EZ Morning Bites

Fuel Your Morning

What if your morning fuel was fast, easy to make, and tasty? Try our EZ Morning Bites, filled with fiber and protein for a steady start, on the go or with your favorite cuppa joe or tea. Eating fiber and protein in the morning can help fuel your morning and prevent an energy slump.

Ingredients

1 cup rolled oats
1/2 cup organic peanut butter (no added sugar)
2 Tbsp chia seeds
1–2 Tbsp cacao powder (unsweetened)
2–3 Tbsp maple syrup (to taste)
1–2 Tbsp plant-based milk (your favorite)
1 Tsp vanilla
Optional: pinch of sea salt, flaxseed, and local honey to taste

(Pssst, the last time I made this recipe I didn’t have any plant-based milk, so I substituted a little plant-based coffee creamer—it worked!)

Instructions

Combine dry items: oats, chia seeds, and cacao powder
Stir in wet items: peanut butter and maple syrup
Add plant-based milk until the mixture holds together
Roll into 1-Tbsp bites
Chill 20–30 minutes to firm

Why They Work

Fiber (oats + chia) supports fullness and digestion.
Protein (peanut butter + oats) helps steady energy.
Healthy fats support satiety.
Estimated Nutrition (Per Bite)
Calories: 100-ish
Protein: 3–4 g
Fiber: 2–3 g

Nutrition Note: Chia seeds provide fiber and plant-based omega‑3s (Ref: Harvard, T.H. Chan School of Public Health).

Store refrigerated up to 1 week . . . but we think they won’t last that long!

Smart snacking

Snack Time for Adult Nutrition

Let's focus on eating for energy and clarity. Why? After the indulgent holidays, our appetite and digestion can be a little out of balance. Snacks can help us get proper nutrition, a variety of food, and move toward balanced eating. Most nutrition authorities recommend 150-250 calories for a balanced adult snack, depending on individual activity level and daily energy needs.

Harvard School of Public Health notes that snacks can support stable blood sugar and energy when kept within a modest calorie range and balanced with protein, fiber, or healthy fats.
USDA Dietary Guidelines (2020-2025) emphasize nutrient-dense choices between meals rather than high-calorie, low-nutrient snacks.

We invite you to try some of Humble Warrior's Favorite Grab & Go Snack Combos:

Heirloom carrots with roasted red pepper and hummus

This pairing offers fiber, beta-carotene, and plant-based protein. Carrots provide antioxidants that support vision and immune function, while hummus contributes satiety through protein and healthy fats from chickpeas and tahini.

Coconut water and two tangerines

Coconut water provides natural electrolytes - especially potassium - while tangerines deliver vitamin C, hydration, and quick natural carbohydrates. Together, they support gentle replenishment after light activity or during a mid-day energy dip.

Organic tortilla chips with a single serving of avocado guacamole

Avocado offers heart-healthy monounsaturated fats, fiber, and micronutrients (notably folate and potassium). Pairing it with chips adds crunch and satisfaction, making it a more filling snack compared to chips alone.

Which of these snack combos will you try on your next snack break? We hope you find something both tasty, filling, and nutritious! Happy snacking!

Tuna-less tuna salad

Tuna-less Tuna

Looking to lighten up your or your child's school lunch without the mercury pollution or sacrificing flavor? Our "tuna-less tuna salad" is delicious and a plant-based alternative featuring an artichoke as the main ingredient. This is perfect for back-to-school lunches, mindful meals, Meatless Mondays, and more! Packed with nutrition and fiber, it's a tasty way to support your well-being while trying something new.

Ingredients

14 ounce can of artichokes in water
1 small red onion
1 teaspoon Dijon mustard
2 celery stalks
2 tablespoons vegan mayonnaise
1 teaspoon dulse flakes
1 teaspoon capers

Instructions:

Drain the artichokes and pat them dry with a towel to remove excess water
Finely chop the artichoke, onion, and celery
Mix together the chopped vegetables with the remaining ingredients
Season with salt and pepper to taste

Serve with your favorite toasted bread - or dip with chips, crackers, or pretzels!

Curried Chickpea salad

Chicken-less "Chick"en Salad

For the perfect packable lunch, we invite you to try this chickenless chicken salad. This curried chickpea salad is a fun way to explore eating in a more whole food and plant-based manner. Fuel your bravery with a tasty twist on this plant-powered "Chick"en Salad. The main ingredient is the protein packed tasty chickpea. This is perfect for packable lunches on sandwiches, salads, or pita. We hope you try this filling and delicious plant-based summer favorite!

Ingredients

15 ounce can of chickpeas - drained and rinsed
1/4 cup vegan mayonnaise
1/2 small red onion - finely chopped
2 tablespoons sweet relish
1 tablespoon curry powder
4 tablespoons raisins
1 teaspoon Dijon mustard
2 tablespoons fresh chopped parsley
Juice from 1 lime

Instructions

Drain and rinse the chickpeas - add to mixing bowl
Mash chickpeas - using a fork
Add the remaining ingredients
Mix well
Season with salt and pepper to taste

Serve with your favorite toasted bread - or dip with chips, crackers, or pretzels!