Recipes
Sue Lemoine, RHNP
Menopause Nutrition and Lifestyle Specialist
Flourish Holistic Nutrition flourish-nutrition.ca
sue@flourish-nutrition.ca
Healthy snacks don’t have to be complicated — or boring. With a few simple ingredients and a little creativity, you can nourish your family with foods that keep blood sugar steady, energy high, and moods balanced. These snacks are designed to fuel both body and mind supporting growing kids, busy parents, and everyone in between. When we choose real, whole foods made with love, we’re not just feeding our families . . . we’re creating healthy habits that last a lifetime.
SIDE BANNER AD
300 * 600
No-Bake Energy Bites
Apple Nachos
Savory Veggie Muffins
Sweet n Sour Meatballs on Rice
INSTRUCTIONS
Stir all ingredients together until well mixed.
Chill 30 minutes, then roll into bite-sized balls.
Keep in the fridge up to a week (if they last that long!).
Nutrition Note: These bites balance protein and slow carbs to steady blood sugar and keep moods even — ideal for growing kids and busy adults.
NO BAKE ENERGY-BITES
Quick, kid-approved, and perfect for busy afternoons.
When everyone’s energy dips before dinner, these no-bake bites come to the rescue. They’re packed with protein, fiber, and healthy fats — and take only minutes to make!
Ingredients:
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1 cup rolled oats
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½ cup natural peanut butter (or almond butter)
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⅓ cup honey or maple syrup
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2 tbsp chia or flaxseed
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¼ cup mini dark chocolate chips (optional)
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1 tsp vanilla extract
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Pinch of sea salt
APPLE NACHOS
A sweet, crunchy treat that looks fun and tastes amazing.
Turn simple apple slices into a colorful, wholesome snack platter the whole family will love — especially if you let the kids drizzle and sprinkle their own toppings.
Ingredients:
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2 apples, thinly sliced
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2 tbsp nut or seed butter
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1 tbsp shredded coconut
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1 tbsp chopped nuts or seeds
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1 tbsp mini dark chocolate chips or melted dark chocolate
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Dash of cinnamon
INSTRUCTIONS
Arrange apple slices on a plate.
Warm nut butter slightly and drizzle over top.
Sprinkle with toppings and a dusting of cinnamon.
Nutrition Note: Combines fiber, healthy fats, and antioxidants to curb cravings and satisfy a sweet tooth without the crash.
INSTRUCTIONS
Preheat oven to 350°F (175°C). Line or grease a muffin tin.
Combine all ingredients in a large bowl.
Divide into muffin cups and bake 20–25 minutes, until golden.
Cool and store in the fridge up to 5 days (or freeze).
Nutrition Note: Each muffin offers fiber, protein, and healthy fats — a great balance for steady energy and happy hormones.
SAVORY VEGGIE MUFFINS
A grab-and-go snack that sneaks in extra vegetables.
Perfect for school lunches or quick breakfasts, these savory muffins are soft, filling, and a clever way to get more veggies into your day.
Ingredients:
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1 cup grated zucchini (squeezed dry)
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1 cup grated carrot
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1 cup oat or whole-wheat flour
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½ cup shredded cheese (optional)
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3 eggs
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1 tsp baking powder
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1 tsp garlic powder
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Salt & pepper to taste
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2 tbsp olive oil
LUNCH RECIPES FOR KIDS WHO HATE SANDWICHES
Sweet-and-Sour Meatballs on Rice
Ingredients
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1 cup long-grain or jasmine rice
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2 tsp canola oil
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3 cups finely chopped pineapple, divided
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1 660-mL bottle passata (tomato purée)
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1/4 cup tomato paste
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2 tsp onion powder
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1 tsp garlic powder
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1 tsp Worcestershire sauce
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1/2 tsp salt, divided
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1 500-g pkg ground turkey
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1/4 cup Italian-style bread crumbs
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1 green onion, finely chopped
Directions
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Cook rice according to package directions, but omitting salt, 15 to 20 min.
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Heat oil in a large pot over medium-high. Add 2 cups pineapple and cook until browned, about 10 min. Transfer to a food processor and whirl with passata, tomato paste, onion and garlic powders, Worcestershire and 1/4 tsp salt until smooth. Return sauce to pot. Season with fresh pepper. Set over medium-low and simmer, uncovered, stirring occasionally, for 5 min.
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Combine turkey with bread crumbs and remaining 1/4 tsp salt. Season with fresh pepper. Mix by hand until combined. Roll into 1-in. balls, and then gently drop into sauce. Stir in remaining 1 cup pineapple. Simmer, partially covered, stirring often, until meatballs are cooked through, about 15 more min.
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Serve meatballs warm over rice. Sprinkle with green onion.
Homemade Alphabet Pasta
Ingredients
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3 garlic cloves, sliced
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1 onion, coarsely chopped
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1 carrot, coarsely chopped
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3 red bell peppers, coarsely chopped
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1 yellow zucchini, cut into
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1/4-in. coins (optional)
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1 tbsp olive oil
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1 660-mL jar passata
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1 tsp granulated sugar
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3/4 tsp salt
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1 1/2 cups alphabet pasta
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1/3 cup grated Parmesan
Directions
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Pulse garlic, onion and carrot in a food processor until chopped. Add peppers and zucchini, and pulse until very finely chopped
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Heat a pot over medium. Add oil and then vegetable mixture. Cook, covered, stirring often, until vegetables are very tender, about 20 min
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Add passata, sugar and salt during the last 2 min. of cooking.
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Meanwhile, cook alphabet pasta in a pot of boiling water following package directions, but omitting salt, until tender, 7 to 8 min. Drain and return to pot. Stir in sauce and Parmesan until combined.