Snacks
for fueling your health on the go.
Trail mix
Makes 9 servings
Nutrition 69 kcal; 289 kJ; 2 g protein; 3 g carbohydrates; 2 g net carbs; 1 g dietary fiber; 1 g total sugars; 6 g total fat; 0 g saturated fat
Ingredients
• 1/4 cup (38 g) sunflower seeds
• 3/4 cup (75 g) almonds, dry roasted with salt
• 1/4 cup (25 g) coconut flakes, dried, unsweetened
• 1/4 cup (63 g) dried cherries
• 1/4 cup (32 g) cashews, dry roasted, no salt added
• 1/2 cup (63 g) walnuts
Directions
1. Preheat oven to 350 F (177 C).
2. Spread walnuts on a baking sheet. Roast in oven 5-8 minutes until fragrant. Be careful to not burn.
3. Remove from oven and allow to cool.
4. Mix all ingredients together and store in an air tight container. You can use any combination of nuts, seeds, and dried fruit (mangos, raisins, cranberries.) Use mainly unsalted nuts and seeds and unsweetened fruit.
CHIA PUDDING
Makes 3 servings
Nutrition 222 kcal; 929 kJ; 6 g protein; 19 g carbohydrates; 6 g net carbs; 13 g dietary fiber; 3 g total sugars; 2 g added sugars; 15 g total fat; 4 g saturated fat
Ingredients
• 2 cups (475 ml) unsweetened coconut milk (or hemp, flax or rice milk)
• 1/2 cup (80 g) chia seeds
• 1 teaspoon (5 ml) maple syrup
• 1 teaspoon (5 ml) vanilla
Directions
1. Add ingredients to a blender and blend for 1 2 minutes on high.
2. Pour mixture into a jar or glass container and place in the refrigerator for at least 3 hours or overnight to gel. 3. Enjoy!
SALT & VINEGAR KALE CHIPS
Makes 2 servings
Nutrition 127 kcal; 531 kJ; 6 g protein; 12 g carbohydrates; 9 g net carbs; 3 g dietary fiber; 0 g total sugars; 0 g added sugars; 8 g total fat; 1 g saturated fat
Ingredients
• 1 bunch kale (Tuscan cabbage)
• 1 tablespoon (15 ml) Bragg's Apple Cider Vinegar
• 1 tablespoon (15 ml) olive oil
• 1 teaspoon sea salt
Directions
1. Preheat oven to 375° F (190° C).
2. Tear or roughly chop kale leaves into large pieces. Discard thick stems.
3. Place kale in a large mixing bowl.
4. Drizzle with vinegar, olive oil and salt. Toss well, and then massage, evenly coating the leaves.
5. Spread out on 2 baking sheets so that kale does not touch.
6. Place in oven for 10-13 minutes until dry and crispy. Be careful not to overcook as kale will burn quickly.
7. Remove from oven and serve while still warm.
SWEET POTATO CHIPS
Makes 1 serving
Nutrition 82 kcal; 343 kJ; 1 g protein; 5 g carbohydrates; 4 g net carbs; 1 g dietary fiber; 4 g total sugars; 0 g added sugars; 7 g total fat; 1 g saturated fat
Ingredients
• 1 medium sweet potato
• 1 tablespoon (15 ml) olive oil • Sea salt to taste
Directions
1. Preheat oven to 425 F (220 C).
2. Line a baking sheet with parchment paper.
3. Using a mandoline or knife, slice sweet potato into very thin slices.
4. In a bowl, mix together potato rounds, olive oil and salt.
5. Spread potato rounds on baking sheet so they aren't touching. Place in oven and bake for 20-30 minutes until crispy.
6. Serve and enjoy.