Looking for a way to beat 3:30itis without snacking on everything in the pantry? We are sharing some of the tastiest vegan snacks even the kids would enjoy! Simply prepare them the night before and pack in an air-tight container if you’re on-the-go.
Prepare these healthy energy balls made from oatmeal, coconut flakes, peanut butter, flax seed, cocoa, honey, chia seeds and vanilla extract. Let them cool in the fridge overnight, then serve!
Indulge in a handful of healthy zucchini chips the next time you want something healthy to snack on. Add some chilli flakes over the top if you like yours extra spicy!
Tomato, mint and avocado bites
Take a 5 minute lunch break to enjoy these juice bites which are made from avocado, tomato and fresh mint. Drizzle some lemon juice over the top before serving.
Salt and vinegar sweet potato chips
Or you can make these crispy sweet potato chips for the kids as a healthy snack for their school lunchbox. They only require 3 ingredients and no deep-fryer!
We’ve definitely saved the best until last! These raw vegan bars are made from fresh blueberries, a nutty base and can be enjoyed for breakfast, lunch or even a sneaky afternoon snack.
Images via Gimme Some Oven, Frugal Living Mom, Petite Allergy Treats, Cook Eat Paleo, Le Creme De La Crumb
Switching to a gluten-free diet isn’t as hard as it seems when healthy snacks (and a vivid imagination) are always on the agenda. Try some of our wholesome ideas below which are low on calories, and ideal for a busy summers day. Simply pack them in your tote, and enjoy whilst you’re on-the-go!
No bake energy balls
A simple and healthy snack for morning and afternoon tea. The recipe only uses seven ingredients, and takes just 5 minutes to prepare. Roll them up, and store in the fridge until they harden.
Baked kale chips
Enjoy a handful of baked kale chips and drizzle them with fresh lemon and lime juice for an extra kick.
These delicious blueberry bars provide a kick of natural sugars which are perfect if your energy levels begin to slump around 3pm.
Just like a pizza, only healthier! These delicious treats are gluten and grain-free, plus they taste amazing. Made with just zucchini, spaghetti sauce and shredded mozzarella cheese.
Baked sweet potato fries
If you have a little extra time on your hands, bake (or grill) these healthy fries for lunch or dinner.
Cocoa and banana smoothie
Blend 1 tablespoon of cocoa, almond milk and 2 bananas to create this filling smoothie if you just don’t have time for a sit-down breakfast.
Images via Gimme Some Oven, Petite Allergy Treats, Sweet CS Designs, Sally’s Baking Addiction, A Spicy Perspective, Natural Chow
If you haven’t tried haloumi before, then you’re just about to love it. This versatile cheese can be grilled, fried and baked to create a multitude of main meals and snacks that taste amazing. We’ve compiled a few of our favourite haloumi dishes below for extra inspiration!
Fig and haloumi canapés
Start by making these delicious canapés made with grilled figs, fresh haloumi, mint and drizzled honey over the top.
Avocado, pumpkin and haloumi quinoa
A serving of healthy quinoa is the perfect way to balance out this lunch or dinner meal. Serve with a few slices of avocado for extra flavour, yum!
Beetroot and haloumi sliders with chilli jam
These mini sliders are a delicious slider to serve with fruity cocktails at home. Lightly toast the bread bunch for extra crunch and serve with fresh arugula.
Baked haloumi cheese rolls
Simply fill your filo pastry with fresh haloumi, twist and bake until golden brown. So quick and easy!
Haloumi and watermelon salad
Try this easy summer salad idea which combines the best of sweet and savoury produce. Serve with fresh red cherries, juicy watermelon and grilled cherry tomatoes with a balsamic glaze.
Zucchini and haloumi fritters
Try these delicious haloumi fritters with fresh zucchini for a healthy meal at any time of the day.
For a healthy meal sans-carbohydrates, try this yummy vegetable stack which is completely grilled. Add some hummus into the base for extra flavour.
Images via Tomayto Tomahto, Nadia Lim, Olive Magazine, Alessandra Zecchini, JLD Web, Gourmet Traveller, Gluten-Free Goddess
A pre-dinner appetiser should be light, tasty and easy to prepare – even if you’re a beginner in the kitchen. Italian antipasti ticks all of these boxes and let’s face it, everyone loves a bit of Italian food.
Try these yummy antipasti dishes which are appropriate as an appetiser, snack with drinks, or part of a three course meal at home.
A traditional dish is nothing without a side of meat, and this is usually salami, pepperoni and prosciutto.
Olives are a must-have if you want to break up all the heavy meat and bread on the dish. Olive tapenade, black kalamata olives and a side of hummus is always a popular choice.
Experiment with a few different seafood styles such as smoked salmon strips, fresh tuna and sardines.
Delicious melon and seasonal grapes taste amazing with cold meats.
Salty nuts add a savoury side to the antipasto dish and complement any glass of red or white wine. Cashews, walnuts and roasted almonds are perfect for this dish.
Roast vegetables are another essential part of the antipasto dish because they are great with salty cheeses. Eggplant, zucchini, bell peppers and tomatoes are the best place to start.
Finish off a traditional antipasti dish with a soft cheese such as camembert (bring it out last so it doesn’t melt), savoury cheese such as feta and Gouda.
Image via Honestly Yum
Planning a fun day in the sun this summer? Instead of buying something pre-made, why not pack your very own picnic! We have a few of the best healthy snacks to entertain your guests, made from seasonal fruits and vegetables.
Make your very own fruit kebabs with the essentials such as strawberries, bananas, kiwi fruit, melon, and pineapple – yum!
Bring your favourite baguette bread packed with sliced tomato, fresh basil, mozzarella cheese, salami and a touch of garlic to taste.
Entertain your guests with this fresh berry salad boasting balsamic grilled cherry, blueberries, goats cheese and crunchy lettuce. Make sure to add the dressing just before you serve the meal so it doesn’t make the meal soggy.
Melon and cucumber salad
For another fresh salad recipe, slice some fresh melon and cucumber, then season with crumbled feta and coriander. Don’t be afraid to add a few chilli flakes for an extra kick!
Rice paper rolls
Prep these pre-made rice paper rolls with fresh chilli sauce the next time you want to impress your guests. Simply wrap them up, refrigerate and pack them into your picnic basket when you’re ready-to-go.
Strawberry caprese salad
For a modern take on a traditional classic, try this refreshing strawberry salad with fresh mozzarella.
Asparagus and haloumi sandwiches
We’re finishing up the list with these mouth-watering sandwiches with grilled asparagus, yummy mozzarella, and lemon and mint to taste.
Images via By Stephanie Lynn, Say Yes, Two Peas and Their Pod, Bakers Royale, Gourmet Traveller, How Sweet Eats
Did you know that hummus is actually packed with nutrients and protein? This healthy dip is a fantastic alternative to mayonnaise since it’s relatively low in fat and is so easy to make from scratch. Why not try this delicious green hummus, which is packed with vegetables, as a tasty snack for the entire family!
2 cups chickpeas, cooked
1 cup beet greens or kale, roughly chopped
1 clove carlic
2 tbsp. tahini paste
2 tbsp. olive oil
2 tbsp water
Juice of one lemon (approx 2 tbsp)
1/2 tsp salt
1/8 tsp pepper
- Combine all ingredients in a food processor and pulse until smooth – they can also be combined using an immersion blender.
- Taste and adjust salt and pepper if necessary.
Image and Recipe via The Well Floured Kitchen
Do you find yourself throwing back a double shot latte and munching on a chocolate bar come 3pm? It’s usually around this time when concentration levels plummet and those pesky sugar cravings drop in to say hi. What’s a girl to do besides ditch the diet in favour of a quick fix, right? Wrong. Put that mars bar down, sister, because you’re headed for a crash in t-minus 60 minutes!
“The key to balancing energy levels is balancing blood sugar levels,” says Obela nutritionist and ambassador Teresa Boyce. “You can achieve this by including quality protein and healthy fats within main meals and snacks” – not by indulging your chocolate cravings. Sorry, ladies.
It all starts with breakfast says Teresa. “If you start the day with a highly refined, carbohydrate heavy breakfast (like most commercial breakfast cereals) you are more likely to have a sugar crash later in the day. One of the best breakfasts you can eat includes eggs with vegetables served with a slice of quality heavy seeded toast. This protein rich breakfast will help keep you full and blood sugars stable throughout the day.”
While that’s all well and good, it’s inevitable that you’re going to get hungry in-between meals – and it’s usually when you’re ill prepared and sprinting out the front door early morning that regretful diet decisions are made later on in the day. So, what’s a girl to do?
“Most convenience stores and supermarkets now provide great grab and go healthy snack options,” advises Teresa. “A few of my favourites include: raw nuts, mini full fat cheese slices, small tins of tuna, protein balls and Obela Hommus to Go (an easy grab and go hommus with wholegrain rice crackers!). These are all now widely available and are great for people on the move who want to grab something convenient yet healthy.”
If you do have time to prepare a few snacks before rushing out the door, the nutritionist and ambassador recommends raw vegetables, hommus and green tea as the ultimate afternoon pick-me-up. “This snack makes me feel nourished and full until dinner,” reveals Teresa. It’s also the perfect way to get in a dose of antioxidants and a serve of vegetables, she says. Alternatively, “keep a few Obela Hommus to Go’s in the fridge, they’re dairy and gluten free and easy to throw in your bag – a no brainer!”
The most important snack hack, according to the health guru, is to listen to your body and eat only when hungry, with a particular emphasis on quality high-protein options. And as for how many times a day you should be munching in order to keep those energy levels elevated, it’s dependant on individual exercise and health goals.
“I usually recommend 1 to 2 snacks per day for my office workers and 2 to 3 snacks a day for my active sports based clients. Basically, you should space meals and snacks around three hours apart; the key to optimal energy levels is not continuous snacking but rather quality balanced main meals and a few protein rich snacks,” advises Teresa.
For all of those caffeine feigns out there, you don’t necessarily have to skip on your beloved coffee fix, either (crisis averted!). Although, it is in your best interests to avoid all stimulants at least 5 hours before bed, says the nutritionist. “In moderation, coffee can actually offer health benefits; coffee becomes an issue when you start relying on it to get you through the day… Tea contains around one third the caffeine of coffee and is a better option as an afternoon pick-me-up.”
What are some of your snack hacks?
Image via Shutterstock
Can’t quite keep away from snacking at your desk? Get rid of all the garbage in your drawers, handbag and other compartments and try some of these healthy snacks instead. They are sure to keep you feeling fuller for longer and taste amazing!
A few pieces of dark chocolate is the best way to curb those sugary cravings when 3pm hits. Choose anything higher than 85 per cent since it’s healthier for you and isn’t packed with nearly as much sugar. Enjoy a few pieces with your green tea to unwind in the afternoon.
Not only are blueberries a healthy snack, they’re also easy to find at all supermarkets! Simply rinse them with water and keep them at your desk the entire day.
Enjoy a handful of crunchy edamame beans the next time you’re feeling peckish. They are packed with fibre, protein and antioxidants, which all contribute to a healthy body in the long-term. Sprinkle with sea salt or even use them in your salad!
Swap the potato chips for a handful of healthy pistachio nuts. Choose the variety which are unsalted since they taste even better raw and roasted. Yum!
Any type of dried fruit including mangoes, pineapple and apple is a great snack to stash on your desk or in your handbag. It doesn’t need refrigerating, tastes amazing any time of the year and is so yummy!
What are some of your healthy desk snacks?
Images via Nuts, City Nut and Candy Online, The Kitchn, Gimme Some Oven, Super Food Lab
Who doesn’t love a fresh punnet of blueberries on a lazy Sunday morning?
This recipe takes tasty ricotta cheese, crunchy ciabatta bread and a handful of blueberries to the next level. You could also substitute them for fresh strawberries or raspberries. Or both!
1 large oval ciabatta loaf
500g ricotta cheese
1 cup fresh blueberries
- Slice the ciabatta into 4 slices, and grill on both sides until golden brown.
- If you want to make the bread extra infused, grill it with the ricotta over the top. If not, spread it generously after it’s cooled down.
- Top off with blueberries, mint, and drizzled honey for extra flavour. Yum!
Image via Heather Bullard
Rather than creating one main meal for lunch or dinner, mezzes are a great way to experiment with different foods each night.
Just like tapas, they are small, designed for sharing with 2 or more guests, and are really easy to create on a limited time frame.
Lemon feta dip
Ingredients: Reduced-fat cream cheese, feta cheese, garlic, olive oil, lemon, red pepper flakes, chives
A simple dip is perfect for any mezze meal, especially if you have an abundance of bread on the table. Sprinkle some cracked black pepper, coriander and serve with a side of olives.
Ingredients: cucumber, olives, tomato, feta cheese, olive oil, red onion
Make this quick and easy summer salad which tastes fresh, and is ideal with red or white wine. Cucumber, olives, feta cheese, tomato and red capsicum with a splash of olive oil is the best way to treat your guests. No lettuce.
Grilled cheese jalapenos
Ingredients: jalapeno peppers, goat cheese, smoked paprika, ground cumin, garlic, sea salt
For those who like it spicy, these grilled jalapenos are the perfect starting dish. Slice in half, add some goats cheese with olive oil and cook until golden brown.
Ingredients: Red wine vinegar, lemon zest, garlic, bay leaves, thyme, octopus, olive oil, lemon juice
Prepare this delicious seafood dish which is so quick and easy! Simply wash the octopus, and carefully cut the tentacles into small pieces. Season, and grill until golden brown. Yum!
Ingredients: green lentils, extra virgin olive oil, garlic, fresh mint, parsley, lemon juice, cumin, allspice, black pepper
Finish off with this fresh and healthy lentil salad which everyone is sure to enjoy. It’s the perfect summer salad which won’t leave you feeling too full after a few too many servings.
Images via A Nutritionist Eats, Travel and Leisure, Damn Delicious, Dana Slatkin, The Daily Meal, Kalyn’s Kitchen
Most of us begin our parenting journey with the great intention to teach our children good eating habits. This intention often gets lost somewhere between the sleepless nights and the dirty nappies, however. We start looking for shortcuts, and one of them comes in the form of fast food. The temptation to choose one of the many readily available options is even stronger when we are on the go.
So, how do we find healthy snacks for our kids that are also quick and easy to prepare? Here are some suggestions:
For snacks on the go it’s best to choose fruits that keep well, are not messy, and which the children will like. Some of the options are blueberries, pieces of apple, mandarins, bananas, apricots and grapes. For babies, you may need to puree the fruit and carry it in a small container. If you have a toddler, keep in mind that apples and other hard fruit may present a choking hazard, so it’s best to get the fruit sliced and peeled beforehand.
Some of the choices here are sultanas, dried apples, apricots or cranberries. They don’t take up a lot of space in your bag, don’t create mess and children love them. For young babies you may need to soak and puree the fruit before you offer it.
Toddlers are notoriously bad at eating veggies. But sometimes they’ll eat them without a sound when they are outside and exploring new surroundings, so this is the perfect time to offer healthy snacks. Some veggies you could offer include carrot, cucumber, celery or capsicum sticks, or cooked pumkin, peas and corn.
Babies and toddlers usually love bread and many will be happy with just a bread roll on its own. If you’d like to add more nutrients, here are some basic sandwich fillings you can easily incorporate: Vegemite, cream cheese, grated cheddar, avocado, lean chicken, canned tuna, veggies.
Crispbread, crackers and rusks
There’s a variety of baby and toddler snacks available from the supermarket, but they aren’t always healthy (even if it reads “healthy” on the label). Check the list of ingredients carefully for any hidden additives and preservatives. Ideally, the products you select will also contain no added sugar and very little salt.
To take the stress out of snacking, be sure to carry a couple of different healthy options, especially for picky toddlers. This way your children will get a variety of nutrients and having a choice will help them feel in control.
Image via Pixabay
For three weeks out of four, following a healthy eating plan can seem like a piece of cake (or celery), but then PMS strikes and all attempts at following a sensible strategy are lost. Here, Ms Colette Heimowitz, nutritionist and vice president of nutrition and education at Atkins Nutritionals Inc, provides five tips to keep you on track.
“The key is putting strategies in place to combat your PMS cravings,” Ms Heimowitz said.
According to Heimowitz, common premenstrual symptoms include feeling bloated and heavy, lethargic, a ‘bit blue’, and powerful cravings for chocolate and sugar laden foods – many of which can be combated by following a carbohydrate-controlled eating program, such as the Atkins Nutritional Approach.
“In the lead up to ‘that time’, many women may find themselves unable to resist reaching for high carbohydrate, starchy foods such as white bread and white pasta, as well as sweet foods such as lollies, chocolate and pastries – all of which may seem to be a quick fix to boost energy levels and ward off the premenstrual blues, but in actual fact will only lead to a vicious cycle of sugar-highs and lows,” Ms Heimowitz said.
So how can we combat the symptoms of PMS – and the (often) resulting pig out?
Colette Heimowitz’s top five tips for battling the bloat and keeping hormones and blood sugar levels in check include:
1. Avoid stepping on the scales
Many women may hold water and experience weight gain in the lead up to and during their menstrual cycle. Normal weight fluctuation is 2.5 kilograms, and some women may experience gains slightly higher than this during ‘that time’. Seeing your weight increase – or, if you are trying to lose weight, seeing weight loss stall – can be disheartening. Stick to healthy eating and exercise and wait to weigh yourself until after your cycle.
2. Carbohydrate control is key
Adopting a carbohydrate-controlled approach (such as Atkins) is an excellent way to curb your carb and sugar cravings – both in the lead up to and during menstruation, and every other day of the year. Not to mention the fact that high-carb foods are often the culprits of belly bloating and weight gain.
By cutting out processed carbohydrates and sugar-laden foods – such as white bread, chips and lollies – and building your diet around fresh, whole foods – such as lean protein (including meat, poultry, fish, tofu and legumes), plenty of leafy green and fibrous vegetables, healthy natural oils ,dairy, nuts, low sugar fruits , and whole grains– you will find your cravings for high-carb, high-sugar foods will decrease, belly bloating will lesson and you will be on your way to a healthier figure and lifestyle.
3. Never skip a meal or snack
A golden rule for weight management in general, ensuring you eat regular meals and snacks is even more important during menstruation. Eating regularly will help keep your blood sugar levels on an even keel, reducing cravings for high-carb and sugar-laden foods.
Even light exercise, such as walking or jogging, will encourage your body to produce endorphins – a naturally occurring chemical in your body that boosts mood, and is often considered an elixir of happiness. So if PMS has you feeling blue, one of the best cures is to get off the couch and get your body moving!
5. Keep healthy snacks on hand that will satiate cravings
Craving chocolate or sugar? Keep in mind that caving in to the sweet will only result in your blood sugar levels peaking and then dropping, leaving you feeling worse off than before. Reaching for a low GI, whole food snack – rather than a sugar-laden one – will keep you feeling full for longer and keep your blood sugar levels on an even keel.
If you really can’t pass up the chocolate or sweets, try a low-carb option instead, such as a bar or shake from the Atkins range. High in protein and fibre but low in sugar and carbohydrates – they taste like your regular favourites so will satisfy cravings and you won’t feel like you’re missing out.
Forget about buying overly processed muesli bars, because now you can make your own healthy snack with Janella Purcell’s superfood bar recipe.
Not only are the bars gluten-free, dairy-free and vegan friendly, they’re also packed with nutritious ingredients including hemp seeds, spirulina, maca powder and cacao nibs.
1 cup pitted dates, or dried figs
1 cup almonds
1/2 cup pumpkin seeds
1/4 cup hemp seeds
1⁄4 cup Lifestream spirulina
1/4 cup sunflower seeds
1/3 cup cacao nibs
1/2 cup coconut shredded
2 tbsp maca powder
1/4 cup coconut oil
1 tsp cardamom, ground
1 tsp cinnamon, ground
1⁄4 tsp vanilla extract
- Cover the dried fruit, nuts and seeds in clean water and soak for at least 8 hours.
- After soaking, rinse them in a colander and let them drain.
- Place the soaked dried fruit and nuts/seeds in your food processor and whiz for 1 minute to get a chunky paste.
- Add in the remaining ingredients. You may need to add a little water to get it to a nice puree, scraping down the sides once or twice – if it’s too dry, add in 1/4 cup more coconut oil and process again (the processing will heat the coconut oil enough to help it blend everything).
- Scoop the mixture out into a large glass pan and press it down firmly with a spoon to even everything out. Alternatively you could also make these into bite-sized balls.
- Freeze for 30 minutes or refrigerate for one hour to harden.
- Cut with a knife and package them individually.
Recipe Courtesy Of Lifestream
Swap the potato chips for a healthy zucchini instead. Why? Not only are they half the calories, but they taste the same, if not better!
There’s no time than now to take advantage of zucchini season and test out this dish with family and friends.
3 large zucchinis
1 tablespoon olive oil
1/2 crumb wholemeal bread crumbs
1/2 Parmesan cheese
Pinch of freshly ground pepper
Pinch of salt
- Preheat the oven to 200ºC (392ºF), and line a tray with baking paper.
- Slice each zucchini into thin rounds, and season with the pepper, salt, and even some freshly chopped garlic. Brush on some olive oil over the top before cooking in the oven.
- Combine the bread crumbs and Parmesan cheese together in a small bowl, then sprinkle over the zucchini.
- Bake for 20-25 minutes or until they are golden brown.
Image via The Kitchn
A classic Italian biscotti makes for the perfect breakfast snack, or even a light appetiser for those long summer nights. Feel free to include a teaspoon of chocolate if you’re feeling adventurous, or stick to the classic hazelnut recipe which is just as good!
Biscotti is the perfect treat for those who have an enormous sweet-tooth, and is the perfect treat when paired with a morning tea or coffee.
3/4 cup butter
1 cup white sugar
1.5 tsp vanilla extract
2.5 cups all purpose flour
1 tsp ground cinnamon
3/4 tsp baking powder
1/2 tsp salt
1 cup hazelnuts
- Preheat the oven to 350ºF (170-180ºC), and line a tray with baking paper. Grease lightly if you want to place the biscotti directly over the tray.
- Combine the butter and sugar into a bowl until light and fluffy in texture. Whisk through the eggs one-by-one, then add the vanilla extract.
- Sift the flour, cinnamon, baking powder, and salt into the egg mixture. Beat well, then include the chopped hazelnuts.
- Create two equal logs with the dough, and apply directly over the lined tray. Bake for 30-40 minutes until golden brown and the centre is firm. Keep an eye on the time, since it’s really easy to overcook these delicious treats!
- Remove the biscotti, then slice diagonally before spreading them out onto the tray. Cook again for 10 minutes, then leave to cool. Store in an air-tight container in the pantry or fridge to save them for another day.
Image and Recipe via Yummly, Heather Homemade
Indulge in these delicious baked parsnip and rosemary fries which have about half the fat of your average potato, and taste just as good!
Rather than deep-frying them in a bed of oil, bake them in your oven with some tasty herbs, or grill with some sliced sweet potato for extra flavour. This recipe should only take 15 minutes to prepare and about 2 minutes to eat!
2.5 pounds parsnips (peeled, and cut into thin strips)
1 tbsp finely chopped rosemary
1 large garlic clove
3 tbsp olive oil
1/2 tsp ground cumin
Freshly ground peper
- Preheat the over to 450ºF (220ºC) for fan-forced ovens or grills.
- Mix the sliced parsnip slices, rosemary, garlic, and olive into onto a tray lined with baking paper. Season with salt and freshly ground pepper to your liking.
- Roast for 10 minutes or until chips are golden-brown in colour. Remove them after 10 minutes, and allow them to cool on the tray. If the chips feel rather tender, they will still cook slightly on the tray.
- Sprinkle the cumin over, and season with additional salt, pepper, and rosemary.
Image and Recipe via Epicurious
Ever wondered which foods will de-bloat your body, and actually help to carve out those killer abs?
Eat your way to flat, defined abdominals by cutting down on sugar and processed foods and increasing your intake of vegetables and protein.
Combined with regular physical activity, you’re bound to notice a difference in no-time at all!
Who doesn’t love a bit of green tea in the afternoon? Green tea helps to boost our metabolism, and is loaded with antioxidants to aid the entire body in functioning at its best.
Avocados are packed with monounsaturated fats which actually help to trim your waistline, and keep the entire body in shape. Add a few slices of avocado into your salad, sandwich and even with your eggs to receive all the healthy benefits.
Did you know that about 80% of apples are just water? Whether you like Granny Smith, Red Delicious or Braeburn, they are all a yummy snack to munch on between meals.
Greek yoghurt actually helps to flatten abdominal muscles, and can be eaten for breakfast or as a small snack throughout the entire day. It’s also a fantastic alternative for those suffering from digestive issues, which means that it helps to curb any bloating and gas.
Fish such as salmon are a good source of omega-3 oils and fatty acids which help to speed up the metabolism, and avoid feeling bloated. If you don’t like the taste of salmon, add some strips into your salad with lots of crunchy fruits and vegetables to disguise the taste.
Not only are blueberries an amazing source of antioxidants, but they help to tighten and tone abdominal muscles. Keep an extra pack in your freezer, and add to smoothies and juices if you require a snack on-the-go.
Image via Get Real Living
Preparation time 10 minutes
Cooking time 20 minutes
2 cups wholemeal self-raising flour
½ cup shredded coconut, plus extra to top muffins
1 cup papaya, peeled, deseeded and mashed
¼ cup papaya, peeled, deseeded and finely diced (for decoration)
1 large egg, whisked
2 tbsp butter
½ cup honey
- Pre-heat oven to 180oC.
- Over a low heat, heat butter on stove until melted. Allow to cool.
- Combine flour and coconut in a large bowl and mix.
- In a separate bowl, combine mashed papaya, egg, melted butter, honey and mix well. Add papaya mixture to flour and coconut bowl and mix well.
- Place muffin cases into a standard muffin tin and spoon a heaped tablespoon of mixture into each one.
- Bake for 20 minutes or until a skewer inserted into the middle comes out clean.
- Cool for 10 minutes before removing from the muffin tin.
- Top with extra shredded coconut and finely diced papaya.
Create a delicious afternoon snack or appetiser by combining healthy salmon and cucumber into bite-sized pieces.
Not only does this recipe take less than 5 minutes to prepare and serve, but it’s also really healthy for the entire family! Serve with your favourite cheese and fresh dill for a truly unique flavour.
3 ounces smoked salmon
1 small bunch fresh dill
4 ounces cream cheese (or any other cheese you prefer)
- Wash, dry, then slice the cucumber into 10 slices. Lay them out onto a large dish, then place some dill to make the first layer.
- Cut your cheese and place it over the dill – it should be nice and thick if you want some body on each cucumber. If you’re using cheese from a tub, spread a generous amount over the dill.
- Finish with 2-3 pieces of smoked salmon. Sprinkle some fresh black pepper over the top for extra flavour.
Image and Recipe via The Pescetarian and The Pig
Don’t avoid vegetables altogether if the bitter taste is enough to make your taste-buds cringe! There are a variety of ways to disguise your greens by juicing with some yummy fruits instead. Add orange, strawberry, apple or even banana to your juice – and you won’t even taste the kale!
Citrus Beet Juice
1 large red beet
1 large pink grapefruit
- Peel and chop the beet, oranges, grapefruit, apple and carrots. Mix together in your favourite juicer, and add some ice if you enjoy your juice cold.
- Squeeze the lime when you’re done, and mix with a spoon before serving. If you don’t like the taste of pulp, simply squeeze the oranges and strain the pulp before including them in the juice.
Handful of kale leaves
Handful of baby spinach
2 granny smith apples
- Combine all of the fruits and vegetables together in your favourite juicer. Add an entire lime if you prefer your juice on the zesty side.
- Remove and strain if you don’t enjoy a juice with lots of body and pulp. If the flavour is true strong, simply add a few splashes of water to dilute the flavour.
Images and Recipes via Family Gone Healthy
Whether you’re choosing to eat light in the lead up to summer, or simply don’t have enough time to make a complicated meal, it’s always a great idea to have a few easy recipes for those busy days ahead.
Try some of these yummy (and healthy) snacks which will take less than 5 minutes to prepare!
Stuffed grape leaves
Try this traditional Mediterranean dish if you love the taste of something quick and fresh for lunch. Simply boil some rice, and add your favourite crunchy vegetables for a snack or side dish when you’re feeling peckish. Serve with lemon slices for extra zest!
Baked onion rings
A healthier alternative to a classic recipe, this is a guilt-free way to enjoy a delicious snack when you’re at home. Chop some slices, then season with rosemary before baking for 5 minutes on a high heat.
Make your favourite raw energy balls to keep in your handbag if you’re feeling hungry throughout the day. Prepare with rolled oats, sunflower seeds, blueberries, and a pinch of cinnamon for a tasty snack.
While the title of this may prove difficult to swallow, add some sweet fruits to disguise the taste of green veggies. Orange, banana, and a few strawberries mixed with spinach is a perfect treat at any time of the day.
Transform a traditional bruschetta recipe by using wholemeal or grain bread instead of something like a baguette. Chop tomatoes, basil leaves, olive oil and a pinch of salt to create a delicious topping.
Images via Greatist, The Trainee Chef, Eat To Thrive, Toriavey, Where The Cookies Are
Does anyone else find it difficult choosing what you can and can’t eat before a workout? What about after a workout?
To maximise your potential and boost your metabolism, it’s important to nourish your body enough and prevent the feeling of burnout. Below are just a few things to eat before and after your next workout.
Before your workout
Start with some non-fat yoghurt and add a few grains and fresh strawberries to keep your tummy full and satisfied.
If you’re out of time and need something quick and easy, prepare a shake. Combine your favourite whey protein, with 2 teaspoons of coconut oil for a sweet drink.
Carbohydrates will keep your feeling full and maximise your workout, so enjoy a delicious bowl of oats, with a handful or dried fruit and nuts.
After your workout
After your workout, enjoy a tasty snack of rice cakes and almond spread. Not only is this a healthier alternative to bread, but it also tastes delicious. A few drops of honey over the top is also a nice touch!
Apples and cheese
Stick to the basics, and chop one apple with a low-fat cheese. If you’re running late to the gym, pack this into a zip-lock bag and enjoy whilst you’re on-the-go.
Kickstart your metabolism by enjoying a healthy green smoothie after your workout. Blend a few baby spinach leaves, 1/2 cup yoghurt, 1 cup almond milk, half a banana, and ice for a tasty smoothie.
Image via Inspired Taste
The next time your meal is tasting somewhat lack-lustre, sprinkle some feta cheese over the top if you love it’s salty texture. Just a few cubes of this delicious cheese is bound to have your taste buds yearning for more, and create a taste sensation!
Try just some of the following snacks if you want something savoury throughout the day.
Cucumber feta bites
There’s no denying that cucumber and feta cheese are a match made in heaven, so create these delicious crackers the next time you’re in need of a quick snack.
Use a chopped cucumber as a base, a spoonful of Greek yoghurt for the filling, then top-off with some walnuts for added protein. Serve with a lemon slice for extra zest!
Feel free to slice a cucumber, add the yoghurt and walnuts instead, then roll-up with a toothpick as a tasty appetiser.
Spinach feta grilled cheese
Bring a little life to your toastie by substituting that yellow cheese for some feta instead. Add a few baby spinach leaves in your focaccia, then grill for 2-5 minutes on each side until golden brown.
Feta and scrambled eggs
Not only are eggs delicious at any time of the day, but they are packed with protein to keep your tummy full (and hopefully snack-free). Add some crumbled feta cheese into your eggs and cook on medium heat for 5 minutes. Enjoy with a side of leafy greens and kale for a healthy, guilt-free meal.
Instead of using mozzarella cheese on your next pizza, add some feta instead. The saltiness of the feta cheese is a match made in heaven with capsicum (especially red), and the smell is amazing!
Watermelon feta salad
Bring some life to your watermelon by seasoning with mint, sliced red onion, and crumbled feta cheese. The sweet and savoury flavour are delicious, and ideally made for the warmer months of the year.
How do you enjoy feta cheese?
Images via The Blond Cook, My Wife Can Cook, The Daily Morsel, Goodlife Eats, Budget Bytes