Fresh fruit always make the perfect addition to a summer celebration.  These firecracker fruit sticks are fun to make with the kids for the 4th of July.  I have some sweet memories of making them with my son when he was younger in the photos below.  The nondairy coconut cashew cream dip makes a delicious dip with any type of fruit! 

Ingredients:

• 1 cup raw, unsalted cashews
• 2 tbsp coconut milk beverage
• 1 tbsp maple syrup
• ¾ cup plain coconut milk yogurt
• 1 tsp of cardamom
• Dash of cinnamon
• Shredded coconut for garnish on top

Firecracker Fruit Sticks:

• Wooden skewers
• Blueberries
• Strawberries
• Watermelon – Cut into stars with a star cookie cutter

Add fruit to skewers with watermelon star on top. 

Directions:

1. Add cashews to a heatproof bowl and cover with hot water by 2 inches. Soak for 10-20 minutes.
2. Drain the cashews then add to blender with coconut milk and blend for a minute or so on high speed.  You may need to add a touch more liquid if it is not blending well.
3. Next, add the maple syrup and yogurt and blend again for a few seconds. 
4. Add the spices last and blend well. 
5.  Pour into a small bowl, then garnish with shredded coconut.  Serve with fruit.​

Ingredients:

• 2 cup rolled oats 
• 1/2 cup raisins or dried cranberries
• 1 cup pumpkin puree
• ¼ cup ground flax seeds
•  ¼ cup pumpkin seeds
• 1/2 cup maple syrup or raw honey
• 1 cup peanut butter (or any nut butter)
•  ½ tsp pumpkin pie spice
• 1/2 cup chocolate chips

Directions:

1. In a large bowl, add all of the ingredients and stir until evenly combined. The mixture should be a little sticky.  *Can also blend all together in a food processor.
2. Scoop a tablespoon of the mixture and roll into firmly packed balls.  
3. Store bites in an airtight container and keep refrigerated for up to a week.

For more healthy snack ideas, check out our Smart Snacking Guide

Ingredients:
Caramel Apple Dip

• 1 cup pitted dates
• 1-2 cups warm water
• 1/2 tsp pure vanilla extract, optional

 

1. Soak dates in warm water for about 15 minutes to soften. 
2. Add dates, water and vanilla to blender or food processor and blend until smooth.
3. Add more water for desired consistency.

Apple Nachos

• apples – Use your favorite type of apple. 
• fresh squeezed lemon juice

Toppings:

• unsweetened coconut
• raisins
• cranberries
• chocolate/cacao chips
• chopped walnuts or almonds
• cinnamon

 

1. Core apple and cut into thin slices. Add a touch of fresh squeeze lemon on apple slices to prevent browning.
2. Arrange apples on plate.
3. Drizzle on caramel dip.
4. Add your favorite toppings.

* Store any remaining caramel dip in a glass jar in the refrigerator.  

Check out a video demonstration of the Caramel Apple Nachos here: youtu.be/wigCq9ERY3Y


Check out recommended product links here:
Apple Corer 
​Vita Mix
​Food Processor

Disclosure: This page contains Amazon Affiliate links. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide me with fees from qualified purchases linking to Amazon.com and affiliated sites.

Ingredients:
• 1-1/2 cup rolled oats
• 1/2 cup peanut butter or almond butter
• 1/4 cup honey or maple syrup
• 1/2 cup unsweetened shredded coconut
• 2 tbsp. ground flaxseed
• 1/2 cup mini chocolate chips
• 1/2 cup raisins
 
Directions: 
1. In a large bowl, add all of the ingredients and stir until evenly combined. The mixture should be a little sticky. 
2. Scoop a tablespoon of the mixture and roll into firmly packed balls. 
3. Store in an airtight container and keep refrigerated for up to a week. 
 

Ingredients:

• 1 cup rolled oats
• 1 cup crisp rice cereal
• ¼ cup raw sunflower seeds
• ½ cup raw almonds, chopped
• ½ cup unsweetened shredded coconut
• 2 tbsp. ground flax seed
• 1 tbsp. cacao powder
• ½ cup dried currants or raisins
• ½ cup mini chocolate chips
• ½ cup peanut butter, almond butter or sunflower seed butter
• ½ cup honey
• 1 tsp. vanilla
• 2 tbsp. coconut oil

Directions:

1. Mix the oats, rice cereal, nuts, seeds, flax, cacao, raisins and chocolate chips in a large bowl until well blended.
2. In a small sauce pan, combine honey, vanilla, peanut butter and coconut oil.  Cook over medium heat, stirring constantly until the mixture comes to a boil and starts to thicken, 3 to 5 minutes.
3. Pour the peanut butter mixture into the oat mixture and stir until evenly coated. Spray an 8x8 pan with non-stick spray or line pan with parchment paper.  Add mixture to pan. Place in refrigerator until firm.  Cut into bars or squares. Wrap the bars individually or place them in an airtight container and store in refrigerator.

Directions: 

1. Peel the carrots, then shred them on the fine blade in the food processor (or can also grate them with a hand grater or box grater)
2. Add walnuts and almonds to the food processor with the S blade and pulse into a fine meal. 
3. Add the dates and flax seeds to the ground nuts and process until you have a dough-like consistency. 
4. Stir in the carrots, nutmeg, ginger and cinnamon.
5. Sprinkle the coconut onto a plate.  Form the dough into small balls and roll into the coconut.
6. Place the bites into the refrigerator until firm. 
7.  Keep in refrigerator up to 1 week (if they last that long)! 

Sometimes you have to sneak greens into a kids diet! Your kids will never guess these muffins have spinach!  Perfect for a St. Patrick's Day breakfast!

Ingredients:

• 2 cups whole wheat flour
• 2/3 cup sugar
• 2 tsp baking powder
•  ½ tsp baking soda
• 1 tsp ground cinnamon
• ½ tsp salt
•  ¼ cup applesauce
• ¾ cup almond or soy milk
• 4 cups fresh spinach
• ½ cup mashed banana (about 1 banana)
• 2 tsp vanilla extract

Directions:

1.      Preheat oven to 350°F and line two 12-cup muffin pans with paper liners.
2.      Whisk together dry ingredients in a large bowl: flours, sugar, baking powder, baking soda, cinnamon, and salt. Set aside.
3.      In a blender, add applesauce, non dairy milk, and spinach. Blend on high for about 30 seconds or until completely puréed. Add banana and vanilla; blend on low until combined.
4.      Pour puréed mixture into dry mixture and fold together with a rubber spatula until completely combined.
5.      Fill muffin cups about ⅔ full and bake 18-20 minutes or until a toothpick inserted into the center comes out clean.
 

Coconut Fruit Dip
Ingredients:

• 1 cup raw, unsalted cashews, soaked for 30 minutes, then rinsed and drained
• 2 tbsp. water
• 2 tbsp. non dairy milk, coconut, almond or rice milk
• 1 tbsp. maple syrup
• 1 cup coconut milk yogurt (vanilla flavor works best)
• 1 tsp of cardamom
• Dash of cinnamon
• Shredded coconut for garnish on top

 
Directions:

1. Blend the cashews, water and coconut, almond or rice milk for a minute or so on high speed.
2. Add the maple syrup and yogurt then blend again for a few seconds. 
3. Add the spices and blend well. 
4. Pour into a small bowl, then garnish with shredded coconut.  Serve with fruit sticks.

For a St. Patrick's Day theme for kids, add your favorite green fruit to wooden skewers to make these fun Leprechaun Fruit Sticks.

Leprechaun Fruit Sticks

• Kiwi
• Green Apple
• Green Grapes 
• Wooden Skewers 

 

​I always take raw almonds with me everywhere I go.  I keep them in my car and they always come in handy when I need a quick and healthy snack.  They are low in cabs but rich in protein and fiber, so they help you feel full and you will be less likely to snack on unhealthy foods.    Almonds are loaded with antioxidants and many essential nutrients. They are very high in Vitamin E, which protects cells and lowers risk of many diseases.  Almonds are also high in magnesium which helps regulate blood pressure. We spiced them up with a little cinnamon and sugar for a nice holiday treat!

A delicious and healthy holiday cookie that you won't have to feel guilty about eating. They are filled with protein, nutrient dense tasty ingredients and flavors of the season.   Pack some to take on a shopping trip or keep them on hand for a healthy snack.  They are also perfect to take to a holiday pot luck!

Ingredients: 

• 1 ripe banana, best if frozen
• 1 apple, seeded, and quartered (we used granny smith apples)
• 2 cups almond milk, soy milk or rice milk
• 1 tablespoon almond butter, peanut butter or sunflower seed butter
• 1 tsp ground cinnamon and/or 1 tsp apple pie spice, pumpkin pie spice or all spice
• 4-6 dates
• 1 tablespoon ground flax seeds
• toppings: chopped walnuts and apple slices

Directions:​

1. Add the frozen banana, apple, milk, almond butter, peanut butter or sunflower seed butter, spices, dates and flax seeds to a high-powered blender.
2. Blend on high for 1-2 minutes or until smooth and creamy.
3. Pour into a glass, add toppings and serve.

​ENJOY!

​We love these No Bake Protein Bites for a quick, healthy snack anytime! They are simple to make, and we usually always have the ingredients on hand. We make many variations by adding other favorite ingredients, but we really love this one!

Ingredients:

• 1 cup rolled oats
  
• 1/2 cup raisins
  
• 1/2 cup grated carrots
  
• 1/4 cup ground flax seeds
  
• 1/4 cup sunflower seeds
  
• 1/4 cup unsweetened shredded coconut
  
• 1/4 cup maple syrup or raw honey
  
• 1/2 cup peanut butter (or any nut butter)
  
• 1/2 tsp cinnamon

Directions: 

1. In a large bowl, add all of the ingredients and stir until evenly combined. The mixture should be a little sticky.
   
2. Scoop a tablespoon of the mixture and roll into firmly packed balls.
   
3. Store protein bites in an airtight container and keep refrigerated for up to a week.
   

​Enjoy!

​We love these simple and healthy no-bake granola bars! A perfect snack on the go!

Ingredients:

• 1 1/2 cup rolled oats
  
• 1 1/2 cups walnuts
  
• 1 cup dried apricots
  
• 1 cup dates
  
• 1/3 cup almond butter
  
• 1 cup shredded unsweetened coconut
  
• 1/4 cup flax seeds

Directions:

1. Preheat oven to 375.
   
2. Spread the oats and walnuts on a baking sheet.
   
3. Toast until golden brown. (This is optional. To save time, you don’t have to toast the oats and walnuts).
   
4. Line a 9x9 inch pan with plastic wrap.
   
5. Soak dates in hot water for about 15 minutes to soften.
   
6. In a food processor, puree the apricots and dates to a paste (add water from dates).
   
7. Add almond butter and blend well in food processor with apricots and dates.
   
8. Scrape into a bowl.
   
9. Add oats, walnuts, coconut, flax seeds and salt to the food processor and pulse until blended.
   
10. Stir into the apricot/date mixture and combine well.
    
11. Press the mixture into the prepared pan and chill until firm, about 1 hour.
    
12. Cut into bars and serve!
    
13. Keep refrigerated.

​These no bake cookies are filled with protein, fiber, omega 3 fatty acids and much
more. They make a great snack and always satisfy a sweet tooth!

Ingredients: 

• 1 cup peanut butter
• 2 cup oats
• 1/2 cup dried cranberries
• 1/2 cup unsweetened coconut
• 1/2 cup cacao chips
• 2 tablespoons ground flax seeds
• 1/2 cup sunflower seeds
• 1/3-1/2 cup maple syrup (or fresh dates for sweetener)

Directions: 

1. In a food processor, pulse the oats, peanut butter, maple syrup, cacao chips, cranberries, sunflower seeds, coconut, and flax seeds until fully combined. If you don’t have a food processor, you can just mix all ingredients together in a large bowl by hand.
2. Refrigerate dough about 30 minutes until easy to handle.
3. Form balls from the mixture and place them on a baking sheet lined with parchment paper.
4. Refrigerate and enjoy!