Candida Diet Snack Bars: Recipes and Guidelines

Finding suitable snacks while adhering to the Candida diet can indeed pose a challenge. However, there's no need to worry, as there are numerous options available to satisfy your cravings. Whether you prefer something sweet, savory, crispy, crunchy, or a combination of flavors, you're bound to discover a snack that aligns with your dietary needs and preferences.

The Importance of Candida-Friendly Snacks

Why is it crucial to prioritize specific components in our snacks when following the Candida diet? The primary reason is to ensure you remain satisfied between meals, preventing unwanted cravings and maintaining stable blood sugar levels. Store-bought snacks often contain unhealthy ingredients such as added sugars, artificial colors, and preservatives, which can exacerbate Candida overgrowth. Therefore, opting for homemade, Candida-friendly snacks is a much healthier choice.

Savory Snack Ideas

Here is a selection of tasty dips, snacks, soups and appetizers that you can eat during your Candida Diet. If you get hungry between meals, try one of these recipes instead of your regular snacks.

• Cauliflower Hummus: A delicious and healthy alternative to traditional hummus, made with cauliflower instead of chickpeas.
• Quick-and-Easy Avocado Mousse: A creamy and satisfying snack rich in healthy fats.
• Curried Cauliflower Soup: A warming and flavorful soup that's perfect for a light meal or snack.
• Rutabaga and Rosemary Bread: A savory bread option made with rutabaga and infused with rosemary.
• Baba Ganoush: A smoky and flavorful eggplant dip that's great with vegetables or gluten-free crackers.
• Buffalo Turkey Meatballs: A protein-packed snack with a spicy kick.
• Cauliflower Tortillas: A versatile option for wraps or tacos, made with cauliflower.
• Savory Zucchini and Pesto Bread: A flavorful bread option that incorporates zucchini and pesto.
• Quinoa and Buckwheat Crackers: A crunchy and nutritious snack made with quinoa and buckwheat.
• Celeriac Soup: A creamy and comforting soup made with celeriac.
• Buffalo Cauliflower Florets: A spicy and satisfying snack that's similar to buffalo wings.
• Ajvar Dip: My favorites in this list are the ajvar dip, strawberry muffins, and artichoke hummus.
• Artichoke Hummus:

Sweet Snack Ideas

Sometimes, life calls for a sweet treat. These sweet treats are all about satisfying your cravings without wreaking havoc on your blood sugar levels or providing fuel for Candida overgrowth.

• Rhubarb Muffins: A subtly sweet and tangy muffin option made with rhubarb.
• Strawberry Muffins:

Candida Diet Snack Bar Recipes

Pumpkin Seed Butter Energy Bars

These simple no-bake bars are gluten-free, wheat-free, dairy-free, and contain no added sugar. They are made with protein-rich pumpkin seed butter and quinoa to provide a healthy, sustained energy boost. These bars are perfect for an on-the-go breakfast or just as a lightly sweet snack to get you through the afternoon.

Read also: Breakfast on the Candida Diet

Pumpkin Seeds are an excellent source of Omega-3 fatty acids, an important healthy fat. Pumpkin seeds are also known to have anti-fungal, anti-viral and anti-parasitic properties. Omega-3s are a vital component of healthy brain and thyroid function. They also help to combat depression and other symptoms of Candida-related inflammation, such as skin conditions.

This recipe has a long list of healthy ingredients. The coconut milk, ginger, coconut oil, and cinnamon all have antifungal properties. There is lots of fiber and flavor from the coconut and chia seeds, plus a hint of sweetness from stevia.

These Pumpkin Seed Butter Energy Bars are a really filling, satisfying snack. You can make them in bulk and keep a batch in the fridge or freezer for when you get hungry in between meals!

Ingredients:

• ½ cup pumpkin seed butter
• ½ cup cooked quinoa
• 1 tsp. pumpkin pie spice (recipe below)
• ¼ cup unsweetened shredded coconut
• 2 Tbsp. chia seeds
• ¼ cup coconut milk
• 1 tsp. alcohol free vanilla
• ½ tsp. powdered stevia
• 2 Tbsp. coconut oil, melted
• ¼ cup coconut flakes

Instructions:

1. Brush the sides and bottom of a loaf pan with a bit of melted coconut oil, then line pan with parchment paper, set aside.
2. In a small bowl, add coconut milk, alcohol free vanilla and powdered stevia, whisk to combine, set aside.
3. In the bowl of a food processor, add cooked quinoa, pumpkin seed butter, pumpkin pie spice, unsweetened shredded coconut and chia seeds, process until combined.
4. Add coconut milk mixture, again process until combined.
5. Lastly, add coconut oil and process until just combined.
6. Press bar dough into prepared loaf pan, sprinkle with toasted coconut flakes, pressing flakes gently into dough.
7. Place bar dough in freezer until set, about hour.
8. Lift dough out of loaf pan with parchment paper, slice into bars.
9. Store bars in a tightly sealed container in refrigerator or freezer.

Pumpkin Pie Spice Recipe:

To make your own pumpkin pie spice, put one tablespoon ground cinnamon, 2 teaspoons ground ginger and a half teaspoon ground nutmeg into a small jar with a tight fitting lid, shake well. Save unused portion.

Toasting Coconut Flakes:

To toast coconut flakes, place them on a baking sheet at 350 degrees F (177 degrees C), for about 5 to 6 minutes or just until flakes begin to color.

Read also: Popcorn on a Candida Cleanse

Paleo Cranberry Coconut Power Bars

This incredible nut-free power bar recipe is made with just 7 healthy ingredients. Paleo Cranberry Coconut Power Bars are also gluten-free and grain-free.

Ingredients:

• Unsweetened dried cranberries
• Based upon my Cherry Vanilla Power Bar recipe

Homemade Protein Bars

These Homemade Protein Bars are no-bake, easy to make, and so good! I'm always on the lookout for healthy snacks for my family, especially easy recipes since I am pretty busy. The only problem with these homemade protein bars is that they don't travel well in warm weather. You can keep these bars at room temperature for about 4-5 days, or store in the fridge for up to two weeks. I like to make these Homemade Protein Bars in bulk and then place them in the fridge or freezer for a fast healthy snack for the family.

Sweeteners: Use vegetable glycerine, xylitol, or erythritol (add in about 1/3 more) as the sweetener for a low-carb version. If you don't need low-carb, use Sucanat or honey or even maple syrup for more natural options.

More Protein: Substitute up to the total amount of the flax meal with the same amount of rice protein for an extra punch of protein. Nutribiotic makes a great brand from non-GMO brown rice.

Instructions:

1. Place nuts or seeds, flax meal, coconut, seed or nut butter and salt in the bowl of a food processor.
2. Process until the nuts or seeds are ground into a coarse meal.
3. Melt coconut oil over low heat. If the temperature of your home is around 76 degrees, you can skip this step and add the oil directly to the food processor as it will be soft enough to process easily.
4. Add coconut oil, sweeteners and vanilla to processor bowl and process until well combined to form a thick, yet crunchy paste.
5. Press the mixture into an 8×8 square pan (you can be quite flexible here. A 9×9 will work just fine. A larger pan will produce thin bars, while a smaller pan will yield thicker ones)
6. Place in refrigerator to chill.
7. If you are making your own chocolate/carob chips or chocolate/carob bar, prepare while the protein bars are chilling, but do not harden the chocolate chips or bar.
8. Top bars with the chocolate chips or bar.

Nut Options: For nuts, almonds and organic macadamias are good options. Mixing several kinds works well too. You can also sub 1 1/3 cups coconut butter or seeds for nut free.

Read also: Best Bread for Candida

Flax Meal: Here is a good brand of organic flax seeds to purchase to make flax meal.

Coconut Oil: You can substitute an alternative solid fat for the coconut oil.

Chocolate Chips: If you would prefer to make your own chocolate chips, here are my Homemade Chocolate / Carob Chips.

Carob Raspberry Bars {paleo, gluten & dairy free}

Crust:

• 2 c. almond flour
• ½ c. ground flax
• ¼ c. coconut flour
• ½ c. melted coconut oil
• ¼ c. water
• 2 tbsp. coconut sugar *optional
• 1 tsp. baking powder
• ½ tsp. fine pink Himalayan sea salt
• 1 tsp. vanilla extract
• 1 tsp. almond extract

Topping:

• ¼ c. reserved crust flour
• ½ c. shredded unsweetened coconut
• ¼ c. coarsely chopped almonds
• 1 tsp. vanilla extract
• ½ tsp. almond extract

Filling:

• 10 oz. frozen raspberries
• juice of ½ lemon
• ⅛ tsp stevia
• 2 tbsp. coconut sugar *optional
• 2 tbsp. chia seeds *optional
• ½ tsp vanilla extract

Instructions:

1. Mix together the coconut, almond flour, flax, baking powder and salt.
2. Mix melted coconut oil and water with extracts and add to flour.
3. Blend all ingredients well and reserve ¼ cup for topping.
4. Place batter on an oiled cookie sheet and flatten out into a rectangle with ⅜" thick or so.
5. Place crust in 350 degree oven and bake for 15 min. until lightly golden.
6. For filling: in a small saucepan on medium add raspberries, lemon juice and sugars.
7. Bring to a boil and reduce heat to a simmer until you have a thicker consistency about 15 min.
8. Take raspberry jelly off burner and stir in chia seeds.
9. Pour in a bowl and let cool.
10. To make topping: chop almonds, mix with reserved crust mixture, shredded coconut.
11. To assemble the bars after the crust has cooled, spread jam generously to the edges.
12. Sprinkle to topping and firmly press it into the jam.
13. Bake for 15 minutes until tipping is golden.

If you don't add the chia seeds to the raspberry mixture you will need to set the jam aside longer {or make it ahead} so it thickens. Also, overcooking the jam will affect the pectin in the fruit from thickening. Chia seeds helps absorb the extra liquid and of course, adds nutrition. You can pulse the topping in a food processor if you want it to be a finer texture. I find that the littles like the bars better.

This bar is low sugar but to make it Free Diet compliant you would omit the coconut sugar in this recipe. You can cut the bars smaller or larger for your needs. These bars will last a few days on the counter or in the fridge for a week. I love making the jam ahead of time as it will gel nicely for spreading. Please use organic when you can.

Hazelnut Butter Bars

The blending of hazelnuts and avocado emphasizes their shared nutty richness in these Hazelnut Butter Bars. Moist, lightly sweet, and speckled with chopped toasted hazelnuts, these treats are deceptively nutritious in protein and healthy fats.

These bars are gluten-free, dairy-free, and contain no added sugar. Note that they do contain some apple sauce, so they’re better for the later stages of the diet.

Ingredients:

• 2 eggs
• 1 tsp. powdered stevia
• 1 tsp. alcohol free vanilla
• 1 cup hazelnut butter (see recipe below)
• 1 avocado, peeled, seeded, cubed
• ⅓ cup unsweetened applesauce
• ¼ cup coconut oil, melted
• ½ tsp. baking soda
• ¼ tsp. salt
• ¼ cup hazelnuts, toasted, chopped

Instructions:

1. Before you start, have all ingredients at room temperature.
2. Preheat oven to 350 degrees F (177 degrees C). Brush an 8 x 8 inch pan with oil. Cut a piece of parchment paper the width of the bottom of the pan and long enough to overlap the two sides of the pan. Brush parchment paper with oil, set aside.
3. In a medium bowl, combine eggs, powdered stevia and alcohol free vanilla. Whisk until mixture is frothy and pale yellow in color, set aside.
4. In the bowl of a food processor, combine hazelnut butter, cubed avocado, unsweetened applesauce, melted coconut oil, baking soda and salt. Process until smooth.
5. Add egg mixture and process until just combined.
6. Pour mixture into prepared pan, sprinkle with chopped hazelnuts and bake 20 minutes.
7. Cool completely before serving.

Homemade Hazelnut Butter:

1. First remove hazelnut skins by spreading 3 cups of hazelnuts onto a rimmed baking sheet and roasting for 10-15 minutes, until skins begin to crack.
2. Then place hazelnuts on a clean kitchen towel, wrap them up and rub vigorously for 1 to 2 minutes, removing most of the skins.
3. Place hazelnuts into the bowl of a food processor and process, scraping the sides of the bowl from time to time, until butter reaches a smooth, shiny consistency, about 6 to 8 minutes.
4. Store hazelnut butter in a container with a tight-fitting lid in the fridge for up to 6 weeks.

Additional Tips for Candida-Friendly Snacking

• Read Labels Carefully: When purchasing pre-made snacks, always scrutinize the ingredient list for added sugars, artificial ingredients, and gluten.
• Plan Ahead: Prepare your snacks in advance to avoid impulsive, unhealthy choices when hunger strikes.
• Listen to Your Body: Pay attention to how different foods affect you and adjust your diet accordingly.
• Embrace Variety: Experiment with different recipes and ingredients to keep your snacks interesting and enjoyable.

tags: #candida #diet #snack #bars #recipes