3 snack recipes to help relieve stress and boost relaxation

Whether you’re winding down after a stressful day or simply want to treat yourself to a nourishing and delicious snack, these snack recipes for stress by UT Physicians registered dietitian Madeline M. Yaw are packed with nutrients to support relaxation and wellness. Try her magnesium-rich dark chocolate almond granola for better sleep, her omega-3-loaded no-bake brownie energy bites for brain function, and her naturally sweet fruity frozen yogurt bark to boost mood without the crash. See how she brings it all together in this brief video.

Chocolate almond granola

Ingredients

• 2 cups rolled oats
• 1/2 cup almonds (sliced or chopped)
• 1/4 cup unsweetened cocoa powder
• 1/4 cup maple syrup (or honey)
• 1/4 cup almond butter
• 2 tablespoons coconut oil
• 1/4 teaspoon vanilla extract
• 1/4 teaspoon sea salt
• 1/4 cup dark chocolate chips (optional, for extra chocolate flavor)

Instructions

1. Preheat the oven.
   • Preheat the oven to 325°F. Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
2. Mix dry ingredients.
   • In a large bowl, combine the rolled oats, almonds, cocoa powder, and sea salt. Stir well to make sure everything is evenly mixed.
3. Combine wet ingredients.
   • In a small saucepan, gently heat the coconut oil, maple syrup (or honey), and almond butter over low heat, stirring until melted and smooth. Remove from the heat and stir in the vanilla extract.
4. Combine wet and dry mixtures.
   • Pour the wet mixture over the dry ingredients. Stir well to coat the oats and almonds evenly with the chocolate mixture.
5. Spread on a baking sheet.
   • Spread the granola mixture evenly on the prepared baking sheet, pressing it down gently to create an even layer.
6. Bake until brown and crispy.
   • Bake for 20-25 minutes, stirring halfway through to ensure even baking. Keep an eye on it toward the end, as granola can burn quickly. The granola is ready when it’s golden brown and crispy.
7. Cool and add chocolate chips (optional).
   • Remove the granola from the oven and let it cool completely on the baking sheet. If you’re adding dark chocolate chips, sprinkle them over the granola while it’s still warm, then stir gently to melt them slightly and coat the granola.
8. Store and enjoy!
   • Once cooled, break the granola into pieces and store it in an airtight container at room temperature for up to a week.

No-bake brownie walnut energy bites

Ingredients

• 1 cup walnuts (chopped or whole)
• 1 cup pitted dates
• 2 tablespoons unsweetened cocoa powder
• Pinch of sea salt (optional but helps balance the sweetness)
• 1 teaspoon vanilla extract (optional for added flavor)
• 1-2 tablespoons water (if needed to help bind the mixture)

Instructions

1. Prepare the ingredients.
   • If your dates are hard, soak them in warm water for about 10 minutes, then drain them well.
   • Chop the walnuts if they aren’t already in small pieces.
2. Blend the dates.
   • Place the pitted dates in a food processor or high-speed blender. Pulse until they break down into a sticky paste. Scrape down the sides as needed to make sure everything is well processed.
3. Add walnuts and cocoa powder.
   • Add the chopped walnuts, cocoa powder, and sea salt to the dates in the food processor. Pulse until the mixture starts to come together and the walnuts are finely chopped but not fully ground (you want some texture).
4. Check the consistency.
   • If the mixture is too dry and isn’t sticking together, add 1-2 tablespoons of water and pulse again until the dough holds together when pressed.
5. Form the energy bites.
   • Take small portions of the mixture and roll into bite-sized balls about 1 inch in diameter. You should get around 12-15 balls.
6. Chill the energy bites.
   • Place the energy bites on a tray lined with parchment paper and refrigerate for at least 30 minutes to allow them to firm up.
7. Serve and enjoy!
   • Enjoy your no-bake brownie walnut energy bites! Store any leftovers in an airtight container in the fridge for up to a week.

Fruity frozen yogurt bark

Ingredients

• 2 cups nonfat vanilla Greek yogurt
• 1 kiwi, peeled and sliced
• 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
• 1 tablespoon chia seeds or flaxseeds (optional, for added nutrition)

Instructions

1. Line a baking sheet.
   • Line a baking sheet with parchment paper or a silicone baking mat for easy removal.
2. Spread the yogurt.
   • Spread the yogurt evenly onto the prepared baking sheet, creating a thin layer. You can use a spatula or the back of a spoon to smooth it out.
3. Add toppings.
   • Evenly sprinkle the sliced kiwi, mixed berries, and other optional toppings (chia seeds or flaxseeds) over the yogurt base.
4. Freeze until solid.
   • Place the baking sheet in the freezer and freeze 2-3 hours, or until the yogurt bark is fully frozen and solid.
5. Break into pieces.
   • Once frozen, break the yogurt bark into pieces using your hands or a knife.
6. Serve and enjoy!
   • Enjoy your healthy frozen yogurt bark as a refreshing snack or dessert! Store leftovers in an airtight container in the freezer for up to 2 weeks.