Snacks

Serves: 2
Prep Time: 5 minutes
Total Time: 10 minutes

Ingredients

• 1 green tea bag (or 1 teaspoon loose green tea)

• ½ cup hot water

• ½ cup plain or vanilla Greek yogurt (or a plant-based yogurt)

• 1 cup frozen mixed berries (blueberries, raspberries, strawberries, or blackberries)

• 1 small banana (for creaminess and natural sweetness)

• ½ cup spinach (optional — for extra greens, won’t affect flavor much)

• 1 teaspoon honey or maple syrup (optional, to taste)

• ½ cup ice cubes (optional, for thickness)

Instructions

1. Brew the tea:

   • Steep the green tea bag in ½ cup of hot water for 3 minutes.

   • Remove the bag and let the tea cool slightly (you can chill it for a few minutes if you prefer a colder smoothie).

2. Blend:

   • Add the cooled green tea, yogurt, frozen berries, banana, and spinach (if using) to a blender.

   • Blend on high until smooth. Add honey or maple syrup to taste.

   • If you want it thicker, toss in a few ice cubes and blend again.

3. Serve:

   • Pour into two glasses.

   • Garnish with a few fresh berries or a mint leaf if you like.

Nutrition Highlights (approx. per serving)

• Calories: ~160

• Protein: 8–10g

• Fiber: 4–6g

• Rich in: Antioxidants, Vitamin C, and Polyphenols (from green tea + berries)

Ingredients (1–2 servings):

• 1 cup fresh or frozen strawberries

• ½ banana (optional for creaminess)

• ½ cup Greek yogurt (or any yogurt)

• ½ cup milk (or almond milk, oat milk, etc.)

• 1 tsp honey or maple syrup (optional)

• A few ice cubes (if using fresh strawberries)

Instructions:

1. Add all ingredients to a blender.

2. Blend until smooth and creamy.

3. Taste and adjust sweetness or thickness (add more milk if too thick).

4. Pour into a glass and enjoy immediately!

Quick Hummus Recipe

Ingredients

• 1 (15 oz) can chickpeas, drained (reserve a little of the liquid)
  cup tahini

• Juice of 1 lemon (~ 2–3 tablespoons)

• 1 garlic clove, minced

• 2 tablespoons extra-virgin olive oil

• ½ teaspoon ground cumin

• Salt, to taste

• 2–3 tablespoons cold water (or reserved chickpea liquid)

• (Optional) Paprika, olive oil drizzle, parsley for garnish

Instructions

1. In a food processor (or blender), combine the tahini + lemon juice first and blend for about 30 seconds. This “whips” the tahini and makes the hummus smoother. Inspired Taste+1

2. Add the olive oil, garlic, cumin, and salt. Blend until combined. Inspired Taste+1

3. Add half the chickpeas, blend until mostly smooth. Scrape down the sides. Inspired Taste+1

4. Add the remaining chickpeas, and while blending, slowly add water or reserved chickpea liquid until the hummus reaches your desired creamy consistency. The Kitchn+2The Mediterranean Dish+2

5. Taste and adjust: add more salt, lemon juice, or garlic as needed.

6. Transfer to a bowl and garnish with a drizzle of olive oil, a sprinkle of paprika or chopped parsley if you like.

Ingredients

• 8 oz (225 g) cream cheese, softened

• ½ cup pumpkin puree (plain—not pumpkin pie filling)

• 2 Tbsp brown sugar (packed)

• ½ tsp vanilla extract

• ½ tsp ground cinnamon

• ½ tsp pumpkin pie spice

Instructions

1. In a medium bowl, add the softened cream cheese and pumpkin puree.

2. Add brown sugar, vanilla, cinnamon, and pumpkin pie spice.

3. Whip or beat with a hand mixer (or stand mixer) until smooth and fully combined.

4. Taste and adjust sweetness or spices if desired.

5. Chill in the fridge for at least 30 minutes (or until ready to serve) to let flavors meld.

6. Serve with bagels, toast, muffins, crackers, apple slices, or whatever you like.

You can keep the spread in an airtight container in the refrigerator for up to 4–5 days.

(serves ~8)

Ingredients

• ½ cup slivered almonds

• ½ cup unsweetened shredded or flaked coconut

• 1 small pineapple, peeled, cored, and cut into bite-sized cubes (≈ 3 cups)

• 5 oranges, segmented (pith removed)

• 2 red apples, cored and diced

• 1 banana, halved lengthwise, peeled and sliced crosswise

• 2Tbsp cream sherry (optional)

• Fresh mint leaves for garnish
  
  

Directions

1. Preheat your oven to 325 °F (about 163 °C).

2. Spread the slivered almonds on a baking sheet. Toast in the oven, stirring occasionally, until golden and fragrant (≈ 10 minutes). Remove immediately to a plate to cool (to avoid over-browning).

3. On the same baking sheet (once the almonds are removed), spread the shredded/flaked coconut. Toast, stirring often, until lightly browned (≈ 10 minutes). Transfer to a plate to cool.

4. In a large bowl, combine the pineapple cubes, orange segments, diced apples, banana slices, and cream sherry (if using). Gently toss to mix well.

5. Divide the fruit mixture into individual bowls (or keep in one bowl). Sprinkle evenly with the toasted almonds and toasted coconut.

6. Garnish with fresh mint leaves. Serve immediately.

Boil a pot of water enough to completely cover the eggs. Place the eggs in the boiling water for about 5-10 minutes.  Remove the eggs and put them in ice water for about 5 minutes.  Peel and enjoy. 

Ingredients

1.   one apple

2. peanut or almond butter spread

Directions

1.  Wash the apple till clean

2.  Slice the apple

3. Spread on almond/peanut butter and enjoy

Quick Guacamole Dip

Ingredients:

• 2 ripe avocados

• 1 small lime (juice only)

• ¼ teaspoon salt (adjust to taste)

• ¼ cup finely chopped red onion

• 1 small tomato, diced (optional)

• 1 tablespoon chopped fresh cilantro

• ½ jalapeño, finely chopped (optional, for spice)

Instructions:

1. Scoop the avocados into a bowl and mash with a fork until mostly smooth (leave a few chunks if you like it chunky).

2. Add lime juice and salt; mix gently.

3. Stir in onion, tomato, cilantro, and jalapeño (if using).

4. Taste and adjust seasoning — add more lime or salt as needed.

5. Serve immediately with tortilla chips, tacos, or veggies.

Strawberry Parfait

Ingredients:

• 1 cup fresh strawberries (sliced)

• 1 cup Greek yogurt (vanilla or plain)

• ½ cup granola

• 1 tbsp honey or maple syrup (optional)

• A few mint leaves (optional, for garnish)

Instructions:

1. Prepare strawberries: Wash, hull, and slice them. If you like, toss with a bit of honey for extra sweetness.

2. Layer: In two glasses or jars, add:

   • A spoonful of yogurt

   • A layer of strawberries

   • A layer of granola

3. Repeat layers until the glass is full.

4. Top it off with a few strawberry slices, a drizzle of honey, and a mint leaf.