5 Portable Snack Recipes

Travelling to the office, to a workout, to a race? Bring healthy snacks.

Matthew Kadey, registered dietician |

Travelling to the office, to a workout, to a race? Bring healthy snacks. – By Registered Dietician, Matthew Kadey


Crunchy Curry Peas

Lots of fibre and protein curb cravings.

⅔ cup yellow split peas
¼ cup canola oil
2 tsp. curry powder
½ tsp. salt

Soak yellow split peas in water for 4 hours. Drain and dry. Heat canola oil in a skillet. Add peas and stir often, until golden, about 15 minutes. Transfer to a paper towel–lined plate. Toss with curry powder and salt.

Nutrition Information
Kilojoules per serving: 602
Carbs: 20 g
Fibre: 7 g
Protein: 7 g
Total fat: 4 g
Saturated fat: 0 g
Sodium: 292 mg

* * *
Fig Protein Balls

Calcium and vitamin K protect your bones.

1½ cups dried Mission figs (stems trimmed)
⅓ cup protein powder
¼ cup cocoa powder
¼ cup nut butter
½ tsp. cinnamon
Zest of one orange
Juice of ½ orange
Pinch of salt

Soak figs in hot water for 30 minutes. Drain, dry, and put in a food processor with protein powder, cocoa powder, nut butter, cinnamon, orange zest, orange juice, and pinch of salt. Form into 1″ balls and roll in shredded coconut.

Nutrition Information
Kilojoules per serving: 555
Carbs: 20 g
Fibre: 5 g
Protein: 4 g
Total fat: 6 g
Saturated fat: 2 g
Sodium: 32 mg

* * *
Herbed Beet Chips

Beet nitrates help improve oxygen delivery.

3 medium beets
Canola or olive oil
Pinch of dried rosemary
Pinch of salt
Pinch of pepper

Heat oven to 350 degrees. Line 2 baking sheets with parchment paper brushed with oil. Peel and thinly slice beets, place on baking sheets in a single layer, and brush tops lightly with more oil. Sprinkle on crumbled dried rosemary, salt, and black pepper. Bake for 20 minutes or until crispy and edges have browned.

Nutrition Information
Kilojoules per serving: 365
Carbs: 6 g
Fibre: 2 g
Protein: 1 g
Total fat: 7 g
Saturated fat: 1 g
Sodium: 194 mg

* * *
Beefed-Up Trail Mix

Biltong adds protein, popcorn supplies fibre.

4 cups air-popped popcorn
100g chopped biltong
¾ cup pecans
½ cup sliced fruit leather
½ cup dark chocolate chips
⅓ cup roasted and salted pumpkin seeds

Toss together popcorn, beef jerky, pecans, fruit leather, dark chocolate chips, and roasted and salted pumpkin seeds.

Nutrition Information
Kilojoules per serving: 1485
Carbs: 31 g
Fibre: 4 g
Protein: 10 g
Total fat: 24 g
Saturated fat: 7 g
Sodium: 368 mg

* * *
Granola Bark

Dark delight with antioxidant-packed tart cherries for better workout recovery.

2 cups dark chocolate chips
1 cup granola
2 tsp. orange zest
1 tsp. cinnamon
½ cup dried tart cherries
¼ tsp. coarse salt

Line a baking sheet with parchment paper. Microwave dark chocolate chips in 30-second increments until melted. Stir in granola, orange zest, and cinnamon. Spread onto baking sheet and sprinkle on dried tart cherries and salt. Chill until firm, about 30 minutes.

Nutrition Information
Calories per serving: 315
Carbs: 39 g
Fibre: 7 g
Protein: 6 g
Total fat: 19 g
Saturated fat: 0 g
Sodium: 64 mg

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