September is just around the corner. Whether your kids are returning to the classroom or you’re heading back to the office, we’ve gathered some nourishing snack recipes that will give you the energy you need for the transition. These simple snacks are easy to prepare and can be enjoyed on the go or at home. All these recipes can be customized to fit your, or your kids, tastes. Keep reading to find your new favourite snack!
Healthy banana oatmeal muffins
Using protein-packed Greek yogurt and the natural sweetness of ripe bananas, these muffins are the perfect pick me up between meetings or classes. If you know you have a busy week coming up, double the batch and store half of the muffins in the freezer to save for later!
Yields: 6 small muffins
- 2 ripe bananas
- 1 ½ cup oats (use gluten-free oats to make this recipe gluten-free)
- 1 egg
- 2 tbsp plain Greek yogurt (use a non-dairy yogurt alternative to make this recipe dairy free)
- 1 tsp vanilla
- 1 tsp baking powder
- ½ tsp cinnamon
- 2 tbsp coconut oil
- Pre-heat the oven to 350F.
- In a large bowl, mash one banana. Add egg, yogurt and coconut oil and whisk.
- Add vanilla, baking powder and oats.
- Chop ½ banana into chunks, add to mixture. Slice the remaining ½ banana and put to the side.
- Pour the batter into muffin tin and top with sliced banana.
- Bake for 20-30 minutes, or until nicely brown. You can test if they’re done by sticking a toothpick in the middle of one. If it comes out clean, they are ready.
- Let the muffins cool. Enjoy!
Tip: add additional ingredients like dark chocolate chips, dried fruit, or nuts and seeds for an extra boost of flavour and nutrients.
Nut-free trail mix
Trail mix is a classic go-to snack for people on the move – it is easy to pack and is loaded with nutrients. However, store-bought trail mixes are often nut-based (not school friendly) and are loaded with excess sugar and salt. This recipe is also gluten free, dairy free and vegan, yet extremely simple to make and equally as satisfying.
Yields: 8-12 servings
- 1 cup raw, unsalted sunflower seeds
- 1 cup chili-rubbed roasted pepitas (recipe below)
- ¼ cup golden raisins
- ¼ cup unsweetened, dried cranberries (or other unsweetened dried fruit of choice)
- ¼ cup dark chocolate chips
Chili-rubbed roasted pepita ingredients
- 1 cup raw pumpkin seeds (pepitas)
- ¼ cup chia seeds
- 2 tbsp water
- 1 tsp chili powder
- Salt and pepper to taste
- Pinch of garlic powder
Chili rubbed roasted pepitas
- Preheat the oven to 325ºF.
- In a small bowl add raw pepitas, chia seeds, chili powder, salt, pepper and garlic powder. Add some water to dampen the mixture (add slowly to avoid soaking the mixture).
- Spread mixture evenly across a large baking sheet.
- Bake until the colour begins to darken, roughly 10 minutes.
- Remove from oven and flip seed mixture, put back in to bake for an additional 5-7 minutes.
- Remove from oven and keep mixture on the baking sheet to cool.
- Add all ingredients to a large container (such as a mason jar), shake well and enjoy.
Tip: the trail mix is best kept in a cool, dry place. You can also choose to divide the trail mix among pre-portioned reusable snack bags to make those busy mornings even easier.
Easy protein bistro snack box
These protein-filled boxes are the perfect option for the picky eater in your life. You can easily customize each box with your favourite snacks. From fruits and vegetables to cheese and crackers, there are plenty of healthy options to choose from to keep you energized all day long. Check out the other box combinations here.
Yields: 2 servings
- ½ cucumber, sliced
- 2 celery stalks
- 2 carrots, peeled and sliced
- ¼ cup hummus
- 2 cups grapes
- 8 crackers of your choice
- 2 ounces cheese, cubed
- 2 large hard-boiled eggs
- Equally divide all ingredients into two containers. Store in the fridge.
Other possible meal box additions:
- Cottage cheese
- Seeds or nuts of choice
- Oranges, strawberries
- Pita wedges
- Trail mix
- Yogurt-covered raisins
Tip: don’t have a box with separators? You can always use small, individual containers or reusable bags to carry your food.
What recipe was your favourite? Upload a picture of your snack to social media and tag us @uhn.foundation!