Snacking is a great chance to add extra nutrition to your day! Snacking helps to keep blood sugar levels stable, preventing sugar cravings and binge eating. Here’s some top snack ideas for you:
- Boiled egg/s
The perfect protein source, boiled eggs are easy to prepare in advance and a super simple snack. You can enjoy one or two eggs alone, or in lettuce ‘cups’ or with veggie sticks.
One of my favourite snacks, hummus is high in protein and healthy fats as well as providing a good dose of fibre, calcium and iron. You can make your own hummus with chickpeas, olive oil, tahini, garlic and lemon juice. (Watch out for flavoured, store-bought hummus that has added sugar and fat). Hummus can be enjoyed with veggie sticks (celery, cucumber, carrot, capsicum..), on rice cakes or other wholegrain biscuits.
A small smoothie is an easy snack option – especially if you’re having a smoothie for breakfast.. just make a bit extra and voila! Snack made. Smoothies often contain some kind of fruit and milk or water, but you can add a quality protein powder, a range of nuts and seeds, or even silken tofu to increase the protein content. Spinach, kale, avocado, berries, oranges, can all be added to your smoothie for even more vitamins, minerals and antioxidants!
- Nut butters
Pure, natural nut butters are a high protein, high fat snack option. Be careful not to have too much of it though! Try almond or cashew butter rather than peanut butter, and always make sure you know what is in the product you’re eating. Some health food stores have nut butter machines, where you can choose your own nuts and make it in store, or try making your own at home if you have a high-speed blender. Nut butters should be as close to 100% nuts as possible. You can enjoy nut butter with fruit (so yum!), on rice cakes, or on celery sticks.
- Tahini and dates
Craving something sweet? I have a treat for you. With 2 medjool dates, cut them in half but not all the way through. In that crease you’ve created, place about 1/2 tsp tahini. Tahini is super high in calcium and protein, and the medjool dates will satisfy your sweet tooth. Not to be used as a daily treat, this snack is a good back-up for when those sugar cravings kick in.
Snacks requiring a bit of preparation…
- Egg Cups
Grease a muffin tray. In a bowl, combine 6 whole eggs, 1/2 cup milk, handful shredded spinach, handful shredded ham or chopped mushrooms, pinch of salt and pepper. Pour the mixture into muffin tray and bake at 180C for around 15 minutes. They’re like mini and super easy quiches! Also yummy with a touch of chilli added.
- Lemon Chicken Nibbles
1/2 cup lemon juice
1 tbsp soy sauce
1 tbsp mustard
1 tsp olive oil
Pinch cayenne pepper
200g chicken breast, diced
Marinate chicken in all ingredients, if you have time. Otherwise just toss chicken in sauces to coat. Heat pan and fry chicken, adding more marinade/sauce halfway through. Chicken can also be cooked on skewers if you prefer. Enjoy hot or cold.
- Soy Garlic Kebabs
200g ckicken cut into cubes
1 cup onion and green capsicum, cut in wedges
1 cup cherry tomatoes
2 tbsp garlic, crushed
chilli to taste (optional)
3 tbsp soy sauce
Piece chicken, onion, capsicum and tomato on pre-soaked wooden skewers. Mix garlic, soy, chilli and pinch of salt and pepper in a small bowl and brush kebabs with mixture. Cook in a pan or on BBQ. Enjoy hot or cold.
Note: the above kebabs and nibbles work well with tofu too
Pastry-free quiche is a great high protein snack or meal. Add spinach, grated zucchini, pumpkin, sweet potato etc for extra nutrition!
What’s your favourite snack? Let me know in the comments below!