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Chewy Blue-y Crunch Trail Mix

Approx. Prep Time: 5 minutes | Cook Time: none | Serves: 4

Nutrients per serving:

calories 230, fat 19 g, saturated fat 1.7 g, fiber 3.5 g, protein 8.5 g, carbohydrate 9.5 g


1/2 cup chopped walnuts

1/2 cup chopped almonds

1/2 cup unsweetened dried blueberries

1/4 cup pumpkin seeds


Mix all ingredients together. Portion and store in four containers or bags to take as an on-the-go snack. 


Cherry & Almond Butter Energy Bites

Approx. Prep Time: 30 minutes | Cook Time: 0 | Serves: 12

Nutrients per serving:

calories 129, fat 11.8 g, saturated fat 1.7 g, cholesterol 0 mg, fiber 2.4 g, protein 2.9 g, carbohydrate 4.6 g, sodium 16 mg


1/4 cup roughly chopped pecans

1/4 cup roughly chopped almonds

1/2 cup dried, tart cherries (unsweetened)

1 tablespoon chia seeds

3/4 cup almond butter

1 teaspoon almond extract

1 teaspoon vanilla extract

1/8 teaspoon cinnamon

1/8 teaspoon sea salt

Coconut oil (if necessary)



  1. In a large bowl combine the pecans, almonds, cherries, chia seeds, salt and cinnamon. Set aside.

  2. In a small, microwaveable bowl, add the almond butter and microwave for 15-20 seconds, or until almond butter melts slightly, so that it is easier to stir.

  3. Remove from microwave and add in almond and vanilla extract. Stir thoroughly until mixture is smooth.

  4. Pour almond butter mixture over nut mixture and stir to combine, ensuring everything is covered. If the mixture seems too dry, add 1/2 tablespoon (or more) of coconut oil, until it comes together.

  5. Place bowl into refrigerator and chill for 20-25 minutes, so that mixture holds together and is easier to shape into balls.

  6. Form mixture into small balls; serve immediately or refrigerate until ready to serve.

Creamy Pine Nut & Tahini Sauce

Approx. Prep Time: 15 minutes | Cook Time: 0 | Serves: 12 (2 Tbs./serving)

Nutrients per serving:

calories 133, fat 13 g, saturated fat 1.3 g, cholesterol 0 mg, fiber 1 g, protein 2.9 g, carbohydrate 3.6 g, sodium 9 mg


1 cup pine nuts

2 small cloves garlic, minced

6 Tbs. tahini (sesame seed paste), well stirred

4 Tbs. fresh lemon juice; more to taste

1 Tbs. olive oil; more to taste

Water (use more for a thinner/dressing-like consistency)

Salt to taste 

Cayenne (optional)

Chopped fresh flat-leaf parsley for garnish (optional)


In a food processor, purée the nuts and garlic until they form a paste. Add the tahini and 4 Tbs. lemon juice and purée. With the machine running, mix in cold water 1 Tbs. at a time until the sauce is thinned to the consistency of sour cream (you’ll need 1/3 to 1/2 cup water). Add 1 Tbs. olive oil (or more) for a slightly more spreadable consistency. Season with salt and another 1 to 2 Tbs. lemon juice if you like. If you’d like some heat, add cayenne to taste. This sauce thickens as it sits; add cold water as needed to thin it. Garnish with parsley and serve at room temperature. Serve with cut fresh veggies for a mid-afternoon snack.

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