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HEALTHY SNACKS TO GET YOU THROUGH THE DAY

Updated: Aug 23, 2021

The stress of the Covid-19 pandemic has resulted in a rise in demand for snacks and preserved foods,. Health consciousness has taken a back seat for some consumers with regards to regular diet and exercise, as lockdown restrictions have thrown their regular schedule into disarray.


When it comes to snacking we're all guilty of grabbing the most convenient option over the healthy one. But being clued up on how to make good nutritional choices will make choosing snacks that are better for you easy.


What comes to mind when you hear the word 'snack'?


Cheese and crackers, nuts, chips and dip, a small chocolate, a sweet biscuit or maybe a muesli bar, are all popular choices. How can something so little have such a big impact?


Firstly the Cheese and Crackers, this is a popular one just before sitting down to dinner.


A single serve of a popular "healthy" cracker made with brown rice yields 130 calories, 4.5 grams of fat. Pair this with a serving of cheddar cheese (114 calories and 9 grams of fat)

and a serving of brie (95 calories, 8 grams of fat) and you've got a snack that delivers 339 calories and 21.5 grams of fat.


That doesn't sound like a snack that sounds like a MEAL!


So if your goal is fat loss maybe it's time to change your perspective on snacks. Here are a some healthy snacks to make at home that will help you get through to dinner , without the extra calories.:


BERRY GREEK YOGURT PARFAIT


  • INGREDIENTS

  • ½ cup nonfat greek yogurt

  • 2 tablespoons chopped walnuts

  • 1 tablespoon unsweetened coconut

  • ¼ cup fresh berries

  • Assemble your parfait with greek yogurt on the bottom, followed by chopped nuts, coconut and fresh berries on top.


AVOCADO TOAST AND BOILED EGG

  • INGREDIENTS:

  • 1 slice of whole grain bread

  • ¼ avocado

  • ⅛ teaspoon chili flakes

  • 1 boiled egg

  • Toast one slice of whole grain spread and spread ¼ avocado on top. Add chopped boiled egg. Sprinkle chili flakes on top.


PEANUT BUTTER AND JELLY CHIA PUDDING

.


COMPOTE

  • 1 cup wild blueberries (frozen or fresh)

  • 1 Tbsp orange juice

  • 1 Tbsp chia seeds


CHIA PUDDING

  • 1 cup unsweetened almond milk

  • 1/2 cup light coconut milk (I sub more almond milk)

  • 1 tsp vanilla extract

  • 1-2 Tbsp maple syrup (to taste)

  • 3 Tbsp peanut butter (creamy or crunchy // plus more for serving)

  • 1/3 cup chia seeds

Instructions

  • To a small saucepan, add the blueberries and orange juice. Warm over medium-high heat until bubbling. Remove from heat and add chia seeds. Stir to combine.

  • Divide the compote between three small serving dishes and set in the refrigerator to chill.

  • In the meantime, add almond and coconut milk to a blender, along with vanilla , maple syrup, and peanut butter. Blend on high to fully combine.

  • Add chia seeds and pulse a few times to incorporate, being careful not to blend as you want the chia seeds left whole. then set in the fridge to begin chilling.

  • Wait 10 minutes for the chia compote to cool. Then remove the chia pudding and compote from the refrigerator. Give the chia pudding a stir to redistribute the chia seeds, then divide between the three serving dishes right on top of the compote.

  • Cover well and set in the refrigerator to chill for at least 1-2 hours (preferably overnight).


SPICY HOMEMADE HUMMUS W/ RAW VEGGIES


  • INGREDIENTS:

  • 1 can chickpeas

  • 1 lemon juiced

  • ¾ teaspoon salt

  • ¼ cup tahini ( optional)

  • ½ teaspoon cumin

  • 2 tablespoons water

  • 2 tablespoons olive oil

  • ½ teaspoon cayenne pepper

  • Raw veggies of choice

  • In a food processor, puree 1 can chickpeas with the olive oil, lemon juice, tahini (if using), cumin, and ¾ teaspoon salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency. Transfer to a bowl.

  • Store in refrigerator in sealed container for up to one week.

  • Scoop out 2 tablespoons per serving and eat alongside your favorite raw veggies.

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