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7 Natural Snack Ideas The Whole Family Will Love

Has your snack game been a little ho-hum lately? It can be easy to fall into a snack rut, eating the same unsatisfying foods week after week. 

However, there is no reason snack time can’t be full of variety, fun, and nutrition. If you’re searching for some new snack ideas the whole family will enjoy, we’re here to help. These are some of our favorite healthy, natural snack choices.

Energy bites

Want a snack that’s easy for the little ones to prepare? No bake energy balls are super easy and fun to make, often made with ingredients you already have on hand like oats, honey, nuts and seed. We love adding healthy fats like coconut oil or any nut butter. Make sure to choose your family’s favourite add-ins, whether they love dried cranberries, cashews, or chocolate chips. The sky's the limit here.  Use a seed butter instead of a nut butter to make the balls a nutrient dense school safe snack. 


Making your own hummus couldn’t be easier—or tastier. With just a handful of ingredients and a food processor, you can blend up a protein-filled snack that the whole family will enjoy. Serve with fresh veggies, whole grain crackers, or pita bread. Hummus can also double as a condiment to spread on burgers, wraps and sandwiches.

Chia pudding

If you haven’t gotten on the chia pudding train yet, now is the time. Packed full of protein, fibre, vitamins, and minerals, you absolutely cannot beat the nutritional value of chia seeds. And chia pudding is a simple, tasty snack option that hits the spot at any time of day. Pair it with your favourite chopped fruit for a healthy and delicious treat.

Kale chips

If you’re skeptical about kale chips, that’s completely understandable. But we promise that a well-crafted kale chip is the perfect antidote to those mid-afternoon snack cravings. The trick? Coat your kale well with oil before baking or frying. Then, season generously. There are no rules for what should pair with your kale chips, but we recommend chili powder and cayenne pepper for a spicy kick, or maple syrup for a touch of sweetness.


Edamame—also known as fresh soybeans—are undoubtedly an underrated snack food. Nutrient-rich and completely satisfying, they are tasty as an appetizer or a late-night snack. Fresh in-shell soybeans are best, but frozen also does the trick. To cook them, pan fry, boil, or steam the edamame until tender, and then sprinkle with salt. 

Flax or protein muffins

A healthy muffin is the perfect snack to have ready on the counter or tucked away in the freezer. A nutritious and satisfying option, a good flax muffin is chock full of fibre that keeps you full and satisfied between meals. Add vanilla or chocolate protein for added nutrients. The best muffin recipes are low in sugar, substituting fresh or dried fruit to add sweetness. You always use gluten-free flour too. 

Fruit popsicles

Making popsicles is a fun and cheerful summer activity the whole family will love. Use juice or yogurt as a base, and then add fresh seasonal fruits for more colour and flavour. To get started you will need a popsicle mold—but it’s a relatively affordable investment that your family will  use for years to come.


Oat & Hemp Pumpkin Spice Muffins

Want a good-for-you, vegan, gluten-free, easy-to-make, festive and flavourful fall recipe to whip up this weekend?

These Oat & Hemp Pumpkin Spice Muffins from our Wellness Ambassador Amy Longard Nutrition might be just what you're looking for. Check out one of our 7 locations to find the majority of these ingredients in our bulk and baking sections.


? 2.5 cups, oat flour
? 2/3 – 3/4 cup, hemp hearts
? 2 teaspoon, baking powder
? 1 teaspoon, baking soda
? 1⁄4 teaspoon, sea salt
? 1 Tablespoon, pumpkin spice
? 1 cup, pumpkin purée (canned or homemade)
? 2 Tablespoon, coconut oil, melted
? 1⁄2 cup, pure maple syrup
? 3⁄4 cup, unsweetened non-dairy milk
? 1 1/2 teaspoon, pure vanilla extract
? 1/3 cup medjool or cooking dates, chopped into small pieces
? 1/4 cup, raw pumpkin seeds, for topping

For directions, head to

Happy baking, everyone! ??


Keto Protein Balls

3-Ingredient No Bake #Keto Protein Balls!

Thanks to The Big Man's World for this simple & easy to whip-up recipe! Soft, chewy and low in carbs, these protein balls are the perfect snack, ready in 5 minutes.

Use our Nuts to You Organic Peanut Butter, ? or try out one of our many keto-approved peanut butters in-store (a great one packed with super-fats is Fatso). If you've got allergies to peanuts, try sunflower seed butter (we have one from Nuts to You that's delicious), as this has the same consistency as peanut butter.

In terms of a sticky sweetener, we recommend the 0 carb, 0 calorie, 100% sugar-free Liquid Monk Fruit by SweetMonk. If you're not Keto, you can use maple syrup, agave nectar, or honey.

Finally, the coconut flour gives these protein balls the thick, chewy and fudgy texture. Do not swap it out for another flour, as it simply won’t work. Coconut flour absorbs liquids differently than other flours, and acts like a sponge.


?? 2 Cups Peanut butter
?? 1/2 Cup Sticky sweetener of choice
?? 3/4 Cup Coconut Flour


?? Line a large tray or plate with parchment paper and set aside.
?? In a large mixing bowl, combine all your ingredients and mix well. If the batter is too thick, add some liquid (milk or water) until a thick batter remains.
?? Using your hands, form the dough into small balls and place on the lined plate/tray. Refrigerate the peanut butter no bake balls for 30 minutes, or until firm.


Gluten-Free Dinner Rolls

What's for dinner tonight? We recommend pairing these mouth-watering gluten-free dinner rolls with whatever tasty dish you make.

This #delicious and #glutenfree recipe comes from the Health first Network's Healthy Holiday Magazine. Find Bob's Red Mills' Gluten Free 1-to-1 Baking Flour at a Kardish near you, along with so many more gluten-free baking products and staples.

Ingredients for rolls:

1 Tbsp Olive Oil
½ cup Shallots
½ tsp Sugar
1 tsp Sage
1 tsp Rosemary
1 tsp Thyme
1 cup Warm Water
1 Tbsp Active Dry Yeast
2 Tbsp Brown Sugar
3 cups @bobsredmill Gluten Free 1-to-1 Baking Flour
2 Eggs
1/4 cup Unsalted Butter
1 tsp Kosher Salt
¾ cup Parmesan Cheese

Ingredients for Butter Topping:

3 Tbsp Unsalted Butter
¾ tsp Garlic
½ Tbsp Parsley
Salt and Black Pepper


In a skillet add olive oil and set over medium-low heat. Add diced shallots, sugar, fresh herbs and black pepper. Saute until golden then set aside to cool.

Add warm water, yeast and brown sugar to stand mixer bowl. Mix to combine. Allow to sit for 5-10 minutes.

Add flour, eggs, melted butter, salt and cheese. Turn the mixer to medium speed and mix for 5-6 minutes. Add the cooled Sauté and mix until incorporated. Shape dough into a round and place into a large bowl coated with olive oil. Cover the bowl allowing to rise.

On a floured surface shape into 8 rolls. Spray a 9-inch cake pan with cooking spray. Arrange rolls with one roll in the center and 8 surrounding it. Cover and set in a warm place to rise for 30-45 minutes.

Directions for Butter Topping:

Melt the butter and add garlic, parsley, salt and pepper to taste. Brush roll tops with half of the butter mixture. Bake at 400°F for 20-25 minutes, adding remaining butter mixture halfway through.


Double Chocolate Protein Bars

It's back-to-busy season.

Tonight, we're making these in preparation. ? ?

Recipe from our amazing team member Allison, the chef behind

Servings: 10
Cuisine: Vegan
Time: 15 minutes + 30 minutes chill time


? 1 cup chocolate protein powder of choice
? 1 cup oat flour
? 1/4 tsp sea salt or pink Himalayan salt
? 1/2 cup peanut butter (almond, cashew, sunflower and tahini also work, for those with allergies)
? 1/2 cup pure maple syrup
? 1/4 cup non-dairy milk
? Raw Chocolate Topping

Raw Chocolate Topping

? 1/4 cup cacao butter
? 2.5 tbsp raw cacao powder
? 2 tbsp pure maple syrup
? 1 tbsp non-dairy milk


1) Combine protein powder, oat flour, salt, maple syrup, and nut butter in a large mixing bowl. Stir until dough begins to form. Gradually add non-dairy milk until mixture reaches a cookie dough consistency.
2) Line a 8×8 square baking pan with parchment paper. Press dough evenly into pan and flatten as much as possible. You want the dough to be packed as tightly as possible so that the bars do not fall apart.
3) Prepare the raw chocolate. Place cacao butter in a heat-proof bowl over a pot of almost boiling water. Once melted, remove from heat and whisk in remaining raw chocolate ingredients. Pour over protein bar dough.
4) Place in the freezer for 30 minutes or until chocolate has hardened.
5) Slice into 10 even rectangles and store in the refrigerator until ready to consume


Cinnamon Raisin Almond Buttercup

Are you craving a delicious but healthy seasonal treat? These Cinnamon Raisin Almond Buttercups are the perfect dessert that everyone will love! The clever minds at Health First Network have come up with a recipe that both looks and tastes incredible!

A few additions and swaps make it better for you—like dark chocolate instead of milk chocolate, giving you a powerful source of antioxidants. Or using coconut oil instead of vegetable oil, giving you a boost of healthy fats. Drop by any of our Kardish locations to find many of the ingredients to get started. 

Ingredients for the Chocolate cup:

1 cup of Chopped Dark Chocolate

1 tbsp of Organic Virgin Coconut Oil

Ingredients for Filling:

¼ Cup of Smooth Unsweetened Almond Butter

¾ tbsp of Chopped Raisins

1 tsp of Ground Cinnamon

1 scoop of Vanilla MCT Powder

1 tbsp of Melted Organic Virgin Coconut Oil

½ -1 tbsp of Powdered Stevia or Erythritol


Line a muffin tin with muffin liners.

Place the chocolate and coconut oil in a small bowl and melt in the microwave, stirring every 20-30 seconds.

Place 1 ½ tablespoons of melted chocolate in each of the muffin liners. Using a pastry brush, spread the chocolate up the sides. Place in the freezer for 10 minutes to solidify.

Combine all of the filling ingredients in a small bowl and stir until evenly mixed. Remove the chocolate cups from the freezer and add a tablespoon of filling into each cup. Top each of the cups with the remaining melted chocolate. Place back in the freezer for 30 minutes or until completely set. Remove muffin liners, and enjoy!

Best stored in the refrigerator.