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[Guest Post]: Snack to Nourish

[Guest Post]: Snack to Nourish

Here at Adventure Snacks, we know that increasing the nutrition of snacks is so important, that's why we do what we do, but here's some information (and a quick, easy recipe) from qualified naturopath Kelly Epskamp of Early Health.

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Research has shown that Australian children generally are a bunch of committed snackers. For younger children snacking is an ideal way to negotiate their high nutrient requirements for growth and development alongside their smaller stomach size.  As snacking makes such a significant energy and nutrient contribution to the daily diet of Australian children snacking choices need to be nutrient dense and not just an incidental offering to carry a child through to the next main meal.


Think of snacks as “mini meals”; don’t waste the opportunity to provide your children with diverse nutrient dense snacks. Australian research has shown that snacking opportunities count amongst children. Snacks provide nearly a third of dietary fibre intake and a quarter of the recommended daily Vitamin C, E and folate intake. Look for or make nutrient dense snacks that also contribute to a child’s energy needs, eating smaller snacks more often will fuel active children and prevent the common highs and lows of fluctuating blood sugar levels.


Cookies are a favourite snack for little hands; they are a nutrient boosting opportunity that will never fail to please even the fussiest of eaters. The following recipe is for my favourite seed flour cookies; these are zinc rich, protein packed nutrient dense bites of deliciousness.

 Easy Seed Flour Cookie Recipe

The recipe is merely a framework; you can change the seeds around, add nuts, change the flour or omit the carob topper. Hope you and the little tummies in your household enjoy them!



  • 110 grams pumpkin seeds
  • 110 grams sunflower kernels
  • 50 grams wholemeal spelt flour
  • 1/2 teaspoon of baking powder
  • 100 grams of melted butter
  • 2 tablespoons of honey  (place in with butter while melting)
  • Carob chocolate squares (or large carob drops)



  1. Set oven to 150 degree Celsius (fan forced)
  2. Place pumpkin seeds, sunflower kernels and baking powder into a food processor and process until mixture resembles fine flour.
  3. Transfer this mix to a bowl and stir in spelt flour until well combined.
  4. Add the wet mix of melted butter and honey to the dry flour mix well until combined.
  5. Scoop spoonfuls of mixture onto lined baking tray  and space well. I generally try and remember to make these cookies lunchbox friendly sizes – sometimes I forget!
  6. Place one square of carob onto the top of each uncooked cookie, press down slightly.
  7. Bake for approx. 10 mins or until the edges start to turn golden. These can burn in a heartbeat so keep an eye on them!


Variations -

  • Add chopped dried figs and sulphur free dried apricots for an iron boost
  • Chopped dried prunes for a cookie that may help any constipated snackers in your life
  • Sesame seeds for extra calcium
  • Omit the carob topper and replace with sultanas or raisins – even a thin slice of banana works well.




Kelly Epskamp is a mum and a degree qualified women and children’s health naturopath based in Perth. Kelly owns and runs Early Health, a natural healthcare service exclusively for women and children.  Early Health was born from Kelly’s own and an ongoing experience as a mum and her understanding of how important good health is to not only a child but to the whole family. Kelly has a passion for health with realism and discovering the simple ways daily and long term health can be improved.

You can find out more on the Early Health website, Facebook Page, or Instagram account - be sure to follow Kelly for all sorts of healthy living tips and recipes!

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