This is the one I got my mom hooked on: onion dip made with a Lipton Onion Soup packet and Fage 5% Greek yogurt. Trust me—it will satisfy those salty, savory cravings. And yes, it has to be Lipton. I’ve tried the hippy crunchy health-food-store versions and they just don’t blend smooth or bring the flavor. The Greek yogurt adds protein and probiotics, so it’s more filling and gut-friendly than your usual sour cream base. Paired with carrots, cucumbers, or peppers, you get fiber, crunch, and balance. No official recipe—just stir in however much mix you like until it tastes right.

We just covered probiotics—now let’s get into prebiotics. My go-to snack: a full avocado with a squeeze of Cholula and a sprinkle of sea salt. A squeeze of lemon? Even better. Creamy, spicy, satisfying. I’m making an effort to prioritize prebiotics every day: they feed the good bacteria in your gut, and those bacteria produce something called butyrate. Butyrate is like fuel for your gut lining—it helps repair and strengthen it, lowers inflammation, and even improves how your body absorbs minerals.

Fun fact: butter actually contains butyrate naturally (that’s even where the name comes from). Some doctors think that’s one reason butter can be gentler on the gut than heavily processed seed oils. It does make me wonder if the rise in gut issues has anything to do with swapping butter for seed oils over the past few decades. Ballerina Farm probably knows so much more about this than I do, but for now I’ll just say: daily avocado = gut-friendly and so, so good.

Welcome to my crib! If you go in the fridge I have a full case of Raspberry Lemon poppy on subscription. I can't really get into the prebiotic content here. I mainly just drink it as a salve for my sweet tooth. I figure it's better than me drinking a Coke because it's way less sugar. The Poppis are really good and I have tried them all. Culture Pop, Ollipop. I like Poppi the best specifically this Raspberry Lemon and the Raspberry Rose. 

I think it’s healthy to indulge in moderation—and just as healthy to know who makes your food. We’re lucky to have some seriously talented local bakers here on the Cape. You all know I love Cookie Caper. Recently, I’ve also become a fan of Bourbon and Butter Sugar Shed out of Falmouth. Montilio’s Bakery, which you can find at Ring Bros and the Mashpee Market, is another favorite. Their truffle balls (esp the pumpkin one) are the best, but my top pick is their Hostess cupcake dupe. It makes the original seem like a Temu dupe. I love it so much I’m half-serious about Montillo's making me a cupcake tower of them instead of a wedding cake..

Well, as much as I’d love to keep snacking, I’m officially full. Hopefully you’re leaving this post with a few ideas—little things that make a hectic week feel more manageable. For me, it’s less about the snacks themselves and more about the habit of being prepared. Spending a bit more on a veggie platter or stashing protein balls in the car isn’t about chasing perfect—it just makes the next busy day a little easier. I make mine with Teddie peanut butter (naturally), and if you’re into this kind of post, I’ll share the recipe here soon.

Food for thought.

Xx Jenna