LABOR SNACKS

What follows is a list of suggested snacks to have at hand during labor that takes into account
individual preferences and both preference for natural ingredients and/or convenience.
Coconut water and simple adrenal/mineral supplement powders (even just the addition of
cream of tartar to a glass of juice) provide minerals that support hydration and boost energy.
Notes: Any nut butters listed can be substituted by other kinds of nut butters or seed butters if there’s a
nut allergy;

Any dried fruits or nuts can be substituted by other dried fruits or nuts according to individual
preference;

Honey or maple syrup can be substituted interchangeably;

All recipes can be made with vegan substitutes (ex: substitute milk, yogurt or heavy cream with
soy, almond or other vegan alternatives using 1:1 ratio)

Food suggestions:
 Energy balls / granola bars
 Frozen yogurt and fruit popsicles
 Frozen fruit popsicles
 Stuffed dates
 Trail mix/ dried fruit
 Crackers
 Frozen fruit cubes
 Ice cream
 Gummies
 Popcorn

Drink suggestions:
 Water/Tea (cold brewed or otherwise)
 Coconut water
 Sports drinks
 Adrenal cocktail drinks
 Electrolytes (mycrolytes) drinks/tabs

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 Snacks

Energy balls
Servings: 7 energy balls per flavor

Oatmeal Raisin Energy Balls:

Ingredients
½ cup old fashioned rolled oats

¼ cup nut butter or seed butter - peanut butter, sunflower seed butter etc.

¼ cup raisins

3 pitted dates

¼ tsp cinnamon

1 Tbsp maple syrup or honey (optional)

½ Tbsp chia seeds

½ Tbsp water

Double Chocolate Energy Balls:

Ingredients
½ cup old fashioned rolled oats

¼ cup nut butter or seed butter - peanut butter, sunflower seed butter etc.

¼ cup mini chocolate chips

3 pitted dates

1 Tbsp cocoa powder

1 Tbsp maple syrup or honey

½ Tbsp water

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½ Tbsp chia seeds

¼ tsp cinnamon

Carrot Cake Energy Balls:

Ingredients
½ cup old fashioned rolled oats

¼ cup grated carrots

¼ cup nut butter or seed butter - peanut butter, sunflower seed butter etc.

¼ cup raw pumpkin seeds

¼ cup shredded coconut - plus extra for rolling

3 pitted dates

1 Tbsp maple syrup or honey - optional

½ Tbsp chia seeds

½ Tbsp water

Lemon Zest Energy Balls:

Ingredients
½ cup old fashioned rolled oats

¼ cup nut butter or seed butter - peanut butter, sunflower seed butter etc.

3 pitted dates

1 Tbsp maple syrup or honey - optional

½ Tbsp lemon juice

½ Tbsp chia seeds

½ tsp cinnamon

zest from a fresh lemon

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Cranberry Coconut Energy Balls:

Ingredients
½ cup old fashioned rolled oats

¼ cup shredded coconut

¼ cup dried cranberries

¼ cup nut butter or sed butter - peanut butter, sunflower seed butter etc.

3 pitted dates

1 Tbsp maple syrup or honey - optional

½ Tbsp chia seeds

½ Tbsp water

½ tsp cinnamon

Peanut Butter Chocolate Chip:

Ingredients
½ cup old fashioned rolled oats

¼ cup peanut butter

¼ cup mini chocolate chips

3 pitted dates

1 Tbsp maple syrup or honey - optional

½ Tbsp chia seeds

½ Tbsp water

½ tsp cinnamon

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Raw apricot and ginger no bake granola bars
Servings: 10 bars

Ingredients
200g dried apricots, plus extra for decoration

4 tbsp maple syrup

100g coconut oil

200g oats

2 tbsp ground ginger

60g hazelnuts

60g pistachios

60g pumpkin seeds

80g dark chocolate

Method
Transfer the apricots to a small bowl and cover with hot water straight from the kettle. Leave to soak for
5 minutes (this will help them break down), then drain and transfer to a food processor along with the
maple syrup and coconut oil. Process until fully combined.

Add the oats and ginger to the food processor and pulse half a dozen times until mostly combined. Then
transfer the contents of the food processor to a mixing bowl.

Roughly chop the hazelnuts and pistachios, and add them to the bowl along with the pumpkin seeds. Stir
everything until fully incorporated.

Line a 7” square tin with baking paper and pour the mixture into the tin. Even out the top with the back
of a metal spoon or by pushing down using a small piece of baking paper. Then decorate with a few
apricots on top and even out the top again, pushing the apricots into the mixture. Pop the tin in the
refrigerator for 2 hours.

Melt the chocolate in the microwave or in a bowl on top of a saucepan containing a little water on a
medium heat. Once the chocolate has melted, transfer it to a small glass or bowl. Dunk the end of each
bar into the chocolate and place on a piece of baking paper to cool. (Or completely skip this step to omit
the chocolate)

After removing from the tin keep the bars in an airtight container in the refrigerator for up to 1 week.

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Frozen Yogurt and fruit popsicles
Servings: 16-18 popsicles

Ingredients
1/2 cup cold heavy cream (or up to 1 cup/120-240 ml; the more you add, the creamier your popsicle will
be)

2 cups whole milk greek yogurt (plain or vanilla)

1/3 cup honey (or to taste)

3 cups fruit of your choice, or other additions, such as chocolate chips, mochi, chopped Oreos, etc.

Method
Whip the cream with a whisk until just before soft peaks start to form. In other words, you should be
able to see lines in the cream as you whisk it, but it should not reach soft peak stage. (You want it to no
longer be liquid, but you also don't want too much air in your cream.)

Fold in the yogurt and honey, followed by your desired fruit.

Make sure your popsicle molds are dry (we use a thin cloth and a chopstick to push the cloth inside each
popsicle mold to make sure they’re dry), or you’ll get ice crystals on your popsicles.

Pour the mixture into dry popsicle molds, making sure there are no air pockets. A chopstick or extra
popsicle stick is a great way to tamp down the yogurt mixture and fill in any holes. Finally, tap the
popsicles against the counter to pop any air bubbles.

Add popsicle sticks to the center of each one and transfer to the freezer. Freeze for at least 4 hours
before enjoying.

Frozen fruit popsicles

Servings: 6 popsicles

Ingredients
1 large orange (or 3 clementines)

1 tsp orange zest

½ cup of freshly chopped pineapple

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1 medium banana

¼ cup of full fat canned coconut milk

Method
Prepare your ingredients. Chop your pineapple. Zest and peel your orange and peel your banana.

Pour the can of coconut milk into a small bowl and whisk until smooth.

Add the coconut milk to a blender, and then the pineapple chunks, orange, zest, banana, and blend well.

Pour into 6 popsicle molds and freeze overnight.

Stuffed Snickers Dates

Servings: 10 stuffed dates

Ingredients
10 medjool dates

2 Tablespoons peanut butter

¼ cup chopped or crushed peanuts

½ cup dairy-free dark chocolate chunks or chocolate chips

1 teaspoon coconut oil

Method
Cut a slit in each date and remove the pit.

Fill each date with peanut butter (about ½ teaspoon) and a sprinkle of crushed peanuts. Set aside.

Place the dark chocolate and the coconut oil in a microwave safe bowl and melt in the microwave in 15
second increments, stirring between each. It shouldn't take longer than 1-2 minutes total.

Using a toothpick, dip each date into melted chocolate and use a spoon to coat the date until completely
covered. Place chocolate covered date on a platter lined with parchment. Sprinkle remaining crushed
peanuts on top of each date.

Place the dates in the fridge to allow the chocolate to set.

Keep leftover chocolate covered dates in a sealed container in the fridge for up to a week.

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Drinks

Adrenal cocktail

1 cup orange juice, no sugar added

1 cup plain coconut water

2 tablespoons coconut cream from the can (can also be omitted)

1/4 teaspoon pink Himalayan Sea salt (or sea salt of choice, just don’t use sea salt flakes)

1/4 teaspoon cream of tartar (this adds potassium)

1 scoop collagen powder or vanilla protein powder

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