Nutrient-Rich Dessert, Beverage, & Snack Ideas

Nutrient-Rich Snacks, Beverages & Desserts

Many of the snacks, beverages, and desserts we commonly consume please the taste buds at a great expense to the body.  These “empty calorie” choices lack nutrients and deplete the body’s stored vitamins and minerals during their digestion.  Get inspired by the following suggestions and feel the difference in your body’s response to immense sensory satisfaction coupled with ample nutrients.


Healthy dessert does not have to be an oxymoron.  These desserts can be made with fresh, quality ingredients that offer the body more nutrients then they deplete from it.  Often fruits are sweet enough, but use maple syrup, agave nectar, raw honey, or stevia in lieu of sugar as needed.


High in calcium, carotenoids, B-vitamins, and iron without any stimulant effects.

Bananas Dipped in Carob Sauce and Rolled with Freshly Ground Walnuts: Walnuts contain copper, manganese, and bothOmega-6 & Omega-3 fatty acids.

Carob Brownies topped with Fresh Strawberry Slices: Strawberries are antioxidant-rich plus contain Vitamins B6, C, K, potassium & iodine.

Carob Mousse made with Avocado: Avocados are rich in oleic acid, potassium, folic acid, copper, and Vitamins B6, C, & K.


Abundant sources of known and newly discovered, health-promoting phytonutrients, vitamins and minerals.

Cantaloupe Sorbet: Cantaloupe is high in beta-carotene, potassium, and Vitamins B6, C, & E.

Baked Pears with Almond Cashew Cream: Pears are full of antioxidants, copper & fiber; cashews are copper & magnesium-rich.

Live Passion Fruit Pie with Sprouted Almond and Macadamia Nut Crust: Mac Nuts are rich in minerals & B-vitamins; Almonds are high in Vitamin E & manganese.


Fresh ingredients provide more nutrients, more flavor, and better consistency to your creations.

Coconut Macaroons: Coconut is mineral-rich with antimicrobial, antifungal, and antiviral properties.

Homemade Raw Organic Ice Cream: Raw milk is full of enzymes which help the body digest its nutrients, make sure it is tested.

Pumpkin Pie: Winter squash are full of Omega-3 fatty acids, potassium, fiber, folate, & Vitamins A & C.


Escape the caffeine, sugar, high fructose corn syrup, artificial sweetener, artificial flavor, and artificial color blues with these tasty nutrient-rich drinks in place of sodas, coffee, white, black, or green teas, and sports drinks.

Water: The Real Thirst Quencher

Best consumed at room temperature, ½ hour before or 2 hours after a meal. Have 32-64 oz /day

-Water with fresh lemon or lime juice – for refreshing flavor, electrolytes, and a digestive aid.

-Water with a spritz of rose water or other food-grade hydrosol– for a decadent taste sensation

Water with a few drops of liquid trace minerals – to increase mineral intake if the water is filtered

-Water with thin slices of cucumber and lemon and mint leaves – for cooling refreshment

Liquid Energy Boosters

Fresh Carrot, Celery, Parsley, Cucumber, Ginger Juice: for detoxification and cleansing.

Blueberry Spirulina Smoothie with flax meal, and yogurt: blueberries for fiber, flavonoids, and antioxidants; spirulina for protein, carotenoids, and minerals; flax meal for omega-3s and manganese; & yogurt for iodine, calcium, probiotics, and Vitamin B12.

Warm Cozy Drinks

Herbal Chai with fresh Almond Milk: a caffeine-free version with all the traditional spices

Peppermint Licorice Tea: these herbs have traditionally been used to improve digestion

Lemongrass Ginger Tea: ginger for anti-inflammatory properties, potassium, and digestion

Sophisticated Sippers

Cranberry Juice Spritzer: cranberries for antibacterial properties and antioxidants; Mineral water for a little fizz.

Raspberry Lavender Lemonade:  raspberries for manganese, folate, fiber and Vitamin C

Aloe Vera Lime Cooler:  Aloe juice for bowel detoxification & Hormone Balance (avoid Internal aloe vera during menstruation and pregnancy)



Today, the word “snack” often denotes pre-packaged bags or boxes of processed “foods” that contain lists of ingredients too long to comprehend.   The original foods from which these products were created probably contained a variety of vitamins and minerals.  However, as they were heated, compressed, flavored, and otherwise altered nearly all of these nutrients were destroyed.   These snacks contribute very little benefit to the body, while adding significantly to waistlines and presenting numerous other challenges.  The following snack suggestions provide flavor-filled whole foods options that are teeming with nutrients.


Celery Sticks with Nut Butter: for Vitamin K, protein and minerals

Soaked Cashews, Hazelnuts, Almonds, Pecans, Macadamia or Walnuts

Pumpkin Seeds, Sunflower seeds, and Goji berries:  Vitamin E, manganese, & magnesium

Bean Dip with Pita Wedges: for protein and dietary fiber

Guacamole with Carrot sticks: Vitamin A, C, & K (far better than with corn chips)

Fresh-Picked Green Beans, Okra, or Sugar Snap Peas:  if you can be so lucky for a host of nutrients

Spinach, Green Apple, Cucumber Juice: enjoy for iron, folate, Vitamin C, and flavanoids


Jicama or Yacon slices drizzled with Fresh Squeezed Lime Juice:  satisfying subtle sweetness

Homemade Spelt Muffins: with nuts, seeds, applesauce and mashed banana as sweetener

Papaya with Tahini & Lime Juice:  tahini adds protein & compliments papaya’s sweetness

Frozen Blueberries or Grapes: a fun treat with antioxidants, flavonoids, & fiber

Almond Date Balls:  minerals, protein, and scrumptious sweetness

Apple Slices with Nut Butter: a satiating protein and fiber-rich treat

Homemade Yogurt with Berries: for probiotics, antioxidants and creamy goodness

Acerola Cherry, Aloe Juice Smoothie: digestive aid loaded with Vitamin C

Homemade Applesauce with Cinnamon and Maple Syrup: a mineral-rich comfort food