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Snacks and Appetizers

Macrobiotic snacks range from bean spreads to pan roasted nuts to applesauce, and most of them can be prepared in quantity so you have them available. Some can be frozen, others have a long shelf life, and they are all healthy alternatives to chips and processed foods.
  1. Whole Foods Appetizers (72)

Quick Spiced Pumpkin "Pudding" Recipe
This fast, easy and absolutely scrumptious treat makes a great snack, dessert or even breakfast. Organic pumpkin, cultured coconut or almond milk (or yogurt if you eat dairy) and spices are whisked together to create a creamy and nutrient packed pick-me-up.

No Bake Pumpkin Spice energy Bars
This recipe for pumpkin spice energy bars is great for anyone who wants a deeply nourishing high energy snack to carry. They are great for hiking, and make a wonderful mid-afternoon snack for adults and kids alike.

Juices and Smoothies for Cleansing, Detox and Post Workout Nutrition
Juices and smoothies can be great additions to our daily food intake. They provide concentrated doses of nutrients and can help calm inflammatory responses in the body. Practitioners of functional medicine are increasingly turning to nutrient rich dietary protocols to help their patients, and many of the drinks listed here can complement a...

Sandwich Ideas for Every Appetite –Including Grain Free Diets
Sandwiches in some form or another are found in many parts of the world, but they are truly an American staple. Sandwiches are great picnic foods and carry well for lunch at school or the office. Beyond the obvious and typical sandwiches you see in delis, we’ve got some great ideas that may inspire you to new heights of sandwich making!

Millet and Vegetable Croquettes with Herb Pesto
This whole foods/macrobiotic crossover recipe for millet and vegetable croquettes is worth the work. The finished product can be shaped into patties or round balls, made ahead of time, and even frozen. Feel free to experiment with varying the vegetables, and serve them with the pesto sauce that follows, or one of the dressings in the Sauces section.

Avocado Cilantro Hummus Recipe
This rich, creamy smooth avocado and cilantro hummus recipe will no doubt become a favorite if you’re an avocado fan.

Creamy Macrobiotic Asparagus Soup Recipe
This creamy macrobiotic asparagus soup recipe is a wonderful spring first course or centerpiece for a light meal. Asparagus is a diuretic vegetable, eliminating water from the body through the kidneys. It also helps cleanse cholesterol from the arteries. It is a good source of folate, potassium, and fiber.

Ultra Green Smoothie
This potent green drink smoothie recipe is full of liver cleansing greens, and is guaranteed to give you a pleasant rush of energy and to help move a sluggish digestive system. The banana is an optional addition for those who may not do well with a potent green flavor, as it “softens” the intensity of it. Make sure all of your ingredients are...

Heavy Metals Detox Smoothie
This green drink packs a nutritional wallop and is effective for helping move heavy metals out of the body. Make sure you always use organic produce for smoothies.

Mango Pineapple Green Smoothie
This Mango Pineapple Green Smoothie recipe is a luscious and buttery smooth green drink that should be made with ripe mangoes in season and golden pineapple for best effect. You can add some Meyer or regular lemon or a bit of fresh ginger root for extra zest. Please remember to use organic produce in any green drink!

Rice, Nut and Seed Nori Rolls
These tasty snacks are a great way to use leftover rice, and you may like this recipe for rice, nut and seed nori rolls so much that you’ll cook extra just so you can make them. They hold at room temperature all day, so they make great picnic food, but if you’re going to be home or are eating them right away, feel free to roll some veggies in the middle.

Berry Delicious Smoothie Recipe
This berry smoothie recipe is a great breakfast in warm weather, or a yummy pick-me-up in the midmorning or mid-afternoon. Berries are being recognized as one of the most powerful superfoods in the plant kingdom. They are rich in disease-fighting antioxidants, are heart healthy, and considered to be vital foods in anti-aging medicine

Vanilla Nut Smoothie Recipe
This creamy, vegan vanilla nut smoothie recipe has no added sweetener, and is absolutely packed with nutrients. Almonds, banana, rice protein and flax seed make for a sustaining snack or breakfast drink. Smoothies are a great drink to have after strenuous exercise, or if you don’t have time to make breakfast.

Artichoke Spread Recipe
Artichokes are members of the thistle family, and as such contain phytochemicals that benefit the liver, gallbladder and kidneys. They are good sources of folate and vitamin C. This chunky, herb-scented spread can be made with globe artichokes, artichoke hearts, or the tender baby artichokes that have completely edible leaves

Middle Eastern White Bean Dip
Cumin is an ancient seed with powerful digestive and free radical scavenging properties. It is a rich source of iron and thought to be an anti cancer food. This creamy "new macrobiotic" bean dip is rich with flavor and nutrient dense. Serve with whole wheat pita chips (make sure they are additive-free), veggies, or rice crackers.

Crispy Rice Balls
These sweet snacks serve multiple functions. They are a healthy sweet treat for kids of all ages, a macrobiotic version of Rice Krispy Treats. They are an easy and fun way to keep your kids occupied in the kitchen. Last, but not least, they are a great grab-and-go snack for a quick energy boost.

Moproccan Fava Bean Dip: Bessara
This tasty dip recipe is provided by Christine Benlafquih, guide to Moroccan food. Omit the paprika and cayenne to adapt for a macrobiotic diet. Delicious!

Lentil Walnut Spread
This rich, cumin scented lentil spread is great on crackers, bread or vegetables. It also makes an excellent sandwich spread.

Moroccan Roasted Almonds with Salt
This recipe is a traditional snack by Christine Benlafquih, guide to Moroccan food. Make sure you use high quality sea salt, and be sparing with it.

Edamame
Edamame are fresh green soybeans. They make a great snack and are used in salads, soups, and stir-fries. The beans grow inside a fuzzy pod and have a sweet, nutty flavor. Edamame are easy to digest, and high in protein (1/2 cup contains 16 grams). They are also rich in vitamin A, fiber, calcium, and antioxidants.

White Bean and Herb Spread
This herb scented white bean spread is great with raw vegetables, rice crackers, or in a sandwich

Vegan Tapenade
While olives, capers, and lemons are not part of a traditional macrobiotic diet, all stand tall as foods that have great nutritive and healing value. Tapenade is an anti-inflammatory snack rich in iron, Vitamin E, quercitin and fiber.

Natural Applesauce
This ultra easy recipe for natural applesauce just requires a vertical wand blender: no need to peel the apples as long as they're organic! The skins add vitamins and color and puree nicely into the mix. This is a great topping for granola and yogurt; oatmeal or other hot cereal; and makes a lovely dessert sauce.

Gluten Free Stuffed Zucchini Recipe
This versatile recipe for gluten free stuffed zucchini adapts itself to any number of variations. For extra protein, add cooked lentils or cubed, browned tofu; meat eaters can add 1 cup of crumbled cooked turkey sausage. Variations on the veggies include sweet red peppers, cooked winter squash and any variety of mushrooms. Let your imagination...

Classic Hummus
This creamy, classic and super easy hummus recipe is the base for most types of flavored hummus.

Antioxidant Berry Banana Smoothie Recipe
This gluten free, dairy free antioxidant berry banana smoothie recipe makes a great breakfast in warm weather, or a yummy pick-me-up in the midmorning or mid-afternoon. Berries are being recognized as some of the most powerful superfoods in the plant kingdom. They are rich in disease-fighting antioxidants, are heart healthy, and considered to be...

St Lucia Buns – Lussekatter
St Lucia Day is the “opening day” of Christmas in Sweden. St Lucia was the saint of light, and tradition dictates that the oldest daughter would don a wreath of candles and sing to her family while bringing them food in the pre-dawn hours. Saffron scented St Lucia buns are part of that tradition, and the whole foods recipe that follows is my own...

Fruity Beauty Youth Elixir Smoothie
This simple Fruity Beauty Youth Elixir Smoothie recipe is chock full of antioxidants, vitamins, healthy plant protein, essential fatty acids and electrolytes. It’s guaranteed to take 10 years off your face instantly! (Just kidding)....

How To Make Non-Dairy Coconut or Almond Milk Yogurt Recipe
This recipe for non-dairy coconut or almond milk yogurt is perfect for making parfaits, dips and thick dressings. We like our yogurt creamy, and this version has a thickening agent in it: arrowroot.

The Mighty Mushroom: Great Whole Foods Recipes For Wild and Cultivated Fungi
Mushrooms have documented abilities to bolster immunity, cleanse and nourish the blood, and help remove toxins from the body. Beyond all of this is the fact that mushrooms are culinary marvels, full of individual personality and delicious in their own right. The following list of recipes hints at the possibilities of these wonderful woodland plants.

Honey, Ginger, Lime and Rum Glazed Shrimp
This easy recipe for honey, ginger, lime and rum glazed shrimp can be prepared on the grill or in your broiler, so it's a great year round dish.

Rum, Chili and Lime Glazed Chicken Wings
Tangy and sweet, spicy and full flavored, these rum, chili and lime glazed chicken wings have wonderful layers of taste going for them.

Roasted Beet and White Bean Hummus Recipe

Lobster and Corn Bruschetta
Crisp and crunchy, naturally sweet and popping with flavor, lobster and corn bruschetta is a fabulous dish for summer entertaining.

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