The snack bible | Laurence Bergeron’s clever snacks

Are you feeling a little hungry? A drop in energy? Do you like making homemade snacks? The Snack Bible is made for you. Nutritionist Laurence Bergeron offers 100 nutritious snack recipes to satisfy small and big cravings.

On a beautiful sunny afternoon, we went to see nutritionist Laurence Bergeron to discuss her passion: snacks. She welcomes us to her pretty house on the South Shore, proud of her newly renovated kitchen, where she has been testing all the snack recipes she has created for a little over a year.

Nutritionist and cooking enthusiast, Laurence Bergeron created her culinary blog Libre de Manger in 2017 where she publishes simple and balanced recipes.

He is immediately told that his book is aptly named, because it is a real bible! There are snack ideas for everyone, from muffins and cookies to pancakes, energy bars and balls, not forgetting breads, smoothies, granolas and savory snacks.

What’s special about all his snacks? “They are nutritious, tasty and filling. You won’t be hungry 30 minutes later! The snacks are enriched with protein and fiber, that’s the secret. As a nutritionist, I like to add foods that I consider clever to my recipes, because they enhance their nutritional value and they can surprise you! For example: yogurt, tofu, ricotta cheese, almond flour, nuts, legumes (white beans, chickpeas, lentils), vegetables (zucchini, carrots, sweet potatoes, peas), bran wheat and dried fruits,” she lists.

She doesn’t compromise on taste, she reassures us. So even if a snack contains white beans, like the brownies we made and tasted, they go incognito – we can confirm it!

This Snack Bible is aimed at everyone: parents, children, students, athletes, elderly people. “We all eat snacks when we have a little drop in energy in the morning or afternoon. The snack is useful. It’s normal to feel hungry between meals because several hours pass. When we feel hungry, it is not negative: it is a signal that our body sends, because it needs energy, our organs, our muscles need food, and our body needs energy to function. So, let’s give him a nutritious snack! », argues nutritionist Laurence Bergeron.

There are many advantages to cooking your own snacks, she adds: “They are more economical, and more ecological since we avoid food packaging. They are more nutritious and more filling, because ultra-processed snacks are sweeter and fattier. Then they are simply better: when you cook at home, the food tastes better! »

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Oatmeal, Blueberry and Maple Muffins

Preparation time: 15 minutes
Cooking: 20 to 25 minutes
Yield: 12 muffins
Note: can be frozen

Dry ingredients

• 300 g (2 cups) all-purpose flour
• 45 g (1 cup) wheat bran
• 70 g (3⁄4 cup) quick-cooking oatmeal
• 40 g (1⁄4 cup) chia seeds (or ground flax seeds)
• 5 ml (1 tsp) baking powder
• 5 ml (1 tsp) baking soda
• 1 pinch of salt

Wet ingredients

• 125 ml (1⁄2 cup) maple syrup
• 100 g (1⁄2 cup) plain Greek yogurt
• 60 g (1⁄4 cup) unsalted butter, softened
• 60 ml (1⁄4 cup) applesauce
• 2 ripe bananas, mashed (about 250 ml or 1 cup)
• 1 egg
• 5 ml (1 tsp) vanilla extract

Other ingredients

• 250 g (1 1⁄2 cups) fresh or frozen blueberries
• 45 g (1⁄2 cup) grated coconut

Preparation

1. Preheat the oven to 180°C (355°F) and grease a 12-cup muffin tin.
2. In a bowl, mix the dry ingredients.
3. In another bowl, combine the wet ingredients.
4. Add the dry ingredients to the wet ingredients, mixing with a fork. Add the blueberries and coconut, and mix lightly.
5. Divide the batter into the muffin tin using an ice cream scoop. Decorate with grated coconut, if desired.
6. Bake for 20 to 25 minutes or until a toothpick inserted into the center of a muffin comes out clean. Keeps for 5 to 7 days in the refrigerator or up to 3 months in the freezer.

Smart foods to increase protein, fiber and omega-3 content: wheat bran, chia seeds (or flax seeds), Greek yogurt

Chocolate, Banana and White Bean Brownie Squares

Preparation time: 15 minutes
Cooking time: 40 minutes
Yield: 16 squares
Note: can be frozen

Dry ingredients

• 150 g (1 cup) all-purpose flour
• 135 g (1 cup) whole wheat flour
• 50 g (1⁄2 cup) cocoa powder
• 10 ml (2 tsp) baking powder
• 1 pinch of salt

Wet ingredients

• 1 can of 540 ml white beans, rinsed and drained (or 500 ml [2 tasses] cooked white beans)
• 3 ripe bananas
• 1 egg
• 70 g (1⁄3 cup) sugar
• 60 ml (1⁄4 cup) canola oil
• 60 ml (1⁄4 cup) milk (or vegetable drink, of your choice)
• 5 ml (1 tsp) vanilla extract

Other ingredient

• 80 g (1⁄3 cup) chocolate chips

Preparation

1. Preheat the oven to 180°F (350°F). Oil a 20 cm (8 in) square baking pan or line it with parchment paper.
2. In a bowl, mix the dry ingredients.
3. Using an electric mixer, mix the wet ingredients until you obtain a smooth and homogeneous texture.
4. Add the wet mixture to the dry ingredients and mix, scraping the bottom of the bowl well. Add the chocolate chips and mix lightly.
5. Transfer the mixture into the mold. Decorate with banana slices, if desired.
6. Bake for 40 minutes or until a toothpick inserted into the center of the dough comes out clean. Leave to cool before cutting into 16 squares. Store for 1 or 2 days at room temperature, 5 to 7 days in the refrigerator or up to 3 months in the freezer.

Smart food to increase protein and fiber content: white beans