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Snacks

Wellness Mama Snack Recipes

Coconut flour lemon blueberry muffins

Lemon Blueberry Muffins (Grain Free)

June 19, 2018 by Katie Wells

I love the smell of baking. Especially when it’s lemon blueberry muffins in the oven! They fill the whole house with the warm aroma of berries. In fact, another favorite treat in our house, this healthy berry cobbler, also combines berries and baking. Blueberries: A Nutrition Powerhouse (and Kid-Favorite Snack!) Blueberry season is one of my …

Read moreLemon Blueberry Muffins (Grain Free)
Gluten free lactation cookie recipe

Real-Food Lactation Cookies (Gluten Free)

April 17, 2018 by Katie Wells

Pregnancy, labor, birth, and then breastfeeding… all of these things put high physical strain and demand for nutrients on a mom’s body. It’s so important to take time to nourish and replenish our bodies each step of the way, especially during the crucial postpartum time. Sitting down to breastfeed many times a day (and night) …

Read moreReal-Food Lactation Cookies (Gluten Free)
Radish cream cheese dip recipe

Radish Cream Cheese Dip (Cool & Zesty!)

April 3, 2018 by Katie Wells

I’m always looking for more easy and tasty ways to serve nourishing foods to my family. Getting kids on board with eating healthy can take some strategic planning, but recipes like this radish cream cheese dip help make it easier. (And it’s not a bad way for adults to enjoy more veggies too!) Having some …

Read moreRadish Cream Cheese Dip (Cool & Zesty!)
Homemade Chocolate Recipe

Healthy Homemade Chocolate Recipe

March 27, 2018 by Katie Wells

If there’s one guilty pleasure all moms enjoy, it’s wine chocolate! Thankfully there’s a way to justify indulging a little because chocolate (like wine) has some fantastic health benefits. The key is to choose quality chocolate from the right sources … or make your own homemade chocolate. It’s easy and you have total control over …

Read moreHealthy Homemade Chocolate Recipe
Chocolate Peanut Butter Keto Fat Bomb Recipe

How to Make Chocolate Peanut Butter Fat Bombs (Keto Friendly)

March 20, 2018 by Katie Wells

Everyone lately is talking about the benefits of a ketogenic diet and how research shows it can reduce inflammation, increase energy levels, speed up weight loss, and improve focus and concentration. If you’re contemplating trying it, mastering a good fat bomb recipe is a must! What is a Fat Bomb? The name “fat bomb” may …

Read moreHow to Make Chocolate Peanut Butter Fat Bombs (Keto Friendly)
Smoked Salmon Dip Recipe

Smoked Salmon Dip Recipe (With Cottage Cheese)

October 20, 2017 by Katie Wells

I have a confession… I love seafood and could easily live on oysters and salmon for the rest of my life. My kids eat these foods, but definitely don’t love them as much as I do. I’m always looking for ways to make seafood delicious and easy to eat for kids. Plus, it turns out …

Read moreSmoked Salmon Dip Recipe (With Cottage Cheese)
How to Make Marshmallows- Healthy Marshmallow Recipe

Healthy Marshmallow Recipe

October 3, 2017 by Katie Wells

Candy and sugary desserts are not a food eaten very often by my family. My husband doesn’t have much of a sweet tooth, and we attempt to avoid sugar as much as possible. But occasionally when the kids are craving sweets, or if we’re out somewhere where candy and other junk food is around, I …

Read moreHealthy Marshmallow Recipe
Probiotic strawberry jello snacks recipe

Probiotic Jello Snacks Recipe

March 30, 2016 by Katie Wells

It drives me nuts that most “breakfast” foods are actually dessert in disguise. Many cereals have more sugar than donuts, which have more sugar than many desserts. Snack foods often aren’t much better! Ignoring the fact that we don’t need to eat every 2-3 hours and that our modern fascination with “snack foods” is more a …

Read moreProbiotic Jello Snacks Recipe
How to roast winter squash seeds

How to Roast Winter Squash Seeds

November 8, 2015 by Katie Wells

Winter squash is a wonderfully versatile food that is easy to grow, easy to store and easy to cook. The whole squash can be used, including the seeds, and often winter squashes are available at great prices, making them an amazing budget friendly food. In the Fall, I’ll often plan our family’s meals for the …

Read moreHow to Roast Winter Squash Seeds
Healthy snack idea- fruit leather with hidden veggies

Strawberry Fruit Leather Recipe (with Beets)

June 25, 2015 by Katie Wells

Our family is really enjoying all of the seasonal produce available right now, especially the berries. I always stock up on berries when I can find them from a fresh, local, and organic source, and freeze and preserve them for the whole year. Last week, a quart of delicious strawberries was hidden in the back …

Read moreStrawberry Fruit Leather Recipe (with Beets)
How to make chia seed and juice squeeze pouches

Chia Seed Squeeze Pouches

May 5, 2015 by Katie Wells

I’ve been a big fan of chia seeds for a really long time… I use them in healthy energy bars, chia-kombucha energy drink, and even as an egg replacement. Why Chia Seeds? Chia seeds are an amazing superfood and a great source of calcium, omega-3s, and antioxidants. They also hold many times their weight in …

Read moreChia Seed Squeeze Pouches
How to Make Matcha Marshmallows

How to Make Matcha Marshmallows Recipe

April 29, 2015 by Katie Wells

My original probiotic marshmallow recipe with gut healthy gelatin and natural honey are a kid favorite at our house. Over Easter, I decided to find a way to naturally color these to make them more festive for the kids. In the past, I’ve used natural food coloring with great results (here’s why I don’t use regular food colors), …

Read moreHow to Make Matcha Marshmallows Recipe
Parsnip Fries with harissa Mayo

Parsnip Fries with Harissa Mayo

April 17, 2015 by Katie Wells

Forget potatoes: the natural buttery sweetness of these delicious parsnip fries pairs beautifully with the exotic spiciness of a harissa mayo. Frying them in tallow, which is high in conjugated linoleic acid, or CLA, gives them a golden, crunchy exterior. As you know, I’m a big fan of saturated fats — I think we NEED them …

Read moreParsnip Fries with Harissa Mayo
Sleepytime gummies with tart cherry and honey and salt for deeper sleep

Tart Cherry Sleep Gummies Recipe

February 20, 2015 by Katie Wells

As a mom, I’m all for recipes that simplify and save time. That’s why our dinner rotation includes simple one-pan dishes like beef and cabbage stir fry and Pakistani kima, and why I pre-make coconut oil pulling chews to do oil pulling every morning so that I don’t have to open multiple containers each day …

Read moreTart Cherry Sleep Gummies Recipe
Pumpkin Spice Meltaways

Pumpkin Spice Meltaways Recipe

October 9, 2014 by Katie Wells

Tis the season for pumpkin spice everything. I’ve been making spiced pumpkin lattes and pumpkin spice muffins for breakfast occasionally, but I wanted a really filling no-bake treat that I could whip up for the kids. I’ve made coconut meltaways before with flavors like citrus, chocolate, and strawberry (I need to post those recipes too!) …

Read morePumpkin Spice Meltaways Recipe
Tangerine Gummies

Tangerine Gummies for Radiant Skin

May 14, 2014 by Katie Wells

Note from Katie: My homemade chewable vitamins recipe is one of the most popular recipes on my site and I often get questions about different variations. Today, Sylvie McCracken from HollywoodHomestead.com shares a gummy snack recipe that is kid and adult approved. Enter Sylvie… You might say I’m a bit gelatin obsessed. You might be right. …

Read moreTangerine Gummies for Radiant Skin
Roasted Cabbage Slices- delicious and healthy

Roasted Cabbage Slices

September 17, 2012 by Katie Wells

My name is Katie and I love cabbage. I never really thought I’d say that. I’m not a huge fan of cole slaw. In fact, I usually use broccoli instead of cabbage when making it. I’m part Irish though, so I have a soft spot for cooked cabbage, but this recipe definitely tops the list. These …

Read moreRoasted Cabbage Slices
Homemade Coconut Butter Cups Recipe

Coconut Butter Cups Recipe

June 6, 2012 by Katie Wells

These coconut butter cups are similar to my coconut clusters, but slightly easier to make and without the coconut texture that many kids don’t like. They provide a lot of healthy fats and are a way to sneak some extra coconut into your kids’ diets. If you liked Reese’s cups in your pre real-food days …

Read moreCoconut Butter Cups Recipe
shrimp

Shrimp & Cucumber Appetizers Recipe

May 3, 2012 by Katie Wells

Ok, so I was just trying to make these sound fancy by calling them “appetizers”, but these are one of my favorite (and super easy) snacks. I’ve even eaten these as an entire lunch, and they really do make great appetizers for parties too! A good source of protein over delicious, crisp and refreshing cucumber with …

Read moreShrimp & Cucumber Appetizers Recipe
Healthy homemade jello

How to Make Healthy Jello

January 30, 2012 by Katie Wells

Oh, jello … the sugar (or chemical) laden mystery food of hospitals and cafeterias. I went to public school and got my fair share of this stuff back then, so I have never made this for my kids … until now. The “Jell-o” gelatin you can buy in stores is packed with sugar or chemical …

Read moreHow to Make Healthy Jello
Coconut flour healthy onion rings recipe

Healthy Onion Rings Recipe

August 7, 2011 by Katie Wells

Often a healthy diet and fried foods seem incompatible, but this doesn’t have to be the case. When using quality ingredients and oils that are safe to use at high temperatures (like coconut oil or tallow), fried foods can be an acceptable part of a healthy diet. This onion rings recipe is one of my …

Read moreHealthy Onion Rings Recipe
Naturally Fermented Salsa Recipe

How To Make Fermented Salsa

June 24, 2011 by Katie Wells

Now that we are just on the verge of tomato and pepper season, I wanted to share this recipe for cultured salsa. Fermenting salsa is an easy way to make it last longer without canning and it adds a probiotic boost. We eat and drink a lot of fermented foods, from water kefir soda to …

Read moreHow To Make Fermented Salsa
Ground Beef Jerky Recipe

Ground Beef Jerky Recipe

March 30, 2011 by Katie Wells

My kids really like beef jerky, and actually I do too. For a long time, we never had it in the house because a) it’s expensive and b) unless its full of sugars and nitrates, it is really expensive! When a road trip left me desperate for some kind of portable protein, I tried an …

Read moreGround Beef Jerky Recipe
Healthy oven baked sweet potato fries recipe

Savory Sweet Potato Fries Recipe

March 5, 2011 by Katie Wells

These sweet potato fries are a kid-approved substitute for regular french fries or conventional potato products and are packed with nutrition. A kid favorite at our house, the kids often help slice these or cut them in to crinkle cut chips before baking. They are fast and easy to make and go with a lot …

Read moreSavory Sweet Potato Fries Recipe
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Simple Answers for Healthier Families