Snacks

Some of our favourite Snacks!

Enjoy! x 

Quick on the run snacks

 

  1. Fruit – Apple 1 cup (65cal) Banana 6” (90cal)
  2. Veggie sticks – carrot sticks 100g (40cal) and hummus – like our 5 minute hummus recipe (124cal)
  3. Dried fruit like 5 apricots 40g (100 cal), 1 pitted medjool date (66 cal each) or raisins 14g (42cal)
  4. Cup of Frozen fruit like grapes (62 cal) or Strawberries (77cal)
  5. 1 Yoghurt pottle 200g (142cal)
  6. 1 tin of tuna 100g (117cal), salmon 100g (171cal) or chicken 85g (132cal)
  7. Pumpkin seeds 30g (134cal)
  8. Hard boiled egg 1 large (78cal)
  9. 1 slice Wholegrain toast (cal102) with your favourite topping like marmite, nut butter, mashed banana, avocado
  10. 1 tomato (30cal) and 1 cup cucumber slices (16cal) – Cucumber slices instead of crackers can keep the calories down

A little bit of prep snacks (1 serve, around 100 cal each)

 

  1. Nut-stuffed dates – One Medjool date filled with one teaspoon of nut butter like peanut, almond or cashew butter. (100cal)
  2. MYO Banana chips – One sliced banana dipped in lemon juice and baked till brown at 180deg.
  3. Guacamole stuffed egg whites – Halve 1 hardboiled egg, remove yolk, stuff with guacamole (mashed avocado, lime juice, coriander and salt)
  4. Curried kumara – One medium kumara cooked for 6 minutes in the microwave and mashed with 1 teaspoon of curry powder.
  5. Greek tomatoes – One tomato chopped and mixed with 1 tablespoon of feta and a squeeze of lemon juice
  6. Kale chips – ½ cup raw kale, stems removed – baked with 1 teaspoon of Olive oil at 180deg till brown
  7. Curried carrot chips –1 cup of carrots strips or slices, 1 tablespoon of olive oil, toss with your favourite spices, bake for 15 minutes at 180deg.

Healthy Snack Bars 

Serves 12 

Approximately 200-250cals per bar

Ingredients:

200g dates (pitted or medjool)

85g maple syrup or honey

65g almond butter (can also use peanut or cashew butter)

100g roasted nuts (cashews, almonds or walnuts)

135g toasted rolled oats

70g dried apricots (optional)

30g dark chocolate chips (optional)

Instructions: 

  1. Preheat oven to 175C. 
  2. Combine oats and nuts and toast in the oven for 12-15mins.
  3. Process dates in a food processor until it forms a dough.
  4. Place toasted oats, nuts and dates in a mixing bowl and set aside.
  5. Heat a small pan over low to medium heat and place maple syrup and nut butter in it. Stir to combine, remove from heat and add to your mixing bowl.
  6. Mix everything until well combined, making sure the dates are separated into the dough! 
  7. Line a small baking dish with baking paper and add the mixture, then press down firmly and evenly to make sure the bars hold together!
  8. Cover and cool in your fridge or freezer for about 15mins. Remove from fridge and cut into bars. 

Spicy Roasted Chickpeas

Bake a can of chickpeas, 1 tablespoon of olive oil with your favourite spices for 15minutes at 180deg (4 serves, 90cal per serve)

Kandace’s Seedy Lemon Amazeballs

Serves 14 Tbl spoon size balls

Calories per serve 79

 

4 Tbls Sunflower Seeds

2 Tbls Pumpkin Seeds

2 Tbls Sesame Seeds

2 Tbls Linseeds

2 Tbls Coconut (desiccated)

2 Tbls Liquid Honey

20 dates just the plain ones not the fancy medjool ones

1 Lemon Rind and Juice

 

  1. Put it all in a food processor and blend, roll into balls. Add water if the mixture isn’t coming together.

Store bliss balls in a covered container in the fridge or freezer.

Feelgood Flapjacks

Serves: 12

Calories: 213 per serve

 

50g butter, plus a little extra for greasing

2 tbsp smooth peanut butter

3 tbsp honey or maple syrup

2 ripe bananas, mashed

1 apple, peeled and grated

250g rolled oats

85g apricots, chopped

100g raisins

85g mixed seeds (we used pumpkin and sunflower)

 

  1. Heat oven to 160C/140C fan/gas 3.
  2. Grease and line a 20cm square tin with baking parchment.
  3. Heat the butter, peanut butter and honey or maple syrup in a small pan until melted.
  4. Add the mashed banana, apple and 100ml hot water, and mix to combine.
  5. Tip the oats, the dried fruit and the seeds into a large bowl.
  6. Pour in the combined banana and apple and stir until everything is coated by the wet mixture.
  7. Tip into the cake tin and level the surface.
  8. Bake for 55 mins until golden.
  9. Leave to cool in the tin.
  10. Cut into 12 pieces to serve or store in an airtight container in the fridge.

 

They will keep for up to 3 days. Store in an air tight container in the fridge or freezer for longer storage.

Spiced apple chips

 

Serves: 2
Calories per serve: 80cal
Time to make: 1 hour 5 minutes

INGREDIENTS

  • 2 Granny Smith
  • Cinnamon, for sprinkling

DIRECTIONS

  1. Heat the oven to 160C/ 140C fan/ gas mark 3. Core the apple and slice through the equator into very thin slices 1 – 2mm thick. Dust with cinnamon and lay flat on a baking sheet lined with parchment paper.
  2. Cook for 45 mins – 1 hour, turning halfway through and removing any crisps that have turned brown. Continue cooking until the apples have dried out and are light golden. Cool, store in an airtight container and enjoy as a snack.

Leek and Cheese Muffins

 

Serves: 9 Muffins
Calories per serve: 206cal
Time to make: 35 mins

INGREDIENTS

  • 175g plain flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon bicarbonate of soda
  • 1/2 teaspoon allspice
  • 50ml milk
  • 1 egg, beaten with a fork
  • 100ml vegetable oil
  • 1 leek, finely chopped
  • 75g cheddar, finely grated

DIRECTIONS

  1. Heat the oven to 180C/160C fan/gas 4 and line a muffin tin with 9 cases. Mix all the dry ingredients until combined, then gently stir in the milk, egg and oil.
  2. Gently fold in the leek and Cheddar. Spoon the mixture evenly into the muffin cases and place in the oven. Bake for about 25 mins, then check – they may need a little longer. These taste great served with soup or with a dab of butter.

Whole wheat Rotis

 

Serves: 12

Calories per serve: 126cal
Time to make: 40 mins plus 30 mins to rest

INGREDIENTS

  • 3 cups whole-wheat flour
  • 1 teaspoon kosher salt
  • 2 tablespoons vegetable oil
  • 1 to 1 1/2 cups water
  • Melted butter or melted ghee (clarified butter), for brushing (1 tsp)

DIRECTIONS

  1. Combine the flour, salt and oil in a large, wide mixing bowl. Use your fingertips to form a crumbly mixture. Add 1 cup of the water; knead (in the bowl) for about 10 minutes or until smooth and pliable, sprinkling in some or all of the remaining 1/2 cup of water. Cover with a damp cloth; rest the dough for 20 to 30 minutes.
  2. Heat a large ungreased cast-iron skillet, tawa (Indian skillet) or nonstick skillet over medium heat.
  3. Divide the dough into 12 equal pieces, forming them into balls. Re-cover with a damp cloth.
  4. Working with one at a time, use your hands to flatten a ball, then roll it out to a round that’s 6 to 8 inches in diameter. Transfer to the griddle or skillet and cook for 1 minute; a few dark spots should form. Turn it over and cook for 1 minute or as needed.
  5. Transfer to a plate; brush with melted butter or ghee and cover loosely with a clean kitchen towel to keep warm. Repeat with the remaining balls of dough.

NOTE:

Use these to scoop into curries and stews. They are best served right after they are cooked. Make Ahead: The dough needs to rest for 20 to 30 minutes.

Fruit with Vanilla Dip

Time to make: 1 hour 10 minutes

FRUIT SUGGESTIONS:

  • honey dew melon
  • cantaloupe
  • strawberries
  • blueberries
  • green grapes
  • red grapes
  • Feijoa
  • Kiwifruit
  • Anything in season that you like!

Vanilla Dipping Sauce:
Serves: 6
Calories per serve: 100 cal

  • 1 cup raw cashews, soaked and drained
  • 2 ripe bananas
  • 3 tablespoons almond milk (or milk of your choosing)
  • 1 tablespoon lemon juice
  • 1 teaspoon pure vanilla extract
  • pinch sea salt
  • dash of cinnamon (optional)

DIRECTIONS

  1. Cut fruit into bite-sized pieces.
  2. Assemble fruit onto wooden skewers and set aside.
  3. To Make Vanilla Dipping Sauce:
  4. Place raw cashews in a bowl and cover with water, let sit for at least an hour and drain.
  5. Add cashews, bananas, almond milk, lemon juice, vanilla and sea salt in a high-speed blender. Puree until smooth and creamy. Serve immediately with fruit skewers.

Note:  The dipping sauce is best served soon after it is made.  The lemon juice acts as a natural preservative to prevent the bananas from turning brown however, the dipping sauce will take on a darker color the longer it is exposed to the air.  If made ahead of time, store in an air-tight container.

Eggplant dip

Serves: 6
Calories per serve: 180 cal
Time to make: 1 hour
GF V

INGREDIENTS

  • 4 eggplants
  • 4 garlic cloves, unpeeled
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 3 tbsp olive oil
  • sea salt and pepper, to taste
  • 1 scallion, chopped for garnish

DIRECTIONS

  1. Preheat oven to 180 C and line a baking tray with baking paper.
  2. Cut the eggplants lengthwise and rub oil on the cut side and lay face down in tray.
  3. Place unpeeled garlic cloves on the tray and bake the eggplant and garlic for 35-40 minutes or until tender.
  4. Once cooked, allow to cool then scoop out the flesh of the eggplant and place into a blender, squeeze out the garlic from the peel into a blender then add the tahini, lemon juice and olive oil and blend. Add salt and pepper to taste.
  5. Serve with vegetable sticks.
  6. Store in an air-tight container for up to 5 days.