Healthy Dancer

Ingredients for the Ultimate Snack

By Nathan Payne, Matthew Kennedy

At any point, you could be caught in the middle of the day, hungry and desperate for a snack. Before that happens, stock a handful of staple ingredients and build an arsenal of energy-dense snacks that are ready to go when you are.

To incorporate flavour and nutrition, purchase the following ingredients: dried fruit, nuts and seeds, gluten-free flours, natural sweeteners and spices. By combining a few staple ingredients, you can tailor the nutritional makeup of your snack for the ultimate energy boost, whenever and wherever you need it.

Recipe created by Chef Matthew Kennedy


4 cups thick cut rolled oats
1 cup coconut
1 cup wheat germ
1 cup flax seeds
½ tsp ground ginger
½ tsp ground cinnamon
1/8 tsp ground allspice
1/8 tsp ground nutmeg
2/3 cup sunflower seeds
2/3 cup pumpkin seeds
2/3 cup sultana raisins
2/3 cup dates - diced
2/3 cup cranberries
1 cup unsweetened apple juice
2 tbsp honey


•Preheat oven to 350 degrees F.
•Combine oats, coconut, wheat germ, flax seeds, ginger, cinnamon, allspice, nutmeg, sunflower seeds and pumpkin seeds in a large stainless steel bowl.
•Combine raisins, dates, cranberries, apple juice and honey in a medium stainless steel pot and bring to a boil. Turn heat down to medium and simmer until mixture becomes thick and syrupy, stirring often with a wooden spoon. Remove from heat.
•Carefully mix hot fruit mixture into dry ingredients until evenly distributed. Spread out on an oven-safe baking sheet and place in the oven for 10 minutes.
•Remove from oven and carefully mix, paying close attention to the corners as they will cook faster. Return mixture to the oven for 5 minute intervals until mixture is golden brown.
•Remove from oven and cool.
•Store in an airtight container for up to 6 weeks at room temperature.

You May Also Like...