Tag Archives: snacks

  1. Is Snacking Healthy? Should You Snack? + Smarter Snack Ideas

    Is snacking healthy? Should you snack? If you find you are chronically grazing on many small meals throughout your day because of excessive hunger, you can likely blame imbalanced blood sugar and not eating for satiety. In this post we talk about snacking along with some healthy snack ideas for when a gap snack might be necessary.

    Is Snacking Healthy? Should You Snack? + Smarter Snack Ideas

    Is Snacking Healthy? Should You Snack?  

    Let’s talk about snacks baby. Let’s talk about you and me. Let’s talk about all the good things and the bad things, that may be. Let’s talk about snacks! hahah. Sorry. I digress. Seriously though. Determining what to eat is challenging enough of a question, but add to that, the question of when and how often to eat – this adds a whole new additional layer of unanswered inquiries and confusion for many.

    Smaller More Frequent Meals Helps Boost Metabolism, Right?

    While convention nutritional advice long touted 5-6 small meals throughout the day as a means to increase your metabolism and encourage fat loss, this antiquated approach doesn’t look at the full scope of our day and what is actually happening in the body with every snack or small meal. For so long, many “experts” believed the idea that many small meals is theoretically “stoking the metabolic fire,” while less frequent meals “slow your metabolism.” The thought process was that eating many small meals keeps your metabolism plugging away at a high rate for the entire day, helping you burn more fat. Conversely, it was thought that going too long between meals slows down your metabolism, so that when you do eat, your body is sluggish to respond to the caloric load and you end up storing it as fat.

    Sounds pretty smart, right? But, guess what, it’s just not true. There isn’t any science to support it or research that proves smaller, more frequent meals has any metabolic advantage.

    What we do know, as research has shown, the more you eat the more insulin your body releases, and this constant output of insulin interrupts the intended flow of blood sugar.

    With every meal there is a rise in our blood sugar (which is just the amount of free glucose in our bloodstream) then a release of insulin follows. With lots of small meals through the day that means a blood sugar rollercoaster of highs and lows that can cause additional cravings, fat storage, mood changes, irritability and more.

    Besides that, with every meal or snack that we eat, our body has to begin the process of digestion, this takes energy and time, as your body is breaking down the food into usable molecules that are absorbed by the body and utilized appropriately. This process takes energy away from other repairs and tasks your body should be doing. Anything we eat that the body cannot absorb or use in some capacity is then stored as fat. Whenever we snack this stops the process of our body using stored body fat in between meals.

    The goal is to instead build a day with more steady blood sugar by getting enough fat and protein at every meal to reach satiety and not solely relying on refined starchy carbs and sugar for quick hits.

    Read the rest of this entry »

  2. How-to Build an Epic Grain-free Cheese and Charcuterie Board

    How-to Make an Epic Paleo-ish Meat and Cheese Board

    How-to Build an Epic Grain-free Cheese and Charcuterie Board

    When it comes to entertaining, boards are the ultimate in wow factor without a ton of fuss. More specifically I am a HUGE fan of cheese and meat boards. Selfishly when entertaining, since I prefer to avoid grains and greasy chips and snacks, cheese and charcuterie boards offer a great, pretty low maintenance way for me to have everything that I want, while still making all of my guests happy.

    My cheese and charcuterie boards are generally focused around being totally grain-free and then depending on my guests, I will often have a generous pile of toasted crostini, that I serve to the side, separately for the non gluten-free or grain-free folks. I simple arrange sliced crostini in a single layer on a cookie sheet, brush both sides with olive oil and toss under the broiler for a few minutes on each side. Add a sprinkle of sea salt. It’s the fastest way to lots of toast.

    Follow along for all of my tips on How-to Build an Epic Grain-free Cheese and Charcuterie Board.

    Read the rest of this entry »

  3. Gluten-free and Paleo Super Bowl Recipes

    Gluten-free and Paleo Super Bowl Recipes

    Gluten-free and Paleo Super Bowl Recipes

    Whether you care about the teams in this year’s Super Bowl or not, this list of over 75+ Gluten-free and Paleo Super Bowl Recipes is sure to make your party a touchdown! Every single recipe here is gluten-free and grain-free, most are Paleo and lots are Whole3o compliant!  This round-up of Super Bowl Recipes will ensure that you have a tasty kick-off to your Super Bowl feast! Promise.

    Appetizers and Small Bites

    Dips and Salsas

    Soups, Stews & Chilis



  4. Real Food Halloween Treats

    Real Food Halloween Treats

    The last remnants of summer have all but disappeared, the sun is setting early, leaves are changing colors and the smell of fall is definitely in the air. Or maybe it’s the cloud of the pumpkin-spiced-everything obsession always wafting just above us. Either way, this is one of my favorite times of year. Jack O’Lantern carving, houses all throughout the neighborhood are decked out in their spooky accoutrements, and the very visceral excitement from all the kids for this year’s costume can be felt no matter where you go. Though it’s been quite sometime since I’ve thrown on a mask and taken to the streets for some good old fashioned trick or treating, I do still find myself wanting to indulge in the treats. I am only human, after all.

    I am not so extreme or excessive in my approach to eating and food to that I think that Halloween should be celebrated with raw veggies and dollar store toys, rather I try to encourage the idea of homemade, real food options wherever possible. So, I thought a list of some of my favorite Real Food Halloween Treats would be a great idea and it might inspire you to try a few homemade options this year, rather than the creepy, scary packaged stuff, loaded with high fructose corn syrup, hydrogenated oils and artificial colors and flavors! Also, I am really showing my cards here and you’ll clearly spot my obsession with chocolate.

    Read the rest of this entry »

  5. 15 Gluten-Free Snack Ideas

    Roasted Spiced Chickpeas

    Looking for some healthy gluten-free snack options? Here is a list of 15 of my favorite go-to quick eats that are all naturally gluten-free!

    Read the rest of this entry »

  6. A Super Healthy Gluten-Free Super Bowl – A Recipe Round-Up

    A Super Healthy Gluten-Free Super Bowl - A Recipe Round-Up

    Are you looking forward to celebrating the big game, but not looking forward to all the junk food that will likely be laid out for hours of grazing? With the help of some of my favorite gluten-free bloggers, here is a list of some of our very favorite snacks, appetizers, finger foods, sweets and the like, that would be perfect for any Super Bowl celebration. Some of the recipes are vegan, some dairy-free, but ALL of the recipes below are gluten-free and mostly healthy (everything in moderation, right? So pick and choose your favorite recipes and make yourself the perfect healthy super bowl menu! I broke it down into quarters to have fun with it, I cannot even imagine actually consuming this much food per quarter, however. Healthy or not, you may have to be rolled out of that party!

    We are celebrating at my parent’s house, as we do every year. Both of my sisters and their kids will be there, as well as our good friends Karen and Vinnie. We will eat, drink, watch the game and criticize the commercials! It’s gonna be great. Although I am rooting for the 49ers, San Francisco doesn’t have a lot of foods it is known for, so I am making some grain-free crab cakes in honor of Baltimore!! I hope the recipes works. Look for it soon, if it does.

    What do you have planned for the big game on Sunday? 

    Thanks so much to all of the lovely bloggers for  allowing me to share their recipes. Please take the time to check out each of their websites!

    A Super Healthy Gluten-Free Super Bowl - A Recipe Round-Up

    The First Quarter

    Buffalo Spiced Cocktail Nuts {Gluten-free + Low Carb} from All Day I Dream About Food
    Creamy Indian-Spiced White Bean Dip {Gluten-free + Vegan} from Tasty Yummies
    Homemade Gluten-Free “Cheez-it” Crackers from Beard and Bonnet
    White Bean and Artichoke Dip {Gluten-free + Vegan} from Sarah Bakes Gluten Free Treats
    Chipotle Cheese Crisps {Gluten-free + Grain-free} from All Day I Dream About Food
    Spicy Chickpea Crackers with Chives {Gluten-free + Vegan} from Tasty Yummies
    Roasted Tomatillo Salsa {Gluten-free + Vegan} from Beard and Bonnet
    Curry Kale Chips {Gluten-free + Vegan} from Tasty Yummies


    A Super Healthy Gluten-Free Super Bowl - A Recipe Round-Up

    The Second Quarter

    Creamy Triple Pepper and Kale Dip {Gluten-free} from E.A. Steward, RD
    Eggplant and Roasted Red Pepper Dip {Gluten-free + Vegan} from Tasty Yummies
    Raw Cultured Cashew “Cheese” {Gluten-free + Vegan} from Lexie’s Kitchen
    Pumpkin Pesto Bruschetta {Gluten-free} from E.A. Steward, RD
    Vegan Grain-free Stuffed Mushrooms {Gluten-free + Vegan} from Tasty Yummies
    Raw Nacho Cheese Sauce {Gluten-free + Vegan} from Lexie’s Kitchen
    Roasted Garlic & Kale Hummus {Gluten-free + Vegan} from Tasty Yummies
    Gluten-Free Crackers from Sarah Bakes Gluten Free Treats


    A Super Healthy Gluten-Free Super Bowl - A Recipe Round-Up

    The Third Quarter

    A Healthier Crock Pot Cincinnati Chicken Chili Recipe {Gluten-free + Dairy-free option} from Jeanette’s Healthy Living
    Baked Falafel Bites with Creamy Tahini Dressing{Gluten-free + Vegan} from Tasty Yummies
    Southwestern Salsa Salad {Vegan & Gluten-Free} from Beard and Bonnet
    Polenta Rounds with Eggplant Caponata {Gluten-free + Vegan} from Tasty Yummies
    Mushroom Pesto Pinwheels {Gluten Free + Dairy Free} from Cara’s Cravings
    Sweet Potato & Black Bean Patties {Gluten-free + Vegan} from Tasty Yummies
    Dairy-Free Jalapeno Poppers {Gluten-free + Dairy-free w/Vegan option} from Lexie’s Kitchen
    Zucchini Socca with Caramelized Onions {Gluten-free + Vegan} from Tasty Yummies


    A Super Healthy Gluten-Free Super Bowl - A Recipe Round-Up

    The Fourth Quarter

    Gluten-Free Chocolate Cranberry Walnut Cookies {Gluten-free + Dairy-free} from Jeanette’s Healthy Living
    Gluten Free Peanut Butter M&M Cookies from Sarah Bakes Gluten Free Treats
    Grain-Free Chocolate Chip Cookie Bars {Gluten-Free + Dairy-Free} from Tasty Yummies
    Chocolate Covered Mint Patties {Gluten-free + Vegan} from Cara’s Cravings
    Nutella Yogurt Fruit Dip {Gluten-free} from Sarah Bakes Gluten Free Treats
    Chocolate Chip Cookie Dough Raw Bars {Gluten-Free & Vegan} from Beard and Bonnet
    Rosemary Caramel Almond Popcorn {Gluten-free + Vegan} from Cara’s Cravings
    Dark Chocolate Bark with Pistachios Dried Bing Cherries and Grey Sea Salt {Gluten-free + Vegan} from Tasty Yummies

  7. Vegan Grain-free Stuffed Mushrooms (Gluten-free + Vegan)

    Vegan Grain-free Stuffed Mushrooms (Gluten-free + Vegan)


    If you know me even just a little bit, you’d know how much I love a good party, especially those centered around eating, and OK yes, drinking, too! Everything in moderation, right? I love an excuse to wear a fun outfit, make some special treats and just enjoy myself. Our house is fairly small so it is very rare that I entertain at home, so I have to wait on other people to have parties and invite me, but when they do, I always jump at the chance to create something yummy to share with others. Besides the joy I get by making people happy with the food I make, the biggest reason I enjoy bringing something to share is the guarantee that I will have at least one thing to eat. Being that I am gluten-free and dairy-free and I also refrain from eating processed foods, it can be quite hard to indulge at parties and other get-togethers.

    Vegan Grain-free Stuffed Mushrooms (Gluten-free + Vegan)


    The other reason I love being able to bring some food to share to a party, is so I can spread the good word about eating clean and healthy. I think many people attribute the words “clean”, “processed-free” or even “gluten-free”, to mean taste-free and unexciting. I love changing people’s perceptions on food and eating and showing them just how much fun you can have with your food, even with a clean diet.

    This recipe would be great for many different types of cocktail parties, whether it be a casual sports party for the Super Bowl or a fancy New Year’s Eve bash. They are as dressed down or dressed us as you need them to be. These stuffed mushrooms are grain-free and vegan, they are perfectly bite-sized and so full of flavor and texture. They are so quick to make, too. Plus, you could make these ahead of time, stuff them and put them in the oven just before the guests start to arrive.

    Vegan Grain-free Stuffed Mushrooms (Gluten-free + Vegan)


    These Vegan Grain-free Stuffed Mushrooms are so simple to make and are the perfect small-bite party food. If the party isn’t at your place, make them ahead and pop them in the oven just before serving at your holiday or cocktail party destination. They are of course perfect for any gluten-free and/or vegan eaters, but I promise all of the party guests will enjoy them and the bonus is they are easy on the waistline at a time of year when temptation is around every corner.

    It was fun making these on a random work day (since we work from home) and eating them in the middle of the day, felt like we had a little party of our own.

    Do you like bringing a dish or a treat to share when you go to a party or would you rather just eat what others make?

    This recipe was originally shared on Cara’s Cravings as part of her Clean Eating Cocktail Party. Cara’s site is full of creative and delicious recipes that are always seasonally inspired and clean. Cara’s recipes will always give you the excitement and comfort we crave from food, but without any of the guilt.

    Vegan Grain-free Stuffed Mushrooms (Gluten-free + Vegan)

    [print_this]Vegan Grain-free Stuffed Mushrooms
    YIELD: 4-8, depending on size and quantity of mushrooms
    What’s a party without the ever-popular stuffed mushrooms? These ones are loaded with walnuts, spinach and sundried tomatoes, a savory burst of flavor to feed any appetite.

    • 1 1/2 lbs. mushrooms, you can use baby portobellos, cremini or button
    • 2 tablespoons olive oil
    • 1/4 cup fresh parsley, roughly chopped
    • 1 small red bell pepper, finely chopped – reserve a little for serving
    • 1 small shallot, finely chopped
    • 2 cloves garlic, finely minced
    • 1/4 cup sun dried tomatoes, finely diced
    • 3/4 cup walnuts, finely, roughly chopped
    • 1 cup baby spinach, finely, roughly chopped
    • salt and pepper, to taste

    Preheat the oven to 375ºF.

    Remove the stems from the mushrooms, set aside to dice and add to the filling. Brush mushrooms with a little olive oil, place stem side up and bake for 8-10 minutes.

    In a medium pan over medium-high heat, add 1 tablespoon of olive oil. Saute the shallots, bell pepper, garlic and sun dried tomatoes for about 3 minutes until they start to get tender. Add in the parsley, finely chopped mushroom stems and chopped walnuts, cook another 2-3 minutes. Add in chopped baby spinach and allow it to wilt. Salt and pepper to taste.

    Remove the mushrooms from the oven, pour off or soak up any water that accumulates in the mushrooms. Spoon the filling into the mushrooms and bake for an additional 10-12 minutes. Topped with fresh, raw diced red bell peppers and serve warm.[/print_this]


  8. Chipotle Hummus

    I have been making this hummus for years and it is always a hit at parties. There is just the right amount of spiciness with a smokey heat that sneaks up on you from the chipotles. I try to buy low or no sodium organic garbanzo beans (chick peas) when they are available, so I can control the salt myself. Garbanzos are naturally high in fiber and low in fat so this is a perfect snack with carrots when you have the munchies.


    Chipotle Hummus
    Makes 3 cups
    2 cans (15.5 ounces each) garbanzo beans (chick peas)
    1/3 cup fresh lemon juice
    1/4 cup tahini
    2 cloves garlic, chopped (I used 1 this time since it was HUGE)
    1 1/4 teaspoons coarse or kosher salt
    1 T olive oil
    1 or 2 chipotle peppers canned in adobo, chopped*

    * sometimes I just put a tablespoon or two of the adobo sauce instead of the peppers – go easy with this if you don’t like spicy, it can get spicy quick

    Reserve 1/4 cup liquid, rinse and drain 2 cans of chickpeas. Place chickpeas and reserved liquid in a food processor. Add 1/3 cup fresh squeezed lemon juice, 1/4 cup tahini, well stirred, 2 garlic cloves, chopped, chopped chipotles, and 1 1/4 teaspoons coarse salt. Process until smooth. I drizzle in just a bit of olive oil while its processing, it makes it even smoother and gives it a bit of a better taste. To store, refrigerate in an airtight container up to 1 week.

    Sprinkle a bit of cayenne or smoked paprika and drizzle a bit of olive oil on top when serving. Serve with pitas, tortilla chips, crackers, raw veggies, on a sandwich and more.

    Other variations:

    Try making with roasted garlic instead of raw garlic.
    Add roasted red peppers.
    Substitute cumin for chipotle.
    Blend in 1 cup of roasted vegetables such as eggplant, zucchini, bell peppers, and garlic for a roasted vegetable hummus.
    For olive hummus, fold in 3/4 cup of chopped green or black olives.
    Try adding some lightly toasted walnuts or pine nuts for a yummy nutty hummus.

    Do you have any other hummus variations you would like to share?

    **The beautiful bowl above is a handmade pottery bowl made by a good friend of mine, Karen Felicetta. I love the way this hummus looks served in this bowl.

DISCLAIMER: This website is written and produced for informational and educational purposes only. Statements within this site have not been approved by the FDA. Content should not be considered a substitute for professional medical expertise. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. Please seek professional help regarding any health conditions or concerns. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.