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Nut and Seed Clusters

Makes 8 nut clusters


    These delicious crispy clusters are sure to take the edge off the midnight munchies. With the little bit of maple syrup sweetness and the satisfying combination of coconut and seeds, you’ll sleep like a baby.


    Celebrating? Add chocolate!

    These clusters can easily be jazzed up for celebrating. Melt white and dark chocolate and drizzle with chocolate if you wish.


    Nut and Seed Clusters


      • 1 1/2 cups (350 mL) large flaked coconut
      • 1/2 cup (125 mL) raw pumpkin seeds
      • 1/3 cup (80 mL) golden flaxseeds
      • 3 Tbsp (45 mL) hemp hearts
      • 2 Tbsp (30 mL) chia seeds
      • Pinch of sea salt
      • 2 Tbsp (30 mL) pure maple syrup


      Per serving:

      • calories213
      • protein10 g
      • total fat14 g
        • sat. fat6 g
      • total carbohydrates15 g
        • sugars4 g
        • fibre8 g
      • sodium27 mg



      Preheat oven to 350 F (180 C). Line baking sheet with parchment paper.


      In medium bowl, combine coconut, seeds, and salt. Stir together to evenly mix. Drizzle with maple syrup and stir in and evenly coat. Firmly press mixture into small mould that will hold about 2 Tbsp (30 mL). Invert onto lined baking sheet. Don’t worry if there are a few stray seeds.


      Bake clusters in preheated oven for 15 minutes. Remove baking sheet and allow to thoroughly cool and harden. Store in tightly covered container in refrigerator for up to 10 days.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.