Banana Nut Med Muffins

Most muffins are just a step away from cake with lots of added sugar. Not these med muffins! These muffins have no added sugar and super healthy fats from nuts. They are one of my favorite things to find in my lunch box. Use muffin papers and spray them with non-stick spray for the best… Read more »

Med Meringues

Meringue cookies are usually just egg whites, flavoring and sugar. These unbelievably delicious Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with med influence, healthy fat, and low sugar. You can use any combination of nuts and seeds. If you have small or medium eggs, use an… Read more »

Med Morning Muesli

Muesli by any other name is cold oatmeal – and it rocks! Whenever I travel to Europe, especially when on a cruise, one of the things I look forward to is the Muesli. When we see Muesli in the stores in the US it is a cold, ready-to-eat cereal like granola. While this is technically… Read more »

Fruit Smoothie

The ingredients in this recipe can be varied according to taste and availability. Kale can be substituted for spinach, and any other fruits can be used as well. Using some frozen fruits will help make a cold, refreshing smoothie. Adjust amount of milk to make it thicker or thinner based upon taste preference. Serves 3… Read more »

Banana Granita with Blueberries

This frozen treat makes a simple and refreshing dessert similar to ice cream. We’ve topped our recipe with frozen blueberries, but any fresh or frozen fruit would make a great topping. A sprinkling of your favorite nuts or seeds would also be a great addition. Put peeled and quartered bananas in a freezer bag and keep… Read more »

Coconut Crunch Stuffed Prunes

Don’t let the word prune scare you away from this recipe. These little bite-sized treats are delicious. They are easy to make and look pretty impressive as well. They’re the perfect blend of sweetness and crunch. Serves 5 Serving Size: 5 prunes Prep Time: 20 minutes Cook Time: 10 minutes Cool Time: 1 hour    … Read more »

Microwave Baked Apples

This is a super easy and super delicious dessert or snack. Any apple will work but firm apples such as Fuji, Gala, or Braeburn work best. You can change it up with different spices to suit your tastes. Serves 2 Serving Size: 1 apple Prep Time: 5 minutes Cook Time: 4 minutes Cool Time: 2… Read more »

Baked Pumpkin Yogurt

This delicious baked pumpkin yogurt recipe is perfect for fall or winter! It’s also a very filling snack and packed with flavor.  Bake in a square pan or in a muffin tin for single servings. Sprinkle extra cinnamon on top before serving.  Serves: 9 Serving size: 1 square or baked yogurt cup Prep time: 5… Read more »

Fruit Chaat

This is an Indian-style sweet and savory snack that is super easy to prepare. You can vary the fruits to your liking and what’s readily available.   Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Cook Time: 5-8 minutes (30 minutes if roasting sweet potato) Total Time: 25-28 minutes (50 minutes if roasting… Read more »

Baked Berry Yogurt

This tasty recipe is perfect for when you need a quick breakfast or snack. Packed with protein, baked yogurt is an exciting new way to keep you satisfied. Mix and match berries of your choice. Serves: 9 Serving size: 1 baked yogurt cup or square Prep time: 5 minutes Cook time: 20-40 minutes Total time:… Read more »

Peanut Butter and Apple Slices Sandwich

Is peanut butter and jelly a staple at your house? Try this simple twist on an old favorite to ditch the extra sugar, boost the crunch factor, and amp up the nutritional benefits. Serves 1 Serving Size: 1 sandwich Prep Time: 4 minutes Total Time: 4 minutes Ingredients: 2 slices 100% whole-wheat bread 2 tablespoons… Read more »