Healthy Snack and Lunch Ideas:

snacks ideas   soups, chilis, stews   salads   dressings
sandwiches   miscellaneous

Snack ideas

  • Fruit, preferably eaten alone, before (20-30 minutes) or after meals (2 hours)
  • Apple slices and raisins
  • Organic applesauce with organic cinnamon (great for blood sugar balancing)
  • Hummus, (Sunflower Kitchen’s Mediterranean black olive is our family’s favorite) black bean dip, guacamole or cottage cheese choice of raw carrots, red peppers, broccoli, cauliflower, snow peas, sugar snaps
  • Healthy crackers such as Scottish oatcakes or brown rice crackers with dips or nut butters (almond, cashew, walnut, pumpkin seed, tahini- made with sesame seeds which are the best nondairy source of calcium)
  • Multigrain rice cakes with honey/nut butters/ melted cheese
  • Dips such as guacamole, salsa or black bean with organic corn chips or Lundberg rice chips
  • Celery with nut butters (almond, pumpkin, walnut) or goat cream cheese (the protein in goat or sheep products is easier to digest than cow’s)
  • Dry granola plain, or mixed with yogurt or Kefir (excellent source of probiotics) and a sprinkle of cinnamon
  • Homemade trail mix-almonds, pumpkin seeds, cranberries, raisins, etc
  • Homemade pizza on spelt/kamut/cornmeal crust (add in ground flax or salba seeds), cut in bite size pieces, can be taken on the go and eaten cold
  • Homemade mini muffins-adding ground flax or salba seeds in batter for extra Omega 3’s.
  • Fresh banana or zucchini bread. (You can use 1 cup succanat in place of 1 cup refined sugar)
  • Organic Popcorn drizzled with flax oil, toasted sunflower seeds and sea salt
  • Left over homemade whole grain whole wheat, spelt, or kamut pancakes (made with added ground flax or salba seeds). My kids call these “pancake cookies.” Pancakes can also be frozen and used in place of toast.
  • Edamame (soybeans), a low calorie high protein food found in the freezer section of most health food stores. Boil for 10 minutes and sprinkle with sea salt.

Soups, Chili, Stews:

  • Homemade would be best! Soups with whole grain bread or spelt/kamut crackers or flatbread, Wasa light rye and Ryevita sesame crisps breads. Ensure crackers are trans fat free. If you see the words hydrogenated or shortening in the ingredient list there is trans fat in the product (Email me at for further information).
  • Organic soups can be bought in family size or single servings
    Tomato soup with added whole grain brown rice or pasta for added nutrients and fibre
  • Minestrone with lentils or brown rice, chicken, or turkey and barley soup
    Chili made with ground beef, turkey or tofu, and kidney beans (plus navy, black bean or as many other beans as you like), and of course don’t forget the extra veggies!
  • Stews made in a slow cooker the day before. Judith Finlayson has some great cookbooks on Slow Cooking.
  • Pasta sauce should have as many vegetables as possible such as steamed spinach or kale, shredded carrots, zucchini, broccoli, cauliflower, peppers, fresh tomatoes, onions, garlic and celery, ground flax or salba seeds. Sprinkle flax oil over cooked pasta for added heart healthy Omega 3.

Salads, an excellent way to get your raw, alive, enzyme packed vegetables!

  • Use a variety of lettuce greens (romaine, spinach, and for extra liver support try beet or dandelion greens) and pack with vegetables. Use different shapes for presentation such as shredded, chopped, julienned or diced. Try to include as many as the following as possible: cherry tomatoes, peppers, broccoli, cauliflower, snow peas, sugar peas, lightly steamed asparagus, mushrooms, carrots, artichoke hearts, boiled and sliced fresh beets, celery, cucumber, cilantro (great for pulling out heavy metal toxins), radishes, avocado (excellent for lowering cholesterol), sundried tomatoes, dried cranberries or raisons. For some anti-inflammatory Omega 3 sprinkle with hemp hearts, chopped raw almonds, walnuts, cashews, pecans, or pumpkin or sunflower seeds on top. For protein add chick peas, salmon, tuna, hard boiled eggs, tofu, cooked chicken or turkey, goat or feta cheese.
  • Homemade coleslaw with a yogurt or healthy oil dressing (mix of olive oil, flax/hemp/walnut oil, chopped garlic, honey or maple syrup and balsamic vinegar).
  • Quinoa (keen-wa), best grain for powerful protein, or Millet salad. Both of these grains are gluten free and are great to use in place of a lettuce or rice salad. Add in any of the following: cherry tomatoes, cucumber, green or red onion, avocado, celery, raisins, any nuts or seeds such as sunflower seeds or pine nuts and top with chopped fresh fennel, parsley, basil or cilantro. For cooking directions, see my Berry Grain Salad Recipe.


  • My favorite salad dressing is made with 2/3 olive oil 1/3 flax or hemp oil, unpasteurized honey with royal jelly (or maple syrup) balsamic vinegar, and minced fresh garlic.
  • For heart healthy omega 3’s use oils such as organic flax , hemp, or walnut stored in the fridge for a maximum of 6 weeks (buy small dark glass bottles). Olive oil should be Cold Pressed Extra Virgin purchased in a dark glass bottle. Store in cool dark place.
  • If you need to avoid vinegar (ie. when on an Anti-Candida diet) use hummus, a sundried tomato or pesto dip as the dressing, mix it well.
  • Check the recipes section for a Lemon Tahini Dressing


  • ALT-Avocado, lettuce tomato and sprouts or watercress in a whole grain pita
  • Natural nut butters (almond, pumpkin, sunflower) with no sugar added jam on multigrain, spelt or kamut bread
  • ½ can canned salmon (with bones) or tuna mixed with diced cucumber and some plain yogurt on whole grain bread
  • ½ pita with egg frittata (omelet with veggies) and tomato
  • Avocado/egg salad or egg salad sandwich made with plain yogurt, diced onions, and fresh dill
  • Hummus with tomato, onion, cilantro and red peppers on a brown rice wrap
  • Cooked diced turkey or chicken (great for using up leftovers) with mustard, red peppers and sprouts
  • Toasted nut butter sandwich with banana slices
  • Roasted grilled veggies with goat cheese/feta or hummus in a whole grain pita
  • Quesadillas filled with vegetables, beans, tofu or sliced meat and cheese


  • Roasted sweet potato/ yams fries (add in potatoes, parsnip, turnup, beets and/or squash)
  • Baked sweet potato with almond butter and cinnamon (my fav!)
  • Whole grain brown rice with sautéed nuts (or sunflower seeds) raisins or cranberries (don’t forget to add flax/hemp/walnut/or a pumpkin oil to cooked rice – great source of zinc to support the immune system after rice has cooked for extra Omega 3’s)
  • Cold whole grain pasta salads (my kids eat this with just a sprinkle of flax oil-put on after it’s cooked)
  • Crustless (leave out the trans fat) Quiche recipe. Cook in a muffin tray.
  • Stir Fried Veggies, if using olive oil cook at medium heat, for higher heat or BBQ use grape seed, or coconut oil (contains caprylic acid which is an anti-fungal)
  • Check Blue line products sold at Loblaws for frozen chicken or turkey breast, or meatballs if need something quick and convenient. Can use for kid’s lunches as a sandwich – don’t forget to add 2 vegetables!
  • Homemade turkey or chicken strips pan fried in coconut oil or grapeseed oil or oven baked. Freeze and use as needed.
  • Lamb or turkey sausage (organic and available at the Big Carrot or Healthy Butcher), cooked chicken or turkey breast with brown rice, quinoa or whole grain pasta and eaten as a lunch.
  • Annie’s Brand macaroni (has no food dyes and trans fat) and cheese. Can use for a school lunch if your kids don’t mind it being luke warm.