Thrive Snacks - avivaromm.com · Hummus, nut butter, cheese, on top of salad or soup. Ingredients 1/2 cup Sunflower Seeds 1/2 cup Pumpkin Seeds 1/2 cup Chia Seeds 1/2 cup Almond Flour

Thrive Snacks

Created by Aviva Romm, MD

https://avivaromm.com

Thrive SnacksAviva Romm, MD

Snacks Galore! Yippee!

I love snacks and noshes. But only when I'm needing that extra little something something - and only when it's healthy for me.

So here's to great snacks! No more standing in front of the fridge when you're wanting a little nibble, and no more worrying about how you're going to keep your blood sugar balanced - now you've got more delicious snacks compiled into one cookbook than you even imagined possible! YUM! And The Adrenal Thyroid Revolution is all chock-full of fabulous snacks - including smoothies - which can also be an incredible snack.

Enjoy making these and using them as inspiration. And of course, make appropriate substitutions as needed. For example, swap almond butter for peanut butter if you're peanut allergic, or avoiding those snacks that might not be appropriate for all the weeks of the Reset plan we're on (i.e., hummus during the 'no-legume' week if that's in your personalized recommendations based on your questionnaires and symptoms as we'll review together).

Bon appetit! Dr. Aviva

Aviva Rommhttps://avivaromm.com

Thrive Snacks7 days

Mon Tue Wed Thu Fri Sat Sun

Crackers & Avocado Turmeric Hummus Protein-PackedAvocado Toast

Apple Slices &Hummus

Bell Pepper Egg Cups Sea Salt & GarlicCrackers

Sweet Potato & LimeChips

Trail Mix With Banana Smoked SalmonWrapped Avocado

Sea Salted CoconutKale Chips

Apple with PeanutButter

Homemade Chai Tea Plantain Chips Carrots & Guacamole

Grain-Free FlaxBread

Toasted Walnuts Baby Carrots &Hummus

Protein PackedDeviled Eggs

Kimchi Blackberries &Pistachios

Pumpkin Hummus Hummus Dippers Dill Pickled GreenBeans

Salt n' Vinegar HardBoiled Eggs

Spicy Mango Guacon Sweet PotatoChips

Celery with SunflowerSeed Butter

Sour Cream n' OnionKale Chips

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Thrive Snacks64 items

Fruits

6 Apple

6 Avocado

2 Banana

4 cups Blackberries

1 Lemon

3 1/2 Lime

1/2 Mango

2 Plantain

Breakfast

1/2 cup All Natural Peanut Butter

Seeds, Nuts & Spices

2 1/2 tsps Black Peppercorns

2/3 cup Cashews

1/4 tsp Cayenne Pepper

1/2 cup Chia Seeds

1/2 tsp Cinnamon

5 servings Cinnamon Stick

2/3 cup Clean Trail Mix

1 1/2 tsps Garlic Powder

2 cups Ground Flax Seed

1/4 cup Hemp Seeds

1/2 tsp Paprika

1 cup Pistachios

1/2 cup Pumpkin Seeds

1 1/3 tbsps Red Pepper Flakes

3 1/8 tbsps Sea Salt

0 Sea Salt & Black Pepper

1/2 cup Sunflower Seeds

1/2 tsp Turmeric

1 1/2 cups Walnuts

Vegetables

3 cups Baby Carrots

6 Carrot

12 stalks Celery

1/2 Cucumber

1/2 cup Fresh Dill

7 Garlic

1/3 cup Ginger

1 1/2 cups Green Beans

4 cups Green Cabbage

7 stalks Green Onion

12 cups Kale Leaves

1 cup Radishes

1 Red Bell Pepper

1/4 cup Red Onion

1/4 Sweet Onion

5 Sweet Potato

1 Yellow Bell Pepper

Boxed & Canned

3 cups Chickpeas

1 can Tuna

1 cup White Navy Beans

100 grams Whole Grain Crackers

Baking

1/2 cup Almond Flour

1 tbsp Baking Powder

2 tbsps Cardamom Seeds

1/4 cup Pureed Pumpkin

2 tbsps Whole Cloves

Bread, Fish, Meat & Cheese

2 1/2 cups Hummus

4 slices Organic Bread

100 grams Smoked Salmon

Condiments & Oils

1 1/2 cups Apple Cider Vinegar

1/2 cup Coconut Oil

1/2 cup Extra Virgin Olive Oil

1/2 cup Sunflower Seed Butter

1 tbsp Tahini

Cold

19 Egg

Other

9 3/4 cups Water


Crackers & Avocado3 ingredients · 10 minutes · 2 servings

Directions

1. Mash the avocado onto the crackers and sprinkle with salt and pepper to taste. Enjoy!

Notes

Make it PaleoUse grain-free flax crackers instead.

More ProteinTop with hemp seeds, sliced hard boiled egg, or smoked salmon.

Ingredients

100 grams Whole Grain Crackers

1/2 Avocado

Sea Salt & Black Pepper (to taste)


Turmeric Hummus7 ingredients · 10 minutes · 4 servings

Directions

1. Add all ingredients together in a food processor. Blend until a creamy consistency forms.Enjoy!

Notes

Serve it WithVeggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich spread.

LeftoversStore in an air-tight container in the fridge up to 3-5 days, or in the freezer up to 6 months.

Ingredients

2 cups Chickpeas (cooked)

1 Garlic (clove)

1 tbsp Tahini

3 tbsps Apple Cider Vinegar

1/4 cup Extra Virgin Olive Oil

1/2 tsp Turmeric

1/2 tsp Sea Salt


Protein-Packed Avocado Toast6 ingredients · 15 minutes · 2 servings

Directions

1. In a bowl, mash the avocado, white beans, lemon juice and sea salt together with a fork.Continue to mash until you get a guacamole-like consistency.

2. Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy!

Notes

No White BeansUse chickpeas instead.

Likes it SpicyAdd hot sauce or chili flakes into the avocado bean mixture.

Ingredients

1 Avocado

1 cup White Navy Beans (cooked)

1/4 Lemon (juiced)

1/4 tsp Sea Salt

4 slices Organic Bread

1/4 cup Hemp Seeds


Apple Slices & Hummus2 ingredients · 5 minutes · 2 servings

Directions

1. Slice apples and cut out the core. Serve with hummus for dipping. Enjoy!

Notes

No AppleUse pear slices instead.

Ingredients

2 Apple

1/2 cup Hummus


Bell Pepper Egg Cups3 ingredients · 20 minutes · 1 serving

Directions

1. Preheat oven to 425 degrees F.

2. Slice pepper in half and carve out the seeds.

3. Crack an egg into the cavity of each half and bake on a baking sheet for 10-15 minutes,depending on how you like your eggs. Remove from oven and season with sea salt andblack pepper to taste. Enjoy!

Notes

More FlavourRoast the red pepper in the oven before cracking the egg into them.

Added TouchSprinkle with cheese during the last 2 minutes.

Serve it WithToast for dipping or our Grain-Free Flax Bread.

More ProteinIf it is a large bell pepper, fill remaining space with egg whites for added protein.

Ingredients

1 Red Bell Pepper

2 Egg



Sea Salt & Garlic Crackers7 ingredients · 30 minutes · 4 servings

Directions

1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

2. Combine all ingredients in a bowl and let sit for 1-2 minutes. Transfer to the baking sheetand press down evenly into a thin layer.

3. Bake for 20 minutes. Then use a spatula to carefully flip over and bake for an additional5 minutes.

4. Let cool completely, then break apart into pieces. (Note: the crackers will harden as theycool.)

5. Enjoy!

Notes

StorageRefrigerate in an air-tight container up to 1 week.

Serve Them WithHummus, nut butter, cheese, on top of salad or soup.

Ingredients

1/2 cup Sunflower Seeds

1/2 cup Pumpkin Seeds

1/2 cup Chia Seeds

1/2 cup Almond Flour

1/2 tsp Sea Salt

1 1/2 tsps Garlic Powder

1/2 cup Water


Sweet Potato & Lime Chips4 ingredients · 50 minutes · 3 servings

Directions

1. Preheat oven to 375.

2. Wash sweet potatoes and lay them on a cutting board lengthwise. Starting at one end,slice sweet potato as thinly as possible into rounds. Try to be consistent in how thin youslice so the chips bake evenly. (Use a mandolin slicer if you have one.)

3. In a mixing bowl, toss the sweet potato rounds with olive oil and season with sea salt.

4. Line a baking sheet with parchment paper. Place the sweet potato rounds on the bakingsheet in a single layer. Bake in oven on middle rack for 20 minutes. Flip the sweet potatoand bake for another 10 to 20 minutes or until golden-brown (depending on the thicknessof the rounds).

5. Let cool. Drizzle a lime wedge over the chips and serve. If chips aren't crispy enough,stick them back in the oven for another 10 minutes.

Ingredients

3 Sweet Potato

1 tbsp Extra Virgin Olive Oil

1/2 tsp Sea Salt

1/2 Lime (sliced into wedges)


Trail Mix With Banana2 ingredients · 5 minutes · 2 servings

Directions

1. Divide trail mix into bowls or containers, and serve with a banana on the side. Happysnacking!

Ingredients

2/3 cup Clean Trail Mix

2 Banana


Smoked Salmon Wrapped Avocado2 ingredients · 5 minutes · 2 servings

Directions

1. Slice the avocado and wrap each slice with the smoked salmon. Transfer to a plate andenjoy!

Ingredients

1 Avocado

100 grams Smoked Salmon (sliced)


Sea Salted Coconut Kale Chips4 ingredients · 1 hour · 4 servings

Directions

1. Preheat oven to 350. Use a sharp knife to cut your kale leaves into large pieces. Theyshrink up in the oven, so don't cut them too small!

2. Place kale in a large bowl. Drizzle with lemon juice and melted coconut oil. Season withdesired amount of sea salt. Use clean hands to massage all ingredients into kale.

3. Line a large baking sheet with parchment paper. Place kale leaves on foil in a singlelayer. Don't over crowd. You will have to bake in batches for the perfect chips.

4. Cook in oven for 10 - 15 minutes (12 minutes was the perfect number for me). Removefrom oven when crisp. Enjoy!

Ingredients

4 cups Kale Leaves

2 tbsps Coconut Oil (melted)

1 tsp Sea Salt

1/2 Lemon (juiced)


Apple with Peanut Butter2 ingredients · 3 minutes · 4 servings

Directions

1. Cut apple into slices and remove the core. Dip into peanut butter and enjoy!

Notes

Keep it FreshTo avoid brown apple slices, assemble the slices back into the shape of the apple and tie anelastic band around it.

Ingredients

4 Apple

1/2 cup All Natural Peanut Butter


Homemade Chai Tea6 ingredients · 20 minutes · 4 servings

Directions

1. Combine all ingredients together in a large pot. Bring to a boil then reduce to a simmer.Let simmer for 15 minutes and then strain. Serve as is, or with almond milk and honey.Enjoy!

Notes

Serve it WithA slice of our Blueberry Banana Bread or Pumpkin Loaf.

LeftoversStore sealed in a mason jar in the fridge up to 5 days. Re-warm or enjoy as iced tea.

Ingredients

8 cups Water

5 servings Cinnamon Stick

2 tbsps Cardamom Seeds

2 tbsps Whole Cloves

1 1/2 tsps Black Peppercorns

2 tbsps Ginger (peeled and thinly sliced)


Plantain Chips3 ingredients · 30 minutes · 2 servings

Directions

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.

2. Peel the plantains then slice as thinly as possible with a mandolin or knife. Do your bestto keep the thickness consistent. Slice on the diagonal for bigger chips. Gently toss theslices in coconut oil and cinnamon. Arrange in an even layer on the baking sheet thenbake for 30 to 35 minutes, flipping at the halfway point. (Note: Chips are done when theystart to brown around the edges.)

3. Remove from oven and let cool on a baking rack lined with paper towel to soak up anyexcess oil. Enjoy!

Notes

StorageStore in an airtight container at room temperature.

Make Them CrispyPlantain chips last 1 - 2 days. If they get soggy, crisp them back up by placing them in theoven at 350 degrees F for 5 to 10 minutes.

Ingredients

2 Plantain (medium size)

1 tbsp Coconut Oil (melted)

1/2 tsp Cinnamon


Carrots & Guacamole4 ingredients · 5 minutes · 2 servings

Directions

1. Peel and slice carrots into sticks.

2. Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.

3. Dip the carrots into the guac & enjoy!

Notes

Spice it UpAdd chili flakes, salsa and/or chopped cilantro to the guacamole.

Ingredients

4 Carrot (medium)

1 Avocado

1 Lime (juiced)

1/4 tsp Sea Salt (or more to taste)


Grain-Free Flax Bread6 ingredients · 1 hour · 10 servings

Directions

1. Preheat oven to 350F. Grease the inside of a loaf pan or line it with parchment paper.

2. In a medium size bowl, mix together flax, baking powder, and salt. Use a whisk to stiruntil well combined.

3. In another bowl, beat eggs with a whisk for 30-60 seconds. Add water and coconut oil,mixing until combined.

4. Add wet ingredients to dry and stir until combined. Let the batter sit for 1-2 minutes tothicken slightly.

5. Pour batter into loaf pan and smooth out the top with a spoon. Bake for about 50minutes, or until the top feels set and the loaf is browned.

6. Once cooled, slice and store in the fridge or freezer.

Ingredients

2 cups Ground Flax Seed

1 tbsp Baking Powder

3/4 tsp Sea Salt

5 Egg (room temp)

1/2 cup Water (room temp)

1/3 cup Coconut Oil (melted)


Toasted Walnuts1 ingredient · 15 minutes · 5 servings

Directions

1. Preheat oven to 350F and spread the walnuts across a baking sheet lined withparchment paper. Toast in the oven for 5 to 10 minutes, tossing at the halfway point.

2. Remove from oven, let cool and enjoy!

Notes

Extra FlavourSprinkle with sea salt or spices of your choice.

Ingredients

1 1/2 cups Walnuts (shelled)


Baby Carrots & Hummus2 ingredients · 5 minutes · 4 servings

Directions

1. Divide carrots between bowls. Serve with hummus on the side for dipping. Enjoy!

Notes

No Baby CarrotsUse celery sticks, cucumber slices or sliced bell peppers instead..

Like it SpicyTop with a pinch of cayenne pepper or chili powder.

Ingredients

3 cups Baby Carrots

1 cup Hummus


Protein Packed Deviled Eggs7 ingredients · 20 minutes · 2 servings

Directions

1. Hard boil your eggs.

2. Once cool, peel the eggs and slice them in half. Remove the yolk and add it to a bowl.Add in the tuna, avocado and green onion. Season with sea salt and black pepper totaste. Mix and mash very well and then stuff the mixture back into the eggs. Sprinkle withpaprika and enjoy with cucumber slices on the side.

Ingredients

4 Egg (hard boiled)

1 can Tuna (drained)

1/2 Avocado

1 stalk Green Onion (chopped)


1/2 tsp Paprika

1/2 Cucumber (sliced)


Kimchi8 ingredients · 30 minutes · 8 servings

Directions

1. Core and finely slice your cabbage. Place in a mixing bowl with all ingredients. Usingyour clean hands, massage the salt into the cabbage and vegetables until it starts tosoften (5 to 10 minutes). Set aside and let rest for 10 minutes then massage again foranother 5 minutes.

2. Transfer the kimchi into sterilized jars, leaving an inch of space at the top. Pack it downinto the jar until the brine rises to cover the vegetables. Seal the jars with sterilized lids.

3. Let it ferment at room temperature for 3 to 5 days. It may bubble and that is normal.Check on your kimchi everyday and re submerge the vegetables under the brine if theyrise.

4. Taste your kimchi on day 3. If it tastes ripe, transfer it to the fridge. If not, let it fermentanother day or two.

5. Enjoy kimchi right away or let sit for another week or two for extra flavour. Enjoy!

Notes

Serve it WithBurgers, salads or in our Kimchi Fried Cauliflower Rice.

Ingredients

4 cups Green Cabbage (tightly packed)

6 stalks Green Onion (diced)

1 Carrot (large, grated)

1 cup Radishes (grated)

4 Garlic (cloves, minced)

3 tbsps Ginger (peeled and grated)

1 tbsp Sea Salt

1 tbsp Red Pepper Flakes


Blackberries & Pistachios2 ingredients · 2 minutes · 4 servings

Directions

1. Divide blackberries into bowls. Top with shelled pistachios. Enjoy!

Notes

Make Them LastDo not wash blackberries until ready to eat. Once you wash the berries they spoil a lot faster.

Ingredients

4 cups Blackberries

1 cup Pistachios (shelled)


Pumpkin Hummus6 ingredients · 10 minutes · 2 servings

Directions

1. Add all ingredients together in a food processor. Blend until a creamy consistency forms.Enjoy!

Notes

Make it SpicyAdd chili powder, cayenne pepper or chili flakes.

Extra ToppingsTop with a drizzle of olive oil, cinnamon, cayenne pepper, pumpkin seeds or hemp seeds.

Serve it WithVeggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich spread!

StorageStore in an air-tight container in the fridge up to 3-5 days, or in the freezer up to 6 months.

Ingredients

1/4 cup Pureed Pumpkin

1 cup Chickpeas (cooked, drained and rinsed)

1 Garlic (clove)

1/4 Lemon (juiced)

2 tbsps Extra Virgin Olive Oil

1/4 tsp Sea Salt


Hummus Dippers4 ingredients · 15 minutes · 4 servings

Directions

1. Slice your pepper, carrot and celery into sticks.

2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼cup hummus. Then place the veggie sticks into the hummus so that they are standingvertically. Seal the jar and place in the fridge until ready to eat.

Notes

HomemadeMake your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummusrecipes.

Mix it UpSubstitute in different veggies like cucumber or zucchini.

Ingredients

1 Yellow Bell Pepper

1 Carrot

4 stalks Celery

1 cup Hummus


Dill Pickled Green Beans8 ingredients · 24 hours · 4 servings

Directions

1. Trim the ends from the green beans and cut them into equal lengths that will fit into a500 mL mason jar.

2. Place the dill, garlic, red pepper flakes and peppercorns into the bottom of the jar. Turnthe jar on it's side and tightly pack the beans in. Set jar aside.

3. In a medium sauce pan combine apple cider vinegar with water and sea salt. Bring to aboil. Once boiling, reduce to a simmer. Let simmer for 3 minutes.

4. Pour the brine into the jar with the beans. Cover with a lid and let cool. Transfer to thefridge and let sit for at least 24 hours before eating. Best flavour is usually after 2 weeks.These will keep in the fridge for at least 1 month. Enjoy!

Notes

Make it LastCan last up to 1 year if canned in a jar with a seal.

Make MoreDouble or triple the recipe to make more.

Less SpicyLeave out the red pepper flakes.

Ingredients

1 1/2 cups Green Beans (washed)

1/2 cup Fresh Dill (chopped)

1 Garlic (whole clove)

1 tsp Red Pepper Flakes

1 tsp Black Peppercorns

1 cup Apple Cider Vinegar (or 1 cup)

1/2 cup Water

1 tsp Sea Salt


Salt n' Vinegar Hard Boiled Eggs3 ingredients · 35 minutes · 4 servings

Directions

1. Bring a large pot of water to a boil. Gently place eggs into the boiling water and turn theheat down to medium high. Set your timer for 14 minutes.

2. After 14 minutes, use a spoon to lift the eggs out of the water. Place on a plate and letcool for at least 20 minutes.

3. When ready to eat, peel the eggs and cut them into halves or quarters. Season with seasalt and drizzle with apple cider vinegar. Enjoy!

Ingredients

8 Egg

1 tsp Sea Salt (divided)

1/4 cup Apple Cider Vinegar (divided)


Spicy Mango Guac on Sweet Potato Chips8 ingredients · 45 minutes · 4 servings

Directions

1. Preheat oven to 375. Starting at one end of the sweet potato, cut into rounds as thinly aspossible. Try to be consistent with how thin you slice them so they bake evenly.

2. In a mixing bowl, toss the sweet potato rounds with olive oil and season with some seasalt.

3. Line a baking sheet with parchment paper. Place the sweet potato rounds across thebaking sheet in a single layer. Bake in the oven on the middle rack for 20 minutes. Flipthe rounds and bake for another 10 to 20 minutes depending on the thickness or untilgolden brown.

4. While sweet potato chips cook, assemble the guac by combining avocado, mango, redonion, cayenne, lime juice, sea salt and black pepper. Mix and mash with a fork untilcreamy. Store in fridge until ready to eat.

5. Place a dollop of guac on each baked sweet potato chip. Enjoy!

Notes

Chip LoverMake brown rice tortilla chips instead of sweet potato chips.

Less CarbsSkip the sweet potato and serve as a dip with veggie sticks.

Likes it SpicyAdd more cayenne pepper

Keep it CrispyIf chips lose their crispiness overtime, throw them back into the oven at 350 for 5 to 10minutes.

Ingredients

2 Sweet Potato

1 1/2 tsps Extra Virgin Olive Oil

2 Avocado (peeled and mashed)

1/2 Mango (peeled and diced)

1/4 cup Red Onion (finely diced)

1/4 tsp Cayenne Pepper

2 Lime (juiced)



Celery with Sunflower Seed Butter2 ingredients · 5 minutes · 4 servings

Directions

1. Spread sunflower seed butter across celery sticks (about 1 tbsp per celery stalk). Happymunching!

Notes

No CeleryUse cucumber instead

Ingredients

8 stalks Celery (sliced into sticks)

1/2 cup Sunflower Seed Butter


Sour Cream n' Onion Kale Chips6 ingredients · 30 minutes · 4 servings

Directions

1. Preheat oven to 350. Line a baking sheet with foil, shiny side facing down. Lightly greasewith a splash of extra virgin olive oil.

2. Place apple cider vinegar, onion, cashews, sea salt and water together in a blender orfood processor. Blend until a creamy consistency forms.

3. Place kale leaves in a large bowl and pour cashew mixture over top. Massage themixture into the kale leaves.

4. Arrange kale leaves across the foil in a single layer. Don't overcrowd. You will need tobake in a few batches.

5. Bake in the oven for 10 to 15 minutes or until crispy. Keep a close eye after the 10minute mark so you don't burn them. You may need to remove some and give others abit more time to crisp up.

6. Throw into a bowl and enjoy!

Notes

Keep Them CrunchyStore in the freezer to keep crunchy.

Crunch Them Back UpIf chips lose their crispness over time, throw them in the oven at 350 for 2 to 5 minutes tocrisp them back up.

Ingredients

2 tbsps Apple Cider Vinegar

1/4 Sweet Onion (finely diced, about 1/4 cup)

2/3 cup Cashews

1/2 tsp Sea Salt

1/3 cup Water

8 cups Kale Leaves (cut into large pieces, about1 bunch of kale)


Documents

Thrive Snacks - avivaromm.com · Hummus, nut butter, cheese, on top of salad or soup. Ingredients 1/2 cup Sunflower Seeds 1/2 cup Pumpkin Seeds 1/2 cup Chia Seeds 1/2 cup Almond Flour