HEALTHY SNACK

RECIPE GUIDE
 BOOST YOUR ENERGY
ALWAYS HAVE A HEARTY SNACK HANDY TO KEEP YOUR BLOOD
SUGAR STABLE AND REDUCE ADRENAL STRESS.

INGREDIENTS

•4
 cups natural puffed rice cereal* • ½ cup tahini

BEST BARS • 1 ½ cups dried cranberries • 1 cup honey

• ½ cup sunflower seeds • 1 cup natural peanut butter
•½
 cup roasted pumpkin seeds • 1 tsp. vanilla extract
FROM DIANA CHAPLIN,
• ¼ cup wheat germ
CLASS OF 2012

DIRECTIONS

1. In a large bowl combine cereal, cranberries, sunflower seeds, pumpkin seeds and
wheat germ. Set aside.

2. C
 ombine tahini, honey, and peanut butter in a sauce pan and cook over medium
heat until bubbling, stirring constantly to prevent it from burning. Add vanilla and
stir until blended.

3. P
 our the tahini mixture over the dry ingredients and stir until coated.

4. T
 ransfer the mixture to a 9 x 13” baking dish coated with a natural cooking spray.
Press down firmly. Cool for one hour. Cut into bars.

*You can substitute whole cooked brown rice, but you won’t get as crunchy of a
snack bite.
 INGREDIENTS

• 2 cups rolled oats • 1 cup pumpkin puree

PUMPKIN OAT • ½ cup organic applesauce • ¹/3 cup dried cranberries

• ¼ cup almonds • 1 tbsp. maple syrup

CHOCOLATE • 1 tbsp. cinnamon • ¹ /3 cup dark chocolate morsels

“COOKIE” BARS
• 1 tsp. vanilla extract

DIRECTIONS
FROM KAREN WELBY, 1. P
 reheat oven to 350.
CLASS OF 2012 2. Mix all ingredients in bowl.

3. Spray cookie sheet with non-stick cooking spray.

4. Scoop into 1.5 inch “cookies.”

5. Bake for 15-20 minutes.

Makes about 20 cookies/bars.

INGREDIENTS

• 2 cups raw cashews

EASIEST
•2
 tbsp. raw cacao and cacao nibs
• 2 cups pitted medjool dates • ¼ cup dried cranberries

SNACK BARS • 2 tbsp. lemon juice

• 1 tbsp. lemon zest

FROM HOLLI THOMPSON, DIRECTIONS

CLASS OF 2009
1. Process cashews in food processor until they are well ground (stop before they
turn to butter).

2. Add dates and process until the mixture sticks in a large ball.

3. Add the rest of the ingredients and combine.

4. Line an 8×12 baking dish to wax or parchment paper, and press dough firmly and
evenly. Refrigerate for about 30 min to an hour.

5. Remove from fridge and cut into bars, or roll into balls.

6. Store in a glass container in the fridge or freezer.

 INDULGE IN VEGGIES
EAT PLENTY OF VEGGIES EVERY DAY TO ENSURE YOUR BODY
GETS THE VITAL NUTRIENTS IT NEEDS TO THRIVE.

INGREDIENTS

•2
 -4 collard greens, stems cut off • Pumpkin seeds

RAW COLLARD • Coconut oil • Sea salt

• Hummus

GREEN SNACK • Avocados

WRAPS DIRECTIONS

1. Start with your collard green with the stem cut off, and lay it on a plate, the dark
green side facing down.
FROM ABBY BLISS WHITE,
2. Spread half of the green with mashed avocado, and the other half with hummus.
CLASS OF 2012
Sprinkle with pumpkin seeds for a little extra crunch.

3. Drizzle with a little melted coconut oil, and sprinkle sea salt on top.

4. Wrap it all together like a little burrito and enjoy!

 INGREDIENTS

• 1 avocado •H
 andful of cilantro, basil, or

AVOCADO • 2-3 heirloom tomatoes

•3
 tbsp. fresh lime or lemon juice
lemon basil

• Sea salt (to taste)

SALSA • 2-3 green onions •2

 Persian or Armenian cucumbers,
sliced
• 1 fresh garlic clove

FROM MELANIE ALBERT,

DIRECTIONS
CLASS OF 2006
1. Chop and hand-mix all ingredients except the cucumbers.

2. Use sliced cucumbers to scoop the salsa.

INGREDIENTS

Spring Rolls: Dipping sauce:

•1
 package of spring roll wrappers • ½ cup water
• Thin rice noodles (or quinoa) • 2 tbsp organic soy sauce
• 1 cup avocado, sliced • 1 tsp. fish sauce (optional)

FRESH & LIGHT • 1 cup summer squash, sliced • 1 tsp brown sugar

SPRING ROLL DIRECTIONS

1. M
 ake 1 serving of thin rice noodles according to package instructions.

2. Lay out chopped vegetables, and a wide bowl of water to dip the spring roll
FROM DIANA CHAPLIN,
wrappers into.
CLASS OF 2012
3. Place two wrappers in water for about 10 seconds, just until they soften, then pull one
out slowly and lay flat on your work space. Absorb any excess water with a towel.

4. Add a small amount of noodles or quinoa, and various combinations of vegetables into
the center of the spring roll sheet. Don’t put in too much, just about 4 finger’s worth.

5. Pull one horizontal end of the sheet over the center contents and tuck under, then tuck
in the two ends like a burrito, and finally roll it up by pulling the other horizontal end
around the entire roll. This might take a little practice.

6. If your spring roll sheets are thin and not staying together, add the second sheet and
wrap around the first in the same way.

7. Repeat until all your veggies are used up, not letting the outside of the spring rolls touch
because they will be sticky.

8. Combine all the dipping sauce ingredients and serve!

 INGREDIENTS

• 1 or 2 bunches of kale

KALE CHIPS • Olive oil

•P
 armesan cheese, garlic, or any

other seasoning you like (optional)

FROM ANNE ANTONUCCI,
CLASS OF 2008
DIRECTIONS

1. Preheat oven to 425°.

2. Remove kale from stalk, leaving greens in large pieces.

3. Place kale in a bowl with a little bit of olive oil; use your hands to mix.

4. Place kale on a cookie sheet and sprinkle any optional ingredients on top.

5. Bake for 5 minutes or until it starts to turn brown. Keep an eye on the kale as it can

burn quickly.

6. Remove from oven and serve.

TAME A SWEET TOOTH

TREAT YOURSELF OCCASIONALLY TO NATURALLY SWEET FOODS
WITHOUT ARTIFICIAL INGREDIENTS.
 INGREDIENTS

• 1 frozen banana

BLUEBERRY • 1 cup fresh blueberries

•1
 /2 tbsp. fresh ginger, minced
BANANA GINGER
“ICE CREAM” DIRECTIONS

1. Place all the ingredients into a high speed blender and blend until just combined.

2. Pour creamy concoction into your favorite bowl, marvel at the beauty, and savor
FROM ABBY BLISS WHITE, every little bite.

CLASS OF 2012

INGREDIENTS

• 2 cups almond milk •2

 tsp. raw honey, agave nectar, or
COCOA & CHIA • ²/3 cup chia seeds coconut sugar

SEED PUDDING • 2 tsp. raw cacao powder

DIRECTIONS
FROM MARISSA VICARIO, 1. Stir together the almond milk, chia seeds, cacao powder and sweetener.
CLASS OF 2010 2. L
 et the mixture sit for 30 minutes, stirring every 5 minutes until it thickens.

3. S
 weeten to taste with raw honey or stevia. Garnish with fresh berries.
 INGREDIENTS

• 1 cup raw cacao powder •½

 cup agave nectar or ½ cup

RAW CACAO • ³⁄4 cup melted cocoa butter melted honey (add last and be

careful not to over mix)

TREATS • ½ cup melted coconut oil
• 1 ½ tsp. vanilla powder
• Dash of sea salt
•H
 emp seeds, walnuts, or cashews
•F
 ew shakes of stevia powder
FROM RAMONA BEVILLE, (optional)
CLASS OF 2010
DIRECTIONS

1. Mix all the ingredients in a blender or by hand.

2. Pour onto wax paper covered cookie sheet.

3. Refrigerate for 30 minutes.

4. Slice and snack!

FILL UP WITH FIBER

EAT DAILY FIBER TO REDUCE INFLAMMATION
AND DETOX FROM THE INSIDE OUT.
 INGREDIENTS

• 1 can of chickpeas • 1 tbsp. minced garlic

RED PEPPER • ½ cup tahini • Salt & pepper

HUMMUS • 1 lemon, squeezed • 1 red pepper

DIRECTIONS

FROM NANCY LAMB, 1. Use a food processor to blend the chickpeas with tahini.

CLASS OF 2012 2. Add the lemon juice, minced garlic, and some salt and pepper.

3. Roast and chop a red pepper, peel off the darkened outer skin, then chop and toss
in the food processor with the hummus.

4. Enjoy with vegetable sticks or tortilla chips!

INGREDIENTS

•1
 square of toasted nori sheets • Pinch of broccoli sprouts
PAM’S TOASTED • 1 tbsp. tahini •½
 jalapeno pepper or dried red

NORI WRAP • ½ carrot pepper flakes (optional)

• ¼ cucumber

FROM PAM BILFELD, DIRECTIONS

CLASS OF 2011 1. Lay out nori sheet on flat surface.

2. Mix tahini with chopped jalapeno of red pepper fl akes (optional if you like spicy).

3. S
 pread tahini slightly below center of nori sheet, being careful not to bring too
close to the edges.

4. Slice carrot and cucumber in long thin strips, then cut in half.

5. Place carrots, cucumbers, broccoli sprouts on top of tahini.

6. C
 arefully roll up the nori, but not too tight to avoid breakage.

7. Cut according to desired length.

Variations: use any fresh vegetables and herbs you like.

 INGREDIENTS

•1
 can organic chickpeas, drained •1
 tsp . dried oregano

THRIVE ROASTED & rinsed

•1
 tbsp . extra virgin olive oil
• s alt & pepper

CHICKPEAS
DIRECTIONS

FROM MARYANN JONES, 1 . Combine all ingredients in a bowl & blend well .

CLASS OF 2010 2 . Spread in one layer onto a sheet pan .

3.B
 ake at 350° for 15-45 minutes depending on whether you want them soft or
crunchy

Variations:

• Add dried herbs & spices of your choice.

•R
 oast 1 package organic grape tomatoes with chickpea mixture.

Serving suggestions:

• Serve over lettuce with crumbled feta.

`
INGREDIENTS

• ¼ cup goji berries • ¼ cup pumpkin seeds

ON-THE-GO MIX • ¼ cup mulberries • ¼ cup raisins

• ¼ cup salted cashews

FROM JESSICA WANG, • ¼ cup sunflower seeds

CLASS OF 2012
DIRECTIONS

1. Combine ingredients into a jar or plastic bag and carry in your purse wherever
you go!
 WANT TO LEARN MORE ABOUT
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