Healthy Snack Ideas
It’s the weekend, you are having some friends over and enjoying a glass of wine… why not replace unhealthy crisps with some snacks that taste yummy and are nutritious? One of the benefits of balancing your blood sugar, is that you get rid of cravings, and won’t feel the need to snack on junk.
“From someone who would finish a can of pringles to now someone who doesn’t even eat them at all, I would say my eating has changed a great deal. One of the things you said that stood out for me was that I should ask myself before I eat anything: Is this taking me towards my goal/vision? If the answer is no, then I save myself from the misery that would follow after. I am more mindful now of what I eat, which translates to me eating much healthier.” N.K
This recipe is refreshing and is a pretty colour too. Beetroot is a great source of fibre, folate, potassium, iron and Vitamin C. Beetroot can also improve blood flow, lowers blood pressure, fight inflammation and increase exercise performance.
- 3 beetroots
- Pink Himalayan salt
- 375ml full fat, plain yoghurt
- 2 tablespoons chopped fresh mint
- 1 teaspoon tarragon
- 1 tablespoon olive oil
- 2 teaspoons red-wine vinegar
- Black pepper
Roast the beetroot at 220’C for 45 minutes, cool and remove skin. Chop the beetroot in chunks, add all the ingredients to a blender. Serve with flat bread or whole wheat pita bread.
Many of my clients like a bit of crunch, so do I. Chickpeas are a rich source of vitamins, minerals and fibre, they can improve digestion and aid in weight management. Additionally, chickpeas are high in protein. I store the chickpeas in a glass jar, they make a great snack for the road.
- One can of chickpeas
- 2 tablespoons of coconut oil
- Himalayan sea salt
- Spice of your choice, I like it hot, so I add cayenne pepper
Preheat the oven to 160’C. Drain the chickpeas and pat dry. Melt the coconut oil, mix with the chickpeas and spices. Put on a baking tray and bake for 40 minutes, shaking the tray after 20 minutes.
This dip is great because it can be made with pantry staples. Butter beans contain a wealth of nutrients, including fibre, protein, folate and iron. Corn is rich in fiber, vitamins, minerals and antioxidants.
- 250g corn, drained, or cooked and pitted
- 1 x 400g can butter beans, drained
- 3 cloves of roasted garlic
- 2 red or green chilies
- 5ml of paprika
- 30g sunflower seeds
- 90ml of almond milk (see my notes on how to make your own nut milk)
- 45ml olive oil
- Salt & Pepper
Roast the garlic in the oven for 30minutes. If using fresh corn, boil for 7 minutes and cut the pips off the corn. Blend all the ingredients to a smooth consistency.
How to make your own nut milk:
Take any nut butter (cashew, almond, etc.) add water and blend, voila’, you have nut milk.
This can be served as a snack or a starter. Prawns are rich in Omega-3 fatty acids, rich in calcium, vitamin B12, zinc and selenium. The health benefits of prawns include skin health, build strong bones, improve immune health, build muscle.
- 400g frozen prawns (cooked, peeled, tails on) or 3 smoked mackerel fillets (flaked)
- 10ml grated lemon rind
- 30ml fresh lemon juice
- 125g cream cheese
- 30ml butter, melted
- 25g sachet fish stock
- 5ml Tabasco sauce (optional, if you don’t like spice)
- Himalayan sea salt & black pepper to taste
Steam the prawns for 5 minutes. Reserve a few for garnish. Put half the prawns, the lemon rind, lemon juice, cottage cheese and fish stock in a blender. Blend until chunky. Add the remaining prawns, melted butter and Tabasco sauce and blend, not too much, you want it to have plenty of prawn texture. Season. Serve in individual ramekins or as part of a feast. Garnish with prawns, lemon slices and micro herbs.
I did a cooking course in Valencia, Spain. This was served before the time with carrots cut into discs. I adapted the recipe a bit, it remains a firm family favourite. Lentils are a great source of protein, they’re rich in iron and folate.
- 1 x can lentils
- 1 garlic glove, minced
- 15ml cumin
- 90ml olive oil
- Juice of one lemon
- Half a teaspoon of paprika
- Himalayan sea salt
- 2 almonds, finely chopped
Rinse and drain the lentils. Place lentils, garlic and cumin in food processor (or Nutri Bullet) until the lentils are broken up. Add the lemon, olive oil, cumin, salt, lemon juice and almonds and blend. Sprinkle a bit of paprika over the humus and serve.
This pâté is really worth making. Aubergines are an excellent source of dietary fibre. They are also a source of vitamin B1 & B6 and potassium, also, high in antioxidants.
- 2 medium aubergines (900g)
- 60ml tahini
- 60ml lemon juice
- 3 garlic cloves, finely minced
- ¼ teaspoon ground cumin
- ¼ teaspoon Himalayan sea salt
- 1 teaspoon olive oil
- Some freshly chopped parsley, about 2 tablespoons
Prick the aubergines with a fork and roast on a preheated oven at 200’C for 40minutes. Once cooked, spoon out the flesh and drain through a colander to get rid of the fluid. Mix the aubergine with the rest of the ingredients and blend (using a Nutri Bullet or a blender).
“Since starting the programme, I haven’t experienced cravings for chocolate, crisps, nuts or pastries.” A.C