Healthy snack ideas from 28 by Sam Wood

Life is all about balance. And it’s important to have balance when taking care of ourselves by being considerate about what we put into our bodies. While we all love to indulge, it’s good to tip the balance back by having healthy alternatives on hand.

Our Founding CEO Mel Gleeson had a chat with 28 by Sam Wood’s Head Nutritionist Shahna Sarpi about some easy snack alternatives that are healthy fuel for our bodies.

A recipe for success

Mel and Sam have selected their favourite healthy snack alternatives for you, our endota community. Perfect for batch-cooking so they’re easy to grab when you need them, these treats will hit the sweet spot for the whole family, while sneaking in plenty of goodness and tasting absolutely delicious.

Mel's favourite snack ideas: Vegan Snickers Slice

Mel's Vegan Snickers Slice


  • 12-15 large medjool dates
  • 2/3 cup cashew nuts (natural)
  • 1/3 cup macadamia nuts
  • 1/3 cup almond (or peanut) butter
  • 1/4 teaspoon salt 1/3 cup cacao powder
  • 1/2 cup coconut oil
  • 1/4 cup maple syrup
  • 2 teaspoons vanilla extract


  1. To prepare the nougat layer, soak the macadamia nuts and cashew in warm water for 15 minutes.

  2. Drain the soaking water and put the nuts and 5 or 6 of the dates in a food processor. Blend until the dates are completely broken down and incorporated into a fine consistency.

  3. Get a tray or container with enough room for 12 serves, and make 12 individual bases with the nougat. Place in freezer while working on step two.

  4. To make the caramel, combine the almond butter with the remaining dates and process until combined.

  5. Add the vanilla, a dash of maple syrup and a pinch of salt and pulse until smooth. Roll out into small serves and place evenly on top of the nougat.

  6. Sprinkle some crushed macadamia and peanuts on top and press into the caramel. Place back in freezer while making chocolate.

  7. Put the coconut oil in the microwave for 30 seconds in a bowl.

  8. Remove and mix through the cacao powder, remaining maple syrup and a teaspoon of vanilla extract.

  9. Stir until combined then carefully pour the chocolate syrup evenly onto the pieces.

  10. Sprinkle any remaining crushed nuts over the top for a garnish.

  11. Place the serves in an airtight container in the freezer until ready to serve. Serves: 12



Mel's favourite snack ideas: Lemon Protein Balls

Mel's Lemon Protein Balls


  • 1 cup almond meal
  • 1/2 cup coconut oil (extra virgin)
  • 1.5 cups coconut (desiccated) use 1/2 cup for rolling balls in
  • 1/3 cup vanilla protein powder (optional)
  • 2 tablespoons almond butter
  • 1 lemon juiced and zested


  1. Place all ingredients in a food processor and process until mixture comes together. If too wet add more coconut, if too dry add more almond butter.

  2. Shape into balls and roll in extra coconut.

  3. Place in fridge for at least 30 minutes.

  4. Store balls in the fridge or freezer for up to two weeks.



Mel's favourite snack ideas: Choc-Chickpea Cookies

Mel's Choc-Chickpeas Cookies


  • 400 g chickpeas (tinned) drained, rinsed and patted dry with paper towel
  • 1/4 cup peanut butter
  • 2 teaspoons vanilla extract
  • 1/4 cup rice malt syrup
  • 2 tablespoons coconut oil
  • 1 teaspoon baking powder
  • 2/3 cup dark chocolate baking chips


  1. Preheat oven to 180C. Line and lightly grease a baking sheet with baking paper.

  2. Place all ingredients except choc chips into a blender and pulse for 45 seconds-1 minute, or until all ingredients are blended together and the mixture is a doughy consistency.

  3. Place dough into a large mixing bowl and fold through the choc chips.

  4. Scoop out spoonfuls of dough and roll them into 10 balls, it is easiest to do this with wet hands as the mixture will be sticky.

  5. Place the balls onto the baking sheet and flatten them using the back of a spoon.

  6. Place into the oven and bake for 12-13 minutes or until golden brown and cooked through. Remove from oven and cool on rack.

  7. Can be kept in an airtight container for up to 5 days.



Sam's favourite snack ideas: Going Bananas Cookies

Sam's Banana Cookies


  • 2 very ripe bananas
  • 1 cup rolled oats (or quinoa flakes)
  • 1 teaspoon olive oil (extra virgin)
  • 2 tablespoons coconut flakes or shredded coconut
  • 1 teaspoon cardamom (ground)


  1. Preheat oven to 180ºC.

  2. Mash banana completely with a fork.

  3. Add all ingredients together until well combined.

  4. Spoon into 12 teaspoon sized balls.

  5. Place on a lined baking tray and gently squash down with a fork or spoon into a disc shape.

  6. Bake in oven for 20-25 minutes on the middle shelf. Allow to cool slightly before serving.



Sam's favourite snack ideas: Choc Protein Smoothie

Sam's Choc Protein Smoothie


  • 1/3 banana
  • 2/3 cup almond milk (unsweetened)
  • 2 tablespoons chocolate protein powder (optional)
  • 1 tablespoon peanut butter (crunchy)
  • 1 medjool date pitted


  1. Combine all ingredients into blender, blitz until smooth then serve.

  2. Enjoy!



Sam's favourite snack ideas: Warming Winter Smoothie

Sam's Warming Winter Smoothie


  • 1/4 cup cashews (natural)
  • 1 cup coconut milk (from carton)
  • 1 tablespoon vanilla protein powder (optional)
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (ground)
  • 1/4 teaspoon cardamom (ground)
  • 1/4 teaspoon ginger (fresh)
  • 1 pinch cloves
  • 1 pinch sea salt


  1. The night before, add the cashews to a small bowl and cover with water. Allow to soak overnight. If doing this in the morning, pour boiling water over the cashews and soak for a minimum of 10-15 minutes.

  2. Drain the cashews and blend all ingredients until smooth.


To view benefits of certain foods to boost your immunity, gut health and stress levels click here.