A 2023 study evaluating the dietary influence on childhood sleep found that those children who consume adequate protein and healthy fats throughout the day and in the evening were more likely to fall asleep faster and stay asleep for longer. Disclaimer: the study showed a high intake of healthy foods doesn’t necessarily guarantee higher sleep quality itself, but rather, the higher consumption of fast food and soft drink resulted more strongly in issues related to poor sleep outcomes.
Regardless, we all know that consuming macro balanced meals & snacks during the day will keep us feeling fuller for longer and can help to stabilise your child’s blood sugar levels for longer overnight.
These cookies are a nutrient-dense snack with zinc, protein & magnesium to support growth, calm and sleep. These cookies are not just for bedtime (I actually don’t recommend offering dessert all the time as it can lead to them not consuming their dinner!). These make a great anytime snack.
🛒 Ingredients (makes ~25 cookies)
- ½ cup oats
- 1 ½ cups almond meal
- ¾ cup dark chocolate chips
- ½ cup pepitas (pumpkin seeds)
- 2 tbsp hemp seeds
- 1 tsp cinnamon
- 1 tsp ground ginger
- 1 tsp baking powder
- 2 tbsp Unrefined Nutrients Vanilla Vanguard Protein
- ¾ cup cashew or almond butter
- ½ cup ghee (or butter, softened)
- 1 egg
- ¾ cup coconut sugar
👩🍳 Method
- Preheat: Oven to 170°C (340°F) and line 2 baking trays with parchment paper.
- Mix dry: In a large bowl, combine oats, almond meal, chocolate chips, pepitas, hemp seeds, cinnamon, ginger, baking powder, and Vanilla Vanguard protein.
- Combine wet: In another bowl, whisk together nut butter, ghee, egg, and coconut sugar until smooth.
- Bring together: Add wet mixture into the dry ingredients and stir until a thick dough forms.
- Shape: Roll into tablespoon-sized balls, place on trays, and flatten slightly with the back of a spoon.
- Bake: 10–12 minutes, or until edges are golden.
- Cool: Leave on tray for 5 minutes before transferring to a wire rack.
🌱 Nutritional Highlights (per cookie)
- ~1.3 mg zinc (≈50% of a toddler’s daily needs)
- ~9 g protein
- Good source of magnesium, iron, vitamin E, selenium & healthy fats
Tip: These cookies freeze well – make a batch and keep some on hand for busy weeks.
Made these? Tag us — we love seeing your creations!