Nut Free Snacks

Nut Free Back to School Snacks

Need some inspiration for healthy nut free school snacks? Check out my recipes below and my article in the Fernie Fix here!

Jicama Sticks

This crunchy crisp vegetable is a great raw veggie for lunches, salads and stir fry’s.  The texture and taste is like if an apple and water chestnut had a baby.  Jicama is a sweet root vegetable otherwise known as the Mexican turnip or the yam bean.  It’s sweet flavour that comes from the inulin a fiber known as fructooligosaccharide that helps to feed the healthy probiotic bacteria in our digestive tracts.  

  • 1 large jicama
  • Juice of 1 lemon

 Simply peel and slice the jicama into sticks.

Squeeze lemon juice over sticks right on the cutting board and toss.

Store in the fridge in an air tight container.


Roasted Chickpeas (most versatile)

  • 2 cans (2 x 398ml) organic chickpeas, drained & rinsed
  • ½ Tbsp grape seed oil or melted coconut oil
  • 1 tsp ground cumin
  • 1 tsp paprika
  • ½ tsp pink Himalayan sea salt, plus more to finish
  • ¼-½ tsp fresh ground pepper


Cinnamon Spice Roasted Chickpeas

  • 2 cans (2 x 398ml) organic chickpeas, drained & rinsed
  • ½ Tbsp grape seed oil or melted coconut oil
  • 4 tsp ground cinnamon
  • 2 Tbsp coconut sugar
  • Good pinch of sea salt

 Preheat oven to 400°F.

Toss chickpeas in oil, spices and sea salt.  Adjust seasonings to your child’s preference.

Lay out on a parchment lined baking sheet and bake for 30 minutes, stirring once or twice until golden and crunchy.

Season with extra sea salt.  Allow to cool before storing them in an air tight glass jar. 


Crunchy Seed Munch

Makes 3 Cups

  • 1 Cups raw pumpkin seeds
  • 1 Cups raw sunflower seeds
  • ¼ Cup hemp seeds
  • 3 Tbsp chia seeds
  • 2 Tbsp whole flaxseeds
  • 2 tsp ground cinnamon
  • 2-3 Tbsp maple syrup
  • ⅓ Cup golden raisins or currents
  • ⅓ Cup dried cranberries or goji berries
  • ½ Cup chocolate chips/chunks
  • ½ tsp pink Himalayan sea salt

 Preheat your oven to 325°F.

In a small bowl, combine all the seeds and cinnamon together. Stir in maple syrup with a spatula until well-combined.

Pour over a baking sheet lined with parchment paper.

Bake for 12-13 minutes (halfway throughout mix around with the spatula).

Remove from the oven and add the dried berries on top and pressing them into the seeds. Allow to cool completely and add in chocolate chips.

Store in an air-tight jar or container.


Raw Seed Munch

Makes 8 Cups

24 (1/3 Cup) Servings

  • ¾ cup dried fruit (mulberries, raisins, cranberries, diced apricots)
  • 2 cups apple chips or rings (or banana chips)
  • 1½ cups chocolate chunks, Enjoy Life brand
  • 1½ cups raw sunflower seeds
  • 1½ cups raw pumpkin seeds


In a large bowl, combine all the ingredients.

Store in an airtight container in a cool place.


Other Healthy Snack Ideas

  • Smoothies instead of a juice box
  • Veggies & hummus/dip – there are so many healthy dips to choose from
  • Air popped popcorn with coconut oil & sea salt
  • Toasted nori –seaweed (Sea Snax is a great brand)
  • Yogurt parfait with seedy granola and berries
  • Edamame beans with sea salt – so easy!
  • Easy fruit salad – bananas and peaches with hempseeds
  • Sweet potato fries (leftover from last night)
  • Organic corn chips and guacamole (Wholly Guacamole is a healthy pre-made guac)
  • Ants on a log – mix half sunflower seed butter half apple butter and spread on celery
  • Tuna or salmon salad stuffed mini red peppers
  • Black bean brownies
  • Granola bars
  • Apple sauce with hemp seeds
  • Apple butter on rice or corn cakes

Chocolate Coconut Energy Balls

Well, I know it's been FOREVER since my last blog post and there are only exciting reasons for that.  I have decided to focus all my time on Nourish Through Nature!  One of my newest projects is writing a monthly column for the Fernie Fix Magazine.  Check out my article's here!

In my most recent article I gave one of my recipes for a tasty energy ball...

Chocolate Coconut Energy Balls

Makes 20 balls

½ Cup raw almonds

¼ Cup raw walnut pieces or more almonds

¼ Cup of hemp seeds

10 pitted medjool dates

2 Tbsp extra virgin coconut oil

½ tsp vanilla extract (or ¼ tsp vanilla powder)

¼ Cup raw cacao powder

1 Tbsp filtered or spring water

1 good pinch of Himalayan sea salt, don’t be shy

1 tsp wheatgrass powder or unflavoured greens powder (optional)

⅓ Cup unsweetened shredded coconut (for rolling)


  1. Combine almonds, walnuts and hemp seeds in a food processor or blender and process into a fine meal.
  2. Add the dates and process until well incorporated.
  3. Add remaining ingredients except the shredded coconut and combine until dough is formed.  Place shredded coconut in a small bowl. 
  4. Roll into 1 tablespoon balls then roll each ball in coconut to coat.
  5. Place your energy balls in a air tight container in the fridge or freezer.  Keep refrigerated until serving.     

Raw Carrot Cake Halva Balls

What the hal is Halva? Traditional middle eastern halva is a dessert made with sesame flour and honey. I would assume the closest thing that resembles halva in Canada is sesame snaps. Well this is a new spin on the traditional halva with a carrot cake twist!

This recipe is a great way to sneak more carrots into your family's day. The carrots and dates make the Carrot Cake Halva Balls sweet but low on the glycemic index. Sesame butter (tahini) is rich in manganese and calcium, great for bone and joint health. Pecans or Walnuts offer healthy fats like Omega 3 & 6 to lubricate joints and reduce inflammation.  Coconut offers a high source of fiber and the healthy fat in coconut (medium chain triglycerides) is turned into energy immediately in the liver!  Then to spice it up, there are the beautiful anti-inflammatory and antioxidant rich spices, have fun when you are adding them.

These little balls can be used for breakfast, snacks or dessert. They are moist like a carrot cake and even leave the taste of icing lingering.

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Raw Carrot Cake Halva Balls 

Makes 42 balls (Inspired by Meals that Heal Inflammation)

  •  1 Cup Pecans or Walnuts 
  • 6 Dates (approximately) 
  • 2 Cups of Finely Grated Carrot
  • ½ Cup Coconut (plus extra for rolling)
  • ¼ Cup Tahini
  • 2 tsp Cinnamon
  • ¼ tsp Vanilla Powder (or ½ tsp Vanilla Extract) 
  • 1/4-1/2 tsp Nutmeg
  • 2 generous pinches of Allspice
  • 2 pinches of Ground Ginger
  • 2 pinches of Ground Clove


Place pecans in a food processor and process into a fine meal. Add the dates and process until dates are evenly combined. Grate carrots using the fine side of a box grater.  Place all ingredients into a bowl and mix well.  Roll into ½ Tbsp balls.  Place extra coconut on a small plate and roll balls in coconut to coat.  Keep refrigerated until serving!  Enjoy!

Spelt Chocolate Chip Cookies

After a day of shredding the mountain, goin out for a rip, or hiking the toboggan hill over and over, some chocolate chip cookies are a perfect treat!  I wanted to take the tradish cookie and make it a healthier alternative.    Instead of processed and bleached white flour, I used sprouted spelt flour.  For Fernie-ites you can find this flour at Overwaitea. The spelt grain descended from the wheat grain, but has a mild nuttier flavour.  Spelt flour can be traced back to biblical times making this a ancient grain.  "Ancient grains" are called this because they have been around, unchanged, for a millennia.  Unlike corn, rice and modern varieties of wheat that have been "bread" to look almost nothing like their distant ancestors.  Spelt is not gluten free, however it contains less gluten then wheat making spelt easier to digest for people with a sensitivity to gluten.  In this recipe I have uesd sprouted spelt flour, making the digestibility even easier on your body.  I find it a great alternative for baking!  I have found I can replace it in most recipes 1:1, except for delicate forms of pastry.  Enjoy!

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Spelt Chocolate Chip Cookies

¾ Cup Coconut Sugar
½ Cup Coconut Oil or Grass Fed Butter, softened
2 Tbsp Ground Flax (or 2 eggs, omit water)
6 Tbsp Water
½ tsp Vanilla Powder (1 tsp extract)
1¾ Cups Spelt Flour (I used Organic Sprouted Spelt Flour)
1 tsp Baking Soda
½ tsp Sea Salt
½ Cup Chocolate Chips
½ Cup chopped Pecans

In a small bowl mix ground flax and water to make a flax “eggs”. Stir and let sit for 5 minutes.
Place an oven rack in the lowest position in the oven and place a second rack in an upper position. Preheat oven to 375° F 
Beat coconut sugar, coconut oil, flax egg, and vanilla powder together in a bowl with an electric mixer until smooth. Mix flour, baking soda, and salt together in a separate bowl. Stir flour mixture into brown sugar mixture until combined. Fold in chocolate chips and pecans. Roll onto 1” balls and place them 2” apart on a baking sheet, pressing each ball down a tiny bit. (A little love tap)
Bake in the preheated oven on the lower shelf for 5 minutes. Transfer baking sheet to upper shelf; bake until edges are lightly browned, about 5 more minutes.
Once cooled on a baking sheet, enjoy with a cup of tea!