Protein and Healthy Fats

Trail mix is a year-round favourite that can be a great source of protein and heart-healthy fats. “Whip up a batch of these bite-size fruit and nut treats to keep in your fridge for a quick and satisfying car snack before the kids' soccer game,” says Samara Foisy, a registered dietitian for President's Choice. “It's easy to go over our recommended daily value of sodium, so I've chosen a trail mix with no salt added.” Soft dates work best in this recipe, but don't worry if your dates are on the firmer side — simply soak in a bowl of hot water for about 30 minutes to soften before using. Toasted Coconut Trail Mix Bites

Prep time: 20 minutes Chill time: 15 minutes Makes: 20 pieces

Ingredients:

• 1/2 cup pitted dates

• 2 tbsp almond butter

• 1 tbsp maple syrup

• 1/2 tsp pure vanilla extract

• 1/4 tsp salt

• 1 cup trail mix

• 2 tbsp ancient grains and super seeds blend

• 1/2 cup crispy rice cereal

• 1/4 cup dried apricots, roughly chopped

• 1/4 cup semi-sweet chocolate chips

• 2 tbsp unsweetened shredded coconut, toasted

Directions:

1. Pulse dates, almond butter, maple syrup, vanilla and salt in food processor until smooth, stopping to scrape down bowl if necessary.

2. Add trail mix and seeds blend; pulse until coarsely chopped. Add cereal, apricots and chocolate chips; pulse until combined.

3. Transfer to large bowl; mix with moistened hands if necessary to combine. Roll by heaping one tablespoon into balls, then roll in coconut to coat. Arrange in single layer on large plate or baking sheet. Refrigerate until firm, about 15 minutes.

Chef's Tip: Toast coconut in a dry skillet over medium-low heat, stirring often until golden; about, 5 to 7 minutes.

Nutritional information per serving (1 piece): Calories 100; fat 5g (1g of which is saturated); sodium 45mg; carbohydrates 12g; fibre 2g; sugars 7g; protein 2g.