Needing some snack ideas for before class?

Needing some snack ideas for before class?

These bars are a simple and quick way to make, while being packed full of benefits.

Chia seeds

Chia seeds are high antioxidant and are fibre rich! Therefore, great for promoting healthy digestion, managing cholesterol levels, balancing blood sugar levels, detoxifying the body and are protein-rich for muscle repair. Chia seeds have recently been shown to enhance exercise performance. They are high in calcium and manganese for building strong bones and are rich in of omega-3 fatty acid alpha-linolenic acid (ALA), which help to decrease inflammation, build healthy cell membranes and support healthy brain function. 


Flaxseed or linseed are grown from the flax plant and are either a brown or golden colour.  They are rich in fibre, ALA, magnesium and protein. Their benefits are enhanced when they're freshly ground before consuming. Some of these benefits include healthy hair and skin, may help improve insulin sensitivity, regulate estrogen activity for happy hormones, and support digestive health due to its rich fibre content and probiotic activity. 

Hemp seeds

Hemp seeds come from the hemp plant, Cannabis sativa. One thing I love about hemp is that the entire plant is used throughout the world in a variety of industries, making it a sustainable product to spend your health dollars on! Hemp seeds are rich in omega-6 fatty acid gamma-Linolenic acid (GLA), which is necessary to build prostaglandins. These hormone-like structures aid in controlling inflammation and body temperature. Hemp seeds are rich in fibre and probiotics which assist in maintaining a healthy digestive system and therefore strengthening the immune system.

Pumpkin seeds

These seeds are found within the good old pumpkin! They are high in nutrients such as magnesium, iron, zinc and vitamin K. They also contain an amino acid called tryptophan and with magnesium, these qualities help to promote sleep and relax muscles!


Walnuts contain high amounts of omega 3 fatty acids and have been linked to enhancing the production of neurotransmitters dopamine and serotonin, shown to be effected in anxiety, depression and fatigue.  Omega 3's are also great for decreasing inflammation and controlling blood sugar levels. A great way to remember the benefits of walnuts is by the way that they look. Walnuts look like little brains!

Raw Cocoa powder and chocolate

Chocolate, who doesn't love chocolate? It is made from harvesting the cacao bean from seed pods found in the plant. Cocoa contains high amounts of antioxidants which contribute to its heart health, brain health and disease-fighting properties. Cocoa is a high source of magnesium which is a mineral required for muscle contraction, relaxation and recovery.


Nature's natural sweetener honey is made by bees and the nectar of flowers. It's the pollen from honey which helps to boost immunity and acts as an antioxidant in the body. Honey also is another provider of the amino acid, tryptophan, the building blocks to serotonin and melatonin. Honey is also a prebiotic, which are a source of good bacteria for the digestive system.



1/2 cup flaxseeds

1/2 cup of chia seeds

1/2 cup hemp seeds

1/2 cup pumpkin seeds

1/2 cup sunflower seeds

1/2 cup walnuts

2/3 cup honey

1/2 cup raw cocoa powder

1 cup chocolate or dried fruit


  1. Preheat oven to 180 degrees
  2. In a food processor, place flaxseeds and chia seeds. Blend on high, until forming a flour consistency. These two ingredients act as a binder for the bars hold together.
  3. Add hemp seeds, pumpkin seeds, sunflower seeds and walnuts, combine for 10 seconds or until roughly chopped.
  4. In a separate bowl, gently warm honey, then add raw cocoa powder until honey and cocoa has combined.
  5. Fold wet mixture into dry mixture, adding in chocolate chips or dried fruit.
  6. Place on a lined baking tray and press down and into the edges, aiming to remove air and compact the mixture.
  7. Place in the oven for 30 minutes or until slightly golden in colour.
  8. Let cook and cut into ‘bars’ and store in an airtight container, for up to 2 weeks.

Hope you enjoy this one and thanks for reading!

Leah Van Lambaart for Total Dance Australia


#total_dance_aus #lovetotaldance


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