Healthy snacks aim to keep your blood sugar stable in between meals. Snacks are great when you have a busy day ahead, when you know you experience slumps like 11.30am / 3pm , before you go shopping, sitting down at night time, and when triggers or cravings arise for you. As with all meals , it is important to eat a balanced snack and to minimise and avoid spikes in blood sugar. It’s important to have snacks when you need them and not out of boredom!
CRACKERS (TWICE PER WEEK – 2 PER PORTION)
DRIED FRUITS (Twice per week and mixed with berries / seeds and natural yogurt for sugar balance)
BANANAS (2-3 times per week)
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)
DARK CHOCOLATE (2-3 times per week )
NUT BUTTER (2-3 times per week)
NUTS / SEEDS (2-3 times per week) (Unsalted and Unroasted)
RECIPE: MOVIE NIGHT MIX (NUTS / POPCORN / CHOC / DRIED FRUIT)
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!
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
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.
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.