Snacks

14 Ways To Improve Your Health On Your Commute To Work

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August 8, 2016

5 Days of Healthy Snacks

Did you know that the more often you eat the more fat you’ll shed? Eating regular, small portions of  nutritious foods will help make you healthier and happier, not to mention your waistline will love you!

To get you started on your healthy journey, we’ve put together 5 days of healthy snacks that will curb your cravings and keep you fuller for longer.

RELATED: Beef and Mushroom Noodle Soup Recipe

Peanut butter banana and apple bites

Thick apple wedges topped with a dollop of peanut butter and banana slices are the perfect afternoon pick-me-ups to get you through your 3pm slump.

Apple chips

When you’ve got the nibbles and don’t fancy the guilt that comes from wiping out a whole bag of Doritos, homemade apple chips pack all the punch of pre-packaged goods minus the risk of the dreaded bloat.

All you need is two tablespoons of sugar, one tablespoon of ground cinnamon, and four thinly sliced apples. Simply core and slice the apples, coat them thickly in the combined sugar and cinnamon, and bake in the oven for two hours.

Fruit salad

Whoever said you couldn’t make friends with salad clearly never indulged in a fresh bowl of juicy, fresh fruit. From potassium rich bananas to antioxidant rich blueberries, seasonally selected fruits hold a range of dietary benefits and will give you the perfect energy boost.

RELATED: Top Snack Hacks to Beat the 3pm Slump

Cottage cheese filled avocado

This fruit and dairy combo is a clear winner for when you’re craving something rich, creamy and a bit savoury. Remove the pit from half an avocado and fill the space with two-ounces of cottage cheese. This tasty snack will score you a good dose of protein and healthy fibre.

Canned tuna and whole-wheat crackers

There’s nothing fishy about this mouth-watering, wholesome combination. With plenty of omega-3 and lean protein this is a winner in our eyes.

August 21, 2015

Spinach and Walnut Bruschetta Recipe

Treat yourself to a light and healthy dinner of bruschetta with a twist. Substitute the tomatoes for fresh spinach and walnuts for a savoury dish suitable for lunch or even a snack.

RELATED: Strawberry, Spinach and Bacon Salad Recipe

Ingredients

100g baby spinach

4 slices wholemeal bread

1 clove garlic

2 tablespoons olive oil

50g goats cheese (cubed)

2 tablespoons walnuts

Method

  1. Heat a saucepan with olive oil, and carefully cook the spinach until soft. Let it steam for a few minutes then turn down the heat.
  2. Toast the bread, drizzle with olive oil and some garlic to taste.
  3. Arrange the spinach, cheese and walnuts before serving.

Image via Pinquin Foods

August 13, 2015

How To Make Italian Antipasti

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.

RELATED: Make Your Own Cheese Platter

Try these yummy antipasti dishes which are appropriate as an appetiser, snack with drinks, or part of a three course meal at home.

Meat

A traditional dish is nothing without a side of meat, and this is usually salami, pepperoni and prosciutto.

Olives

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.

Seafood

Experiment with a few different seafood styles such as smoked salmon strips, fresh tuna and sardines.

Fruit

Delicious melon and seasonal grapes taste amazing with cold meats.

Nuts

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.

Vegetables

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.

Cheese

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

July 10, 2015

7 Delicious Summer Picnic Snacks

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.

RELATED: Summer Beetroot Salad Recipe

Fruit kebabs

Make your very own fruit kebabs with the essentials such as strawberries, bananas, kiwi fruit, melon, and pineapple – 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.

Baguette

Bring your favourite baguette bread packed with sliced tomato, fresh basil, mozzarella cheese, salami and a touch of garlic to taste.

7 Delicious Summer Picnic Ideas

Berry salad

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.

7 Delicious Summer Picnic Ideas

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!

7 Delicious Summer Picnic Ideas

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.

7 Delicious Summer Picnic Ideas

Strawberry caprese salad

For a modern take on a traditional classic, try this refreshing strawberry salad with fresh mozzarella.

7 Delicious Summer Picnic Ideas

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.

7 Delicious Summer Picnic Ideas

Images via By Stephanie Lynn, Say Yes, Two Peas and Their Pod, Bakers Royale, Gourmet Traveller, How Sweet Eats

July 8, 2015

5 Healthy and Easy Mezze Recipes

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.

RELATED: Food Cravings – What You Really Need Instead

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.

5 Healthy and Easy Mezze Recipes

Greek salad

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.

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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.

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Grilled octopus

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!

5 Healthy and Easy Mezze Recipes

Lentil salad

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.

5 Healthy and Easy Mezze Recipes

Images via A Nutritionist Eats, Travel and Leisure, Damn Delicious, Dana Slatkin, The Daily Meal, Kalyn’s Kitchen

May 5, 2015

10 Quick and Easy Appetisers

Next time you’re throwing a dinner party, why not serve a few different appetisers instead of a main course? Not only are they quick and easy to prepare (seriously, each appetiser takes about 10 minutes), but they taste amazing and are so versatile!

RELATED: Clean Spaghetti Bolognese With Zucchini Noodles Recipe

Here is a few of our go-to appetisers which are appropriate for any type of occasion:

Spring garden salad

Try a classic spring salad featuring seasonal crunchy vegetables with a delicious dressing – perfect for the entire family. If you want to add a little extra texture to this salad, feel free to add some some asparagus and peas into the mix.

1

Crostini

Who can resist a classic crostini? They’re bite-sized, easy to eat standing up and taste amazing! Experiment with some of your favourite toppings such as salmon, chicken, turkey and even vegetarian options.

2

Prawn stir fry

Prepare a delicious prawn stir fry for your guests for lunch or even a late dinner. Make sure you don’t forget to add the soy sauce before serving, and add something sweet such as grapefruit or orange essence for a sweet taste.

3

Tomato, feta and green beans

A classic green bean salad is a standard dish for most households, especially during the warmer months of the year. To make sure your salad has a little extra crunch, add the green beans at the end and cook for only 3-5 minutes.

4

Zucchini ciabatta

Zucchini are so quick and easy to prepare, especially if time is not on your side! Drizzle the ciabatta bread with some olive oil and grill until golden brown.

5

Vegetable frittatas

Combine the best of eggs, red onion, parsley, chives and basil into a fine paste, then grill into small patties. Cook until golden brown, then serve with fresh vegetables at room temperature.

6

Red cabbage salad

There are few things which are healthier than a red cabbage salad, but we’re keeping things tasty here! For a light, tangy flavour, squeeze the juice of half a lemon over the top and add some of your favourite summer fruits into the recipe. We recommend sliced strawberries or red apples.

7

Cucumber and avocado rolls

To really impress your guests, create this easy cucumber roll recipe featuring delicious avocado. Simply slice the cucumber, then add one tablespoon of mashed avocado into the centre.

8

Prosciutto wrapped asparagus

For a quick appetiser to enjoy on-the-go, nothing beats this amazing prosciutto wrapped asparagus. Grill for just a few minutes, then drizzle some olive oil and lemon over the top.

9

Fig and cheese flatbread

Finally, we’re finishing up with this delicious flatbread. Buy it made, warm it over a hot pan, and add some sliced gorgonzola cheese, fig and drizzled honey over the top.

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Images via Sunset, Style and Cheek, Taste, J Bean Cuisine, BBC Good Food, Good To Know, The Perfect Pantry, Pure Ella, Eight Wild Boars

April 29, 2015

Quick Fruity Crepe Ideas

The initial thought of a crepe might bring about a mental image of sugar, chocolate, with a side of fruit. But it is important to say that not all crepes are bad for you! Indulge in our top 5 healthy crepe ideas which not only keep you full, but are so quick and easy to create.

RELATED: Traditional French Toast Recipe

Peanut butter and banana crepes

Stick to a slightly more conventional crepe which involves none other than banana and peanut butter. Use just one tablespoon of peanut butter for a savoury taste and why not add some honey to make it extra sweet?

5 Quick Fruity Crepe Ideas

Apple and cinnamon crepes

What’s better than a delicious rolled apple crepe? To keep with the soft consistency of the batter, gently grill the apple for 5-10 minutes, then sprinkle some cinnamon over the top before serving.

5 Quick Fruity Crepe Ideas

Strawberry fig crepes

Perfect if you have a few fruits around the kitchen which are too ripe to eat on their own. Mash together the strawberry and fig into a soft puree, then smooth over the inside of a crepe. That’s it, so easy!

5 Quick Fruity Crepe Ideas

Pear French crepes

Take that traditional French recipe and serve with a generous side of pear. Simply mash half of a ripe pear, then season with cinnamon for a taste sensation. Hold the cream if you’re watching your weight – it isn’t necessary for this recipe.

5 Quick Fruity Crepe Ideas

Lemon and raspberry crepes

Finally, one of our all-time favourites: the lemon and raspberry crepe. It might seem like a weird combination, but the result is a perfect fusion of sweet and sour without any nasty additives.

5 Quick Fruity Crepe Ideas

Which crepe would you try? We’re still very much sold on number 1…

Images via Foodie Fiasco, Julia’s Album, Crepini, Pinlavie, Diethood

March 20, 2015

Easy Prawn And Avocado Wraps

If you don’t have time to make yourself a delicious dinner, try one of our quick wraps instead. They require less than 5 minutes of your evening, and taste amazing!

This week we’re featuring prawn and avocado (of course), with red capsicum and capers inside of a delicious wholemeal wrap.

RELATED: Avocado And Cherry Tomato Toast 

Ingredients

200g freshly peeled prawns

1/2 red capsicum

1 cucumber (diced)

1 tomato (diced)

1/2 avocado

1 tsp capers

Handful of baby spinach and rocket

4 wholemeal wraps

Method

  1. Lightly warm up the wraps over a pan, and set aside.
  2. Combine the prawn meat, capsicum, cucumber, tomato and avocado into a bowl.
  3. Transfer the mixture onto the centre of the wrap, then top with capers, baby spinach and rocket. Fold each wrap, and use a toothpick to keep them secure.

Image via Ocado

March 2, 2015

Papaya And Coconut Muffins Recipe

Serves 12

Preparation time 10 minutes

Cooking time 20 minutes

Ingredients

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

Method

  1. Pre-heat oven to 180oC.
  2. Over a low heat, heat butter on stove until melted. Allow to cool.
  3. Combine flour and coconut in a large bowl and mix.
  4. 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.
  5. Place muffin cases into a standard muffin tin and spoon a heaped tablespoon of mixture into each one.
  6. Bake for 20 minutes or until a skewer inserted into the middle comes out clean.
  7. Cool for 10 minutes before removing from the muffin tin.
  8. Top with extra shredded coconut and finely diced papaya.
December 21, 2014

Delicious Croque-Monsieur Recipe

More than just your typical ham and cheese toastie, a croque-monsieur is a delicious snack perfect for breakfast, lunch, or even dinner. Originating as a quick snack in French cafés and restaurants, there are also many variations which include tomato, smoked salmon (instead of ham), sliced potatoes, the list goes on!

RELATED: Baked Eggs in Ham Cups Recipe

Ingredients

Béchamel Sauce

2 tbsp butter

1 tbsp flour

1/2 cup milk

1/4 cup Grana Parma

Salt and pepper

Sandwich

2 slices French crusty bread

1 tbsp Dijon mustard

2 slices smoked ham

3 slices Belgioioso Provolone Cheese

Method

  1. Start by melting one tablespoon of butter into a small pan. In another bowl, add the flour and whisk for 2 minutes or until it begins to slightly foam.
  2. Add the milk and Grana Parma to the mixture, and keep whisking until it’s smooth and lump-free. Season with salt and pepper.
  3. Spread one side of the bread with Dijon mustard, one layer of ham, and two slices of provolone. In the meantime, melt the other tablespoon of butter and preheat your broiler.
  4. Rest the bread into the melted butter and toast for 1 minute. The provolone should be sitting at the top of the bread – toast for an additional minute so the cheese can melt.
  5. Now place the bread over the ham and cheese, and top off with the remaining provolone. The bread should be toasty and golden brown by this point, so you can add some of the béchamel sauce over the top of the sandwich. Sprinkle with Grana Parmesan.

Image and Recipe via Foodness Gracious

December 7, 2014

Apple and Tahini Toast Recipe

Enjoy a delicious breakfast packed with natural fibre and sesame seeds as an essential way to start your day. If you wanted to make this even sweeter, drizzle some raw honey over the top for some extra flavour – yum!

RELATED: Mediterranean Baked Sweet Potato Recipe

Ingredients

4 slices wholemeal bread

1 apple (cored and thinly sliced)

2 tablespoons organic tahini (or you can make it yourself)

2 tablespoons raw honey

Fresh thyme

Sea salt (optional)

Instructions

1. Toast your bread, and let it cool down on a rack. If you want the bread to be extra crunchy, pop it into the grill for 10 minutes at 180ºC.

2. Spread a thin layer of tahini on each slice of bread. Arrange the apple slices, drizzle with honey, then finish with some fresh thyme and optional sea salt for a tangy taste.

Image and Recipe via Tasty Yummies

November 9, 2014

Healthy Baked Asparagus Fries

Do you want something crunchy and filling without packing on the extra calories? Create this healthy alternative to traditional fries which are crispy, healthy and delicious! Pop these straight into the oven for a guilt-free meal which is perfect for picky eaters, and even children.

RELATED: Check out the 5 Healthy Comfort Foods here

Ingredients

1 cup breadcrumbs

1/2 cup grated Parmesan cheese

1 pound asparagus (trimmed)

1/2 cup all-purpose flour

2 large eggs (beaten)

Method

  1. Preheat the oven to 425ºF or 200ºC, and apply a baking sheet on tray or even coat with Canola oil.
  2. Combine the breadcrumbs and Parmesan into a large bowl, then set aside.
  3. Work in small batches to cover the asparagus in flour, then eggs, and finally into the Parmesan cheese and breadcrumbs.
  4. Place the asparagus in a single layer on the baking sheet, then bake for 10-15 minutes or until golden brown.

Image and Recipe via Damn Delicious

October 7, 2014

Sugar-Free Snack Ideas For Your Sweet Tooth

The next time you’re feeling peckish and looking for an afternoon meal, pass on the preservative-filled snacks and try something that’s a little bit healthier for your overall wellbeing. Not only are sugar-free snacks quick and easy to whip-up, but can be enjoyed at almost any time of day.

RELATED: Check out How To Beat Cravings and Post-Meal Snacking here

Strawberry creme truffles

Make these delicious strawberry creme truffles if you have a soft spot for berries, or simply if they’re just in season! The filling is so soft that it just melts in your mouth, and they are also gluten free, grain free, and paleo friendly as well.

Sugar-free Snack Ideas For Your Sweet ToothSoft pretzels

Who doesn’t love a traditional pretzel recipe? The great thing about this delicious snack is that the pretzels are gluten-free and completely made from scratch – so you know exactly what goes into the recipe. Serve with a side of sweet sauce to infuse the salty taste of the pretzel.

Sugar-free Snack Ideas For Your Sweet Tooth

Pumpkin seed bars

Prepare these bars a few days earlier to enjoy them as a snack if you’re feeling hungry at home, or simply if you’re on-the-go. Use organic honey and your favourite seeds for a genuine taste without the hassle of any extra refined sugar.

Sugar-free Snack Ideas For Your Sweet Tooth

Images via No Gluten No Problem, Lexie’s Kitchen, My Whole-food Life

October 7, 2014

How To Increase Your Metabolism

Noticed that your metabolism is slow and sluggish especially with age? There are a few different ways to boost it up again, in order to burn more calories and avoid feeling constantly bloated. While you can’t exactly change your genetics, age or body type, you can control your metabolism by following these 4 easy steps.

Lift

While there are many benefits of lifting weights, one of them is directly linked to your metabolism! An average persons resting metabolic rate is higher when regularly lifting weights, so you’re burning calories at a much faster frequency.

Drink up

One of the ways the body burns calories is by drinking lots of water, so remember to keep hydrated throughout the day. Carrying around a water bottle is a great idea if you’re constantly on-the-go, and can’t find the time to drink the standard 8 glasses a day.

Eat often

Avoid skipping meals or sticking to three strict meals a day – this will only slow down your metabolism over time. The best way to kickstart it is by snacking regularly and keeping meals small and nourishing throughout the entire day. Enjoy a snack every 3-4 hours to keep your metabolism in-check.

Spicy foods

One of the age-old tricks to boosting your metabolism has to be spicy foods. Natural chemicals are found in peppers, chilli’s and curries which can quickly boost your metabolic rate – but remember that this is only a temporary solution.

Image via Stock Photo

September 10, 2014

Healthy Snack: Cottage Cheese

It’s not exotic like feta, but cottage cheese is one of the healthiest cheeses on the market. It is an invaluable source of protein and contains healthy fats, said to help prevent diabetes. It is also high in calcium, which is good for your bones.

Cottage cheese is an extremely versatile cheese and can be eaten with almost anything. You can put it in pasta, on pizza or whip it into a cheesecake. Today, we’re keeping things healthy, and have compiled a list of my favorite tasty – and healthy! – cottage cheese snacks.

Cottage cheese and cantaloupe

Cottage cheese can be enjoyed with almost any fruit, but this one is an old favorite. Using half a raw cantaloupe as a bowl, scoop out the seeds in the center and fill with cottage cheese.

Cottage cheese on crackers

Again, you’re welcome to add anything you can fit on a cracker. Personally, I enjoy spreading some peanut butter on a multigrain cracker, covering it in cottage cheese, and a tiny drizzle of honey to sweeten.

Cottage cheese omelet

Cottage cheese is a tasty additive to any egg dish. I make a delicious omelet with mushrooms, onion and cottage cheese. It is also great with tomato and basil.

Cottage cheese-filled Pierogi

A great filling for a traditional Polish dish, and great for sharing with the family. Lucky for you, we recently posted the  recipe too!

Cottage cheese and banana bruschetta

Made famous by Australian health and fitness guru, Michelle Bridges, banana bruschetta will satisfy those sweet cravings.

Image via doctorkas.com

July 29, 2014

Healthy Muesli Bars Recipe

Want to create something healthy and nutritional for the kids and the entire family? Muesli bars are a yummy snack which can be eaten both at home, or packed for a treat on-the-go. Free from milk and eggs, this recipe will be perfect for everyone since it’s full of antioxidants and makes a perfect snack for any time of the day.

Ingredients

2 eggs

200 g (2 cups / 7 oz) rolled oats

1/2 cup desiccated coconut

1/2 teaspoon ground cinnamon

1/2 cup cranberries

1/4 cup honey or pure maple syrup

1/4 cup macadamia nut oil (or you can use olive oil, coconut oil etc..)

Directions

  1. Start by preheating the oven to 180°C (or 350°F).
  2. Line your deep tray with baking paper, or alternatively spray with canola oil.
  3. Then mix all the ingredients together and spread onto the tray. Make sure to press down on the mixture so it is completely flat and even.
  4. Bake until the entire tray is golden brown, then remove from the oven and leave to cool. Once they have cooled down, cut them into even pieces and serve.

Recipe via Dani Stevens

Image via Butter Baking

July 14, 2014

6 Healthy Late-Night Snacks

Can you count how many times it’s late at night and you’re craving something to eat just, well, because? Eating past 7-8pm is not recommended since the body won’t get enough movement and instead the food is stored as fat. What if you’re really hungry and can’t quite resist a snack? Here are some foods which won’t cause a whole lot of trouble at night, but try to wait an least an hour before hitting the sack!

Blueberries

Blueberries are packed with antioxidants and are full of fibre so enjoy a handful if you’re feeling peckish. Blueberries are also a superfood full of vitamin C and vitamin E, and have a relatively low sugar intake compared to other fruits. Enjoy over a cup of yoghurt if you’re feeling extra hungry.

Veggie sticks

If you’re craving a packet of dry chips late at night, try some chopped carrot pieces instead. The munching will make it seem like you’re eating chips, but with all the added health benefits of this versatile vegetable. Carrots are filled with vitamin A, help to improve vision and contribute to clear skin. Enjoy with some hummus for extra flavour.

Green tea

Most of the time, many people confuse the feeling thirst and hunger. This almost always ends up in eating a big meal when we aren’t even craving it! Green tea is a fantastic option since it will relax your body right before bed, and is packed with L-theanine which is also a natural remedy for anxiety and stress.

Natural popcorn

A handful of air-popped popcorn is sure to do the trick if you’re feeling peckish at night. Don’t even think about adding salt and butter, rather sprinkle a bit of cinnamon to keep it sweet.

Apple

Apples are a great option if you’re craving something sweet at night, since they are low in calories and also have a low GI. They are a naturally sweet fruit, and will surely keep you full and snack-free for the rest of the evening. If you just can’t resist, spread a small amount of peanut-butter for a sweet topping.

Dark chocolate

Unlike milk or white chocolate, remember that darker is better. Aim for dark chocolate which is higher than 70% since anything below that mark contains more added sugar per bar. Dark chocolate is filled with healthy antioxidants, so enjoy a few pieces if you aren’t afraid of the bitter taste.

Image via Stir Food

By Felicia Sapountzis

June 25, 2014

Healthy School Snacks For Kids

Packing your kids a healthy and tasty school snack is often a rarity. They either come home with the same packed lunch which as been left untouched, or bought something from the school’s canteen. Stick to simple foods with lots of vibrant colours that will no doubt catch their interest.

Fruit salad

Fruits are nutritious snacks which are packed with energy and taste super sweet which children love. Depending on what season we’re in and what’s on offer at the supermarket, try to make a vibrant fruit salad and be sure to include some of your child’s favourites into the mix. Grapes, watermelon slices and apple are hassle free and don’t require forks and other utensils either. Simply pack them into a zip lock bag and they’re sure to be a hit.

Sweet potato fries

Fries are always well received by children, but try the healthier route and cook them up some sweet potato chips instead. They are healthier than your regular potato and are filled with necessary vitamins and nutrients but still taste like a regular chip. Just prepare them the night before, and store in your children’s lunch box.

Mini pizzas

Prepare mini pizzas which are yummy and nutritious for lunch or dinner snacks. Pop on some of your child’s favourite toppings, and try to include cooked capsicum and carrot for an extra boost of vitamin C. Create a design such as funny faces with your child the night before, and let them help out to create their perfect mini pizza.

Yoghurt

Nothing beats a yummy yoghurt for a healthy snack at any time of the day. Packed with fruits and has a creamy consistency, they are a rich source of calcium and contribute to healthy teeth and bones.

These are just a few suggestions which are easy to prepare, and will give your child a boost of energy at school. If your child is picky with vegetables, add a few pieces of carrot and cucumber to a fruit salad. It will even out the sugary treats and give them a portion of their daily serving of vegetables.

What are some of your favourite school-snacks for kids? Share with us in the comments below. 

Image via Chef Mom

By Felicia Sapountzis

May 19, 2014

Black and White Raspberry Slice

With Mother’s Day fast approaching, Philadelphia has created five exciting and inspiring recipes to help make something special for their mum next Sunday. Here is the first:

Serves 12 

Preparation Time 15 minutes                         

Cooking Time 55 minutes 

Ingredients 

125g Philadelphia Block Cream Cheese, softened

¼ cup caster sugar

1 egg, lightly beaten

¼ cup white chocolate chips

1½ cups flour

1¼ cups caster sugar, extra

½ cup cocoa

1½ teaspoons bicarbonate of soda

150g butter, melted

½ cup milk

1 tablespoon vinegar

2 eggs, extra, lightly beaten

1 teaspoon vanilla essence

200g frozen raspberries

Method

  1. Beat the Philly and sugar with an electric mixer until smooth. Beat in the egg then stir through the white chocolate chips.
  2. Sift the flour, extra sugar, cocoa and bicarb soda into a mixing bowl. Combine the butter, milk, vinegar, extra eggs and vanilla then stir into the dry ingredients until combined.
  3. Pour the mixture into a greased and paper lined 30cm x 25cm slice pan. Dot the top with spoonfuls of the Philly mixture and swirl through gently with a knife. Lightly press the raspberries over the top. Bake in a moderate oven 180°C for 40–45 minutes or until cooked. Allow to cool on a wire rack for 10 minutes before removing from the pan. Cool then cut into squares. Serve as required.
May 1, 2014

5 Tips To Beat The Easter Bulge

Easter is a joyous occasion and we all look forward to enjoying some time off to relax, spend time with family and friends and of course indulge in Easter treats. And for most of us, food is at the heart of our Easter celebrations, but for those struggling with their weight, this can represent a stressful and confronting time.

But armed with some simple tips, from Andrea Baker from The Biggest Loser Retreat, Easter needn’t be a time where a focus on diet can spoil enjoyment or celebration.

1. Don’t deprive yourself. Depriving yourself at a time when temptation is high can lead to a binge or blow out. Instead, choose morning tea as the time to have your treats rather than later in the day or after dinner when your body will not have as much time to burn these extra calories as fuel.

2. Choose quality over quantity. Instead of buying mountains of cheap Easter eggs that you may feel compelled to eat ‘because they are there’, invest in good quality dark Belgium chocolate. The extra you spend will be saved in calories.

3. Make a pact with yourself to walk every day over Easter. An easy 30-minute walk everyday will help you burn the extra calories and make you feel in control of your eating when you are offsetting it with some exercise.

4. Distract your cravings. If you have had your quota of treats but are still craving more, let yourself be distracted by something else for 15 minutes to see if the craving passes. If it doesn’t, don’t deprive yourself, have some, but use the tips above to monitor your intake.

5. Choose a healthier chocolate option. Rather than store bought chocolate, why not make a healthy chocolate cake like the recipe provided by our Executive Chef David Hunter. It is not only delicious, nutritious and guilt free, but the kids will love it too.

April 16, 2014

How To Indulge In Foods You Love With Self-Control

Feel guilty about indulging in premium, high-flavoured snacks and meals? A leading premium food expert shows how indulgent foods can be enjoyed anywhere, anytime if you set boundaries, plan ahead and remain in control.

Michael Carp, managing director of Kez’s Kitchen, says: “Some of the tastiest, premium foods that we enjoy the most shouldn’t be associated with feelings of guilt – as long as you set boundaries, and you may need to adopt a new mindset around indulgences to set those boundaries.”

Michael suggests these 6 tips to indulging in high-flavour foods with self-control:

Know thyself

Many of us have a weak point in our day where we’re most likely to snack to get over a slump in energy. Know your weak point and reserve an indulgent snack for this time of the day, if you can.

Stick to a ‘once a day’ rule

If you’re allowing yourself one treat a day, make it something to look forward to. “Make it a small, high-quality treat that’s memorable. You don’t need to go overboard with a meal-sized muffin. Our Taking Cafe Home range was created for this exact purpose – so you can enjoy a premium, café-quality treat such as a Melting Moment or Vienna Éclair, without actually going to a café,” he says.

Develop the right mindset

Think snacking leads to weight gain? “Often, spreading your food consumption through the day in 5-6 smaller meals can help keep your metabolism firing and working faster. If you get overly hungry between meals, you could easily be tempted to eat larger amounts at set meal times, so snacking can potentially help curb your appetite so you eat a normal-sized meal for dinner rather than binge eating,” he says.

Choose the right environment

“Enjoying an indulgent snack with a good coffee or tea for 15 minutes in a quiet area will help you maximise enjoyment from it. It’s about the whole experience, not just the treat itself,” Michael says.

Share with others

Make an indulgence even more satisfying by enjoying a treat with someone else. “Having a treat over coffee with a friend, for instance, can help stimulate good conversation, boost your mood and increase your overall psychological wellbeing,” he says.

Eat mindfully

Try to avoid mindlessly snacking while you’re watching TV or at your desk working. These situations make it very easy to overindulge simply because you’re not focussed on how much you’re consuming.

March 31, 2014

Why Do I Always Feel Hungry? (Cont’d)

What are foods that won’t fill me up?We all think pretzels are low-fat but they don’t do the trick. We just want more and more. Also they won’t fill you up. The best thing to eat is popcorn? it has the same amount of calories but will make you feel full. Ice cream you may think will fill you up but it won’t. Go for instead a high-energy fruit shake that is fibre-rich and filling.The Hungry Diet

Breakfast

Have one cup of oatmeal with ? cup of low-fat milk with a sliced banana. Also have a full glass of freshly squeezed orange juice.

Morning Grazing

Try an apple or mango with a handful of unsalted mixed nuts.

Lunch

Make yourself a mixed green salad and add a small tin of tuna or slices of ham Always include tomatoes, some low-fat cheese, cucumbers or avocado. The avocado is in season right now and is delicious.

Afternoon Grazing

If you are at work, then eat some more fruit but if you have access to a kitchen, make a whole-wheat sandwich with peanut butter.

Dinner

Either have grilled swordfish with stir-fry vegies or a chicken stir-fry with loads of vegetables such as spinach, Bok Choy, beans and broccoli with a half cup of brown rice.

Dessert

Have low fat yoghurt with fresh strawberries and berries. Frozen berries are just as good if you can’t find any fresh ones.

December 3, 2000