Healthy snacks can also be simple snacks. This great combination just requires about 15 minutes to make an entire week’s worth of healing snacks. Measure your snacks out ahead of time to get the correct amount of calories and carbs. Package your snacks, by the day, in separate containers or baggies, to take the guesswork out of portioning out a snack. Avoid free-feeding from one large container – it is too easy to over consume before you realize it.

Allergens and substitutions: To avoid almond butter substitute sunflower or peanut butter.



Almond butter should be made from just almonds, nothing else. Look for it on the shelves of Trader Joe’s or in a bulk food aisle. Almonds have been studied in research and shown that they increase our vitamin E levels and lower cholesterol. That’s good news for diabetics! This nutritious nut is also a great source of healthy fats, specifically monounsaturated fatty acids.


Celery is a common vegetable with a very identifiable taste. This affordable vegetable is a great source of digestive fiber, vitamin K and potassium. It is also very low in carbs and the carbs it does have are slow burning carbs. Celery has been used for curing bad breath, killing bad bacteria in the urinary tract and lowering blood pressure. Celery unfortunately is on the Dirty Dozen list, so only buy organic.



Peanuts and peanut butter are easy to find in stores and are cheaper than almonds. Raw peanuts even have slightly better nutrition counts when compared to raw almonds, but you should avoid peanuts for some lesser known reasons.

  • Hydrogenated Oils – Most peanut butter found on grocery store shelves is made with from several ingredients, not just peanuts. Jif® Brand peanut butter is made with fully hydrogenated vegetable oil. Hydrogenated oil has been directly linked to atherosclerosis – the hardening of the artery walls. This is very bad for your cardiovascular health.
  • Corn Syrup and/or Sugar – These familiar ingredients are in most packaged foods. Food scientists are fully aware that the public loves sweet food – peanut butter included. Some Jif® Brand peanut butters are also made with sugar. Sugar, corn syrup and high-fructose corn syrup (HFCS) all provide immediate blood sugar spikes and lead to weight gain. These are best avoided to reduce chronic inflammation and improve weight loss. If you do buy peanut butter, read the ingredient list.  It should only list peanuts and maybe salt. Amazon has a decent selection of affordable organic peanut butter.
  • Toxic Liver Mold – Aflatoxins are highly toxic, carcinogenic molds that frequently contaminate peanut crops. This fungal mold spreads rapidly and can cause extreme liver problems. Aflatoxin has been directly linked to liver cancer and acute liver failure. Type 2 Diabetics suffering from fatty liver disease or with otherwise inflamed livers do not need this risk in their health. Avoiding the costs and pain of acute liver failure is an easy way to justify the higher price for almond butter.
  • Fatty Acid Profile – All fat is not created equal, which means the type of essential fat in food varies. Almonds are higher in monounsaturated fats compared to peanuts – a good thing. When compared with almonds, peanuts are higher in omega-6 fats – a bad thing. Almonds also have less saturated fat compared to peanuts.


Raw Peanuts vs Almonds

Comparison of raw peanuts vs almonds, courtesy of Calorie King


Prep time
Total time
Healthy snacks can also be simple snacks. This great combination just requires about 15 minutes to make an entire week's worth of healing snacks. Measure your snacks out ahead of time to get the correct amount of calories and carbs.
Recipe type: Snack
Cuisine: American
Serves: 12 oz
  • Celery bunch, ORGANIC, 0.53 lbs
  • Almond Butter, 6 tbsp (Substitute Sunflower Seed Butter or Organic Peanut Butter)
  1. Cut the end off of the celery bunch.
  2. Cut the top leaves off the bunch.
  3. Optional: freeze top and bottom scraps to reuse in bone or vegetable broth.
  4. Cut the remaining celery into 3-4" long pieces.
  5. Measure the almond butter and divide it into 3 or 4 different containers. Note: The serving size and number varies by the calorie plan.
    • 1,500 calorie plan gets 1.5 tbsp almond butter with 2.1 oz of celery (4X).
    • 2,000 calorie plan gets 2 tbsp almond butter with 2.8 oz of celery (3X).
  6. Store in the refrigerator until snack time.


Photos by Flickr user Anastasia R and Harsha K R and U.S. Department of Agriculture.

Leave a Reply

Your email address will not be published.

Rate this recipe: