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If you’re looking for cosy, nourishing, and vegan snacks, you’ve come to the right place. In this article, we’ve got a list of the best autumnal snacks, plus their nutritional benefits to keep you healthy and happy during the changing season.

1. Autumn trail mix

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Trail mixes are a wonderful snack to pop in your bag for chilly walks or as a quick pick-me-up in between meals. You can create endless variations to make a seasonal autumn mix. Here are our favourites:

Nuts for your autumn trail mix

Walnuts have a crumbly, slightly bitter taste and are high in omega fatty acids to promote a healthy heart, soft hair, hydrated skin, and strong nails. Almonds are also a great choice to add to a trail mix because they contain all nine essential amino acids, which keep your gut lining strong for better digestion.

Seeds for your autumn trail mix

Of course, it wouldn’t be an autumn trail mix without pumpkin seeds and sunflower seeds, which are ready to harvest in late summer to early autumn. Despite their small size, these seeds are classed as a superfood because they’re bursting with nutrients, including magnesium, iron, zinc, copper, and manganese to keep your energy high and promote sleep.

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Dried fruit for your autumn trail mix

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Cranberries are ready to pick at the end of September, making them a seasonally appropriate snack. Dried cranberries are particularly high in vitamin C to support your immune system naturally and help you recover faster from coughs and colds.

The tangy taste of cranberries works well with the bittersweetness of dark chocolate. A few squares of plain chocolate high in cocoa content (about 70% upwards) deliver the body with antioxidants to reduce inflammation that you may experience from chilly, damp weather.

2. Apple rings or dried pear with cinnamon

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Apple rings with a sprinkle of cinnamon are a quick and delicious fall snack. The combination is reminiscent of apple pie, giving you a taste of the autumn dessert without any baking. You can do the same with Dried Pear Halves to create a warming taste as the weather changes.

Apples and pears are a wonderful source of fibre for a smooth digestive system. They’re also a source of antioxidants, promoting better heart health, and the fruit may even protect against cancer and type 2 diabetes.

Cinnamon has its own health benefits. The spice regulates blood sugar levels to aid a healthy weight and contains antibacterial benefits to defend the gut against bad bacteria. Combine with a little nutmeg for focus and relaxation, and you have a tasty vegan autumn snack.

3. Dates and almond butter

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Dates are like nature’s toffee  — soft, sticky, and deliciously sweet. The pit fruit lowers inflammatory markers in the brain to boost focus, which is a great help when you’re stuck inside from the rain but need to get work done!

They’re also a source of iron, a mineral that aids oxygen delivery around your body, keeping you warm and lowering the chances of chilly fingers and toes. Dipping dates in nut butter gives your vegan snack healthy fats and protein to keep you full for longer between meals.

4. Pecans with a drizzle of maple syrup

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Nothing says autumn like maple syrup, a natural sweetener made by concentrating the sap of maple trees. It’s high in manganese and zinc for better bone health, energy, and immune system function. The syrup does have its health benefits, but it’s important to remember it’s still a sugar, so it’s best consumed in moderation.

Pecans contain good fats and protein for an energy boost, plus a dash of antioxidants to protect you against autumn colds. The nut also helps the body maintain a healthy blood flow for energy, mood, and sleep. Drizzle a small amount of maple syrup over pecans for a tasty autumnal snack.

Maple Syrup And Pecan Candy

If you’re after a more indulgent treat and want to take the delicious combo to another level, you can make them into vegan candy. Coat the pecans with maple syrup, add a sprinkle of sea salt, then spread the pecans over parchment paper on a baking tray.

Bake in the oven at 180 °C for about 10-15 minutes, then wait for them to cool. The result is the mouth-watering snap of caramelised maple syrup followed by the crumbly crunch of pecans. You can eat oven-baked maple-pecans as soon as they are cool, or keep them in a jar to snack on whenever you fancy.

5. Roasted nuts

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Roasted nuts taste delicious no matter the season, but there’s something special about snacking on them as the weather turns. Our Garlic Coated Peanuts are bursting with 13 grams of protein per 100 grams, making them excellent for hair growth, strong nails, muscle building, and muscle repair. Garlic is an effective anti-inflammatory for the joints, making it a great choice if you get achy knees and elbows over wet and cold autumn days.

If you want another option, we recommend Salt And Pepper Cashews. Creamy, buttery cashews (completely vegan!) are high in magnesium and phosphorus.

Magnesium is great for helping regulate your sleep-wake cycle, which is often disrupted in dark autumn evenings due to artificial lights. Phosphorus aids the formation of the molecule adenosine triphosphate (ATP), which stores and transfers energy in cells - ideal if you’re feeling sluggish when the weather gets cold and the days are darker!

6. Autumn dried fruit and nut mix

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Looking for a super easy vegan snack that still gives you tons of variety? Make a tasty autumn fruit and nut blend and keep it in a jar to grab a handful whenever you need an energy pick-me-up.

We love combining our Berry Blend with Dried Figs and Pear Halves. The variety of berries (Cranberries, Goji Berries and Cherries) gives you a superdose of antioxidants to bolster your immune system, stabilise mood, help energy levels, and promote a good night’s sleep. Dried figs and pears are deliciously chewy, giving your body fibre for a healthy gut and encouraging blood circulation to enhance your focus.

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If you would prefer something on the savoury side, mix together Crystallised Ginger with Roasted Hazelnuts. Ginger is an anti-inflammatory powerhouse, great for reducing headaches and nausea if you have an autumn cold. The hazelnuts balance the spice kick of ginger with their natural, light sweetness. Not to mention, they help reduce cholesterol and weight gain to keep your body happy and healthy when you’re craving sweet treats!

Get vegan snacks and more with Grape Tree

We’ve mentioned a few autumnal vegan snacks, but there are many more for you to explore! We have an extensive range of nuts, seeds, and dried fruits, alongside supplements such as vitamin D, which is helpful to take when you can’t get enough sun during autumn. Browse our full range of health foods and supplements online or visit a Grape Tree store near you for more organic options.

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