A Guide to Feeding our Future

Archive for the ‘Snacks’ Category

Apple-licious Muffins

By: Melanie Cornacchia, Student of Holistic Nutrition – Toronto, ON

“A delicious muffin for all ages to enjoy the goodness of apples and raisins.”

Yields: 12 muffins


  • 2 cups spelt flour
  • 1 tsp baking soda (non-aluminium)
  • 1 tsp ground cinnamon
  • ½ tsp sea salt
  • ½ large apple, peeled & diced (I prefer Macintosh)
  • ½ cup raisins
  • ¾ cup applesauce (homemade or jarred)
  • 1/3 cup water
  • 1/3 cup maple syrup
  • 3 TBSP sunflower seed oil (plus some extra to coat each muffin tin)


  1. Gather all ingredients for your working space and preheat oven to 375 F.
  2. Prepare muffin tray with a light coating of oil (applied with a small piece of paper towel, or a clean finger). You may use paper liners, though I feel the oil in the tray works best.
  3. In a large bowl, mix all the dry ingredients gently with a spatula.
  4. In a separate bowl, mix remaining ingredients. Add to the dry and gently stir with the spatula until the flour is all wet.
  5. Distribute batter into muffin tray and bake for 18-22 minutes, until tops are doomed and an inserted toothpick comes out clean.
  6. Store in an airtight container for up to 2 days on the counter (up to 7 days in the fridge).

Mung Bean Dreams

By: Daniel LeBlanc, RHN – Moncton, NB

“Great on their own or added to homemade party mix – along with spiced cheerios, pretzels, nuts and seeds.  Enjoy!”

Yields: 6 snacks

Note: requires overnight soaking. Actual prep time after soaking: 15 min.


  • 250 g Mung beans (8oz)
  • water to cover beans well
  • 1 TBSP olive oil
  • salt to taste
  • add your favourite flavours along with the salt – some we have tried and liked: mustard, cayenne pepper, dill, fresh squeezed lemon


  1. Soak the mung beans overnight. Drain them and dry thoroughly.
  2. Fry beans in olive oil over a moderate heat, turning frequently, until they are browned and crisp – between 5 and 10 minutes.
  3. Drain on kitchen paper towel, sprinkle with salt (and other flavours), and let cool.
  4. Let dry before storing. They store very well in airtight jars.

Healthy Banana Whole-Grain Cookies

By: Linda Houle-Robert, RHN – Orleans, ON

“These are easy and nutritious cookies that your child will absolutely love. I especially love these because I can send them to school – yes they are peanut free! “

Yields: about 36 cookies


  • 3 ripe bananas, well mashed
  • ¼ cup coconut oil or butter
  • 1 tsp pure vanilla
  • 2 cups oatmeal flakes
  • 2/3 cup quinoa flakes
  • 1/3 cup organic shredded coconut flakes
  • 1 tsp aluminum-free baking powder
  • 1 tsp cinnamon
  • ½ tsp sea salt
  • ¾ cup dark chocolate chips (my fav are Camino)


  1. Preheat oven to 350 F.
  2. Combine mashed bananas, pure vanilla extract and coconut oil in a large bowl.
  3. In another bowl, mix the oats, quinoa flakes, shredded coconut, cinnamon, sea salt and baking powder.
  4. Mix the dry ingredients with the wet ingredients and stir until combined. Add the chocolate chips.
  5. Drop a tablespoon-full at a time onto a parchment-lined cookie sheet, about an inch apart.
  6. Bake for 12 to 14 minutes.

Date and Almond “Bombs”

By: Deloris Del Rio, Student of Holistic Nutrition – Quebec, QC

“My oldest daughter loves these (she is 5) because she gets to roll the dates and almonds in coconut and make them all “hairy”!  Adding a bit of dried apple and cinnamon to this recipe makes them extra yummy!”


  • equal parts finely chopped dates and finely chopped almonds
  • shredded coconut
  •  optional:  dried apples (1/4 amount apple to date ratio), and cinnamon (roughly 1 TBSP  per 1 /3 cup of mixture)


  1. Mix both ingredients really well by hand or in a food processor.
  2. Take a teaspoon, and roll it in your hands into a ball.
  3. Place balls on a parchement paper- lined cookie sheet.  If you need to, wet your hands often to prevent the dates from sticking too much to you.
  4. Roll the balls in the shredded coconut, place back on the paper-lined trays.
  5. To store them, place one layer of parchement paper in the cookie container, a layer of the “bombs”, another layer of paper, etc. and store them in the fridge.

Easy Granola Bars

By: Debbie Shilson, RHN – Acton, ON

“My kids love it, because it is a granola bar they can prepare themselves. It’s easy and free of nuts, milk, and eggs which means they can bring it to school.”

Servings: 12 bars


  • ½ cup honey
  • 1 cup  rolled oats
  • ½ cup raisins
  • ½ cup sunflower seeds
  • ¼ cup dried dates or dried apricots


  1. Mix all ingredients in a bowl.
  2. Spread out into an 8”x8” square baking dish, let air dry.
  3. Cut into 12 bars.