Energy Boosting Snacks Perfect for Family Walks from Little Plough Kitchen


Everyone knows that walking offers numerous learning opportunities as well as physical benefits for children. There’s a number of places to walk, directly from your doorstep or head further afield and discover a new hidden gem. When little legs get tired, it’s great to have some tasty treats on hand that can offer a natural boost of energy.

Our friends at Little Plough Kitchen have lots of yummy treats including these delicious Easy Energy Granola Bars and Peanut Butter Balls that can be made in advance of your walks and wrapped up to take with you for a mid-walk (if they last that long!) tasty treat that will give the whole family a boost of energy.

Easy Energy Granola Bars

These tasty bars provide an instant energy boost and are packed with blood-sugar balancing protein from the nuts and seeds, fibre and a useful energy boost from the dried fruit. As they do not contain any refined sugar, eating these will help to avoid the energy slump that comes from so many treats.

As well as being high in protein, the nuts and seeds are rich in beneficial fats, important for brain and skin health. Roasting them really brings out their flavour. The dried fruit brings plenty of natural sweetness and is also full of fibre to help support healthy digestion.

easy granola bars

Ingredients (serves 20):

60g Hazelnuts
60g Almonds
40g Sunflower seeds
40g Sesame seeds
40g Pumpkin seeds
80g Dried apricots
80g Figs
120g Oats
120g Smooth Peanut Butter
120g Honey
120g pitted Dates
30 ml (2 tbsp) water

Instructions:

1. Preheat the oven to 200C.
2. Firstly, place your dates in a small bowl and cover with the water. Place in the microwave for 1 minute to soften. (If you don’t have a microwave you can do this in a saucepan).
3. Then puree the dates with a hand blender or using the back of a wooden spoon to squash down to a paste.
4. Place your nuts and seeds in a bowl or plastic food bag and bash with a rolling pin to break them down slightly. Mix in your oats and then pour this all into a roasting tin and roast for 10-15 minutes until the nuts have browned and the oats lightly toasted.
5. Chop up your figs and apricots.
6. In a saucepan add your honey, peanut butter and dates and stir all together until a soft paste.
7. Mix everything together.
8. Turn out into a roasting tray lined with non-stick baking parchment until a few centimetres deep and place in the fridge to firm up.
9. Cut into small squares and enjoy.

Peanut Butter Balls

These are a delicious fudgey snack that provide a hit of protein from the peanuts and B vitamins for energy from the oats. Dark chocolate has valuable antioxidant levels to help boost the immune system. They take just minutes to make and can be stored to have on hand for weeks.

peanut butter balls

Ingredients:

100g peanut butter (preferably organic with no added salt or sugar, e.g Meridian or Whole Earth)
60g oats (gluten-free, if required)
50g dark chocolate, cut into chunks or chips
2 tbsp honey

Instructions:

1. Simply place the peanut butter, oats and honey into a small saucepan and gently heat. The peanut butter will soften and make it easy to mix everything together.
2. You can either add the dark chocolate at this point and it will melt through creating darker looking balls or you can leave the pan to cool down and stir through the chocolate so that you get chunks running throughout – either are delicious.
3. When all mixed, get tablespoon amounts of the mix and roll on the palm of your hands to make bite-sized balls. (If doing with your child make sure the mix is not too hot. They will love the mess and taste of it all.)
4. These store brilliantly in an airtight jar or container and are a wonderful snack through out the day.

If you are not keen on the chocolate you could exclude and add raisins and seeds which would taste great too!