SunButter Oat + Chocolate Chip Cookies

The Snack I Reach for in My 50s vs. My 20s

There was a time when my afternoon snack looked very different.

One of my first jobs after university was working as a marketing coordinator for a local golf course. I was sitting at a desk most of the day, juggling projects, emails and deadlines, and without fail, that mid-afternoon slump would hit.

And when it did?

I'd head over to the nearby gas station and grab a chocolate bar. My favourite was a Cadbury Dairy Milk chocolate bar with hazelnuts.

It was quick, convenient and gave me that little hit of sugar and energy I was looking for to get through the rest of the afternoon. Little did I know that snack I was having each day contained 38g of sugar!!!!  

At the time, I didn't think much about it. (Well, besides thinking about sugar constantly!)

Fast forward to my 50s, and the way I think about food and snacks has changed quite a bit.

I'm much more aware of blood sugar balance, protein, fibre, nourishment and having steady energy throughout the day. And interestingly, I don't experience that same intense afternoon crash that used to send me running to the gas station for a chocolate bar.

These days, when I want something a little sweet in the afternoon, I'm much more likely to reach for one of these SunButter Oat + Chocolate Chip Cookies. They have approx. 10g of sugar versus my chocolate bar snack of my 20s and have about as much protein at 9g/cookie.

Why I like these as an everyday snack

These cookies aren't meant to be a “perfect” replacement for a chocolate bar or a magical blood-sugar-balancing food.

They're simply a more nourishing option that helps me feel satisfied and don't have me craving another sugar-hit an hour later.

They're made with:

• Oats for carbohydrates and fibre
• Sunflower seed butter for healthy fats and some protein
• Ground flaxseed for fibre and plant-based omega-3 fats
• A little maple syrup for sweetness
• Optional pumpkin seeds, nuts or dark chocolate chips for extra texture and flavour

The combination of carbohydrates, fat, fibre and protein makes these a more satisfying snack than reaching for a refined, sugary treat on its own.

And because they're homemade, I can control the ingredients and how much added sugar goes into them.

They're also really easy to have on hand

One of my favourite things about homemade snacks is that they don't have to be complicated.

Make a batch on the weekend and you've got something ready to grab throughout the week.

They're also nut-free, making them a great option for kids' lunchboxes when nut-free snacks are required.

And here's an even easier option...

Don't want to bake? Make energy bites!

You can actually skip the baking step altogether.

Leave out the baking soda and simply mix the ingredients together, then roll the mixture into balls.

Pop them in the fridge and you've got an easy little energy bite to grab when you need a snack.

Of course, these aren't the same as the chocolate bar I used to buy at the gas station.

And that's kind of the point.

My food choices have changed as I've gotten older—not because I believe I can never enjoy a chocolate bar again, but because what makes me feel good has changed.

In my 20s, I was looking for a quick hit of energy and didn't know what I know now.

In my 50s, I'm much more interested in steady energy, satisfaction and nourishment.

Here's how to make them:

Sunflower Seed Butter Oat Cookies

Ingredients

• 1 cup unsweetened sunflower seed butter
• 1 egg
• 2–3 tbsp pure maple syrup
• ¾ cup large-flake oats
• 2 tbsp ground flaxseed
• 1 tsp cinnamon
• ½ tsp vanilla
• ¼ tsp baking soda
• Pinch of sea salt
• Optional: ¼ cup dark chocolate chips or cacao nibs
• Optional: ¼ cup pumpkin seeds or chopped nuts
  

Instructions

1. Preheat oven to 350°F.
2. In a bowl, mix together the sunflower seed butter, egg, maple syrup and vanilla.
3. Stir in the oats, ground flaxseed, cinnamon, baking soda and sea salt.
4. Fold in any optional add-ins.
5. Let the mixture sit for about 5 minutes. If the dough feels too soft, add 1–2 tbsp additional oats.
6. Scoop into balls and place on a lined baking sheet. Flatten slightly with your fingers or a spoon.
7. Bake for about 10–12 minutes, until lightly golden around the edges.
8. Allow to cool before enjoying.

For no-bake energy bites: Simply omit the baking soda, roll the mixture into balls and refrigerate until firm.

A little reminder about snacks

You don't need to completely overhaul your diet to make better choices.

Sometimes it's as simple as having something nourishing ready before the afternoon slump hits. And remember, eating enough protein at lunch will also help avoid the afternoon slump.

A homemade snack in the fridge or freezer can make the better choice the easy choice.

And if you're wondering what else you can make ahead for easy snacks, you'll find 101 Healthy Snacks packed with simple ideas for busy weeks.