowfall.

Are you searching for a pick me up at 3 or 4pm? These will provide enough protein to sustain you through sports practice or your long hours of studying till dinner is ready.

They are nutrient dense, rich in antioxidants and healthy fats.  The best part- there is no fuss, no baking and can be made in about 5 minutes.

Did I mention there is NO SUGAR ADDED to this recipe. A perfect alternative to a power bar….

They contain:

WALNUTS: contain cancer fighting properties, rich in polyphenol antioxidants, add in weight control (due to increased satiety) and contribute to brain health because of the omega-3 fats.

FLAX:rich in omega-3 and insoluble fiber and contains anti-inflammatory properties. You may not even realize it but we all tend to have some silent inflammation…

COCONUT BUTTER: rich in potassium, magnesium, iron and fiber.

The recipe is below and courtesy of sweat and oranges