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On-The-Go Snacks

Rachel O'Reilly

In a perfect world we would all have time to sit down and enjoy our food, but inevitably life gets busy and nourishing ourselves doesn’t get prioritized, especially for new parents. Having on-the-go snacks will keep you energized, inhibit cravings and prevent impulse candy buys in the checkout line. Just a little planning and preparing will go a long way; all of these snacks can be made in one day and last at least a week!


Homemade Coconut Trail Mix

Making your own trail mix is a great idea because most pre-made trail mixes have sneaky sugars (like those delicious M&M's). Or, if purchasing trail mix with roasted nuts/seeds, they're mostly likely roasted in unhealthy oils. This homemade trail mix is simple and the variations are endless. The coconut in this trail mix offers satisfying fats (and toasting your coconut flakes beforehand really adds a nice flavor). 


  • unsweetened, toasted coconut flakes

  • sunflower seeds, raw

  • goji berries

  • raw cacao nibs

  • pinch of salt

  • dash of cinnamon


To toast coconut flakes, heat oven to 300 degrees. Spread coconut evenly on a cookie sheet, and toast around 5-7 minutes, checking frequently, until just golden around the edges.

Mix remaining ingredients in a large bowl with salt and cinnamon. Add in any other nuts/seeds or dried fruits you enjoy, such as almonds, cashews, hemp seeds, currants, golden raisins, etc. 

Energy Bars

5-7 servings

Homemade nut bars are a great snack with enough healthy fats to hold you till your next meal. There are several variations to this, so use whatever nuts and seeds you have on hand!


  • 1 cup unsweetened, toasted coconut flakes

  • 1/3 cup cashews or other nut (macadamia, almond, pecan, etc.)

  • 8-10 medjool dates, pitted

  • 1/2 -1 tsp cinnamon

  • pinch of salt


  1. To toast coconut flakes, heat oven to 300 degrees. Spread coconut evenly on a cookie sheet, and toast around 5-7 minutes, checking frequently, until just golden around the edges.

  2. Chop nuts in food process until fine. Remove into a bowl.

  3. Add dates to food processor. Pulse until broken down well, and a ball just begins to form.

  4. Add nuts, coconut flakes, cinnamon, and sea salt to date mixture in the food processor. Pulse again until mixture sticks together.

  5. Remove the mixture from the food processor, roll into a large ball, then place between two sheets of parchment paper and press into a rectangle. You can also place the parchment paper in a glass food storage to make it easier to form. 

  6. Once pressed to desired thickness, remove parchment and cut into squares. If your dates are especially sticky, place in the refrigerator for at least an hour before cutting. 

  7. Store in an airtight container. 

Curry Spiced Cashews

A little goes a long way when it comes to nuts, so just about ¼ of a cup is a good portion. It's also helpful to pair with a piece of fruit, such as an apple, for a more filling sensation in the stomach and extra fiber.


  • 1 ½ - 2 cups cashews, raw

  • 2 tablespoons ghee (clarified butter)

  • 1-2 tsp cumin

  • ½ - 1 tsp coriander

  • ½ - 1 tsp cinnamon

  • salt, few pinches


Preheat oven to 300 degrees. Melt the ghee in a skillet. Place cashews in a bowl and drizzle the ghee over the cashews. Add the remaining spices and mix with a spatula. Taste and adjust seasoning as desired. Spread the spiced cashews on a baking tray and place in the oven for 20-30 minutes. Remove and let cool, then store in the refrigerator. To make this recipe even easier, just use curry powder as the seasoning! 

Here are some other simple, no-prep snack ideas. I always recommend pairing a carbohydrate with a protein or fat to make the snack balanced and stabilizing for blood sugar. 

  • Full fat, plain yogurt with seasonal fruit or berries (blueberries, strawberries, blackberries)

  • Dates stuffed with toasted walnuts with a light sprinkle of cinnamon, cardamom and salt

  • Almond butter single squeeze (like Justin’s) with apple or banana

  • Pre-made guacamole with mini bell peppers or carrot sticks

  • Mary’s Gone Crackers or celery sticks with hummus dip

  • Bars with few and recognizable ingredients, such as LarabarsKind BarsPure Bars, or Epic Bars

  • Small handful of olives with cherry tomatoes and basil