Bonne Bouche: “On-The-Go” Healthy Snacks

by Jan Murphy

With today’s busy schedules, it’s easy to fall into the “grab and go” food habit of eating on the run. Often that translates into junk foods, which can leave us deprived of essential nutrients. To ensure that your family is getting a balanced diet, provide them with healthy homemade healthy snacks such as these.

Jeanne’s Energy Bars

2 cups rolled oats, crushed (or combine with other cereal, such as Rice Krispies or puffed corn, for a total of 2 cups)
1/2 cup flaxseed meal
1/2 cup almond meal
1/2 cup protein powder, powdered milk or powdered soymilk
1 cup raisins or other dried fruit, medium chopped
1 cup nut butter—almond, cashew, hazelnut, peanut or walnut
3/4 cup honey or brown-rice syrup

Optional additions: 1/2 cup nuts or seeds; 1/4 cup flaxseeds; 1 cup chopped chocolate chips; 1/4 cup cocoa powder

Mix dry ingredients well in a large bowl. Add optional ingredients. Add nut butter and honey or brown-rice syrup, coating ingredients evenly. Press mixture into a non-stick cookie sheet with a lip. Chill until fully firm. Cut into bars and wrap in waxed paper or plastic wrap. May be stored in the refrigerator or freezer for several weeks. Yield: 20-24 bars

Frozen Smoothie Pops

1 cup fresh bananas
1 cup other fresh fruit (blueberries, peaches, strawberries or watermelon)
1 cup vanilla yogurt
1 cup apricot nectar
2 Tablespoons protein powder

Puree all ingredients in blender until smooth. Pour into popsicle molds or 3-ounce paper cups. Place wooden popsicle stick into center of each. Cover with plastic wrap and freeze until solid. Yield: 12 smoothie pops.

Note: These recipes are provided as suggestions for healthful alternative snacks and are not meant as specific dietary guides.