These snack recipes are suggested meal ideas found on Foodhead Fact Sheets. They are another tool you can use to help you along your health and wellness journey.

2 tbsp  chia seeds
1/2 cup  water
1/2 cup  coconut milk

Optional additions
honey or maple syrup to sweeten
1/4 tsp cardamom powder

Mix all ingredients together. Be sure seeds do not clump and are covered by the liquid ingredients.

Cover and soak overnight in the refrigerator or for a minimum of four hours.

Top with apple sauce, dried fruit, nuts, seeds, berries, or shredded coconut.

1 1/2 c chick peas, cooked*
2 cloves, garlic
1 lemon, juiced
1/3 c tahini or almond butter
1/4 c extra virgin olive oil
1/3 c water
sea salt to taste

Purée all ingredients in a food processor. Add more water, olive oil or cooking water from the beans to obtain the desired consistency.

*Experiment by using beans other than chick peas. This recipe works well with a variety of beans. I've used kidney beans and navy beans with great success.




1 bunch kale
1 tbsp olive oil
juice of half a lemon
¼ teaspoon sea salt

Preheat oven to 350˚F (175˚C). Line a cookie sheet with parchment paper.

Break kale leaves into bite sized pieces in a bowl. Discard the stems. Wash and dry kale thoroughly. Add olive oil, lemon and sea salt.

Bake 10 or 15 minutes. Be sure to watch the kale carefully so it does not burn. Remove from oven when dry and crispy.

2 cups carrots, chopped
2 cups nuts and seeds
1 cup lemon juice
6 cloves garlic
1/2 tsp turmeric
salt to taste
nori sheets

Blend in food processor until slightly chunky.

Spread out 1/4” thick on nori sheets and place in dehydrator at about 105˚F for 12 to 15 hours until dry and crispy.

Break up into smaller pieces.

From David Rainoshek

1 avocado
1/2 red pepper, chopped into small pieces
1 tsp honey
1/2 tsp cardamom
juice of 1/3 lime
unrefined salt to taste

Mash avocado with a fork and combine it with all other ingredients.