Walnut Maple Crunch Snack

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Skill Level
Preparation Time 5 minutes Total Time 10 to 20 minutes
Servings 6 Cost Per Serving $1.59
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4 tbspMaple Syrup
1 cupWalnuts
1/2 cupPumpkin Seeds
1/2 cupLarge Flake Oats
2 tbspHemp Hearts
1/2 tspGround Cinnamon


    Microwave Directions
  1. 1. Microwave maple syrup on high for 2 minutes.
  2. 2. Stir in ingredients and return to microwave for another 2 minutes.
  3. 3. Pour out onto parchment paper to cool and break up into pieces.
  • OR
    Oven Directions
  1. Preheat the oven to 350 degrees F.
  2. Toss the ingredients in maple syrup and spread onto a baking sheet lined with parchment. Place in oven and bake for about 20 minutes. Allow to cool at room temperature until hard.​


  • Walnuts and hemp hearts are excellent sources of omega-3 fatty acids. These fats help lower inflammation and promote overall health. Nuts and seeds are also good sources of protein and fibre, nutrients that help you stay satisfied and manage your weight.
  • Eating nuts regularly can boost heart health. A large population study showed when participants ate a handful of nuts 4 times per week they lowered their risk of heart disease by almost 40%.
  • Did you know that Maple syrup contains more than 50 different types of antioxidants? These antioxidants help keep cells healthy and may prevent Alzheimer's disease by preventing DNA damage in the brain.