Snacks, Mini Meals & Treats

It is National Nutrition Month!

Here is Bite number two for you from me in honor…

Bite by bite


A snack is traditionally a smaller amount of food than one would normally eat at a meal. They are usually easy to prepare and consume and eaten to curb hunger between main meals. This has translated into a billion dollar market of “snack” foods; pre-packaged, non perishable and pleasurable for your convenience. 


Navigation through this pre-packaged snack food scene is difficult at best! To avoid having to choose which are good, bad, healthy, or just plain not tasty, I like to think of snacks as mini meals. This way I can avoid the pre-made snack-trap. Snacks therefore can be any food I want!


These mini meals can also be called treats. My definition of a treat is consumption of food for pleasure, and all meals, mini or not, should be just this!

I want to enjoy all food I eat, whenever it may be. 


Here are some food ideas to try for enjoyment as a snack, mini meal or treat, whichever you choose to call it. You can also refer back to Breaking the Fast for recipes to serve this purpose. 

Stuffed dates

Remove the pit from a whole date. Using hands or small utensil, stuff the date with crumbled blue cheese or an almond. Other soft cheeses or nuts are good as well! Stuff as many as desired; they keep well in the refrigerator, in a sealed container, for several weeks. 

Chocolate stack

Break a dark chocolate bar into 8-12 squares. Place half a spoonful of nut butter on top of each square. Press a walnut on top of the nut butter, so the stack holds in place. These will keep well in the refrigerator, in a sealed container, for several weeks. 

Salad skewers

On a tooth pick, gently layer 1-2 cherry tomato, 1-2 basil leafs and 1 mini mozzarella cheese ball. Make 3-4 and stash or carry in sealed container until ready to eat. Optional, and delicious, to drizzle with balsamic vinegar. 

Fruit and nut sandwiches 

Take 2 slices of whole grain or seed bread, a whole wheat pita, English muffin or tortilla and spread on 1-2 tablespoons of nut butter. Place sliced pear, apple, banana, strawberries, apricots, or other fruit or berries you like -or that is in season- in a layer over the nut butter. Optional to drizzle with honey and cinnamon. Eat open face or fold into a sandwich. Cut into small pieces to eat as finger food.   

carrotbanana loafCarrot banana loaf

4 ripe bananas
2 large carrots, shredded
⅓ cup nut butter or plain yogurt
4 tablespoons olive, avocado, grape seed or coconut oil
4 eggs
1 tablespoon cinnamon or baking spice
½ cup chopped walnuts
¾ cup coconut flour, or 1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder

Pre-heat oven to 350° F. Mash bananas in large mixing bowl, add next 6 ingredients and mix thoroughly, with beaters or by hand. Add remaining ingredients and mix until well combined. Grease 3 small or 1 large bread pan, spoon in batter and spread out evenly. For small loaves, bake for 45 min, for one large loaf, bake for 60 minutes. Let cool before removing from loaf pan to cut and serve.    

Happy Nutrition to You!!





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