The Family Table: Late Winter Snacks And Soup

lady enjoying snacks in winter

Paleo Granola

This granola with coconut yogurt and berries is the perfect breakfast to help you get back on track after the holidays. It’s quick and full of healthy fats and protein to keep you satiated all morning long. It’s also grain-free, making it an excellent option for those following a paleo diet.


» 1 c cashews
» 1 c walnuts
» 1⁄2 c pumpkin seeds
» 1⁄2 c coconut flakes
» 1 Tbsp cinnamon

» 1⁄2 tsp salt
» 1/3 c melted coconut oil
» 1⁄4 c maple syrup (use sugar-free syrup to make this recipe ketogenic)


1. Add cashews, walnuts, pumpkin seeds, salt, cinnamon, and coconut flakes to a food processor and pulse for 30 seconds.

2. Add coconut oil and maple syrup to the nut mixture, stirring well until all the ingredients are evenly incorporated.

3. Spread evenly on a baking pan lined with parchment paper and bake at 375°F for 20 minutes, stirring halfway through cooking time.

4. Let cool for 10 minutes before breaking the granola into clusters.

Collagen Power Balls

These delicious, fibre-rich collagen balls make for the perfect mid-day snack. They include extra protein in the form of collagen and hemp seeds to help you reach your daily protein goals, plus a hefty serving of chia seeds as a source of dietary fibre.


» 2 c quick rolled oats
» 1⁄4 c chia seeds
» 1⁄4 c hemp seeds
» 1⁄4 c nut butter of choice
» 1⁄4 c collagen protein powder
» 1/3 c pitted dates, soaked in hot water

» 1⁄4 c melted coconut oil
» Flaky sea salt
» Mini chocolate chips, pumpkin seeds (optional)


1. Add all ingredients (except the chocolate chips) to a food processor and pulse until a sticky dough forms.

2. Stir in the chocolate and seeds (if using) and roll into 1-inch balls to keep in the fridge or freezer.

Roasted Garlic & Cauliflower Dip

This dip takes full advantage of local produce available through the winter. Serve with your favourite seed crackers and crudites or use it as a spread on wraps and sandwiches.


» 1 head cauliflower, separated into florets
» 2 large shallots, chopped
» 2 Tbsp olive oil
» 2 heads of garlic
» 1/3 c tahini

» 1/3 c pumpkin seeds
» 1⁄2 tsp chilli flakes
» Juice from 1 lemon
» 1 tsp dried rosemary or sage
» Salt and pepper, to taste


1. Prepare garlic for the oven by chopping off the tops to expose  the tops of the cloves. Drizzle with olive oil and wrap in foil, or  place in a small oven-safe container with a lid. 

2. Toss the cauliflower and shallots with olive oil and seasonings  and add to a baking sheet with your heads of garlic. Roast at  400°F for 30–35 minutes, until cooked through. 

3. Once the vegetables cool slightly, add to a food processor with  the remaining ingredients and purée ingredients until slightly smooth. 

Squash Soup with Tofu

This soup recipe is a winter staple because it includes tons of orange vegetables and heal-ing spices to support immune health. It’s also beautifully warming and thoroughly cooked to support digestion in colder winter months. The tofu can be omitted, but we like that it adds 15 g of protein per serving.


» 1 large squash (butternut, acorn, delicata, and buttercup all work well)   
» 1 onion, chopped
» 1 orange pepper, chopped
» 4 cloves of garlic, finely chopped
» 1 Tbsp coconut oil or avocado oil
» 1 can of organic BPA-free coconut milk
» 1  Tbsp curry powder

» 1⁄4 tsp chili flakes (optional)
» 6 c bone broth, or organic vegetable or chicken broth
» 1 package organic tofu
» Seasoning of choice and sea salt and fresh ground pepper to taste


1. Preheat the oven to 400°F. 

2. Cut your squash in half and lay it face down on a baking sheet. 

3. Drain tofu and cut into small cubes. Spray or lightly drizzle with coconut or avocado oil, sprinkle with spices of choice, and bake in the oven along with the squash for 30 minutes while you prepare your other ingredients. 

4. Add the onion, garlic, and spices to a preheated large dutch oven on medium–hot. Cook until translucent and fragrant. 

5. Remove the squash from the oven and carefully scrape out the flesh of the squash. Add it to your pot along with the chopped pepper and cook for 5 minutes, stirring often. 

6. Add the bone broth, cover, and let simmer for 30 minutes. 

7. Add your can of coconut milk and use an immersion blender to purée your soup. Top with tofu cubes and hemp seeds (optional).