Eating on the Run

Healthy Snack tips for families with a full plate

6:00 am alarm goes off, get everyone out the door, head to work, come home, make dinner, and send kids off to extra-curricular activities…

We understand your schedule is jam-packed; which is why we put together a quick reference for healthy snack ideas that will keep you and your family energized throughout the day.

Fast healthy snack

With a little extra planning and a dose of love these quick recipes will sustain you and help you avoid the fast food fixes that aren’t the best for your health.

Choose the snacks that work for you and plan a once a week grocery shop for these items. (Have teenagers at home? Perhaps a walk to the local grocery store once a week warrants an allowance allotment – your grocery shopping gets done and they get outside for some exercise).

Home-made Nut Mix – Combine ingredients and serve
• 1 cup chopped dried fruit; dates, prunes, apricots, pears or apples
• ½ cup dried cherries or cranberries
• 1 ½ cups unsalted sunflower seeds
• ½ cup unsalted almonds
• ½ cup unsalted dry-roasted peanuts
• ½ cup Dark chocolate chunks

Healthy nut mix

Cinnamon Oranges
• 2 oranges
• 1 tablespoons orange or apple juice
• 1 tablespoons lemon juice
• 1/2 tablespoon honey or agave syrup
• pinch cinnamon

Peel oranges. Cut away rind and pith. Combine juices, honey/agave and cinnamon and pour over oranges.

Cinnamon Oranges

Celery Sticks with Almond Butter
Well this one is easy … cut ends off celery sticks and fill the celery with almond butter. For ants on a log add raisins on top.

Cellery Sticks with Almond Butter

Banana-Honey Granola Bars (Raw Food)

This recipe may require a bit more elbow grease up-front, however makes 36 portions, so it will last you a longer period of time.

• 1 medium, very ripe banana, peeled
• 2 cups raw oat flakes
• 1 cup raw almond butter or natural peanut butter
• 1/4 cup raw honey
• 2 TBSP bee pollen (or other ‘super food’ addition of your choice, I used Hemp Seed in this batch)
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• coconut oil, raw and unrefined

1 – Put the banana, oats, nut butter, honey, hemp seeds, vanilla and cinnamon in a food processor or large bowl and blend or stir manually until you have a stiff, cohesive dough ball. *note, this method will result in a more fudge-like square. Mix it all by hand if you want to preserve the large flakes of oatmeal and maintain that granola-bar like texture and look.

2 – Coat a 9-inch square pan with coconut oil and oil your hands as well. Pat the dough evenly into the bottom of the pan. Cover and place in the freezer for 24 hours so that the flavours can meld; the texture will become quite firm and chewy. Alternatively you can roll the dough into bite-size balls if you wish, and store in the freezer as instructed below.

3 – Cut into three 3-inch squares in each direction, and then cut each square in half as well so that you have a total of 36 squares (6 x 6).

4 – Store the squares/balls in a tightly sealed container in the freezer and consume within 2 weeks for the best flavour and texture.

Number of Servings: 36

Healthy home made granola

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Recipe submitted by SparkPeople user DUTCHGIRL67 c/o


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