Snacking often gets a bad rap, as it’s associated with overeating, boredom and procrastination. However, the right kind of snacks can actually benefit health and be the necessary fuel for a productive day ahead. Ideally a snack will contain a source of protein, complex carbs and also healthy fats, if you can also sneak in a bit of veg, then you are doing well.
Here I share some nutritionally approved snacks, which can be eaten all year round.
Seasonal fruit and a spoonful of nut butter
Fruit is a great source of vitamins, minerals and fibre and the addition of nut butter will not only help slow the absorption of sugars in the fruit but also help you absorb the fat soluble vitamins and antioxidants within the fruit. Some nice combos include:
- peanut butter + banana
- fig + almond butter
- strawberries + macadamia butter
- nectarine + cashew butter
Homemade dehydrated fruit and veg
A delicious alternative to paying a visit to the vending machine at 3pm, you can be creative and add vegetables to the fruit when dehydrating for added nutrition. For example, carrot, beetroot and apple make a nice combo! Pair this with a small handful of raw nuts and seeds for protein.
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Roasted Seaweed and a handful of raw nuts/seeds or fruit
Seaweed is a source of iodine, which is important for healthy thyroid function and therefore energy levels. This snack is a great option to store in your handbag or desk for an express snack to power you through the day.
Seed crackers and beetroot hummus
Beetroot hummus is a great dip of choice for snacks because it contains protein, fibre, antioxidants and also a hint of sweetness. Pair this dip with seed crackers for some added protein and healthy fats.
Natural yoghurt with fruit compote nuts and seeds
This is a great option when the sweet cravings hit as it has a touch of sweetness from the fruit at the same time as being a source of healthy fats and protein for satiety. During winter, you can warm the compote up before adding to the yoghurt if preferred. When selecting nuts and seeds, make sure to include some hemp and chia seeds and also walnuts for a dose of omega-3 essential fats.
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Don’t discount soup as a snack especially in the cooler months! Its easy to prepare and can leave you feeling full for hours. I recommend making a large batch of vegetable and lentil or chickpea soup, freezing in snack sized portions and getting a few containers out for the week ready to be warmed up.
Roast veg and goat cheese frittata
A frittata has all of the makings for a healthy snack. The eggs and goat cheese offer a source of protein and fats and the veg offers carbs and extra vitamins and minerals. It can be made as one large slice or into mini muffins. Freeze leftovers and warm up before eating. If particularly hungry, serve with a spoonful of mashed avocado.
Zoe Bingley-Pullin is a chef, nutritionist and mother who promotes healthy eating as a lifestyle not a fad through her online program 'Falling In Love With Food'. Find out more on her Instagram @zoebingleypullin.