Sustaining snacks for spring outdoor adventures

Sustaining snacks for spring outdoor adventures

As we transition into spring we welcome the warmer weather, longer days and blossoming nature, so itʼs only natural that we want to spend more time hiking and adventuring outside.

For those planning to embark on strenuous outdoor activities this spring, leading dietitian and Mayverʼs ambassador, Susie Burrell, has revealed the best snacks to pack and her top nutritional tips to keep you fueled throughout the day.

"Hiking burns a lot of calories, so itʼs important to fill up on the right kind of snacks to replenish your energy while on the trail. Itʼs best to pack food that is lightweight, portable, able to withstand hours in your backpack and easy to eat while on-the-go," says Susie.

"Iʼd suggest taking enough food to enjoy a small snack about every two to three hours and at least one litre of water for every two hours you are walking."

Susie says that itʼs crucial to eat foods that contain good quality carbohydrates, proteins and healthy fats to help fuel the body for prolonged periods of physical exertion.

"Carbohydrates are the primary source of fuel for the muscles which means that eating an adequate amount of carbohydrates before, during and after a hike can help you to sustain energy levels and prevent fatigue," says Susie.

"Protein too is an incredible source of fuel, and works to build, maintain and repair body tissue and to keep your energy levels regulated. Great plant-based sources of protein include beans, chickpeas, pumpkin seeds, almonds or a 100% natural peanut butter spread like Mayverʼs.

"For a protein rich snack to include in your pack, Iʼd suggest a trail mix, my Peanut Butter and Chia Jam Drops or Caramelised Popcorn.

"As protein packed foods can also help to prolong feelings of fullness, itʼs a great idea to eat a protein-rich breakfast, such as multigrain toast with Mayver's Crunchy Peanut Butter, to set yourself up properly for the day ahead.

"In addition to carbohydrates and protein, healthy fats (including monounsaturated and polyunsaturated fats) work to support your recovery, energy supply and your immune system. So, my top tip is to snack, snack, snack - my Trail Mix Bliss Balls are a tasty option, can easily be prepared ahead of time and provide a good source of healthy fats too!"

If you donʼt have the time to prepare a sustaining snack for your adventures, another option perfect for hiking is Mayverʼs nutrient-dense Wholefood Bars, which are available exclusively at Woolworths  in three delicious flavours including Peanut Butter, Peanut Butter & Berry and Peanut Butter & Super Cacao.




Peanut Butter Popcorn bars




2 tsp coconut oil

½ teaspoon salt

¼ cup popcorn kernels


100gms butter

¼ cup brown sugar

¼ cup maple syrup

¾ cup Mayver's Crunchy Peanut Butter


  1. Melt the 2 teaspoons of coconut oil in a large saucepan on medium to high heat.
  2. When oil is melted add the salt and popcorn. Put the lid on the saucepan and turn up the heat to high.
  3. Shake the saucepan vigorously and release the steam at regular intervals, by lifting the lid slightly, until all the corn is popped.
  4. Pour popcorn into a large bowl and let cool down.
  5. Use baking paper to line a brownie or slice tray.
  6. Melt the butter and brown sugar in a small saucepan until the sugar is dissolved.
  7. Take off the heat and whisk through the maple syrup and Mayver's Crunchy Peanut Butter.
  8. Pour this mixture over the popcorn and mix thoroughly, making sure all popcorn is coated.
  9. Pour mixture into the lined tray and press down firmly with the back of a metal spoon all over.
  10. Place in fridge for at least 2 hours.
  11. Carefully lift out of tray by pulling up the baking paper. Cut into 12 or more bar slices and enjoy!


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