If you’re searching for a quick, healthy, and utterly delicious snack, this Pumpkin Seed Crunch is about to become your new favorite treat. With just two simple ingredients, pumpkin seeds and maple syrup, you can create a sweet and satisfying snack that’s ready in no time. The earthy flavor of pumpkin seeds pairs beautifully with the rich sweetness of maple syrup, making this snack both nourishing and indulgent.

Pumpkin seeds are a nutritional powerhouse, packed with protein, fiber, and essential minerals like magnesium and zinc. These tiny seeds are especially beneficial for heart health due to their high content of healthy fats, which help to lower bad cholesterol levels. Magnesium is vital for maintaining healthy bones and regulating muscle and nerve function, while zinc supports immune function and helps in wound healing. Including pumpkin seeds in your diet can also contribute to better sleep, thanks to their high levels of tryptophan, an amino acid that your body converts into serotonin, promoting relaxation and restful sleep.

This Pumpkin Seed Crunch not only satisfies your sweet tooth but also provides a host of health benefits. It’s a perfect snack for any time of day, whether you need a quick energy boost or a sweet finish to your meal. For an extra touch of indulgence, consider drizzling melted white or dark chocolate over the crunches after they’ve cooled.

Ingredients

• 1 cup (130 g) raw pumpkin seeds
• 3 tbsp. maple syrup
• Pinch of kosher salt (optional)
• 60 g white or dark chocolate of your choice for garnish (optional)

Directions

1. Preheat your oven to 350°F (180°C).
2. In a mixing bowl, combine pumpkin seeds with maple syrup. Add a pinch of kosher salt if desired for added flavor.
3. Using a fork, stir well to coat each pumpkin seed with maple syrup. You will get a sticky mixture.
4. Spoon equal amounts of the mixture and transfer to cupcake silicone (to avoid sticking) cups or other good quality cupcake liners of your choice. Press gently with the back of a spoon to distribute the seeds evenly.
5. Bake in the preheated oven for 15 to 20 minutes, or until the pumpkin seed crunches are golden brown and fragrant to your liking.
6. Once baked, remove from the oven and allow them to cool completely. This step is crucial for the crunches to hold together.
7. Optional: Drizzle melted white chocolate over the cooled pumpkin seed crunches for an extra deliciousness and a nice finish.
8. Serve and enjoy your delightful treat as a healthy and nutritious snack!

Prep Time: 30 minutes
Baking Time: 20 minutes
Servings: 8

Nutritional Information
Per 1 Serving:

• Energy: 155 calories
• Protein: 3.82 g
• Fat: 10.77 g
• Carbohydrates: 12.72 g
• Fiber: 1.4 g

Storage and Recommendations

• Store these crunches in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
• Enjoy these crunches as a quick snack, a dessert, or a topping for yogurt or salads.

Indulging in a treat doesn’t always have to mean sacrificing nutrition, and these Brazilian Nut Treats are the perfect example of that balance. With the rich and creamy texture of Brazilian nuts, paired with the natural sweetness of dates and the luxurious taste of dark chocolate, these treats are both satisfying and nourishing. Whether you’re looking for a quick snack, a dessert to share, or a gift to impress, these little bites are sure to hit the spot.

Brazilian nuts are not only delicious but also exceptionally high in selenium, an essential mineral that plays a critical role in many bodily functions. Selenium is known for its antioxidant properties, helping to protect cells from damage, boost immune function, and support thyroid health. In fact, Brazilian nuts are one of the best dietary sources of selenium, making them a great addition to your diet for maintaining overall health. However, because they are so high in selenium, it’s important to consume them in moderation. Including Brazilian nuts in your diet can support cognitive function, prevent oxidative stress, and even reduce the risk of certain chronic diseases.

The combination of Brazilian nuts, dates, and dark chocolate in this recipe not only provides a delicious taste experience but also delivers a range of health benefits. Dates are rich in fiber, supporting digestive health, and offer natural sugars that provide quick energy. Dark chocolate, when consumed in moderation, is packed with antioxidants and can contribute to heart health by improving circulation and lowering blood pressure. Together, these ingredients create a treat that you can feel good about enjoying.

Ingredients

• 12 Brazilian nuts (45 g)
• 12 small pitted dates (120 g)
• 100 g dark chocolate
• 15 g chocolate of your choice (for optional decoration)

Directions

1. Take pitted dates and gently open each one to create a pocket.
2. Place one Brazilian nut inside each date, pressing the date flesh to cover the nut.
3. Melt dark chocolate using a double boiler or microwave until smooth.
4. Dip each stuffed date into the melted chocolate, ensuring it is completely covered.
5. For an extra touch, sprinkle some chocolate curls on top of each coated date.
6. Place the chocolate-coated dates on a parchment-lined tray. Transfer the tray to the refrigerator and allow the treats to chill for at least 30 minutes or until the chocolate is set.

Prep Time: 20 minutes
Chilling Time: 30 minutes
Servings: 12

Nutritional Information
Per 1 Serving:

• Energy: 99 calories
• Protein: 1.58 g
• Fat: 5.24 g
• Carbohydrates: 12.46 g
• Fiber: 1.8 g

Storage and Recommendations

• Store these treats in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
• Enjoy these treats as a quick snack, a dessert, or even a gift.
• Consume with moderation (1 or 2 treats), since Brazilian nuts are very high in selenium.

Start your day with a burst of wholesome flavor and nutrition with these apple and oatmeal pancakes. Packed with fiber, vitamins, and minerals, these pancakes are the perfect guilt-free breakfast option. They are simple to make and will leave you feeling satisfied and energized throughout the morning.

Oats are the star ingredient in this recipe, and they bring a wealth of nutritional benefits. Rich in dietary fiber, particularly beta-glucan, oats help promote heart health by reducing cholesterol levels.

They also provide a slow-releasing source of energy, keeping you full and focused throughout the day. Oats are a great addition to your regular diet, offering essential vitamins, minerals, and antioxidants that support overall health and well-being.

Incorporating oats into your breakfast routine can also aid in digestion and support weight management by keeping hunger at bay. These apple oat pancakes are not only delicious but also an excellent way to start your day on a healthy note, making them a staple in your morning menu.

Ingredients

• 1 cup (90 g) rolled oats
• 2 apples (275 g, cleaned and cut into chunks)
• 1 tsp baking powder

Directions

1. Begin by blending the rolled oats into a fine flour texture.
2. Clean and cut the apples into chunks, then use a hand blender or food processor to reduce them to a smooth purée.
3. Gradually add the oat flour and baking powder to the apple purée, mixing well to combine.
4. Add the remaining oat flour and mix again, being careful not to overmix the batter.
5. Spoon equal amounts of the pancake batter onto a hot nonstick pan, then use a spatula to spread the mixture and shape it into pancake forms.
6. Cook the pancakes over low-medium heat until the edges start to appear dry, approximately 1 to 2 minutes.
7. Carefully flip the pancakes and cook for an additional 1 to 2 minutes, or until golden brown and cooked to your liking.
8. Repeat the process with the remaining batter until all the pancakes are cooked.
9. Serve with your favorite toppings.

Prep Time:20 minutes
Cooking Time:35 minutes Pan Cooking
Servings: 6 Pancakes

Nutrition (Per 1 Serving)

• Energy: 71 calories
• Protein: 2.6 g
• Fat: 1.08 g
• Carbohydrates: 13.39 g
• Fiber: 2.2 g
• Vegan, Gluten-Free

Notes

• Store leftover apple pancakes in the fridge for up to a week. They can also be frozen for up to 3 months.
• Serve the pancakes with your favorite toppings. Try cream cheese and your favorite jam for a delightful combination of flavors.

Looking for a wholesome and energy-packed snack to fuel your day? These sesame seed energy balls are the perfect solution! Packed with the nutritional goodness of sesame seeds and rolled oats, these easy-to-make treats are ideal for satisfying your hunger while providing a boost of essential nutrients.

Sesame seeds are a nutritional powerhouse, rich in healthy fats, protein, and minerals such as calcium, iron, and magnesium. These tiny seeds are known for their high antioxidant content, which helps fight inflammation and supports overall health. Incorporating sesame seeds into your diet can promote heart health, strengthen bones, and provide a steady source of energy. Combined with rolled oats, which are a great source of fiber and complex carbohydrates, these energy balls are a nutritious snack that can keep you energized and satisfied throughout the day. Plus, they’re vegan and gluten-free, making them suitable for a variety of dietary needs.

With these energy balls, you’re not just indulging in a tasty treat, but also nourishing your body with ingredients that should be part of your regular diet. Whether you need a quick snack to get through a busy day or a nutritious option to satisfy your sweet tooth, these sesame seed energy balls are a delicious and healthy choice.

Ingredients

• 1/2 cup (60 g) sesame seeds, plus 20 g extra for coating
• 1/2 cup (50 g) rolled oats
• 1/4 cup tahini
• 1/3 cup maple syrup or honey
• Pinch of salt (optional)
• 1/4 tsp cardamom powder
• 1/4 tsp cinnamon powder

Directions

1. Begin by roasting sesame seeds on a hot pan over low to medium heat for 5 to 7 minutes, or until fragrant and lightly golden brown. Set aside.
2. Next, roast rolled oats on the same pan under similar heat conditions for 5 to 7 minutes, until they become slightly toasted. Remove from heat and let cool.
3. Transfer the roasted sesame seeds and rolled oats into a blender or food processor. Blend until you achieve a flour-like consistency.
4. To the mixture, add tahini, maple syrup or honey for sweetness, a pinch of salt (optional), cardamom powder, and cinnamon powder. Blend again until the ingredients are well combined and form a sticky mixture.
5. Transfer the mixture into a large bowl. Using a spoon, portion out equal quantities of the mixture and roll them between your palms to form balls.
6. Coat the energy balls with the remaining roasted sesame seeds for added texture and flavor.

Prep Time

• 20 minutes

Cooking Time

• 10 minutes

Serving Size

• 10 Servings

Nutritional Information (Per 1 Serving)

• Energy: 133 calories
• Protein: 3.51 g
• Fat: 8.48 g
• Carbohydrates: 12.59 g
• Fiber: 2.1 g

Notes

• Store your energy balls in an airtight container at room temperature for up to 3 days, in the fridge for up to a week. They can also be frozen for up to 3 months.
• Enjoy your nutritious and delicious sesame seed energy balls as a satisfying snack any time of the day.

If you’ve ever found yourself reaching for a sweet treat but wished for something a bit more wholesome, then these homemade Bounty Bars are the perfect solution. These bars combine the rich flavors of coconut and dark chocolate to create a satisfying and guilt-free snack. With their chewy coconut filling and decadent chocolate coating, they are reminiscent of the popular store-bought version, but with a nutritious twist.

Coconut is the star ingredient here, and it brings a wealth of health benefits to the table. Rich in healthy fats, particularly medium-chain triglycerides (MCTs), coconut can provide a quick energy boost, support metabolism, and even aid in weight management. Additionally, coconut is high in dietary fiber, which can help keep you feeling full and satisfied for longer. Incorporating coconut into your diet is an excellent way to enjoy a sweet treat while also nourishing your body with essential nutrients.

These homemade Bounty Bars not only satisfy your sweet cravings but also offer a nutritious alternative to store-bought sweets. Enjoy the rich and creamy flavors with the added benefits of coconut’s nutritional goodness!

Ingredients

• 1 ½ cups (120 g) shredded coconut
• ⅓ cup (90 g) honey
• ¼ cup coconut oil
• ¾ cup (160 g) dark chocolate
• 1 tsp. coconut oil for melting the chocolate
• ¼ cup (30 g) slivered almonds (optional)

Directions

1. Combine shredded coconut, coconut oil, and honey in a bowl. Mix well to combine. The texture will be sticky but don’t hold together yet.
2. Refrigerate for 30 minutes to help the mixture hold together.
3. Shape small quantities into bars with your hands or any other shapes you may prefer, then place the bars in the fridge for another 30 minutes.
4. Meanwhile, place the slivered almonds onto a baking tray and roast them for 7 – 10 minutes in a preheated oven at 350°F (approximately 177°C).
5. Melt the chocolate chunks with the coconut oil.
6. Take the bars out of the fridge and dip each coconut bar into the melted chocolate until well coated, using a fork or dipping tool to ensure even coverage.
7. Garnish with some slivered almonds on top for a crunchier taste.
8. Transfer the tray to the fridge for 30 minutes to allow the chocolate to set.
9. Once set, your homemade chocolate and coconut bars are ready to be enjoyed!

Prep Time and Servings

• Servings: 10 Bars
• Prep Time: 30 minutes
• Chill Time: 30 minutes in the fridge

Nutrition Information (Per 1 Serving)

• Energy: 270 calories
• Protein: 2.73 g
• Fat: 22.18 g
• Carbohydrates: 18.24 g
• Fiber: 4.1 g

Storage and Recommendations

• Store your Bounty Bars in an airtight container in the fridge for up to one week or in the freezer for up to 3 months.
• You can experiment with different coatings like nuts or dried fruits, according to your preferences.