Healthy Snack Tips & Ideas

CRACKERS (TWICE PER WEEK – 2 PER PORTION)

• Its easy to consume rice cakes , oat cakes , crackers on their own and still be hungry. Eaten alone can surge glucose into the blood stream leaving you wanting more another while later.
• Crackers are carbohydrates so best to stick to oat / wholegrain variety and 2 is a portion. Balance with a protein and healthy fat:
• Example: Cheese & sliced veggies / piece of fruit sliced and 2 tsp of nut butter / 2 tbsp hummus and sliced veggies

DRIED FRUITS (Twice per week and mixed with berries / seeds and natural yogurt for sugar balance)

• 2 x dried figs = 1 portion
• 2 x dried dates = 1 portion
• 2 x dried apricots = 1 portion
• *Dried fruits are concentrated sources of natural sugars. Stick to the portions above. To bulk out chop up and add into your popcorn bag mix (see below) or have with cheese & wholegrain cracker to bulk out and to balance sugar levels*

BANANAS (2-3 times per week)

• Bananas are a perfect 100kcal snack (for an average banana)
• Ripe bananas are sweeter and greater for smoothies and pancakes. Less ripe bananas have more resistant starch and are great for fibre and lower sugar content.
• Bananas contain potassium / magnesium / folate and are a great pre- and post-exercise workout.
• You can eat bananas on their own , balance with 1tsp of nut butter or slice over a piece of toast or two crackers.
• Best eat bananas earlier in the day for digestion and energy.

FRUITS  (Portion control and blood sugar control is considered when working with clients. During a consultation I will work with you to create a list of fruits to have in meals / snacks that will suit you)

• Best fruits: Strawberries  ,raspberries, cherries, blueberries, melons, pears , apple , orange, kiwi
• EXAMPLE: 1 pot (150g) Natural Yogurt / Greek Style Natural Yogurt with some mixed seeds e.g. pumpkin / sunflower and a handful of berries * Avoid fruit flavoured yogurts. Get your sweet hit from natural sweetness of berries

DARK CHOCOLATE (2-3 times per week )

• 2 squares of dark chocolate – good quality and 70% and above

NUT BUTTER (2-3 times per week)

• High in protein / healthy fats and calories. Nut butter is a great balancer to carbohydrates keeping blood sugar stable. However it can be morish so its important to stick to 1-2 teaspoons  

• 1 medium sliced apple with nut butter
• Celery sticks with nut butter / chopped date or fig or 3-4 raisins
• 1 medium sliced banana with nut butter * 1 banana per day so check your days menu!

NUTS / SEEDS (2-3 times per week) (Unsalted and Unroasted)

• Nuts and seeds contain healthy fats , protein and a lot of essential minerals and vitamins. The trouble is you can consume too much of these and too frequently!
• Peanuts can cause digestive problems for some people so best avoid them and peanut butter.
• The best nuts are almonds / almond butter / walnuts.
• Handful nuts – 25g a portion. (unsalted and unroasted)
• Sesame / sunflower / flax / chia / pumpkin seeds are great choices, use (1tbsp) over porridge / smoothies / breads / mix with natural yogurts and berries

RECIPE: MOVIE NIGHT MIX (NUTS / POPCORN / CHOC / DRIED FRUIT)

• Popcorn mix – 30g popcorn (Half a microwave bag), handful mixed nuts, 2 sq dark chocolate chopped, chopped date of fig. Add in a sprinkle of seasalt
• Popcorn 30g or half a microwave bag (no added butter)

PULSES (ROASTED OR HUMMUS) (CHICKPEAS ARE A COMMON SNACK)

(Pulses are a great protein source and can be eaten on their own and give great satisfaction. As a snack its important to watch your portions especially in HUMMUS / ROASTED as below!

• Enjoy on days where you have no pulses in any other meals and use instead of bread / crackers instead.
• 1 carrot sliced into strips / ¼ pepper / ¼ cucumber with 2 tbsp hummus
• Shop bought hummus can have a lot of oil added so try making your own with less or no oil.

• Roasted chickpeas * See recipe below* these are so satisfying but remember each drained tin is four portions.

RECIPE: ROASTED CHICKPEAS

This is a great savoury snack, filling and satisfying! Experiment with spices of your choice. I love Indian flavours but paprika, basil etc also fab!

Oven 150 degrees for 30 – 40 mins / 1 portion = half tin

• 1 x tin chickpeas
• Cumin
• Garam Masala
• Turmeric
• Sea salt
• Black Pepper
• 1-2 Tbsp Olive Oil

Drain the chickpeas into a bowl and add two 1-2 tbsp of olive oil. Add in spices of your choice, mix well. Turn onto a roasting tray and bake for 30 – 40 mins. Check after 20 / 30 mins so nice and crispy. If they are still soft leave for a little longer. Have alone or add to salad bowls.

RECIPE: CLASSIC HUMMUS 

 With food processor or hand blender, blend a can of drained chickpeas, with 1 tablespoon tahini, 1 clove garlic, juice of 1 lemon, pinch sea salt, ½ teaspoon of cumin and 1 tablespoon olive oil. This will keep in the fridge for about 3 days.

CHEESE

• Cheese is so morish!
• Divide a standard block of cheese 200g into 9 portions and store in the fridge . Each block is a portion (25g – 30g)
• Grated cheese stretches further than sliced.
• Mozarella mini balls are great on cocktail sticks with with one olive, mozzarella ball, cherry tomato drizzled with basil pesto.

TAPENADES (OLIVE PASTE)

Tapenades can be enjoyed as a healthy snack! Instead of bread or crackers opt for 1 carrot sliced into strips / ¼ pepper / ¼ cucumber with 2 tbsp tapenade

RECIPE: ITALIAN TAPENADE

With food processor or hand blender, blend together 1 small jar of black pitted olives, 1 clove of garlic, 2 teaspoons of capers, 3-4 anchovies, 1 tablespoon extra-virgin olive oil, juice from ½ a lemon. Keep refrigerated and consume within 3 days.