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3 Plant-Based Snacks For Fall & Back To School

Megan Roosevelt in kitchen showing plant-based snacks

3 Plant-Based Snacks For Fall & Back To School

Fall is my favorite season! I love everything about it from the cozy Fall sweaters, cooler weather, seasonal food flavors to the feeling of change and a fresh new time of the year. Today I’m sharing 3 plant-based snack ideas that are great for the Fall season, they are perfect to add into a work or school lunch box or enjoy in the afternoon when you need a energy boost! A big thanks to Maple from Canada for sponsoring today’s video and now let’s get to our recipes! Don’t forget to subscribe to the HGG YouTube channel and follow us on Instagram @HealthyGroceryGirl

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EASY FALL PLANT-BASED RECIPES

As a mom I’m always thinking about recipes that everyone can enjoy, so these are also healthy, kid-friendly snacks! Each of these recipes are gluten-free, dairy-free and made with real, whole food ingredients. 

  • Maple Apple Cinnamon Chia Bites
  • Cardamom Carrot Coconut Cookies 
  • Pumpkin Nut & Seed Muffins 

HEALTH BENEFITS OF MAPLE SYRUP

100% pure maple syrup from Canada is a natural sweetener that is derived directly from the maple tree’s sap that, when consumed in moderation, can be part of a healthy diet.

In fact, one serving of pure maple syrup (2 tablespoons) contains 35% of the Daily Value of Manganese and 15% for Riboflavin.

Scientists have also identified more than 67 different plant compounds, or polyphenols, nine of which are unique to pure maple syrup. One of these polyphenols, named Quebecol, naturally forms when the sap is boiled to produce maple syrup.

5 WAYS TO USE MAPLE SYRUP

These are the top 5 ways that we use maple syrup in our home! 

  • On pancakes or waffles
  • As a sweetener in baked treats
  • For making granola 
  • In homemade salad dressing
  • In homemade sauces or marinades

 

So let’s get to our recipes! Here are my 3 Plant-Based Snacks For Fall… 

snack bites and dried apples

snack bites on countertop
RECIPE ONE:
Maple Apple Cinnamon Bites

These Maple Apple Cinnamon Bites are very easy to make and require no cooking! Simply add all ingredients into a food processor, pulse then roll into balls and store in the fridge. They contain seasonal Fall flavors such as apples, cinnamon and nutmeg spices and are naturally sweetened with Maple syrup which has a bonus of nutrients

Maple Apple Cinnamon Bites
Yields 12
Print
Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 1 ½ cup soft dried apples
  2. 1 ¼ cup rolled oats
  3. ⅓ cup walnuts
  4. 3 tablespoons Maple Syrup from Canada
  5. 1 tablespoon unrefined coconut oil
  6. 1 teaspoon cinnamon
  7. 1 tablespoon filtered water (optional)
Instructions
  1. Add all ingredients to a food processor and pulse together.
  2. Roll into one inch balls.
  3. Store in the refrigerator and enjoy!
Healthy Grocery Girl https://www.healthygrocerygirl.com/
 cookies on small plate with chia seeds, coconut, shredded carrots and maple syrup

hand showing a cookieRECIPE TWO: Cardamom Carrot Coconut Cookies 

These look like cookies and they taste like cookies but they are packed with good-for you ingredients! Made with almond flour, carrots and one of my favorite spices, cardamom. You can even add a spread of nut or seed butter on top of one or two of these cookies and call it breakfast!

Cardamom Carrot Coconut Cookies
Yields 10
Print
Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
Ingredients
  1. 1 tablespoon of chia seeds
  2. 2 tablespoons of water
  3. ¼ cup Maple Syrup from Canada
  4. ¼ cup coconut oil
  5. 1 cup carrot, shredded
  6. ½ cup oats
  7. ½ cup almond flour
  8. ¼ cup unsweetened shredded coconut
  9. 1 teaspoon cardamom
  10. 1 teaspoon of baking powder
  11. ¼ teaspoon salt
Instructions
  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Add 1 tablespoon of chia seeds with 2 tablespoons of water to a large mixing bowl, stir and let sit for three minutes until a thick gelatinous consistency forms.
  3. Add coconut oil and maple syrup and mix together.
  4. Fold in carrots, oats, baking flour, coconut, cardamom, baking powder and salt.
  5. Form cookie batter into disks and place on a baking sheet and bake for 12 - 15 minutes.
  6. Store cookies in the refrigerator and enjoy within 1 week, or store in the freezer and enjoy within 2 – 3 weeks
Notes
  1. FYI these cookies can crumble easily 🙂
Healthy Grocery Girl https://www.healthygrocerygirl.com/
 pumpkin muffins in a muffin tin

muffins on a small plate with maple syrupRECIPE THREE: Pumpkin, Maple Nut & Seed Muffins

This gluten-free and dairy-free muffin has a variety of plant-based protein from the nuts and seeds and vitamin A and fiber from the pumpkin! Maple syrup is a great option to naturally sweeten recipes because not only does it provide sweetness, it also has a variety of nutrients whereas traditional cane sugar for example, has no nutritional value. Maple syrup also adds a delicious flavor to these muffins!

Pumpkin, Maple Nut & Seed Muffins
Yields 12
Print
Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
Ingredients
  1. Wet
  2. 2 tablespoons ground flax seeds
  3. ½ cup warm water
  4. 1/3 cup almond milk
  5. 1 teaspoon apple cider vinegar
  6. 1 cup pumpkin puree
  7. 1/2 cup Maple Syrup From Canada
  8. 2 tablespoons olive oil
  9. Dry
  10. 1 cup oat flour (1 ¼ cup oats ground in high-speed blender)
  11. 1/2 cup whole rolled oats
  12. 1 cup almond flour
  13. 2 teaspoons pumpkin pie spice
  14. 1 ½ teaspoons baking soda
  15. 1/4 teaspoon salt
  16. Toppings
  17. ¼ cup walnuts
  18. ¼ cup pumpkin seeds
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a large mixing bowl add the flax seeds and warm water; let sit for three minutes.
  3. Then add the remaining wet ingredients and stir together.
  4. In a medium bowl add the dry ingredients and whisk together.
  5. Add the dry ingredients to the wet ingredients and stir to combine.
  6. Optional: Mix walnuts and pumpkin seeds into the batter or sprinkle on top before baking.
  7. Bake in a preheated 350 degrees Fahrenheit oven for 35-40 minutes.
  8. Let cool for at least 10 minutes before eating.
Healthy Grocery Girl https://www.healthygrocerygirl.com/

hand showing maple pumpkin muffin

MORE RECIPES MADE WITH MAPLE SYRUP!

Apple Maple Pecan Sheet Pan Pancakes

Maple Tempeh “Bacon” Brussels Sprout Salad

Maple Coconut Italian Soda

SHARE WITH US YOUR FAVORITE MAPLE SYRUP RECIPES!

If you make anything similar, we’d love to see! Tag us on Instagram @HealthyGroceryGirl

Disclosure: Thank you to Pure Maple From Canada for sponsoring today’s post and video!

Vegan Fall Snacks Pinterest Graphic

Healthy Grocery Girl

Megan Roosevelt

Megan Roosevelt is a Registered Dietitian Nutritionist, Host, Video Producer as well as the founder and CEO of Healthy Grocery Girl®

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