Inspire Wellness ‘Snacks’

Popcorn with Coconut Oil

popcornYum, yum, yum!  There is nothing like a little fresh popped popcorn at night when you want a little snack.  This is my go-to snack!  It’s nice because you have to go through a little effort to make it instead of having something packaged in your pantry.  And, it only has 2 ingredients.  I also like it because popcorn has fiber and protein that helps fill you up and leave you satisfied.



  • 1/4 cup Organic Popcorn Kernels
  • 1 tbsp coconut oil


Add oil and kernels to a dutch oven over high heat.  Cover and set the timer for 5 minutes.  5 minutes is usually always perfect, but if kernels start to slow down less than every couple seconds on popping, remove from heat before burning begins.

138 Calories, 9g fat, 2g fiber, 3g protein

Black Bean Brownies!

IMG_3888 (2)So, this year for my birthday I wanted a healthier treat and have been wanting to try black bean brownies for years and have never done it.  So, I found a recipe for my husband to make from   They were really good!  You could not taste the black beans at all and definitely felt like a treat!  I will make again.  They did break apart easy so they were a little messy.  But, other than that, very good.  I think next time I will try them with nuts inside too.


  • 15oz can black beans, rinse and drained
  • 2 large flax eggs (2.5 tbsp. flax meal + 6 tbsp water)
  • 3 tbsp coconut oil, melted
  • 3/4 cup cocoa powder
  • 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • 1/2 cup raw sugar
  • 1 1/2 tsp baking powder
  • Optional: crushed nuts or choc chips (we didn’t add anything in this time)


Preheat oven to 350.  Lightly grease muffin pan.  Prepare flax egg by combining flax and water in food processor; pulse a few times and then let it sit for a few minutes.  Add remaining ingredients besides the optional toppings.

Distribute batter into 12 count muffin pan and smooth the tops with a spoon.  Option to sprinkle with crushed nuts or chocolate chips.  Bake for 20-25 minutes or until tops are dry and edges pull away from the side.

Remove from oven and let cool for 30 minutes before removing from pan.  They are tender so gently remove with a fork.  Enjoy!!

Nutrition Info: Per Brownie (12 total): 115 cal, 5g fat, 3g fiber, 8g sugar, 3g protein

Almond Oat Granola Bars

homemade granola barsThese granola bars are a great way to get away from packaged foods filled with preservatives and unhealthy ingredients.  They are very easy and very good!  And, best of all, they are ready quickly!  I found the recipe on and the only change I made was using figs instead of dates.  I tried it both ways and liked it with figs the best.  My kids loved them and so did my husband & I.  These can be made gluten free as well.


  • 1 cup mission figs
  • 1/4 cup raw honey
  • 1/4 cup natural peanut or almond butter
  • 1 cup roasted unsalted almonds
  • 1 1/2 cup rolled oats (use gluten free if necessary)


Preheat oven to 350 degrees.  Process figs in a food processor until it forms a ball(consistency like dough).  Place almonds in a ziplock bag and use a meat pounder on top of a cutting board to loosely chop the almonds.  When oven is ready, toast oats for 15 minutes (and almonds if yours are raw).  Place oats, almonds and figs into a bowl.  In a microwavable bowl, add nut butter and honey and microwave for 25 seconds.  Pour mixture over oats, almonds and figs and mix well.  Use a spatula to really spread the figs on the side of the bowl to help mix them throughout.  Stir well until it is all uniform.

Line a 8×8 pyrex dish with parchment paper and pour mixture in. Press down with the spatula until all is even and flat.  Place in freezer for 15 minutes to allow the bars to harden.

Cut into 12 even bars.  Enjoy!

Nutrition Info: (Per Bar, makes 12 total): 164 cals, 8g fat, 21g carb, 4g fiber, 13g sugar, 5g protein


Healthy Baked Potato Chips

chipAre you looking for a healthy alternative to greasy & processed potato chips?  These are worth a try!  I have to warn, they do take longer than 30 minutes to bake, but the prep time is very quick and in the oven they go.


  • Organic Red Potatoes
  • Salt, Pepper or Seasoning of your choice


Preheat oven to 300 degrees.  Wash and clean potatoes.  Slice as thin as possible and try to make each slice the same size so they cook the same.  Spray cookie sheet with nonstick cooking spray and line up potatoes.  Season with salt and pepper, garlic or seasoning of your choice.  I always do one cookie sheet with just salt and pepper so kids will eat those.  And the other I use a seasoning I have with paprika and thyme.  Cook in the oven for 1 hour.

5 Layer Mediterrean Dip

IMG_3395Love, love, love this dip!  It has been one of my staples to bring to parties because everyone likes it and it is healthy.  You can accompany any veggie with it and of course tortilla or pita chips as well.


  • 2 containers of hummus (I usually do plain or roasted red pepper)
  • 1 english cucumber, chopped
  • 1 red pepper, chopped
  • 1 can of sliced black olives
  • 1 container of crumbled feta cheese


Spread hummus along the bottom of a pie or quiche dish with spatula.  Layer with cucumber, red pepper, black olives and top with feta.  Serve with pita or tortilla chips, waffle carrots and cucumber slices. 







Post Workout Snack

IMG_3772So I randomly tried these Lundberg Cinnamon Toast Rice Cakes awhile back when I was browsing at Whole Foods for new snack ideas for the kids.  Both my kids enjoy and it takes them awhile to finish.  So its perfect, lol!  Then, when needing something post workout one day, I combine with peanut butter and honey and it is delish!  Give it a try!


  • 1 Lungberg Cinnamon Toast Rice Cake
  • 1 tbsp. Almond or Peanut Butter
  • Drizzle of Raw Honey


Peanut Butter Protein Bars

2014-02-24 005These bars are so good.  In fact, so good that if you are not good with baked goods in the house, I would recommend cutting into portions and putting them into separate snack baggies.  Each bar has 15g of protein!  They are super easy to make and perfect for serving a healthy snack for you and your kids.



  • 1 cup peanut butter
  • 1/2 cup protein powder
  • 1/4 cup raw honey (local is best)
  • 2 tbsp chia seeds


Mix peanut butter and protein powder together.  Then add honey, oats and chia seeds. Press into a pan (I used a round baking pan, but could use a pyrex too).  Refrigerate for a couple hours.  Cut into 10 bars.  

Per Serving: 225 Calories, 14g Fat, 3g Fiber, 8g Sugar, 9g Protein




Crunchy Chickpeas

roasted chickpeasI saw a few different flavored chickpea snacks in the organic aisle today at the grocery and wanted to come home and experiment on my own.  So, after looking at some recipes I decided on salt & vinegar!  I thought that sounded like a yummy snack when craving a little salt!  They actually turned out pretty good.  Not as vinegary as a chip but that was a positive thing for me.  My kids ate them too!  Overall, a great, healthy snack loaded with fiber and protein.


  • 2 cans chickpeas (garbanzo)
  • white vinegar
  • 1 tbsp olive oil
  • sea salt


Preheat oven to 425.  Drain & rinse chickpeas.  Pour into bowl and cover with vinegar.  Let soak for 10 minutes or longer.  Drain and place on paper towels.  Pat dry.  Pour back into bowl with olive oil. Toss.  Cover cookie sheet with parchment paper and spread chickpeas on top.  Sprinkle with salt.  Bake for 35-45 minutes depending on your oven.  You want them crunchy but not burnt.  

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