Fall Snacks

Each season different foods help support the body. And you may find that your body naturally craves or is drawn to different foods at different times of the year - salads and smoothies in the summer, soups and heavy comfort foods in the fall and winter.

For the autumn time of the year which brings cooler temps and wind nipping at your neck, you want your foods in general to be warmer, heavier, and moister. Considering that many snacks are dry - like crackers, chips, granola and protein bars, popcorn, etc - these fall-balancing qualities do not necessarily fit into most people's ideas of snacks. To get you started with fall balancing snacks, enjoy these tips and recipes.

Keeping in mind that each body is different and your needs may not fit the fall-balancing guidelines, play with these ideas and recipes and see how you feel. If something doesn't quite work, consider an Ayurvedic evaluation to assess exactly what your body needs now.

Basic Snack Ideas:

  • whole grain rolls or bread with almond butter
  • fresh dates stuffed with ghee (clarified butter) or almonds
  • nuts (best soaked and low roasted)
  • whole grain muffins
  • cooked fruit compotes
  • whole wheat tortillas or chapattis warmed and spread with butter or ghee
  • sweet potato fries (homemade spiced with dill and a dash of cayenne in olive oil great)

Sun Balls

  • 1/2 c. plus 2 Tbs. toasted sunflower seeds
  • 1/2 c. shredded, unsweetened coconut (omit for Kapha)
  • 2-3 Tbs. raisins (omit for Vata)
  • 2 Tbs. maple syrup
  • 1 tsp. almond extract
  • 1/2 tsp coriander powder
  • pinch of dry ginger for Kapha

Grind the sunflower seeds in a blender or food processor so it is a coarse meal. Mix all the ingredients together in a bowl land press into 1 inch balls. Makes a great, portable afternoon snack.

Soaked Almonds

  • 1/2 pound raw almonds, ideally organic
  • 2 c. water

Put almonds in a small bowl and pour water over them. Let sit overnight then drain and peel the skins off. This makes a nice plump, yet raw nut.

Ayurveda Snack Mix

  • 1 c. dry cereal flakes (wheat, oat, amaranth or rice flakes)
  • 2 c. texture dry cereal (Oatios, shredded wheat, Barbara's shredded spoonfuls)
  • 2-6 Tsp (the higher end for Vata) sunflower oil
  • 2 Tsp. coriander seeds
  • 5 Tsp. shredded unsweetened coconut (omit for Kapha)
  • 4 Tsp sesame seeds (for Vata only)
  • 1/2 c. raisins
  • 1/2 c. pumpkin or sunflower seeds
  • 1/2 tsp. turmeric
  • 1/6 tsp hing or asoefotida (available in Indian groceries)
  • 1/2 tsp sea or rock salt
  • 1/2 tsp curry powder
  • 1/2 tsp cinnamon
  • 2 tsp Sucanat (omit for Kapha)

Heat oil in a large saucepan over low heat. Add coriander seeds and cook 30 seconds on medium heat then add the coconut, sesame seeds, raisins, sunflower seeds and turmeric. Mix well. Add cereals and remaining ingredients and heat over low heat for 3-5 minutes. Mix well then cool. Store in an airtight container for up to two weeks.

Pumpkin Muffins

  • 2 c. whole wheat pastry or splet flour
  • 1/2 c. Sucanat
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1/3 c. sliced almonds
  • 1/2 c. raisins or dried cranberries
  • 1 c. milk (cow, almond, rice)
  • 1 Tsp. canola oil
  • 1/4 c. maple syrup
  • 3/4 c. pumpkin puree

Preheat the over to 350 degrees and spray a muffin pan with oil and set aside. Whisk together the flour, Sucanat, cinnamon, nutmeg, baking powder, baking soda, salt, almonds and raisins. In a separate, larger bowl combine the milk, oil, maple syrup and pumpkin. Add the dry ingredients to the we ingredients and gently combine. Scoop into the oiled muffin tins and bake for 20-25 minutes or until golden brown and a toothpick comes out clean.

©2011, Jamie Durner, Certified Ayurvedic Practitioner & Wellness Educator at Ayurveda Wellness in Pewaukee, WI