With a changing season comes the bustle of a hectic fall schedule. Last-minute registration, new-student orientations, and evening meet-and-greets contribute to long hours in the studio with little time to get in full meals. Planning for a handful of nutritious snacks will help to maintain your energy and keep up with the demands of a saturated schedule.
Here are five ideas that dance teachers can prep to fuel their schedules during the busy fall season.
Trail Mix
A trail mix is both easy and versatile, allowing you to personalize the recipe to your liking. Start with a carbohydrate-rich base, like pretzels or a whole-grain cereal. Fiber-rich options will sustain energy for longer periods. Next, add a combination of nuts and seeds—both provide a dose of protein and fat, leaving you fuller for longer. Toss some dried fruit into the mix for an energy pick-me-up. You’ll stay alert for even the most demanding of tasks. Last, add a touch of chocolate and/or coconut flakes for fun—it’s always helpful to satisfy a sweet tooth!
Banana Nut Mini Cakes
This will take a bit more prep, but leftovers can be stored in the freezer for use throughout your week. Start by combining 2 cups of rolled oats, 2 large bananas, 2 eggs, 1 teaspoon of vanilla extract, a generous dollop of plain yogurt, and a 1/4 cup of almond butter into a blender. Blend and set aside. In a separate bowl, mix 1 1/2 teaspoons of baking powder, a 1/2 teaspoon of baking soda, and a pinch of salt. Combine both mixtures and fill about 12 cupcake liners halfway. Bake at 350 degrees Fahrenheit for 25 minutes. Pack two for the studio and freeze the rest. The combination of carbohydrates, fats, and protein makes this snack ideal for providing sustained energy during long teaching sessions.
Yogurt Parfait Cups
Yogurt is a protein-packed snack that can be transformed into a delicious parfait or frozen for a refreshing mid-class bite. Build your cups using silicone cupcake liners. Layer yogurt with granola, fresh fruits, and a drizzle of honey or chocolate. Freeze overnight and store if a refrigerator is available at the studio.
Veggie Hummus Wraps
Start with a generous schmear of hummus on a whole-grain or corn tortilla. Then add your veggies—carrot sticks, cucumber slices, and bell pepper strips are crunchy and hydrating. This satisfying snack is rich in fiber and easy to prep the morning of. For a spin on the classic, make a homemade tortilla by blending a 1/2 cup of green peas, soaked and dried with 1 egg and 1/4 cup of flour. Spoon the batter onto a hot griddle or pan, cooking each side for about 3–5 minutes, or until both sides are cooked evenly.
Energy Bites
Sometimes known as oat bites, these are portable and customizable snacks that, like those mini cakes and yogurt cups, can be made in batches for quick access on your busiest days. Combine ingredients like rolled oats, nut butter, honey, dried fruits, and seeds. For a fall spin, sprinkle pumpkin spice seasoning into your mix. Once combined, simply form bite-sized treats—each about the size of a golf ball. Pack ahead or store in a refrigerator for later.
As you navigate your demanding fall teaching schedule, remember that like your students, your body requires consistent nourishment to perform at its best. Adding these balanced snacks to your routine will not just satisfy those needs, but also offer a spectrum of nutrients to support your movement and focus both in the studio and out.
