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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.
No-Bake Energy Bites
Quick, kid-approved, and perfect for busy afternoons.
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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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â…“ 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
Instructions:
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Stir all ingredients together until well mixed.
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Chill 30 minutes, then roll into bite-sized balls.
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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.
Apple Nachos
A sweet, crunchy treat that looks fun and tastes amazing.
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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.
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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:
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Arrange apple slices on a plate.
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Warm nut butter slightly and drizzle over top.
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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.
Savory Veggie Muffins
A grab-and-go snack that sneaks in extra vegetables.
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Perfect for school lunches or quick breakfasts, these savory muffins are soft, filling, and a clever way to get more veggies into your day.
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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
Instructions:
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Preheat oven to 350°F (175°C). Line or grease a muffin tin.
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Combine all ingredients in a large bowl.
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Divide into muffin cups and bake 20–25 minutes, until golden.
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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.
Lunch recipes for kids who hate sandwiches
Coconut-Crusted Chicken Fingers
Homemade Alphabet Pasta
Sweet-and-Sour Meatballs on Rice
Sweet-and-Sour Meatballs
on Rice
Ingredients
1 cup long-grain or jasmine rice
2 tsp canola oil
3 cups finely chopped pineapple, divided
1 660-mL bottle passata (tomato purée)
1/4 cup tomato paste
2 tsp onion powder
1 tsp garlic powder
1 tsp Worcestershire sauce
1/2 tsp salt, divided
1 500-g pkg ground turkey
1/4 cup Italian-style bread crumbs
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
3 garlic cloves, sliced
1 onion, coarsely chopped
1 carrot, coarsely chopped
3 red bell peppers, coarsely chopped
1 yellow zucchini, cut into
1/4-in. coins (optional)
1 tbsp olive oil
1 660-mL jar passata
1 tsp granulated sugar
3/4 tsp salt
1 1/2 cups alphabet pasta
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.
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