* 1/4 cup (60
g)
unsalted butter * 3 tablespoons extra-virgin olive oil * 3 tablespoons pure maple syrup * 1/2 cup (100
g) packed light brown sugar * 1/2 cup (120 ml water) * 1 teaspoon medium grain kosher salt * 1 teaspoon vanilla extract * 5 cups (455
g) old - fashioned rolled or quick - cooking oats * 1 1/2 cups (140
g)
nuts, chopped if large (try an equal mix of sliced almonds, cashews and pecans) * 3/4 cup (65
g) flaked coconut, sweetened or not * 1/4 cup (35
g) raw, hulled sunflower seeds * 1/4 cup (35
g) whole or ground seeds, such as chia seeds, sesame seeds, flaxseeds, or hemp hearts * 3/4 teaspoon ground cinnamon * 1/2 cup (70
g) finely chopped candied ginger * 1/2 cup (70
g) raw pepitas * 1 cup (150
g) chopped dried figs * Candied Cacao Nibs (p. 248)(optional)
• 15
unsalted, raw
nuts • 200
g tub low - fat natural yoghurt with frozen berries • 4 apricot halves and 4 almonds • punnet of strawberries • 250 ml skinny latte • Homemade smoothie with low - fat milk, yoghurt and frozen berries • 1 cup air - popped popcorn • 175
g tub of Yoplait Forme yoghurt • 1 John West 61
g Tuna to Go Lemon & Cracked Pepper • 10 Sakata crackers with salsa • Vegie sticks (carrot, celery, capsicum, snow peas, asparagus, cauliflower) with salsa • Small muesli bar (420 kJ approx.)