4 healthy summer snacks that are perfect for sharing


There's something about summer that makes life sweeter than it already is. You've earned ample time to relax in shorts, warm up at bonfires, camp under the stars, and make the most out of long summer days. Take this month as a time to reflect. Always take personal responsibility for your life and your happiness, but also care for the health of the relationships in your life. Remind other people that you love them, and make it a habit. Spending your summer in isolation by the pool certainly sounds like a great idea, but creating memories with those around you will make your summer 10 times better. Forgive. If you truly care for someone, allow them to be human. We all make mistakes and expect forgiveness. It comes to us a lot faster when we offer it genuinely. And don’t forget to enjoy and share food memories because eating healthy food with someone never fails. Here are some healthy summer snacks that you can share with your loved ones this summer.


Chia Rhubarb Muffins

Chia Rhubarb Muffins // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog


  • 1 ½ cups spelt flour • ½ cup rolled oats • 1 1/2 tsp. baking powder • 1/2 tsp. baking soda • 1/2 tsp. salt • 3 Tbsp. chia seeds + ¼ cup water • ¼ cup maple syrup • 2 tbsp. extra virgin olive oil • 1/2 cup orange juice • 1 tsp. vanilla extract • 1 1/4 cup finely chopped rhubarb • 1/3 cup chopped dried apricots (or raisins, dates, cranberries, cherries, etc.)


Combine chia seeds and water in a glass and set aside for at least 15 minutes. Preheat the oven to 350 F. Line a muffin pan with liners. In a large mixing bowl, stir together the flours, baking powder, baking soda and salt until combined.  In another bowl, add the chia seed gel, olive oil, maple syrup, orange juice and vanilla extract. Whisk until smooth by hand. Add to the flour mixture and blend just until moistened but lumpy. Stir in the rhubarb and apricots. Spoon the batter into 12 muffin cups, filling each cup about 2/3 full. Sprinkle the topping of your choice onto each muffin and bake until springy to the touch, about 25 to 30 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack to cool completely

Vegan red pepper cashew dip

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  • 1/2 cup cashews (soaked for a few hours if you don't have a high speed blender)
  • 1/2 tablespoon white miso
  • 1 tablespoon nutritional yeast
  • 2 teaspoons Bragg's Liquid Aminos (Or other raw soy sauce)
  • 1/4-1/2 cup water
  • salt and pepper
  • 1/2 red pepper (use the rest for dipping!)


Combine the ingredients together in a blender and pulse until creamy. Add more water for a thinner consistency.

Frozen yogurt bites

Frozen Yogurt Bites // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog


  • 1 cup yogurt
  • 1/4 cup fresh strawberries, sliced
  • 1/4 cup fresh blueberries
  • 1/4 cup fresh raspberries
  • 1/2 cup fresh mango, diced


On a baking sheet, lay out 12 silicon muffin cups. Dollop some yogurt into each cup, until all the yogurt is gone.Place a few pieces fruit into each cup, pressing them down into the yogurt with the tip of your finger. Place the cups into the freezer, and freeze overnight, or until the yogurt is set.Once frozen, remove from the cases and serve, or place in an air-tight plastic bag and store in the freezer for up to 2 weeks.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies // 4 healthy summer snacks that are perfect for sharing from the PumpUp Blog


  • 100g instant oats
  • 90g whole wheat flour
  • 1 ½ tsp baking powder
  • 1 ½ tsp  ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil, melted
  • 1 large egg, room temperature
  • 1 tsp vanilla extract
  • ½ c agave
  • ¼ c raisins


Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil or butter, egg, and vanilla. Stir in the agave. Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Chill for 30 minutes.

Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

With Love,


These healthy summer snacks are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.