Archive for Snacks

Coconut IceCream

Recipe shared by none other than my friend Molly Linek!
When Molly shares this recipe with me I was excited because just about 2 weeks ago I called my mom and asked if their was anything she wanted for me to get from the store from her.
Her response! Anything coconut 🥥 I figured that was going to be a hard one to come by knowing that I hardly ever see any coconut Ice cream products. Luckily I did And my mama enjoyed it.

This recipe reveals a healthier way to whip up some coconut ice cream I think my mama will appreciate.

So here’s to you Mom and all other coconut lovers out there!

Coconut Ice Cream
● 11/2 cupcannedcoconutmilk
● 1/2cupadditionalcoconutmilkORmilkofchoice
● 1/4cupsweetenerofchoice,suchasmunkfruit
● 1/8tspsalt
● 11/2tsppurevanillaextract
● optionalingredients-Addedunsweetenedcoconutflakestothe
*Be sure to use full-fat canned coconut milk, not lite or coconut milk beverage.

  1. Stir all ingredients together in a blender until it is smooth.
  2. Freeze the mixture in ice cube trays, then blend the frozen ice
    cubes in a high-speed blender such as a Vitamix.
  3. Either eat the ice cream straight from the machine or freeze a few
    hours for a firmer texture. While homemade ice cream is best the day it is made, you can technically keep it frozen for up to a few weeks and thaw before eating

Snack Hack- Brownie

I love me a brownie every once and a while!! Who knew a brownie nutritiously and deliciously made could be a go to before or after a workout? Friend and registered Dietitian, Molly, shares her Snack hack!

Created by: Molly Linek, MPH, RD

Need a change of flavor from the post workout smoothies?   Then this is for you!  We know our body requires some protein, fiber and healthy fats to refuel properly.  So try this “go-to” after a long chilly morning run or an evening ride.  It fills you up, refuels the body and satisfies sweet cravings.

If you really want to indulge, throw a handful of chocolate chips in and mix while it’s still hot and watch the chocolate melt as you stir. YUM


● Mix all the dry ingredients together ahead of time into resealable lunch bags.  

● Make 3-4 individual serving bags to save time.

● Write on the outside of the bag the remaining  wet ingredients using a permanent marker.  This is so much easier so anyone can pop a brownie mix in at any time without fumbling for instructions.  

● Then when it’s time to eat, combine, microwave and ENJOY!

Dry Ingredients:

1 heaping tablespoon protein powder

2 tbsp unsweetened cocoa powder

3 tbsp oat flour (for fiber)

2 tbsp monk fruit sweetener or sugar, or sub erythritol if desired

1/4 tsp baking powder

1/8 tsp salt

Wet Ingredients:

1 ½  tbsp  nut butter OR coconut oil

½ cup  milk of choice

1/2 tsp pure vanilla extract

Spray the inside of a mug with nonstick spray, add dry ingredients to the mug and add wet ingredients.  Stir until combined.

Place in the microwave for 1 minute on high heat.  Stir and place back in for 12 sec.  Enjoy!

That’s a WRAP! Egg Wrap that is.

When I say I LOVE an omelette stuffed with veggies…I mean it- Its so healthy and fulfilling.

Getting your protein (egg and another protein chicken if you choose), healthy fats, vitamins and minerals! You CAN’T go wrong with that!!!

This is an easy SNACK or preferred “breakfast” food for you to make in no time!

For egg and veggie lovers, this is for YOU, made with love, from Molly Linek, RD

Click the link below to Check it out this nutritious and delicious recipe!!

Delicious Egg Wrap


I love me some peanut butter and apples 🍎… especially with cinnamon!! Good combination source of protein and fiber. 

cinnamon in itself is one of THE BEST antioxidants you can have in your kitchen.

my friend Molly came through ONCE AGAIN sharing her nutritious and delicious snacks. (this was taken over a month ago, I just saved this)😉

The video below is a YouTube video Molly suggested and shared with me as a guide to make your best homemade peanut butter as she advised, as easy as this snack is to make its best to follow directions so not to waste good.

Molly purchased fresh ground Peanuts from Fresh Thyme. – It was only $2/pound.

Here is the video I took of when she stopped by to share her homemade PB with cinnamon apples.

Sooo good


it’s always a pleasure when Registered Dietitian, Molly stops in to share a yummy treat.

I’ve shared 1 or 2 other Energy bite recipes on my nutritious and delicious blogs. Consider this one a new addition! It smelled and tasted wonderful!

check it out!


These Lemon Cake Energy Balls are a healthy snack choice that tastes like a little bit of heaven! Store these energy balls in the freezer for an easy grab and go snack that is packed with protein, chia seeds, and tons of flavor.

2 cups chopped raw cashews
8 Medjool dates, pitted*
1 tablespoon lemon zest (about 1 lemon)
1/2 tablespoon lemon juice
¾ cup shredded unsweetened coconut
3 tablespoon chia seeds
Pinch of salt

Place cashews in a high speed blender and process on high for about 1 minute or until your cashews have turned into cashew meal.
Then, add in the rest of the ingredients (other than the chia seeds) and blend on high for 2-3 minutes or until you’ve formed a sticky dough. Add in chia seeds and pulse until combined.
Once your dough is sticky, use a tablespoon cookie scoop to form truffles. If you find your dough isn’t sticky enough to form your truffles, add more lemon juice by the teaspoon. Store in fridge or freeze half for Week 4 if following the meal plan. -Molly L.


When it comes to nutrition I have Often been asked the question about how to keep things from getting boring when figuring out a healthy and easy nutrition routine.

A lot of people seem to think that you have to eat the same thing every day and that’s just not true. That would only apply to those who truly enjoy eating the same thing every day and don’t mind it at all. But for the majority, having variation and how you prepare and cook your food makes a huge difference!

 The main differences, that make a difference, is: 

  1. how you cook your food (examples: pan seared, air fried, or grilled) 
  2. Ingredients used- change up your taste buds using different herbs and spices  
  3. How often you switch it up

Your nutrition routine  DOES NOT have to be boring but rather fun and tasty. 

Below is a great example of how you can use a main ingredient (baby spinach) in different ways , with a different taste/flavor. 

Mexican theme
Asian theme
Greek theme

Greek Yogurt Dill Dip!!!

One of the great benefits of working with a great friend who is a Registered Dietitian, is the passion they have for making healthy alternatives for people to try. Not only that, they explain why.
My dear friend Molly, in this video, stopped by my office to share her nutritious and delicious snacks.

I had to share this Greek yogurt dill dip she made.
It👏🏽Was👏🏽So👏🏽Good!!! The carrots 🥕 were sliced perfectly for dipping.

This dip is easy to make and worth whipping up in your kitchen as a snack for home, work, or on a trip!

check out the video on what ingredients to use!

The Dip

An easy and tasty dill dip recipe that has simple, clean ingredients. Perfect for veggie platters & packed lunches. packed with protein and probiotics

1 cup plain low fat Greek yogurt
Juice of ½ lemon
½ teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried dill (or sub 1 tablespoon fresh chopped dill)
½ teaspoon onion powder
½ teaspoon garlic powder
Serve with any type of fresh cut veggies

Add all of the ingredients to a small mixing bowl, Stir until well combined, taste and adjust seasoning as needed.
Serve immediately with any type of fresh cut veggies you like.
Store in the fridge in an airtight container for up to 1 week.

Side note: Molly used full fat Greek yogurt in the video


Fresh Parfait

My own Parfait

So just next-door to my job is a place called Freshii, a health food/drink restaurant. I have come to love their fresh and healthy meals/snacks they offer. It’s very convenient. One that I really fell in love with was there yogurt parfait’s. Granola at the bottom, plain Greek yogurt in the center, some more granola, then fresh fruit (strawberries and mango)…. oh that’s not it…they add a drizzle of 🍯 to top it off.

There was one recent week that I stopped over to get a yogurt parfait almost everyday. Finally I got some sense knocked into me…. Crystal, you can make this at home!!!!! Not only will it save the $ but it would taste just as great….and it did!!!

I got my usual Plain Greek Yogurt from Costco, honey, frozen fruit And some cinnamon raisin granola from Aldi!

I control how much granola, yogurt, honey, and fruit I put together to make my parfait.

Not only does it taste great but it smells great too LOL I’ve actually gotten a few Compliments on my self made parfait.

This yogurt perfay could be most likely eaten during breakfast time we’re simply as a snack the total calories range between 100 to 200 depending on how much of the ingredients you use, Especially the granola and honey.

If you enjoy a healthy and tasty 😋 parfait I encourage you to by your ingredients and whip it up in your kitchen! Enjoy!

Cucumber Zest

For those of you who like cucumbers, tomatoes and red onion…..This delicious snack is for YOU!!

For others who have never heard or tried this, it’s worth the try!!

Low in calories, Packed with nutritious antioxidants, vitamins and minerals, it will have you grabbing it out of the fridge every time! …Well I know I do. 😂

You can chop, slice, dice the ingredients however you like! I like mine cut big. Hey, still taste the same!

  • 2-3 peeled cucumbers
  • 1-2 slices (in quarters) tomatoes
  • 1/2 Red Onion
  • 1/2 tablespoon of balsamic OR EVO and vinegar
  • Salt and pepper

shake it up to mix it all in and WALLA!!!

let it marinate in the fridge to achieve the best flavor.

Baked Oatmeal Bars

Looking for a healthier breakfast option? The best way to go is make your own!  Create your own without artificial ingredients Or the added sugar.

Honest Alert! I did not try this one for myself but my mother made a batch and really liked them so, I still wanted to share and felt it was a good idea to do so!

This is An easy on the go option that could either go as breakfast or snack. Other options other than dried apricots could be; strawberries, blueberries, apples or cranberries to create a bit of sweetness to it.