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4 Easy make-ahead power snacks

By Medisys on April 27 2020 | Nutrition & Recipes

A Sunday well-spent brings a week of content — or some delicious work-from-home snacks! Carve out half an hour (or less!) on the weekend to prepare one of these Medisys dietitian-approved, nutritionally-dense recipes, and enjoy a week’s worth of delicious power snacking.

 

1. Banana bread chocolate chip snack bars

By Andrea Stokes, Registered Dietitian, Medisys Health Group

Banana bread chocolate chip snack

 

Gluten-free and vegan options

Makes 12-16 bars

 

Ingredients

  • 2 1/4 cups oats (gluten-free, if desired)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 3 medium ripe bananas (fresh or thawed from frozen)
  • 2 teaspoons pure vanilla extract (gluten-free, if desired)
  • 1/4 cup unsweetened applesauce
  • 1/4 cup honey (or agave nectar or maple syrup if vegan)
  • 1/3 cup milk/dark/white chocolate chips (vegan, if desired)

Method

  1. Preheat oven to 350°F (180°C). Spray 9x9 inch baking pan with nonstick cooking spray.
  2. Make oat flour by placing oats into a small blender or food processor and blending for 1-2 minutes until the oatmeal resembles flour.
  3. Transfer oat flour to a medium bowl; whisk in baking powder, baking soda, salt and cinnamon; set aside.
  4. Place bananas, vanilla, applesauce, and honey into blender; blend 1-2 minutes or until smooth and creamy. Add to oat flour mixture and mix until just combined.
  5. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan, spreading evenly with rubber spatula.
  6. Bake for 15 minutes or until knife inserted into centre comes out clean, or with just a few crumbs attached. Cool 10-15 minutes on wire rack.
  7. Cut bars into 16 squares and enjoy! For longer storage, keep in freezer and thaw as necessary.

Recipe adapted from: https://www.ambitiouskitchen.com/healthy-banana-bread-chocolate-chip-oat-breakfast-bars-vegan-gluten-free/

 

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2. Edamame Guacamole

By Jessica Tong, Registered Dietitian, Medisys Health Group

edamame guacamole

 

Vegan, dairy-free and gluten-free

Makes 4 servings

 

Ingredients

  • 2 cups cooked edamame beans (shelled)
  • 1 large ripe avocado, peeled and pitted
  • 1/3 lemon, juiced
  • 1 tablespoon paprika
  • 1/2 teaspoon chili flakes
  • Sea salt, to taste

Method

  1. In a food processor, blend the edamame, avocado and lemon juice until the edamame skins are broken down well.
  2. Add paprika, chili flakes and salt, then pulse the mixture until combined.
  3. Serve with raw vegetables, pita wedges or seed crackers.

 

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3. Mood-boosting energy bites

By Dusty Stevenson, Registered Dietitian, Medisys Health Group

Mood-bosçosting energy bites

 

Vegan, dairy-free and gluten-free option

Makes about 16 bites

 

Ingredients

  • 1 cup pitted Medjool dates, packed (about 8-9 dates)*
  • 1/4 cup almond butter
  • 2 tablespoon hemp seeds
  • 1 tablespoon ground flax seeds
  • 3/4 cup rolled oats
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2 tablespoon cocoa nibs or chopped dark chocolate

Method

  1. Pulse pitted dates in a food processor or blender until they are roughly chopped and begin to form into a ball.
  2. Add almond butter, hemp seeds, flax seeds, salt, cinnamon and rolled oats. Pulse several times until it comes together but not overly processed.
  3. Finally add the cocoa nibs and pulse a couple of times.
  4. Using a slightly heaped tablespoon, scoop mixture into balls and roll into spheres; will yield about 16 balls
  5. Store in the fridge in an airtight container.

*if you can’t find Medjool dates or if your dates are dry, cover them in hot water for 10 minutes, then drain them before using

 

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4. Coconut cocoa mixed nuts

By Dusty Stevenson, Registered Dietitian, Medisys Health Group

Coconut cocoas mixed nuts

 

Gluten-free, vegan and dairy-free

Makes 8 servings

 

Ingredients

  • 2 cups almonds (or another nut you have on hand)
  • 1 cup hazelnuts (or another nut or seed you have on hand)
  • 1/2 cup coconut flakes
  • 1 tablespoon melted coconut oil
  • 1 tablespoon cocoa powder
  • 2 tablespoon maple syrup
  • 1/4 teaspoon salt
  • 1 cup dried cherries (or another dried fruit you have on hand, chopped if they’re large)

Method

  1. Preheat oven to 350°F (180°C). Toss all ingredients (except the dried cherries) together in a bowl and mix until coated evenly.
  2. Spread the mixture evenly on a baking sheet. Bake for 15 minutes, shaking the baking sheet after 10 minutes.
  3. Remove from oven and let cool.
  4. Add dried cherries and toss together.
  5. Store in an airtight container in a cool, dark place for up to four weeks.