Snacks; we all love a filling, tasty satisfying snack. Whether it’s mid-morning, pre –work out or the 3 o’clock slump, there is nothing that lifts our spirits like a mouthful of deliciousness.
Most store bought or pre-packaged snacks can have a huge about of sugar and fat in them, despite their clever marketing claims and packing adorned with images of fruit and vegetables. If you are conscious and mindful about what you are putting into your body you will be pleased to find a number of appealing, nutritious and guilt free snacks that will ease your hunger and your health anxiety.
Roasted chickpeas make a great alternative to carb heavy or oil laden snacks and they offer a whopping 21g of protein per ¼ cup serving.
You can tailor the seasoning to one that suits your taste buds, the recipe is savoury but you don’t have to keep it that way!
- 1 Can chickpeas
- 1 Teaspoon coconut oil
- ¼ teaspoon onion salt
- ½ teaspoon garlic powder
- ½ chilli flakes
- 1 teaspoon parmesan
- Drain and rinse the chickpeas, then pat dry.
- Mix everything in a bowel and lay out a baking tray that is lined with foil/greaseproof paper (the chickpeas must be in a single layer.
- Roast at 200 degrees for 15-20 mins and let cool completely before storing in an airtight container.
Sweet Potato crisps
Crisps: a very British problem. Despite the recent boom in ‘clean eating’, and even despite the fact that crisps are friend in fat and covered in salt, the UK consumes 6 billion packets of crisps a year. So surely, if there was a healthy swap to be made, this would be it.
Sweet potatoes contain more fibre and vitamin A than their white counter parts, and these crisps are made by baking rather than frying, giving them more ‘health points’.
- 2 Large Sweet Potatoes (organic if poss)
- 1-2 tablespoons olive oil
- Teaspoon Garlic Powder/Paprika
- Preheat oven to 250 degrees
- Wash and dry potatoes and slice very finely using a mandolin or vegetable peeler
- Put in a bowl and mix the oil and seasoning throughout.
- Put on a baking tray lined with greaseproof paper in a sheet layer and bake for 90 – 120 minutes, turning regularly for even cooking.
- Allow to cool before serving or storing for one day or so in an air tight container.
I don’t know about you but my 3 o clock fix always needs to be sweet, without fail. It could be a triple chocolate shortbread biscuit, it could be a double magnum ice cream….but one thing is for certain – this has to stop.
The experts at Medical Daily explain in great detail, “Most of the food and drinks a person consumes is turned into glucose, the sugar that’s circulating in the blood. When a person overeats, the extra glucose is stored in the body’s fat so that it can be used later on, if needed. However, when the body senses it isn’t receiving, or at least maintaining, the calories it needs, BMR slows down by up to 45 percent so that it can conserve energy. Once blood sugar levels start to drop off, the liver sends a signal to the brain telling it to start eating again. As the body finishes digesting a 200- to 500-calorie lunch and turning it into glucose for immediate energy, the pancreas produces the hormone insulin, which signals hunger and converts stored glucose into fat. After the lunch is fully digested, it uses up some of that stored fat as energy, but the liver also sends a signal to the brain’s hypothalamus to stop the body from releasing all of its energy stores. In response, the hypothalamus releases hunger-triggering hormone orexin while the stomach produces another hunger hormone ghrelin, which stimulates the hippocampus, a brain region responsible for learning and memory — just in case you forgot where to find food.”
The amount that you make really depends on the quantity that you think will eat! This recipes uses 3 bananas, which makes about 6 pops.
- 6 ice lolly sticks
- 3 bananas
- 1 large bar of dark chocolate (minimum 70% cocoa)
- 1 teaspoon coconut oil
- 1/8-1/4 cup of your chosen topping; crushed nuts, oats, sunflower seeds, shredded coconut, dried chopped fruit – the possibilities are endless.
- Cut bananas in half, push an ice lolly stick in each end to serve as a handle, place in an air tight contain end freeze (2 hours minimum)
- Melt the dark chocolate in a boil, and set out your choice of toppings on plates
- Dip each banana in the chocolate and swirl to make sure its evenly covered
- Roll in your toppings
- Set on a tray of greaseproof paper. The bananas can be eaten straight away or stored in an airtight container in the freezer.
“Keep Calm and Eat Kale.”
Kale in smoothies, kale in salads, kale omelettes; and now kale disguised as crisps (again with the crisps!). Kale is a super-hot-super-food right now and is high in vitamins K, A and C as well as calcium and omega -3 fatty acids. This means it helps the body to fight against autoimmune disorders, lower cholesterol…in fact it’s good for practically everything in the body.
Despites its super powers, kale seems to have a pretty boring reputation, but not for long…again, this recipe has savoury flavours but feel free to play around.
- 200g Kale
- 1-2 tablespoons coconut oil
- ½ teaspoon Himalayan Salt
- ½ – 1 teaspoon paprika
- Preheat your oven to 100 degrees
- Strip the leaves from the tough and bitter kale stalks, wash and dry thoroughly with kitchen towel, tea towel or salad spinner.
- Put the leaves into a large bowl and add the oil and seasoning – now in the time to get your hands in and make sure that all of the leaves are covered well.
- Place on a baking tray in a single layer and bake for 30 – 60 minutes, allowing to cool and crisp up even more before serving. These are best eaten straight away but can be stored for a day or so in an airtight container.
Peanut Butter Protein Bars
Peanutty, Buttery, Oaty snacks that are good for you? Give me all of them, no really. Peanut butter seems to be a particularly hip and happening food right now (and long may that continue); its so versatile and tasty in both sweet and savoury dishes and up until recently has been shunned by ‘dieters’ because its high in fats and calories.
Cardiff Sports Nutrition Shed some light, “Peanut butter is high in calories, but it’s also high in protein and both mono and poly unsaturated fats, lowering cholesterol, heart disease and blood pressure. They are anti-inflammatory and can help with your body’s recovery after exercise. There are so many varieties of nut butter now, we stock almond, cashew, coconut and cashew butters and the flavour options are endless; cinnamon raisin, white chocolate, vanilla – even birthday cake!”
- 1 ½ cups oats
- 3 scoops chocolate protein powder
- ½ puffed brown rice
- ¼ cup honey or maple syrup
- 1/3 peanut (or any other nut) butter
- 1 teaspoon vanilla extract
- Small bar dark chocolate
- Line a square baking tin with greaseproof paper
- Blitz half the oats to resemble a flour consistency
- Mix all of the dry ingrediants together in a bowl
- Heat the peanut butter and honey, stor in the vanilla and mix in dry ingredients.
- Transfer the mixture into the tin and press the mixture down
- Melt the chocolate and drizzle over the top using a fork,
- Cool in the fridge for 30-60 minutes before slicing.