12 Nutritious Snacks

 
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Banana, Chia & Walnut Muffins

INGREDIENTS:

  • 1 cup almond or hazelnut meal

  • 2 large, ripe bananas

  • 3 tsp cinnamon

  • 4 tbsp aluminium free baking powder

  • 2 organic eggs

  • 2-4 tbsp coconut oil, melted

  • 4 tbsp coconut milk, additive-free

  • 1 tsp vanilla essence

  • 3 tbsp shredded coconut

  • walnuts to sprinkle on top (optional)

METHOD:

  1. Preheat oven to 180C and grease and line a muffin tray.

  2. Add all ingredients (except walnuts) to a bowl and mix well. The batter will be quite wet.

  3. Spoon the muffin mixture into the muffin tray evenly and sprinkle with walnuts.

  4. Place in oven and bake for 15-20 minutes, or until golden brown.

  5. When ready, remove from oven and enjoy.

  6. Muffins can be frozen for up to 3 weeks.

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Beetroot Hummus

INGREDIENTS:

  • 500 g beetroot (organic is possible)

  • 3 tbsp unhulled tahini

  • 1 garlic clove

  • tbsp extra-virgin olive oil

  • 2 tbsp lemon juice

  • 1 tbsp apple cider vinegar

  • 2 tsp ground cumin

  • 1/2 tsp sea salt

METHOD:

  1. Preheat oven to 200°C.

  2. Remove the stalks from the beetroot and rinse the bulbs well. Wrap the beetroot in foil and roast in the oven for 30 – 40 minutes, or until tender. Set aside to cool. When cool enough to handle, peel and roughly chop.

  3. Place the beetroot in a food processor along with the other ingredients. Process until smooth.

  4. Transfer to a bowl and serve with seed crackers and raw vegetables or spread onto rye sourdough, top with slices of fresh avocado and enjoy for lunch.

  5. The beetroot hummus can be stored in the fridge for up to 5 days.

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Gingerbread Cookies

INGREDIENTS:

  • 2 cups almond meal

  • 1/2 cup coconut flour

  • 1/4 cup coconut flakes

  • 1/2 tsp baking powder

  • 1/4 tsp baking soda

  • 2 3/4 tsp ground ginger

  • 1 tsp ground cinnamon

  • 1 tsp vanilla extract or powder

  • 2 tbs maple syrup or raw honey

  • 1/3 cup coconut oil, melted

METHOD:

  1. Preheat oven to 160°C.

  2. In a large bowl mix together the dry ingredients.

  3. In a food processor, whiz the maple syrup or honey and coconut oil.

  4. Add the dry ingredients to the food processor and process until well combined.

  5. You can either take the mixture out of the food processor and knead into a ball; roll the mixture out on a well-floured surface to 3mm thick; and using a cookie cutter, cut into desired shapes and place onto a lined baking tray.

  6. Or you can take tablespoons of the mixture, roll into a ball, place onto a lined baking tray, flatten slightly using your hand or the back of the spoon.

  7. Bake for approximately 15-20 mins or until golden brown.

  8. Remove biscuits from the oven and allow to cool. Enjoy.

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Popsicles 2-Ways

INGREDIENTS:

  • 1 cup chopped fresh mango, papaya, pineapple or kiwi

  • 3/4 cup coconut water

  • 1/2 - 1 tbsp rice malt syrup

or a creamy version…

  • 1 can organic coconut milk

  • 1 cup fresh or frozen diced pineapple

  • 1 cup fresh or frozen diced mango

  • 1 banana

METHOD:

  • Add all the ingredients to a high speed food processor or blender and puree until smooth.

  • Puree until smooth.

  • Pour into moulds and freeze.

  • Enjoy.

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Spelt Carrot Cake

INGREDIENTS:

  • 1/3 cup olive OR coconut oil

  • 1/4 cup rice malt syrup

  • 4 eggs

  • 1 tbsp vanilla extract

  • 1/2 tsp bicarb soda

  • 2 tsp baking powder

  • 2 tsp ground cinnamon

  • 1 tsp ground nutmeg

  • 1 tsp ground ginger

  • 2 cups grated carrot

  • 1 cup raisins

  • 1 cup shredded coconut

  • 1 1/2 cups spelt flour

METHOD:

  1. Preheat oven to 180C and line a loaf tin with baking paper.

  2. In a large bowl whisk together oil, eggs, rice malt, spices, bicarb soda and baking powder until well combined.

  3. Stir in carrots, raisins and coconut then spelt flour and mix well.

  4. Pour into loaf tin and cook in the middle to top of oven for 45-55 mins or until a skewer inserted into the middle of the cake comes out clean.

  5. Cool in tin 10 minutes, then transfer to wire rack to cool completely before slicing to eat. Enjoy.

  6. Can be frozen up to 3 weeks.

Recipe from: The Brown Paper Bag

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Green Hummus

INGREDIENTS:

  • 2 cups cooked chickpeas

  • 1 cup organic kale (or leafy green of your choice), stalks removed

  • 2 small cloves garlic

  • 2 tbsp tahini

  • 1/4 cup olive oil

  • 1 tsp ground cumin

  • 1/2 tsp ground coriander

  • juice of 1 lemon

  • sea salt to taste

METHOD:

  1. Place the chickpeas, greens, garlic, tahini, olive oil, cumin, coriander and lemon juice in a food processor and process until combined.

  2. Add a splash of water if needed and process again until smooth.

  3. Transfer to a bowl and serve with seed crackers and raw vegetables such as carrot, fennel, celery and cucumber cut into bite-sized pieces. Enjoy.

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Super Quick & Healthy Chocolate Brownies

INGREDIENTS:

  • 1 1/2 cups cooked black beans or 1x400g canned black beans, rinsed, drained

  • 3 eggs

  • 3 tbs coconut oil

  • 1/3 cup cacao powder

  • 2 tbs carob powder

  • pinch sea salt

  • 3 tsp vanilla extract

  • 1 tsp baking powder

  • 1/2 cup coconut sugar (to sweeten further, add an extra 1/4 cup (35g) coconut sugar or a pinch of stevia)

METHOD:

  1. Preheat oven to 160°C and grease a small square 20cmx20cm baking dish with coconut oil.

  2. Place all the ingredients in a blender and process at a high speed until smooth.

  3. Pour the mixture into the prepared baking dish, place in oven and bake for 25-30 mins.

  4. Allow to cool before cutting into little squares.

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Puffed Rice Bars

INGREDIENTS:

  • 4 cups organic brown rice puffs

  • 25g organic butter

  • 1/2 cup organic macadamia nut butter (or nut butter of your choice)

  • 1 tbsp organic rice malt syrup

METHOD:

  • Melt the butter, nut butter and syrup in a pot over medium heat.

  • Add the rice puffs to a large bowl and pour over the wet ingredients.

  • Stir to combine and transfer to a lined 20cmx20cm baking tray. Press firmly into the tray and refrigerate for 2-3 hours before cutting into slices.

  • Store in fridge for up to 2 weeks.

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Nut Free Bliss Balls

INGREDIENTS:

  • 250g sunflower seeds

  • 1 scoop (30g) vanilla protein powder OR 1/2 cup coconut flakes

  • 1 tbsp cinnamon

  • 1 tbsp vanilla extract

  • 2 tbsp tahini

  • 2 tbsp raw carob or cacao powder

  • 1/4 cup coconut oil

  • 1/4 cup rice malt syrup or maple syrup

METHOD:

  1. Blend seeds, protein powder (or coconut flakes), cinnamon and vanilla and transfer into a large bowl.

  2. To the bowl, add tahini, carob/cacao, coconut oil and sweetener of choice and combine until a consistent mixture forms.

  3. Form tablespoons of the mixture into balls. To prevent sticking, add a touch of coconut oil to your hands.

  4. Chill in the fridge for 20-30 minutes before serving. Enjoy.

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Hummus

INGREDIENTS:

  • 400 g can chickpeas, rinsed, drained

  • 60 ml (1/4 cup) fresh lemon juice

  • 2 tbs tahini

  • 2 tbs water

  • 1 tsp ground cumin

  • 1/2 tsp ground coriander

  • 1 small garlic clove, crushed

  • salt & pepper to taste

  • sweet paprika and a splash of olive oil to garnish

METHOD:

  • Place the chickpeas, lemon juice, tahini, water, cumin, coriander, garlic, salt and pepper in a food processor and process until combined.

  • Serve with wholegrain crackers, carrot and celery sticks or serve as a side with your morning eggs.

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Omega-3 Smoothie

INGREDIENTS:

  • 1 ripe banana, frozen

  • 1 medium ripe avocado

  • 1/4 cup walnuts, soaked in filtered water for 4-8 hours or overnight

  • 1 tbs chia seeds

  • 1 tbs flaxseed meal

  • 2 cups almond milk, or milk of choice

  • 1/2 cup filtered water + 4 large ice cubes

  • 1 tbs cacao powder (optional)

  • 1 tbs carob powder (optional)

METHOD:

  1. Place all ingredients into a blender and blend until smooth and creamy.









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Medjool Date with Nuts

Instead of reaching for that mid-afternoon biscuit, try this…

Cut open a Medjool date and pop in a few cashews or almonds with a sprinkle of salt. This will give you that satisfying sweet taste with the crunch of the nuts.

Providing moisture and sweetness, Medjool dates are high in fibre and potassium and are also a source of polyphenols while the nuts offer a nourishing source of fat and numerous minerals.