Inspire Wellness ‘Snacks’

Fall Spiced Nuts

I love spiced nuts! These are great to serve when having guests over or to use on top of salads! The perfect blend of spice and sweet. My kids loved them too!




  • 1 egg white
  • 1 teaspoon sea salt
  • 2 teaspoons pumpkin pie spice (a mix of cinnamon, ginger and nutmeg)
  • ¼ teaspoon cayenne pepper
  • ¼ cup coconut palm sugar
  • 3 cups raw pecans (or nut of your choice)

Preheat oven to 250 degrees. Place egg white into a large bowl and whip with a fork until frothy. Stir in sea salt, spices and sugar. Combine mixture with 3 cups nuts and coat them evenly. Place nuts in a single layer on top of a parchment paper lined large baking pan. Bake for 1 hour.

1/4 cup: 190 calories, 18g fat, 2g fiber, 6g sugar, 3g protein

Gluten-Free Guilt-Free Blueberry Muffins

Who doesn’t love a good blueberry muffin? These muffins are delicious and healthy! You won’t miss the sugar-filled ones. I love to make these on Sunday as part of my weekly prep to make the weekdays easier!




  • 1 cup + 2 tablespoons oat flour (can buy that way or put oats in food processor)
  • 1 cup packed almond meal
  • 1/4 teaspoon salt
  • 3/4 teaspoon baking soda
  • 1 egg, slightly beaten
  • 1/3 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon olive oil
  • 1 teaspoon apple cider vinegar (or fresh lemon juice)
  • 1 cup fresh or frozen blueberries

Preheat oven to 350 degrees F. Line 9 muffin cups with liners and spray the inside of the liners with nonstick cooking spray (this is important so that they do not stick!).

In a large bowl, whisk together 1 cup oat flour (reserving the 2 tablespoons for later), almond meal, salt and baking soda.

In a separate large bowl, mix together egg, maple syrup, vanilla, almondmilk cashewmilk, olive oil and apple cider vinegar until smooth and well combined. Add dry ingredients to wet ingredients and stir until just combined.

In a small bowl toss blueberries and oat flour together, then gently fold them into the batter. Divide batter evenly between 9 muffin cups, filling 2/3 of the way full. Bake for 20-25 minutes or until toothpick inserted come out clean or with just a few crumbs attached. Transfer pan to a wire rack to cool for 10 minutes then remove muffins from pan and place on wire rack to cool completely. Makes 9-12 muffins depending on how big you make them. After you let cool, store in the refrigerator (or freezer).

10 Muffins/Per Muffin: 176 Calories, 9g Fat, 3g Fiber, 8g Sugar, 5g Protein

Pumpkin Pie Muffins (flourless)

I love pumpkin this time of year! Pumpkin is high in vitamin A and fiber and can be great to add to your diet this time of year if you don’t load it with sugar too! These are a great balance of tasting good and still being low in sugar. I found this on and have made it several times!




  • 1/2 cup almond butter
  • 2 cups canned pumpkin
  • 2 egg
  • 1/2 cup honey
  • 1 cup rolled oats, processed into flour
  • 1/4 cup ground flaxseed
  • 2 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 2 tsp vanilla extract
  • 1 tsp baking soda
  • ¼ cup mini chocolate chips (optional)


  1. Preheat oven to 375F and prepare a muffin pan by spraying 18 cavities with cooking spray. Set aside.
  2. Add all ingredients except for chocolate chips to a blender and blend on high until oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
  3. Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.
  4. Bake for 10-12 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

18 muffins;per muffin w/o chocolate chips: 114 calories, 5g fat, 2g fiber, 10g sugar, 3g protein With chocolate chips: 132 calories, 6g fat, 3g fiber, 11g sugar, 4g protein

Black Bean Hummus

I love hummus but this has to be my all time favorite!! It was passed along to me so I am not even sure who to give credit to for this…but you’ve got to try it! It is super easy to make and will be devoured!! Serve with veggies and/or plantain chips.




  • 15oz box of black beans, drained and rinsed
  • 2 tbsp water
  • 2 tbsp fresh lemon juice
  • 2 tbsp tahini, raw
  • 2 tsp braggs liquid aminos
  • 1/2 tsp ground cumin
  • 1/2 clove garlic, minced
  • 1/4 tsp cayenne pepper
  • 1/4 tsp paprika


Blend until smoothie in food processor or blender

Best Guacamole!

I absolutely love guacamole! We make it often as a fun friday night appetizer! I think everyone is different on what they like in it so you will see all the optional ingredients you can add…I personally like it all 🙂 I wanted to create the recipe so I could actually portion mine out…otherwise it’s really easy to keep eating!!



  • 1/4 cup finely minced onion
  • 3 ripe Haas avocados
  • 1 1/2 tablespoons fresh lime juice (or lemon juice)
  • 1 large Roma tomato, diced
  • 1 clove garlic, minced
  • 1/4 cup cilantro, chopped
  • 1/2 teaspoon salt, or more to taste
  • 1 to 2 teaspoons minced jalapeño (optional)


    Add diced onion to a small bowl then cover with warm water, set aside. This “de-flames” the onions, making them less intense. Or, I love using frozen chopped onions (no tears!)

    Cut avocados in half, lengthwise and use a spoon to scoop out the seed. Scoop out the flesh and add to a bowl. Mash with potato masher. Add in all other ingredients and mix well.

    9 Servings/Each 1/4 cup: 93 Calories, 7g Fat, 5g Fiber, 2g Sugar, 2g Protein



Superhero Zucchini Muffins (low sugar, gluten-free)

I have so much zucchini growing right now I had to figure out how to use them up fast! I decided to try out some low-sugar, gluten- free muffin recipes and I found this one from the Run Fast Eat Slow cookbook. I modified a couple things and now it’s a family favorite. I love that the muffins have 2 cups of zucchini in them! And loaded with healthy fats and protein to keep you satisfied.



  • 2 cups almond meal (I buy from Trader Joes)
  • 1 cup gluten free rolled oats
  • 1/2 cup chopped walnuts
  • 1/2 cup raisins
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 2 cups grated zucchini (about 2 zucchini)
  • 2 tablespoons grassfed unsalted butter, melted
  • 1/4 cup avocado oil
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups

Preheat the oven to 350°F. Line muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, walnuts and raisins, cinnamon, nutmeg, baking soda, and salt.

In a separate bowl, mix together the eggs, zucchini, butter, oil, maple syrup and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined. Fill muffin tins.

Bake 20 mins. Let cool completely and enjoy.

They taste delicious plain or topped with some almond butter.

18 muffins/per: 205 Calories, 14g Fat, 3g Fiber, 9g Sugar, 6g Protein

Coconut Almond Butter Balls

coco-ballsThese are my new favorite go-to snacks! Perfect to satisfy a sweet craving or to refuel as a post-workout snack. My kids love them too! They are easy to make and stay fresh in the refrigerator all week.




  • 1/2 cup crunchy almond butter
  • 2 tbsp honey
  • 1/2 cup rolled oats
  • 1 tbsp chia seed
  • 3/4 cup unsweetened coconut flakes (divided)
  • 1/4 cup chopped pecans

Mix almond butter and honey together first, then add remaining ingredients (only half of the coconut flakes). Pour remaining coconut flakes in a bowl. Measure a spoonful of mixture out, roll in a ball and roll in coconut flakes. Place in glass dish lined with parchment paper. Refrigerate for 1-2 hours. Enjoy!

14 Servings, Per Serving: 114 Calories, 9g Fat, 2g Fiber, 3g Sugar, 3g Protein


PB Veggie & Fruit Dip

pb-dipThis dip is a great way to incorporate more veggies into your diet. Serve with a variety of veggies and fruit before dinner time. Make it colorful and pretty. My kids eat more veggies when they have a dip they like. The perfect pre-dinner snack!




  • ¼ cup plain 2% greek yogurt
  • 1-2 tbsp natural peanut ut

Mix well, divide into 2 servings. Dip with fresh veggies!

75 Calories, 5g Fat, 1g Fiber, 1g Sugar, 5g Protein

Black Bean Salsa

salsaI love Mexican food! Especially when it involves cilantro and beans! My mom made this recipe (passed down from a friend) the other night and I’ve already made it myself. It makes a large amount, so I used the leftovers on salads all week and that was delicious too.




  • 1/2 red onion, diced
  • 2 cartons black beans, rinsed & drained
  • 1 large can organic diced tomatoes
  • 2 cups organic corn
  • 1 1/2 tsp cumin
  • 1/2 tsp Himalayan salt
  • 1/4 cup olive oil
  • 1 bunch fresh cilantro, chopped
  • Hot sauce to taste (I did about 1 tbsp)

Mix together and enjoy!

Healthy Snickerdoodle Cookie

snickerdoodleWOW! These are a delicious! My friend Bethany passed this recipe on to me months ago and I just got around to making them. These are gluten free and low sugar. You will not be disappointed…the perfect weekend treat!




  • 2 1/2 cups almond flour (can buy that way or make your own)
  • 1/2 cup coconut sugar
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1 egg
  • 1/2 cup coconut oil

Preheat oven to 350 degrees. Mix all dry ingredients together and then add wet ingredients. Roll into balls and bake 9-11 minutes.

15 Servings/Per Serving: 200 calories, 17g fat, 2g fiber, 7g sugar, 4g Protein

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