On-the-Go Protein Snacks

Tasty and healthy, these small little bites of superfood satisfy cravings and stop hunger pangs. I learned the basic recipe while on a cleanse. It has, for the most part, replaced bread, chips and other snacks at our house.IMG_0586

Once you have a feel for the basic ratio of wet to dry ingredients, you can add whatever you have on hand when you are in the mood to make these.

Wet Ingredients:
3 tblsp. Ghee
3 tblsp. Almond Butter (Peanut Butter, Sunflower Seed Butter…or any kind of ‘hard’ nut spread)
3 tblsp. Coconut Oil
1 tblsp. cold pack Honey
1 tsp. vanilla

* To make mixing easier, it is best to let these ingredients come to room temperature before starting.

Dry Ingredients:

4 cups ground Musli, granola or trail mix – ground to fine powder in blender
3 tblsp. Ground Flax Seed
1 scoop Terra Greensterra greens
1/4 cup hemp seeds
5 Mejool Dates – chopped
2 tblsp. raisins (or currants)
2 tblsp. dried cranberries
1/8 tsp. sea salt
4 shakes cardamom (2 drops food-grade cardamom essential oil)
1/8 tsp. cinnamon


Hemp Seeds

Other alternatives
2 tblsp. aloe juice
2 drops food-grade fennel essential oil **
4 drops food-grade lemon essential oil **
1 or 2 drops food-grade ginger essential oil **
3-4 drops food-grade OnGuard essential oil (blend of wild orange, cinnamon & clove oils) **
Apple Cider Vinegar
Fire Cider
Chi Seeds
Goji Berries
Sunflower Seeds
Coconut Flakes
Protein Powder

Combine all ingredients in large mixing bowl.  IMG_0841Massages everything until it sticks together (like cookie dough) – IMG_0847taste and make adjustments at this point. When satisfied with the flavor, begin rolling into balls.

Ball rolling tip. Since these are so filling, they are best in small, bite-sized portions. Half the size of a meatball is about right. (Note – Ball rolling takes the most time with this recipe. I’ve tried making bars, but there’s

Make the balls then lay them out on a cookie sheet. Put them in the freezer to harden. Once hardened, you can keep them in any type of container in the refrigerator.

When taking them on hikes or picnics, keep them cool.

** I have a specific brand of food-grade essential oils that use in my recipes.  DO NOT consume any random brand of essential oil as many of them contain toxic filler ingredients. If you’d like to know more about that brand that I use, contact me via e-mail.

Additional Recipes & Resources

Yoga International – Almond Date Ojas Balls

Fitfluential – 30 Energy Ball Recipes



five minute ficitonRecipe Related Five Minute Fiction

Treasure Hunting in Peru

Clarence snapped his book shut. He’d been reading Indiana Jones: The Search for Buried Treasure. His parents made him pack the series to bring along on vacation to enhance his South American experience. His eyes twinkled with inspiration. After quietly sneaking out of his families hut, he’d run to the kitchen in the vacation complex to ask the cooks to fill his backpack with adventure fortifications.In the jungle (5486800597).jpg

Tuney was not enthused with his plan to become jungle explorers. “No!” she whispered vehemently, “We can’t go anywhere without our parents knowing. We are in a foreign country, don’t you know that?”

Their families were vacationing together in Peru. After a vigorous morning of canopy touring followed by a robust and flavorful mid-day meal consisting of Ceviche and Causa, the adults were napping.  The ten and eleven year olds, who refused to behave like ‘babies,’ were left with books and iPads to occupy them during the down time.

“We’ll be back before they wake up. Besides, won’t they be impressed if we discover some hidden treasure?”

Together they ran through the jungle believing that they were being silent. The commotion and racket that they made sent animals scurrying into hiding. Birds cried out warning calls.

“Come on!” whispered Clarence as he turned back to encourage Tuney to move faster. Her full name was Petunia, but nobody ever called her that.

“I think I see something!” he pointed to a dark area down in a gully. Like Indiana Jones and his side kick, the children swung on and hacked at the thick spidery vines that hung from branches of the rainforest trees.  Jumping on a fallen log, Clarence declared, “This’ll be a good spot for a snack before we go spelunking.”

Tuney glanced nervously into the gaping blackness that was rimmed by the sunlight and greenery of the jungle. She accepted a cold, yellow Inca Kola and the three protein balls that Clarence handed her. They had been on trays in the lobby earlier that day. Tuney popped one in her mouth savoring the coconut, pineapple and mango flavors as they blended in her mouth.  “I’ll hold the flashlight and I’ll go run for help if something happens to you in there, but I’m not going in!” She stated while her mouth was still full.

Tuney wore a frown as she watched the mouth of the cave gobble Clarence up. She was just beginning to imagine what she was going to tell his parents when she heard him shout from inside.

“I found something!”  He reappeared, as if by magic, into the sunlight, dirty and carrying something.

“It looks like a weird face mask,” she marveled as she inspected the artifact. “Is it some kind of bird?”

“I don’t’ care what it is!” Clarence shouted in triumph. “We did it! We found treasure, Tuney!”


National Geographic – Top 10 Things to Eat in Peru

Special Scrambled Eggs – Kids Cooking

Our son started cooking for himself several weeks ago. It gave him a huge boost in self confidence. After that, he wanted to cook scrambled eggs for us for breakfast, lunch and dinner.

  • start with a cold, non sick pan
  • crack desired number of eggs into the pan (if it’s cold, one can pick out the shells without getting burned)
  • turn on the burner heat and mix them up as they start to solidify
  • when they are almost done, add any kind of pesto and stir it all up!

Yellow Roasted Beets

Roasted Yellow Beets

peel and slice beets to about 1/2 inch thick

coat with olive oil & apple cider vinegar

  • roast open in a 500 degree oven
  • turn them occasionally
  • they are done when they are browned

I love beets. My family does not. So I spend the summer experimenting with different versions to see if I could change their minds. I scored a winner with this one. My 7 year old eats these as fast as I can make them…he likes them ‘extra crispy.’

Mafer’s Kale Chips

Kale Chips

super curly kale

  • take out as much of the veins as possible
  • tear into bite sized pieces
  • coat with Cilantro Pesto Sauce
  • bake on low temperature or in food dehydrator until crispy



2 (6oz) cans tomato paste
1/2 cup white vinegar (last batch, I used red wine vinegar…yummy!!)
4 tblsp. brown sugar
1 tblsp. garlic powder
1 tblsp. onion powder
1/4 tsp. all spice

  • add enough water to make it the consistency that you like****In one batch – I used molasses in addition to the brown sugar. I didn’t care for the flavor so left it  out in subsequent batches.

Dianne’s Healthy Garlic Bread

diannes garlic breadGarlic Bread

10 heads garlic
10 artichoke hearts
sesame seeds
sunflower seeds
olive oil
celtic sea salt

  • blend in food processor
  • season to taste
  • spread over frozen bread – keep in freezer until ready for use
  • bake frozen to desired brown-ness