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snack Recipes

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Homemade Hummus, Veggie & Sprowt Wrap
1 spinach-flavored tortilla
1/3 cup hummus
2 slices of cucumber, sliced lengthwise
Handful fresh spinach leaves
Sliced tomato
1/4 of an avocado
Fresh alfalfa or broccoli sprouts
Fresh microgreens
Basil leaves (optional)

Homemade Hummus
1/4 cup tahini
1/4 cup fresh lemon juice
2 tablespoons olive oil
1/2 cup fresh parsley (roughly chopped)
1/4 cup fresh tarragon (roughly chopped)
3 tablespoons fresh chives (roughly chopped)
1 large garlic clove (roughly chopped)
1/2 teaspoon salt
Once 15-oz. can of chickpeas, drained & rinsed
1-2 tablespoons water
Garnish with extra olive oil and chopped herbs

Homemade Hummus, Veggie & Sprowt Wrap

Creamy, cloud-like hummus meets crunchy cucumber and alfalfa sprouts in this after-school snack, sure to please even the pickiest eater.


How to make Heavenly Homemade Hummus:

In a food processor, whip up tahini and lemon juice until they are ultra smooth and creamy, about 1 and ½ minutes, pausing to scrape down the bowl of your processor as necessary.

Add the olive oil, parsley, tarragon, chives, chopped garlic, and salt to the whipped tahini and lemon juice mixture. Process for 1 minute, pausing to scrape the bowl as necessary

Add half the chickpeas to the food processor and process for 1 minute. Scrape the bowl, add the remaining chickpeas and process for until the hummus is thick and smooth, 1 to 2 minutes more.

If hummus is too thick or not creamy enough, run food processor while drizzling 1 to 2 tablespoons of water until it reaches your desired consistency. Scrape into a serving bowl, drizzle with olive oil and sprinkle with chopped herbs.


How to make Veggie & Sprowt Wrap:

Spread your hummus on the bottom 1/3 of the wrap, about 1/2 an inch from the bottom edge but spreading out on the side edges

Layer the cucumber, spinach leaves, tomato, avocado, sprouts, microgreens and basil

Fold the wrap tightly, like a burrito, tucking in all the veggies with the first roll and then wrapping firmly to the end. Cut in half and enjoy!

nutrition information

1/4 cup tahini paste
1 garlic clove, minced
1 tablespoon fresh lemon juice
1 tablespoon finely chopped dill, more for serving
salt + pepper, to taste
1/4 cup water
1 can chickpeas, rinsed and drained
1 pound english shelling peas, shelled
1 pound fava beans, shelled
1 tablespoon extra virgin olive oil
2 teaspoons red wine vinegar
handful of baby arugula
1 tablespoon chopped parsley
1-2 tablespoons toasted gluten-free breadcrumbs, ground

Chickpea Bean Bowl with Toasted Breadcrumbs + Dill Tahini

Why did the bean blush? Because he saw the chickpea! Tahini-drizzled fava beans and chickpeas flirt in fibrous harmony with this simple salad.


Whisk together tahini, garlic, lemon juice, dill, salt, pepper, and water. Set aside until ready to serve.

Cook the beans and peas. bring an inch of water to a simmer and steam the fava beans for approximately 2-3 minutes, until just tender; run under cold water to stop them cooking. place peas in steamer and cook for 1.5-2.5 minutes, until just tender (cook time depends on freshness and size of peas); rinse under cold water to stop from cooking. remove outer layer of fava beans and discard.

In a serving bowl, toss chickpea, fava beans, peas, arugula, parsley, oil, vinegar, and a few pinches of salt and pepper. toss in breadcrumbs and a few tablespoons of tahini sauce, taste and adjust seasoning; garnish with leftover dill and serve.

nutrition information

5 medium sized tomatoes, seeded and chopped – approx. (2 cups small diced tomato)
1/2 cup black beans – strained from any liquid
2 tbsp chopped cilantro
3 tbsp finely chopped red onion
3 tbsp lime juice – 1 ½ large limes
1 large avocado or two medium -peeled, pitted, and chopped
1/2 + 1/8 tsp sea salt
2 tsp apple cider vinegar
1/2 tsp chili powder
2 tsp – sriracha – OMIT if you don’t like spicy foods

Aztec Salsa

As seen on Super Sprowtz RAW Episode 5. Find every Super Sprowtz RAW Episode and more on the Super Sprowtz Youtube page!


Mix everything except beans, tomatoes, and avocado in a bowl. Make sure there is no excess water in the chopped tomatoes and add to the bowl along with beans. Stir well. Add avocado and gently mix. Add more salt, cilantro, lime juice, or spice to taste! This recipe is even better the next day!

nutrition information

The Hummus:
2-15 oz. cans chickpeas, drained/rinsed
1/4 cup lemon juice
3 cloves of garlic
1/2 cup tahini

The Salsa:
2 medium tomatoes-diced
1/4 cup diced white onions
2 tbsp chopped fresh mint
1 tbsp lemon juice

Hummus with Tomato Mint Salsa

Spice up your (snack) life! This hummus recipe provides you with a simple and easy way to make your favorite Middle Eastern snack along with tomato mint salsa for extra flavor and crunch. Tomato meets onion to give it a natural kick. For more spice, try adding a jalapeno or naturally spicy pepper to the mix.

If you’re gluten free, make sure that your tahini sauce is pure sesame seeds and says gluten free on the package! (Serves 8)


Puree chickpeas, lemon juice, garlic and 2/3 cup water in processor/blender for 3-4 minutes. Add tahini to mixture and puree 2 more minutes. If you like chunky hummus-leave some un-pureed. Season to taste with salt and pepper.

In a medium sized bowl, mix the diced tomatoes, onions and chopped mint. Add 1 tbsp lemon juice and toss mixture lightly. Let stand for 5 minutes.

Top the hummus with the salsa and enjoy!

nutrition information

Per Serving Salsa:

Calories: 11; Total Fat: 0g; Total Carbohydrate: 2g, Protein: 1g.

Per Serving Hummus:

Calories: 214; Total fat: 8g; Total Carbohydrate: 29g, Dietary Fiber: 6g, Sugars: 0g; Protein: 8g.

18 large round crackers
1 16 oz can of organic refried black beans
8oz container of sour cream

¼ a can of drained corn kernels
1 piece of fresh cilantro for hair
1 grape tomato cut in half
1 green onion chopped for eyes
1 pimiento-stuffed green olive cut in half for eyes
Assortment of red, green, and yellow peppers for mouths, noses, etc . .

Healthy Halloween Nachos

Spooky healthy nachos? You heard it right! This flavor packed dish is filled with goodies ranging from healthy black beans to the famous Todd Tomato! Tomatoes not only can improve your skin but are also loaded with all sorts of vitamins to fight off harmful diseases! Having trouble sleeping? Tomatoes are known to be included in the dream diet, literally. The amount of Vitamin C and Lycopene in tomatoes help you rest easy! Enjoy these guiltless and scary nachos with your family and friends! Decorate and play with your food to make the perfect spooky Halloween face! (Serves 18)


Stack vegetables as desired! Get creative!

nutrition information

Olive oil non-stick cooking spray
1 onion, sliced
2 cloves of garlic, minced
1 medium zucchini, sliced
1 medium summer squash, sliced
2 tablespoons pine nuts
1 oz soft goat cheese

Sautéed Zucchini

The zucchini is a summer squash, making this dish a family reunion! Squash provide dishes with a creamy yet delectable taste that we just can’t get enough of. While wonderful in taste, squash contains essential nutrients such as magnesium and Vitamin C, which are beneficial for heart health as well as conditions surrounding inflammation. Tossing the mixture with goat cheese while it’s still warm allows the goat cheese to melt and spread throughout-when in combination with the pine nuts allows for a creamy and crunchy texture. It’s almost too good to be true!  (Serves 3)


Heat olive oil spray on a pan over low-medium heat. Add onion and sautee until it begins to soften and add garlic. Cook for a couple more minutes. Add zucchini and squash, cook for another 5-10 minutes until mixture begins to turn a golden brown. Toss with pine nuts and goat cheese.

nutrition information

Calories Per Serving: 114; Total Fat: 8g; Total Carbohydrate: 10g, Dietary Fiber: 2g, Sugars: 4g; Protein: 4g.

2 cups water
1/2 cup brown rice
1/4 cup quinoa
2 tablespoons olive oil
1 cup, finely chopped shitake mushrooms
1 small red onion, finely chopped
1 tablespoon fresh sage
1 tablespoon cinnamon
1/4 cup low-fat cream cheese
1/4 cup of dried cranberries or raisins
5 medium apples

Mushroom Stuffed Baked Apples

As a sweet, fall recipe try these baked apples to tease your kids. They won’t even know that they’re good for ‘em!

The natural sweet flavor of the apples, along with the savory mushroom and sage flavorings, makes these stuffed apples a fall favorite. For a richer and fuller taste, substitute one cup of the water with one-cup low-sodium vegetable broth. (Serves 10)


Bring 1 cup water to a boil in a saucepan. Add rice and cook for 40 minutes, or until all the liquid is absorbed. In a separate pan, mix 1/2 cup water with quinoa and cook for 15 minutes, or until quinoa is fluffy and water is absorbed. Mix the prepared quinoa and rice together and set aside.

Preheat oven to 350 degrees. Heat 1 tablespoon olive oil in a pan and add mushrooms and onions, sauté until they begin to brown. Stir in rice mixture, sage and cinnamon. Remove from heat and add cream cheese to the mixture, then fold in cranberries or raisins.

Remove core and seeds of the apples (preserving the bottoms, so the stuffing doesn’t go through), and fill apple centers with stuffing, Put into casserole dish and fill dish with 1 cup water. Cover pan with tin foil and bake for 1 hour or until apples are so soft that you can sink your teeth in!

nutrition information

Calories Per Serving: 150; Total Fat: 4g; Total Carbohydrate: 27g, Dietary Fiber: 4 g, Sugars: 11 g; Protein: 2 g

2 cups ground flaxseeds
3 tablespoons whole flaxseeds or sesame seeds
1/2 cup grated parmesan cheese
1 teaspoon onion powder
1/2 teaspoon sea salt
1 large egg
2 tablespoons extra-light olive oil or coconut oil, melted
1/2 cup water
1 teaspoon coarse sea salt or spices mix such as garlic, cumin, and chili

1 pound spinach, tough stems discarded
1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
1 1/2 cups Greek yogurt
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 bunch watercress, coarsely chopped, plus small sprigs for garnish
Coarse salt and freshly ground pepper

Spinach and Watercress Dip with Flaxseed Crackers

Doesn’t the title just say it all?! This super powered recipe is filled with nutrients and vitamins that will keep you full and satisfied! The low calorie spinach dip with non-fat Greek yogurt is a great alternative to those cream filled dips. Spinach is a good source of Omega 3 Fatty Acids and it strengthens the bones. It is also great for green smoothies and nourishes the eyes! This spectacular dish is served with gluten-free flaxseed crackers, which are heart healthy and easy to make! Sammy Spinach says “serve this mouth-watering dish to your family and friends for a super powered time!”  (8 servings of Dip/40 Crackers)


For the crackers:

Preheat the oven to 325°F. In a large bowl, combine ground flaxseeds, whole flaxseeds or sesame seeds, parmesan cheese, onion powder, and 1/2 teaspoon of sea salt. In a medium bowl, whisk together the egg, oil, and water. Pour into the flaxseed mixture, and mix thoroughly. Cover two baking sheets with parchment paper. Spoon half of the mixture onto each parchment, shape each into a loose ball, and cover each with another sheet of parchment paper. Using a rolling paper, flatten to 1/8-inch thickness. Remove the top layer of parchment paper, sprinkle with coarse sea salt or desired spices, and bake for 25 minutes, or until the center is firm. Cool for at least 30 minutes. Break by hand or cut with a pizza cutter into crackers of desired size.

For the dip:

Wash spinach; drain, but do not dry. Transfer to a large stockpot. Cover, and cook over medium-high heat, stirring occasionally, until wilted, about five minutes. Transfer to a clean kitchen towel, and squeeze out excess liquid. Let cool slightly; coarsely chop. Set aside. Heat oil in a medium sauté pan over medium heat. Add onion and cook, stirring occasionally, until soft and translucent, about 8 minutes. Transfer to a plate, and let cool slightly. Whisk together yogurt and lemon zest, and juice in a medium bowl. Stir in spinach, onion, and watercress; season with salt and pepper. Garnish with watercress sprigs, if desired.

nutrition information

Calories Per Cracker: 57; Total Fat: 4g; Total Cholesterol: 6mg; Total Sodium: 54mg; Total Carbohydrates: .3g; Dietary Fiber: 3g; Protein: 4g

Calories Per Serving (Dip): 64; Total Fat: 3g; Total Sodium: 61mg; Total Carbohydrates: 5g; Protein: 6g

2 large vidalia or spanish onions, 1/2 inch slices
1 1/2 cups low-fat buttermilk
1 cup whole wheat flour
1 large egg
1 cup whole wheat bread crumbs

Baked Onion Rings

A healthy, kid-friendly way to make onion rings.  Baking removes a good deal of fat (not to mention hassle) and using whole wheat bread crumbs means that you won’t be sacrificing any crispiness by baking the rings instead of frying. (Serves 5)


Preheat your oven to 350 degrees. Separate the onion slices into rings, saving the core and the very small rings for another use.  Arrange the slices in a baking dish and pour the buttermilk over the onions.  Turn the onions over in the buttermilk a few times to make sure that they’re completely coated.  Let the onions soak in the buttermilk for 25 minutes.

NOTE: If you’re pressed for time, you can skip the soaking step and instead start the recipe by combining the buttermilk with the eggs.

While the onions are soaking in buttermilk, place the flour in one of the bowls and add 1/2 teaspoon of salt and 1/4 teaspoon of pepper, stirring to combine.  Crack the eggs into the second bowl and beat well.  Add the breadcrumbs to the third bowl.

Working with a couple of rings at a time, remove the rings from the buttermilk, allowing the excess to drip off.  Dredge the rings in the whole-wheat flour and toss to coat.  Shake off the excess flour and give the rings a dunk in the eggs, then the breadcrumbs, making sure that they’re mostly covered.  Arrange the rings on a baking sheet that has been sprayed with cooking spray, trying not to let the edges tough.  Once all the slices have been coated, spray them lightly with cooking spray and sprinkle over some more salt and pepper.  Bake in the oven for about 20 minutes, until the onions are tender and they turn a golden brown.  Serve immediately with the dipping sauce of your choice.

nutrition information

Calories Per Serving: 308; Total Fat: 7g; Total Carbohydrate: 47g, Dietary Fiber: 5g; Sugars 12g; Protein: 16g.

3 heads of garlic
6 teaspoons olive oil

Garlic Paste

Garlic is both powerful in taste, smell and physiological benefits. Oven roasted with oil makes paste that is not only sweet but can be used in both sauces, or alone as a spread. Garlic has cardiovascular protective effects via protection from oxidative stress on blood vessels and cells, as well as preventing blood clots from forming throughout the body. As heart disease starts at a very young age, it’s important for you and your family to take care and consume heart healthy foods regularly.


Preheat your oven to 400 degrees. Cut the tops off of the garlic (to ensure the garlic is exposed from inside the cloves).

Drizzle the head of garlic with 2 teaspoons olive oil or until covered and season with salt and pepper. Wrap garlic with tin foil and place in the oven for 45 minutes or until insides are soft.

Cool garlic until cool enough to touch and use a spoon to squeeze the insides of the garlic out. Use to top your favorite French whole wheat or gluten free. or in a whole wheat (or brown rice) pasta dish

Bon Appetite!

nutrition information

Calories Per Serving: 426; Total Fat: 28g; Total Carbohydrate: 42g, Dietary Fiber: 3g, Sugars 1g; Protein: 8g.

4 large cloves garlic
1 teaspoon extra-virgin olive oil
1/4 teaspoon salt
1/2 baguette, cut in half lengthwise

Low Fat Garlic Bread

Low-Fat Garlic bread? You heard it right! This comforting classic is a perfect addition to any meal! The zesty garlic and the crispy bread work together to light up your taste buds! Not only is garlic packed with antioxidants, it strengthens the immune system to fight those winter colds! If you want to add some flavor to this already mouth watering dish, throw some finely chopped tomatoes for some more super powers! Todd Tomato and Gita Garlic are a match made in heaven!


Preheat oven to 450°F.

Place garlic in a small saucepan with enough cold water to cover and bring to a simmer over low heat. Cook 3 minutes and drain.

Mash the cooked garlic, oil and salt in a small bowl with the back of a spoon until a smooth paste forms. Spread the mixture over the cut surfaces of the bread.

Place the bread on a baking sheet and bake until the bread begins to brown around the edges, 4 to 6 minutes. Slice and serve.

nutrition information

Calories Per Serving: 113; Total Fat: 2g; Total Carbohydrate: 22g; Sodium: 338mg; Potassium: 12mg; Dietary Fiber: 4g; Protein: 6g

Ranch dip
Sliced mushrooms
Red bell peppers slices
Celery sticks or sugar snap peas
Cucumber sliced
Broccoli florets or cauliflower florets
Carrot sticks
Green bell peppers
Cherry tomatoes

Skeleton Veggie Tray

Who doesn’t like eating bones?! Just kidding! This Skeleton Veggie Tray is filled with super powered vegetables to keep your bellies full! Assembling this masterpiece is just as fun as eating it! Chop up these colorful vegetables and make a fun skeleton with your friends and family! This is a perfect appetizer for a big game or a Halloween party! What are you waiting for? Get chopping!


Use vegetables to assemble a skeleton. You can really use any kind you want, but this is how we suggest assembling it.

Use ranch dip as the head, cucumbers as the spine, red pepper slices for the ribs, celery or snap peas and carrot sticks for the legs, mushrooms slices for the pelvis, broccoli florets or cauliflower florets and green bell peppers for feet and hands, olive slices for the eyes, bell pepper chunks for the nose, and cherry tomatoes or red bell pepper for the lips.

nutrition information

1/2 cup pumpkin puree
½ cup carrot puree
1/2 very ripe medium-sized banana
3/4 cup fat-free vanilla yogurt
1 tbsp honey
1/2 tsp pumpkin pie spice
1/4 tsp vanilla extract
1 cup crushed ice

Pumpkin Smoothie

Fall is a great time for pumpkin spiced everything. Pumpkin Spiced Lattes, pumpkin pie, pumpkin sorbet, pumpkin awesomeness! While the surplus of pumpkin flavoring is a joyous occasion for your taste buds, it is less joyous for your wasteline. Never fear, the pumpkin smoothie will satisfy that sweet tooth and give you the early morning pick me up without the calories! This smoothie is loaded with nutrients that will start your day on the right foot. It is almost like a chilled pumpkin pie in a glass, but without the fat and calories! This fun drink will be sure to bring all smiles around the table and is great for all ages!


First puree your pumpkin and carrots. Once it is a smooth and soft consistency place all remaining ingredients in a blender and puree until smooth, making sure the ice is completely crushed. Makes two servings.

nutrition information

Per 8-10 ounce serving: Calories; 167; Fat: .7g; Carbohydrate: 34g; Fiber; 3g; Protein:

1 cup whole wheat pastry flour
1 tsp baking powder
1/2 tsp salt (fine grain sea)
1 cup rolled oats
2/3 cup chopped walnuts
1 cup shredded carrots
1/2 cup maple syrup (real, room temperature)
1/2 cup coconut oil (unrefined, fragrant, warmed until just melted)
1 tsp fresh ginger (grated)

Carrot Oatmeal Cookies

Healthy cookies? Yup! These cookies have no refined sugar and include our favorite super hero, Colby Carrot! These vegan cookies are perfect for a healthy dessert! The simple ingredients in these cookies make them so easy to throw together. Bake these up for your family and friends and everyone will be asking for seconds! These cookies are simply finger-lickin’ good! Makes 30 cookies.


Preheat oven to 375F degrees and line two baking sheets with parchment paper.

In a large bowl whisk together the flour, baking powder, salt, and oats. Add the nuts and carrots. In a separate smaller bowl use a whisk to combine the maple syrup, coconut oil, and ginger. Add this to the flour mixture and stir until just combined.

Drop onto prepared baking sheets, one level tablespoonful at a time, leaving about 2 inches between each cookie. Bake in the top 1/3 of the oven for 10 – 12 minutes or until the cookies are golden on top and bottom. Makes about 2 1/2 dozen cookies.

nutrition information

Calories Per Cookie: 90; Total Fat: 5g; Total Cholesterol: 0mg; Total Sodium: 25mg; Total Carbohydrate: 11g; Sugars: 4g; Protein: 2g

hummus (any brand, flavor you want)
finely shredded carrots
green onions
pita chips (any brand, flavor you want)

Hummus Pumpkin Plate

What says Halloween more than Pumpkin Hummus?! This quick and easy snack is a perfect way to start the season of scares! This nutritious plate is filled with super powered carrots that are great for your eyesight! Not only are carrots filled with Vitamin A, they help strengthen your gums and prevent tooth damage! This is a Colby Carrot certified snack! Try these at your next dinner to celebrate the spooky season!


Take one large spoonful of hummus and put it into shape of a pumpkin. Take a slice or two of green onions and use them as the stem of the pumpkin. Place pita chips on the plate and enjoy!

nutrition information

1 16 oz jar of almond butter
4 granny smith apple
5-4 almond slivers
1 carrot

Green Meanies

Green Meanies and Halloween go together like peanut butter and jelly!! These creative snacks are a healthy and nutritious alternative to those sugar filled candies! Not only are these Meanies filled with healthy fats, they’re fun and easy to make! The almond slivers and chopped carrots make perfect spooky fangs! Gather everyone around the table and make these for a fun Halloween treat!


Place apple, stem side up, on cutting board. Cut away 2 halves from sides of apple, leaving 1-inch-thick center slice with stem and core. Discard core slice. Cut each half round in half. Then cut each apple quarter into two wedges using a crinkle cutter. Each apple will yield 8 wedges.

Spread 2 teaspoons of nut butter on wide edge of apple slice. Top with another crinkled edge apple slice, aligning crinkled edges to resemble jaws. Insert almond slivers and carrots to make fangs.

nutrition information

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