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Tag: healthy snacks for kids

3 Seed Chunky Almond Butter Granola

3 Seed Chunky Almond Butter Granola

Almond butter chunky
Rosanne Walsh

3 Seed Chunky Almond Butter Granola

Crunchy, gluten-free clusters with nuts, seeds, coconut, chewy raisins, and a touch of maple and date syrup. Pair with greek yogurt for a balanced, breakfast high in protein and nutrient density. .
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Servings: 24
Course: Breakfast, Snack
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 3 cups Bob’s Red Mill Gluten Free Protein Oats
  • ½ cup chopped almonds
  • ½ cup chopped pecans
  • ½ cup chopped walnuts
  • ⅓ cup hemp hearts
  • ⅓ cup chia seeds
  • ⅓ cup pumpkin seeds
  • ⅓ cup sunflower seeds
  • ⅓ cup unsweetened shredded coconut
  • ½ cup chopped pitted dates
  • ½ cup golden raisins
  • 1 teaspoon pumpkin pie spice
  • ⅓ cup unsweetened almond butter
  • ½ cup pure maple syrup
  • 2 tablespoons date syrup
  • ⅓ cup olive oil
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon Maldon sea salt flakes

Method
 

  1. Preheat to 325°F. Line two large, rimmed baking sheets with parchment paper.
  2. Mix the dry ingredients. Combine the oats, nuts, hemp hearts, chia seeds, pumpkin seeds, sunflower seeds, coconut, and pumpkin pie spice. Reserve the dates and raisins until after baking to keep them chewy.
  3. Mix the wet ingredients. Whisk the almond butter, maple syrup, date syrup, olive oil, and vanilla until smooth. Warm gently if needed.
  4. Combine. Pour the wet mixture over the dry ingredients and stir until thoroughly coated.
  5. Press firmly. Divide between the baking sheets and press into compact, even layers about ¼–½ inch thick. Sprinkle with Maldon flakes.
  6. Bake for 30–40 minutes. Rotate the pans and switch racks halfway through. Begin checking at 25 minutes; remove when golden and fragrant. Avoid stirring to preserve large clusters.
  7. Cool completely. Leave undisturbed for 45–60 minutes, or until completely cool. Break into chunks, then gently mix in the chopped dates and raisins.
  8. Store. Transfer to an airtight container. Keep at room temperature for up to 2 weeks or freeze for up to 3 months.

Notes

Estimated nutrition per serving
One serving = 1/3 cup 

Estimated Nutrition Facts — ⅓ Cup

Nutrient
 Amount
Calories
 220 kcal
Total Fat
 13 g
Saturated Fat
 2.5 g
Total Carbohydrates
 23 g
Dietary Fiber
 4 g
Total Sugars
 10 g
Added Sugars
 7 g
Protein
 6 g
Sodium
 45 mg
Dark Chocolate-Dipped Energy Cookies

Dark Chocolate-Dipped Energy Cookies

Dark Chocolate-Dipped Energy Cookies

Skip the high-sugar, low-fiber packaged energy bars and make a batch of these nutrient-dense breakfast cookies instead.
Naturally sweetened with banana and dates, these cookies combine whole-grain oats, nuts, seeds and natural peanut butter for a satisfying combination of fiber, healthy fats and plant-based protein. One end gets dipped in dark chocolate for just enough indulgence without turning them into a sugar-loaded dessert.
They're easy to grab on your way out the door, pack in a lunchbox, or enjoy as an afternoon or pre-workout snack. They're also a great make-ahead option for busy mornings.
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Course: baked goods, Dessert, Snack
Ingredients Method Notes

Ingredients
  

  • 1½ cups rolled oats
  • 2 tablespoons pumpkin seeds
  • 1 tablespoon ground flaxseed
  • ¼ cup chopped almonds
  • ¼ cup chopped walnuts
  • ⅓ cup + 1 tablespoon chopped dates
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ¼ teaspoon fine sea salt
  • ¼ cup natural peanut butter
  • 1 medium ripe banana mashed
  • 1 tablespoon honey
  • 2 ounces 70–85% dark chocolate chopped
  • ½ teaspoon coconut oil optional, for a smoother chocolate coating

Method
 

  1. Preheat the oven. Heat oven to 350°F. Line a large baking sheet with parchment paper.
    Combine the dry ingredients. In a large bowl, stir together the oats, pumpkin seeds, ground flaxseed, almonds, walnuts, dates, chia seeds, cinnamon and salt.
    Combine the wet ingredients. In a separate bowl, mash the banana well. Add the peanut butter and honey and stir until smooth.
    Make the dough. Add the banana mixture to the oat mixture and stir until everything is evenly incorporated. Let the mixture sit for about 5 minutes so the oats, flax and chia can absorb some of the moisture.
    Shape the cookies. Divide the mixture into 15 portions and place on the prepared baking sheet. Use your hands or the back of a spoon to firmly press each portion into a cookie about ½-inch thick. These cookies won't spread much during baking, so shape them before they go into the oven.
    Bake. Bake for approximately 15 minutes, or until the edges are lightly golden. Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack. Cool completely before dipping.
    Melt the chocolate. Place the dark chocolate and optional coconut oil in a microwave-safe bowl. Microwave in 20-second intervals, stirring between each, until just melted and smooth.
    Dip. Dip one end of each cooled cookie into the melted dark chocolate, allowing any excess chocolate to drip back into the bowl.
    Set. Return the cookies to the parchment-lined baking sheet and allow the chocolate to set completely. For faster setting, refrigerate for about 10–15 minutes.

Notes

Estimated Nutrition Facts

Per cookie, based on 15 cookies:
  • Calories: ~140
  • Protein: ~4 g
  • Carbohydrates: ~17 g
  • Dietary Fiber: ~3 g
  • Total Fat: ~8 g
  • Saturated Fat: ~2 g
  • Total Sugars: ~7 g
Nutrition information is an estimate and will vary depending on the brands of peanut butter and dark chocolate used and the size of the banana and dates.
Apple “Donut” Slices

Apple “Donut” Slices

Apple “donut” slices – naturally sweet, high in fiber, and fun activity for the kids when you break out the cookie cutters. Layer on some nut or seed butter and some sprinkles and you have a nutrient dense and tasty snack. Tip: when eating fruit try combining with a little fat and protein (this combo fits the bill). This macronutrient combination slows down the rate with which the natural sugars are absorbed into the blood stream and thereby promoting satiety and prolonged energy balance… plus it’s delish.