I want to travel

Healthy Nut Snack

In a few days, I am going to do one of my favorite things.

Travel. Embrace a new culture. Discovery new places. And taste local foods.

Whenever that happens, I never leave without bringing food with me. Just a little something. I know! It’s a habit. I cannot help it.

No one complains, mind you.

Last March, it’s the lovely island of Tortola that Lulu, my parents-in-law, P. and I visited. We enjoyed a week filled with rest, play and wondrous foods. One that included discovering colorful local fish. I am still thinking about these parrot fish

It’s exactly what we need at this time of the year too. It’s what we look forward to.


For our trip, I decided to bake a snack. A healthy nutty snack that Lulu helped me prepare. Since we all love nuts in the family, it was fairly easy to have her involved. One nut ended up in the bowl. Another one in her mouth.

So far, we’ve baked two batches together. The first time, we baked dressed in our pajamas. Both of us. And the next time….well, we were simply more presentable.

I will be back soon. With fun images, I hope. And stories and recipes to share.

But for now, I’d better sign off and start packing our bags.

A bientôt !

Enjoy the snack, if you happen to make it. It’s the kind of food that welcomes a lot of variants that follow your imagination. Mine used cashews, pecans, almonds, puffed brown rice and millet. Seeds like flax and pumpkin. With aromas of vanilla and maple.

All good.


All crunchy and delicious.

And so easy to prepare.

Healthy nut snack

You need:

  • 1 cup (20 g) puffed millet
  • 1 cup (15 g) puffed brown rice
  • 1 cup (130 g) cashews
  • 1 cup (130 g) whole blanched almonds
  • 1 cup (100 g) pecans
  • 1/4 cup (40 g) pumpkin seeds
  • 1/4 cup (45g ) flax seeds
  • 1/4 cup + 2 tablespoons maple syrup
  • 1/4 teaspoon sea salt
  • 1 tablespoon pure vanilla extract
  • 2 large egg whites


  • Preheat the oven to 350 F and have a baking sheet covered with a large piece of parchment paper ready; set aside.
  • In a bowl, combine the puffed millet, puffed brown rice, cashews, almonds, pecans, pumpkin seeds and flax seeds; set aside.
  • In another small bowl, beat the egg whites with the maple syrup, salt and vanilla. Add to the dry ingredients and stir well.
  • Transfer this to the baking sheet and bake for 30 minutes. Let completely cool. Store in an air-tight container for 1 week.
Le coin français
Snack aux noix énergétique

Ingrédients :

  • 20 g de millet soufflé
  • 15 g de riz complet soufflé
  • 130 g de noix de cajou
  • 130 g d’amandes entières
  • 100 g de pécanes
  • 40 g de graines de courge
  • 45g de graines de flax
  • 80 ml de sirop d’érable
  • 1/4 càc de sel de mer
  • 1 càs d’extrait de vanille pur
  • 2 gros blancs d’oeuf

Etapes :

  • Préchauffez le four à 180 C et couvrez une plaque de cuisson de papier sulfurisé; mettez de côté.
  • Dans une jatte, mélangez le millet et le riz soufflés, les noix de cajou, les amandes, les pécanes, les graines de courge et de flax et mettez de côté.
  • Dans un bol, battez les oeufs avec le sirop d’érable, le sel et la vanille. Ajoutez aux ingrédients secs.
  • Etalez cette préparation sur la plaque de cuisson et faites cuire pendant 30 minutes. Laissez complètement refroidir. Gardez dans une boîte hermétique pendant une semaine.
Posted in Dessert, Gluten Free, Grains, Vegetarian


  1. Bon voyage!!
    Ces mots sont parmi mes préférés. Quelle chose merveilleuse que partir à la découverte d’ailleurs et d’autres…

  2. Bea, safe travels to you! What a wonderful snack. I know what you mean about one nut in the bowl, and one in her mouth! Exactly what happens when my daughter helps me out with cooking 🙂

  3. I wish you the loveliest of vacations! This nut snack sounds wonderful, I love pumpkin seeds to death, combining them with maple and vanilla would be absolutely heavenly.

  4. I wish you a wonderful holiday!! Awaiting a lot of pictures of food and nice places you`ll visit 😉

  5. Have a wonderful trip! Looking forward to the beautiful photos.

  6. This sound like my kind of snack! And perfect for when traveling too! have a wonderful time traveling.

  7. Bon voyage Bea! Have a lovely vacation! Great photos as always and great looking snack. I was just thinking yesterday that I need to try to make granola instead of buying them. Your recipe is perfectly timed! 🙂

  8. I wish you a memorable travel experience. Enjoy! Am already eager to hear where you are traveling to.

    This nut snack looks delicious. And I have to say how very much I love Lulu’s dresses! So cute.

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  10. Love Lulu’s smock, Look forward to seeing your holiday shots.

  11. woah, B!

    A whole year ago you were in Tortola! It seems I have been reading your blog for a long time 🙂 thanks for sharing have a beautiful trip

  12. mmmm sounds lovely and the pictures, as always, enticing and joyful. have a great vacation!

  13. Sounds lovely–especially since the cold seems to be hanging around this year for a long time in New England. But the granola snacks sound even better!

  14. Bea, I have followed your site for over a year and truly love it. You must have a separate out building at your new home for the myriad place settings, plates, etc in every color of the rainbow that you use to produce those perfect shots. There is one thing that I have wrestled with since you talked about Parrot fish about a year back. I lived in a small house in the Bahamas over a number of years. It was in Congotown, which is off the tourist path, but I had many native friends there. One of the things that I was taught was to be very careful of eating parrot fish. They are easy to catch (spear), but they exist by eating the coral in the area. There are many types of growths on the coral which they consume that can cause digestion problems. Locals seem to have logically developed a better tolerance than us visitors, especially the young (I do worry about Lulu). This also holds for barracuda, where you should avoid any longer that 3′. They are near the top of the food chain and can accumulate toxins. There are always better fish (grouper) than parrot fish, for safety’s sake just be careful. I’ve been wrestling with this since last year, but when I saw the reference in today’s blog I decided to stick my 2 cents in. I say this as someone (italian) that has always had an adventurous palate, but sometimes care is needed. best of luck, can’t wait to see/hear about the trip.

  15. Thanks John for letting me know. I appreciate! I was not aware. I was attracted by how beautiful the fish looked. We purchased those from locals. Ate them once.

    And yes, a separate room exists for the plates….:-) still need to organize it though.

  16. Have a wonderfukl time on your vacation, traveling is such a new awakiening to inspiration and being in the moment! how i love lulu helping you in the kitchen.

  17. Bon voyage Béa… je suis comme toi, j’adore ça… toujours en attente d’un prochain voyage (rêver du voyage, c’est déjà voyager) et dès mon retour je le revis grâce à mes souvenirs, mes photos, la cuisine dégustée là-bas (je fais toujours des posts à mon retour)… et je pense déjà au voyage suivant… Bises à Lulu (elle a bien grandi!).

  18. Just stunning images I want dive into. Enjoy your trip–can’t wait to see what you shoot and what you discover in your local food quest.

  19. Hum des barres maison! Bon voyage, j’ai hâte de voir les photos et recettes! ^^

  20. This looks great. My son does not eat fruit which so many granolas contain. He is gluten,dairy and egg free however. Do you have any suggestions as to how to substitute for the egg whites?

  21. oh man, i just have to share this with you… we buy our daughters the same things! three pairs of shoes i’ve counted as well as that kitchen. so funny. great minds. have a fabulous vacation and that recipe looks divine!

  22. Thank you thank you everyone. I am really excited to leave now….I can feel it happen.

    Dawn-Marie, I found this online: “For a replacement for just the egg white, mix 1 tbsp plain agar powder (available from health food stores/Chinese stores etc) with 1 tbsp water. Whip together, chill it and then whip it again.” I have not yet tried it but maybe you can and see how that works?

    Lesley, it’s funny! How old are your daughters?

  23. Yum! I love nuts and your crunchy snack with so many wonderful seeds and nuts looks absolutely scrumptious!! Will definitely have to make this, and what a great idea to take it with you–a special treat from home. Bonnes vacances…

  24. Oh my. What a lovely post. I have such wanderlust right now. I just wrote about it. I will also be taking many trips this summer. Nuts snacks are ideal. Thank you and have a lovely trip!

  25. Hi Bea! Hope you have a wonderful trip. I made this recipe last night, and LOVE it. I’ll certainly be making a second batch as well! As I didn’t have crisp rice cereal, I used 2 c. of millet puffs and that worked fine. Also added just a dash of cinnamon. Thanks so much for this inspiration 🙂

  26. Hello to you! I hope you have a wonderful holiday. I discovered you today and there are two things that I can tell to you: you have a really special gift and your blog is by far the most beautiful that I saw. I discovered that you was in Belle Ile en Mer. I dream to go there too, with my daughter. Could you please be so kind and give me, when you can, some informations about where you stayed during your trip? I wish you a beautiful, peaceful holiday

  27. mmmm! i am making these right now!! however–i noticed that the sunflower seeds are in the instructions, but not the actual recipe! i’m sure they will still turn out…but i wouldn’t mind knowing how much to put in for the future!! thanks, lovely post, and have a great trip!

  28. Dear Béa,

    This is a friendly follow-up to our first message to you (May 2010), to warmly invite you again to list your blog on our Expat Women Blog Directory (http://www.expatwomen.com/expatblog/). Blogs like yours are excellent sources of information for relocating expats, so we would love to include it with our other 1,700+ self-listed blogs.

    We are also excited to let you know that we just re-launched our main website (http://www.expatwomen.com/), so please drop by and have a look if you are interested.

    Many, many thanks and wishing you success abroad!

    Jessica Perez for ExpatWomen.com

  29. I like your blog!
    You have very beautiful family… garden …. very colorful and filled with love!

  30. This looks delish! Always on the lookout for whole food snacks, I’ll be trying this one for sure.

  31. Love this sort of crunchy nutty snack! It looks so good Bea…and Lulu! She is so big already…already the little sous chef 🙂 Have a wonderful trip!

  32. I shared this recipe with some of my fb friends who have been looking for fun snack alternatives for their little ones. Thank you!

  33. I love these kind of snacks. Can I ask you where you got that lovely little kitchen your pretty girl is playing on? Thank you. 🙂

  34. Thanks soooo much for the recipes. I hope your travels were great. I am always looking for new way to see the world. I absolutely love to travel! 🙂

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  37. I just came across this blog, the images of the beach on a very good weather and the yummy snacks captured my fancy. I suddenly thought I also need to have a break out of the very busy schedule. I work in a Dubai-based Real Estate firm and could hardly have time for myself. Seeing these photos made me think that I need to at least get out of the reality even for a day or two. Thanks for sharing your mixed nuts recipe. Will try this for sure!

  38. Hi Béa, This blog post is now 8 years old but still the best one you shared. The last trip you had before this blog post was Tortola. After all these years I am still wondering where you went on a trip when you were writing this?