Grab Me On The Go!

5 Healthy And Nutritious Snack Recipes

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By Ilse de Graaf

When it comes to healthy ‘grab on the go’ snacks, forward planning is key. I hear women who all too often find themselves in unexpected situations, a client meeting ran longer than expected or roadworks meant you had to take the long route home from the office. When you live a busy lifestyle (like most of us #momboss’ do!), snacks can save the day! HOWEVER, many snack foods available in stores or gas stations (even the ones marketed as a healthy option) are high in refined carbohydrates and sugar, which can leave you feeling unsatisfied and craving more food. The key is to make sure your snacks are nutritious and contain plenty of protein. Protein promotes fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilizes blood sugar levels. The way to ensure this is by making them yourself!!!

In this blog post, I will be sharing 5 of my favorite snack recipes – YAY!

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Number 1. No bake cashew and cacao energy balls
Energy balls are easily one of my favorite snacks. I love them as a little pre-workout boost or sometimes even a post workout snack! They are super quick to make, no-bake, made with simple ingredients and they taste delicious.

Ingredients
2 cups cashews – you can use raw or toasted.  I soak these for 30 mins to soften them. It makes life easier for the food processor.
1 cup pure egg white protein
0.5 cup unsweetened cacao powder
18 large pitted Medjool dates
2 tbsp filtered water

Method
Mix the listed ingredients together in a food processor or high speed blender
Roll into balls and that’s it, it’s as simple as that!

You can adjust the recipe of course, try substituting dates or prunes and adding desiccated coconut for added texture or orange zest or a different flavor. Energy balls are a great item to experiment with! Another great thing about energy balls is that you can freeze them, just pop a couple in your lunch bag and they will have thawed by the time you are ready for them.

Number 2. Paleo bread with nut butter

Ingredients
1.5 cup almond flour
1.5 cup chia seeds
0.5 cup sesame seeds
1 cup pumpkin seeds
1 cup sunflower seeds
5 eggs
2 tbsp olive oil
1 tsp Himalayan sea salt

Method
Preheat your oven to 340F.
Place the almond flour and eggs in a food processor or mix in a big bowl with a stick blender – whichever you prefer.
Add the rest of the ingredients and blitz briefly – you want to keep a decent crunch so don’t go crazy.
Distribute your dough into a loaf tin lined with baking paper.
Add some nuts and seeds on top for decoration.
Bake for approximately 45-50 minutes or until lightly browned on top.
Cool completely before cutting.

I like to slice up my bread and put it in the freezer so that it keeps for a long time. You can take a slice out in the morning, toast it and carry it in your lunch bag with a jar of your favorite nut butter. I personally love cashew butter, it’s so silky smooth and creamy. You can also use paleo bread as a vessel for all of your favorite toppings if you have more time, try it with hummus and cucumber, avocado and feta or a spread of your choice.

Number 3. Wholefood trail mix cookies
Cookies bring back so many comforting feelings of childhood, but these are cookies with a difference – they are HEALTHY. There’s absolutely no guilt with any of my recipes in this post.

Ingredients
1 flax egg (1tbsp ground flax seed + 3 tbsp filtered water)
0.5 cup nut butter
1.5 cup gluten free rolled oats
0.5 teaspoon ground cinnamon
0.5 teaspoon Himalayan sea salt
1 tbsp chia seeds
0.5 cup raw honey
0.5 cup dried cranberries and raisins
0.5 cup hemp hearts
0.5 cacao nibs

Method
Preheat oven to 350°F and line a cookie sheet with parchment paper.
Whisk together the flax egg and allow it to setl for 5 minutes.
Add the oats, cinnamon, sea salt, chia seeds, nut butter, and honey.
Stir and fold the ingredients together until well combined.
Add the cranberries/raisins, hemp hearts, and cacao nibs.
Scoop 2 tbsp of dough onto the prepared baking sheet.
Using a fork gently flatten cookies.
Bake for 12-15 minutes, until golden brown on the edges and firm to the touch.
Remove from the oven and don’t touch cookies for 10-15 minutes – You need to allow for the cookies to be completely cool before removing them from the pan.
Store cookies in the fridge for up to one week or again (like most of my recipes) you can freeze them.

Number 4. Hormone balancing bars
These bars may look super indulgent and they even taste like it too but do you know what? They are packed full of goodness and will leave you feeling satisfied for longer. The hormone balancing part comes from the flax and pumpkin seeds used in this recipe. They can be linked to supporting women’s hormones during their cycle. For this reason they are also a great snack to share with your female friends at parties or gatherings!

Ingredients
0.75 cup ground flax seeds
0.5 cup pitted Medjool dates or prunes
0.5 cup desiccated coconut
0.5 toasted pumpkin seeds
0.25 cup cacao nibs
0.25 cup cacao powder
2 tbsp coconut oil
2 tbsp nut or seed milk
1 tbsp nut butter
0.5 tsp cinnamon
Pinch of Himalayan sea salt
0.5 cup dried crushed roses or flaked sea salt for garnish

Method
In a food processor or high speed blender, combine the flax seeds, dates, coconut, pumpkin seeds, cacao nibs, cacao powder, coconut oil, nut milk, nut butter, cinnamon, and salt.
Blend on medium speed until you see a dough forming.
Use your hands to press the dough evenly into a baking paper-lined pan.
Top with dried crushed roses and a dash of flaked sea salt.
Refrigerate for 2 hours or until firm.
Store the bars in the fridge for up to one week

Number 5. Parsnip and blueberry muffins
I’m forever looking for ways to include vegetables in every dish, that goes for dessert too! Vegetables can add a moistness which is great in baking (try adding beetroot to chocolate cake and you’ll see what I mean). These muffins are portable and mess free, the perfect snack whilst on the move.

Ingredients
4-5 parsnips peeled and chopped
0.5 cup buckwheat flour
0.5 cup almond flour
0.5 cup tapioca flour
1 tsp baking powder
0.5 tsp baking soda
0.5 tsp Himalayan sea salt
0.5 cup coconut oil
0.5 cup coconut sugar
0.5 cup unsweetened almond milk
1 tsp lemon juice
1 tsp vanilla extract
1.5 cup of blueberries

Method
Boil parsnips for 20-30 minutes or until soft when pricked with a fork.
Drain immediately once done.
Whizz in a food processor until pureed.
Combine all the flours, baking soda, baking powder and salt.
Preheat oven to 350 F.
Using a hand mixer, beat coconut oil and sugar in a large mixing bowl.
Add in the turnip puree and mix in well.
Add almond milk, lemon juice and vanilla, stirring well to incorporate.
Add the dry ingredients into the wet mixture, mix to combine.
Fold in the blueberries.
Distribute between 12 muffin holes.
Bake for 25-30 minutes until a toothpick comes out clean.

Cooking and trying new recipes is a skill you have to master. But here’s the good news: you have the ability to learn any skill in life! Look at it as an investment in time (the more you practice, the better and faster you become) and in health (you’re taking care of your body because you’re feeding it the right way). The more often you make a recipe, the easier it becomes. You will also manage other recipes faster, because you’re continuously improving your kitchen skills!

What recipe are you going to try this week Ninja? Let me know in the comments.

I hope you enjoyed reading, I would love to see your creations on social media #WLNrecipes.

xx Ilse

Founder & Coach
Weight Loss Ninja