Recipes for a Healthy Snack by Alyssa Bauman, Nourished.ca
Keeping well-nourished while on-the-go is, no doubt, harder to do than eating well at home. But with a little know-how, it can be easy to source out healthier options to keep you fuelled up while exploring the outdoors.
Before I head out, I always prep several individual Ziploc bags full of assorted nuts, seeds and dried fruit. Lara Bars are a favourite high-fibre, high-protein snack as well, and of course veggies and fruit. When I know it’s going to be a long haul, I take a bit more time to prep some packable healthy snacks like the ones I have listed below. Once at my destination, we hit the local markets, grocery stores and specialty food shops first.
These are always our most memorable family stops, not only for fresh, healthier fare, but for their cultural highlights too.
CHOCOLATE CHIP COOKIE DOUGH BITES
These protein-packed fibre bites were so popular, my oldest child enlisted the crew to make yet another batch, while I got to sit back and watch from the sidelines, knowing they would be fuelling their bodies with healthy treats.
- 3 cups rolled oats
- 2 tbsp chia
- 2 tbsp hemp
- 2 tbsp vanilla extract
- ¼ tsp Cinnamon
- ½ cup of Maple syrup
- Optional Extras: ½ cup chocolate chips, cranberries
Mix chia in half a cup of water and set aside.
Split your oats in half. Process one half into flour. Pour the other half of the oats in a bowl. Mix flour and whole rolled oats. Add in all other dry ingredients.
In a separate bowl, mix together wet ingredients. Add to the dry bowl. Mix well. Hands work, and little hands love this.
Put in the fridge for at least 30 minutes. Remove from the fridge and start rolling about a tablespoon of dough forming into small golf balls. Again, little hands love this. Place on a tray and set in the fridge, again for at least 10 minutes. Pre-pack in bags and off you go.
Related: 5 Tips For Smarter Summer Snacking
WHEAT-FREE BLUEBERRY MUFFINS
These are addictive, and fast and easy to make. High in fibre, and full of healthy fat and antioxidants, these wheat and refined sugar-free muffins are the perfect on-the-go snack.
- 1 1/2 cups almond meal (store-bought or grounds from homemade almond milk)
- 1 cup rolled oats
- 1 tbsp hemp seed
- 1 tbsp coconut flour
- 1/4 tsp Salt
- 1/2 tsp baking soda
- 1 tsp cinnamon
- 1 tsp vanilla
- 2 tbsp honey
- 1/4 cup + 1 tsp melted coconut oil
- 2 eggs
- 1 cup fresh blueberries (or frozen, but fresh is best)
Preheat oven to 350. Line a 12 count muffin tin. In a mixing bowl, combine dry ingredients (almond flour, oats, coconut flour, salt, cinnamon and baking soda) and stir to combine. Pour in coconut oil, eggs, honey and vanilla, and mix well. Fold in blueberries. Distribute into muffin tin. Bake for 20-25 minutes. Allow to cool and enjoy.
HEALTHY KALE CHIPS SNACK RECIPE
Easy to make, and so incredibly tasty – just another way to get the veggies in.
- 2 large heads of organic kale (or more, as they go fast), stems removed
- 1 tsp sea salt
- 3-4 tblsp nutritional yeast
- Olive oil
Preheat the oven to 375°F.
Make sure kale is super dry. In a large bowl, massage kale leaves with 2 to 3 tablespoons of olive oil. Season lightly with sea salt and approximately 3-4 tablespoons of nutritional yeast.
Spread out in one layer on a baking sheet. Bake for 10 minutes, then carefully shake the kale. Re-check after another 10 minutes. Be careful, as these can burn quite quickly.
Once nearly all crispy, remove from the oven and let crisp up further on the baking sheet until completely cool. Transfer to a bag, and leave it a bit open while travelling.
For more healthy recipes, check out Nourished.ca.