Prepared this list in response to a question which came up during a Nutrition/Exercise presentation. This is just a start, of course.


cut celery, red/yellow pepper strips and carrot sticks

with peanut butter (Smuckers All Natural is what we use)(My wife  just said it’s gotta be chunky:)

with cream cheese

with hummus (we used to make our own out of chick peas, however now there are lots of very good  flavored options in the store)

GORP – Good Old Raisins and Peanuts – mixed up and bagged for travel

All hand fruits, fresh…..apples, oranges, bananas, grapes, etc.

Dried Fruits….dates, figs, prunes, raisins, craisons, apricots (my favorite pancake meal is whole wheat pancakes with walnuts and apricots)



Oatmeal with condiments of choice – add nuts, dried fruit, cinnamon, shredded coconut, chia seeds, ground flax seeds, top with soy, regular or almond milk

Dry cereals – choose low sugar cereals, Grapenuts, Shredded Wheat, Uncooked oatmeal, Cheerios (original, not flavored/sugared up)  I top these too, just like oatmeal

Peanut butter toast or bagels, topped with dried fruit. Favorite of mine is whole wheat toast with peanut butter and raisins

Whole wheat pancakes – blueberry walnut are a family favorite too. Try to get away from using syrup and butter on them….a little plain yogurt is fun on top.

Waffles, with healthy toppings

Banana Peanut Butter Sandwich (I grew up on versions of this. Now I’m smart enough to use whole wheat bread.)



Pasta….always (use whole wheat pastas. Once the family’s used to them….you’ll never go back, and they’re much healthier.

with marinara sauce (typical red sauce, or very fresh – made with onions and fresh tomatoes the day it’s served. Leftovers from this sauce just improve with time.)

with a white sauce and beans

with a healthy cheese sauce like ‘mac n cheese’

Waffels with gravy (I just mention this because my mother used to serve them with turkey gravy after Thanksgiving as a treat)

Vegetarian Chili, served with corn tortillas

Bean Burritos

Bean Tostados

Black Bean soup with sour cream

Vegetarian Baked Beans (We make our own (not baked, just heated) from an assortment of beans without the meat)

Push salads….lettuce, spinach, kale, and top with healthy dressings and seeds (sunflower and pumpkin seeds are really great), walnuts, chopped dates,

Halloween Pumpkin Soup, topped with croutons, raisins

Vegetarian Vegetable Soup with Barley

Oct 21, 2016