(587) 805-1520

Yummy Recipes and Breakfast Snack Ideas

SMS for information (587) 805-1520

Yummy recipes and breakfast snack ideas that are good for the whole family- and fun to make too!


1 cup of ground sesame seeds or 1 cup of raw tahini (sesame seed butter)
-3-4 tsp of honey (hardened crystalline works best)
– ¼ cup of raisons (optional)
-2-3 tbsp of shredded coconut (optional)

This is a rich high protein, high oil, and high nutrient treat. Mash ingredients together in a small bowl
and roll into balls or make into small bars. Roll on shredded coconut if desired. You can also mix in 1-2
tsp of carob powder or mash in a banana. Experiment with adding a 1 tablespoon of hemp protein.



Tahini Candy

¼ c of almonds
½ c of tahini
¼ c of maple syrup
¼ tsp of almond extract
1 tbsp of carob flour
¼ c of grated coconut

Preheat oven to 425 degrees F. spread the almonds on a baking sheet and roast in the over for 5
minutes. In a small mixing bowl, blend the tahini, maple syrup, and almond extract. Beat vigorously for 3
minutes until a stiff ball forms and the oil begins to separate; stir in carob flour. As the mixture stiffens,
press the dough against the side of the bowl to expel the oil and pour it off. Allow the dough to sit for
1-2 minutes. Remove almonds from the oven. Press and drain the dough again and place in a paper
towel to reduce any excess oils. Chop up almonds and add to the mixture. Place the mixture on a wax
paper (so as not to stick) and roll into a cylinder shape. Slice the roll into bite sized pieces and cover with
grated coconut.



Fruit Bars (makes 10-12 bars)

½ c honey
1 c rolled oats
½ c raisons
½ c sunflower seeds
¼ c of chopped dates or dried apricots

Heat the honey in a saucepan and stir in the other ingredients. Press into a pan and let dry. Cut into bars
and refrigerate or serve.



Carob and Pumpkin seed Bars (serves 16) serving

: 1 nut, 98 cals , 6g carbs , 4 g of protein, 7 g of fat

2 eggs, separated
½ c apple juices concentrate
1 tsp of vanilla extract
¼ tsp of ascorbic acid (vitamin C crystals)
3 ½ tbsp carob powder, sifted not packed
1/8 tsp of salt
1 cup of pumpkin seeds, ground into a meal in food processor
¾ c of walnuts or pecans, coarsely chopped

Oil and 8×8 square pan. Cut a square of wax paper to fit the bottom of the pan, lay it in place and oil it.
Put egg whites in a separate bowl from yolks and set aside. Put yolks in a medium bowl and add salt,
vanilla, and ascorbic acid crystals. Whisk for a few minutes until light. Using a spoon, stir in seed meal
and nuts for 1 minute. Preheat oven to 350 degrees. Beat egg whites with a mixer, from low to high,
until stiff and shiny. Spoon one quarter of the whites into the batter and stir until whites disappear. Fold
remaining whites carefully into batter with rubber spatula, until all whites are gone. Scrape batter into
prepared pan and bake for 20 mins, or until top springs back when touched lightly. Use a knife to loosen
the edges, and then turn out onto a cooling rack. Peel off wax paper before continuing to cool. Cut into
squares when cool.



The following are some additional breakfast/snack options you may use to design your own dietary


Breakfast Suggestions 

(275-325 calories)

Omelet made with 3 egg whites, 1 whole egg, and unlimited
Vegetables, chopped and cooked with
1 tsp. olive oil
1 slice whole-grain toast
(Servings: 1 protein, 1 grain, 1 oil)


¾ cup non-fat or low-fat cottage cheese
2 small fresh peaches
8 walnut or pecan halves, chopped, sprinkled with cinnamon
(Servings: 1 protein, 1 fruit, 1 nut)


4 oz. plain low-fat yogurt or 6 oz. Non-fat yogurt
1 ½ cups mixed strawberries, blueberries, and raspberries
2 Tbsp. sliced almonds
(Servings: 1 fruit, 1 dairy, 1 nut)


½ whole-wheat pita
¼ cup non-fat or low-fat ricotta
1 ½ oz. smoked salmon/lox
Red onion slices
(Servings: 1 protein, 1 grain)


1 poached egg
1 slice whole rye bread, toasted
1 half grapefruit
(Servings: 1 protein, 1 grain, ½ fruit)


Scramble together 2 oz. tofu, 1/3 cup egg substitute
Vegetables chopped; cook with 1 tsp. olive oil
1 Tbsp. Parmesan cheese
3-4 crackers
(Servings: 1 protein, 1 grain, 1 oil)



Morning/Afternoon Snack Suggestions (mid morning and mid afternoon)

(150-175 calories)

1 egg, hard-boiled
1 medium apple
(Servings: ½ proteins, 1 fruit)


1 medium pear
10 whole almonds
(Servings: 1 fruit, 1 nut)


1 slice whole rye bread, toasted
1 Tbsp. almond butter
(Servings: 1 grain, 1 nut)


1 medium carrot
Celery and cucumber sticks, unlimited
¼ cup hummus
(Servings: ½ category 2 vegetable, 1 legume)


2 pieces turkey bacon
1 egg, hard-boiled
(Servings: 1 protein)


1 small nectarine or peach, sliced
½ cup blueberries
4 oz. plain low-fat yogurt or 6 oz. Non-fat yogurt
(Servings: 1 fruit, 1 dairy)


Unlimited vegetables, raw
1 Tbsp. tahini
3 -4 crackers
(servings: 1 nut, 1 grain)


About Firstline Nutrition

Health practitioners who have years of experience in the natural medicine field. We provide health supplements and vitamins to support healthy living. Our articles are researched and talk about the products we carry.

Recent Posts

Follow Us

Sign up for our Newsletter

Any newsletter subscription can be cancelled with a one-click unsubscribe button included at the bottom of all emails.