Tag: Lunch

20 Low GI snack Ideas

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Having plenty of small, low GI snacks foods is a great way to stabilize your blood sugar levels throughout the day. A healthy snack consists of some low GI carbohydrates, good quality protein and a little bit of the healthy fats.

To prepare a healthy low glycemic snack, start by choosing your carbohydrates. Raw or lightly steamed veggies; fruits, such as apple, pear, peach, or banana, and fresh or frozen berries make the perfect base. Quinoa, brown rice or flax seed crackers are also a good choice, if you are ok with gluten, wholegrain crackers can be ok too.

For a healthy protein choose unsalted nuts, for example, almonds, pecans, cashews, or walnuts. Nut butters are also great. Don’t forget about seeds – my favorite are unsalted, non-roasted sunflower and pumpkin seeds. Nuts, seeds, and their butters are perfect because they also contain some healthy fats. Some other great protein sources include soft cheeses such as plain cottage cheese, feta cheese, and goat cheese, as well as Greek yogurt, hard boiled eggs, hummus, black bean spread, roasted chickpeas and much more.

20 Healthy Low Glycemic Snack Ideas:

  1. 1 piece of fruit with a handful of nuts;
  2. 1 cup Edamame (soybeans from pod)
  3. ½ cup cottage cheese with ½ cup fruit (optional – 1 tsp of vanilla extract);
  4. 1/3 cup dried apricots with a handful of almonds;
  5. 1 sliced apple with 2 tablespoons peanut butter;
  6. 1 cup raw veggies with 3 tablespoons hummus;
  7. 1 hard boiled egg and 1 cup raw veggies;
  8. ½ cup cottage cheese with herbs or salsa and 1 cup raw veggies;
  9. 1 cup fresh fruit salad with ¼ cup sunflower seeds;
  10. ½ cup grapes with 1 sliced peach and ½ cup Greek style no sugar added yogurt;
  11. 1 sliced pear with 2 tablespoons soft goat cheese;
  12. 1 hard-boiled egg with 1 tomato or 1/3 English cucumber and some sea salt;
  13. 1 cup berries with ½ cup cottage cheese or Greek yogurt;
  14. 1 hard-boiled egg with 1 cup lightly steamed broccoli and/or cauliflower;
  15. 1 cup grapes with 2 tablespoons soft goat cheese;
  16. 1 Iceberg lettuce wedge (about 1/3 of the lettuce) with ½ cup cherry tomatoes and 1/4 cup crumbled feta cheese;
  17. 1 cup sliced veggies with ¼ cup black bean dip;
  18. 1 sliced apple sprinkled with ½ teaspoon cinnamon and ½ cup plain yogurt;
  19. 1 cup berries with ¼ cup sunflower seeds;
  20. 1 cup sliced fruits with 3 tablespoons nut butter;

Pears goat cheese cranberry pistachios.original

Asian mince veggie cups

I love good, quick, easy go-to snacks, and these asian mince lettuce cups are just perfect! Filled with nutrient dense veggies, and packed with protein, they are perfect for a quick brekkie before you race out the door, to grab for the kids after school, to make as a dinner party nibble, or for a summer afternoon picnic. I love the mix of carrot, capsicum, cabbage and coriander! 

Asian mince veggie cups
Yields 10
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Prep Time
20 min
Total Time
50 min
Prep Time
20 min
Total Time
50 min
136 calories
3 g
80 g
6 g
17 g
2 g
89 g
380 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
89g
Yields
10
Amount Per Serving
Calories 136
Calories from Fat 55
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 80mg
27%
Sodium 380mg
16%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 17g
Vitamin A
47%
Vitamin C
11%
Calcium
2%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 500g mince (I used beef, but you could use any mince)
  2. 2 eggs
  3. 2 carrots, grated
  4. 1/2 capsicum, finely chopped
  5. 1 cup red cabbage, finely chopped
  6. 1 Tbsp fish sauce
  7. 2 Tbsp soy sauce
  8. 1 Tbsp crushed garlic
  9. 1 handful chopped coriander
  10. 1 tsp chinese 5 spice
Instructions
  1. Preheat oven to 180 degrees Celcius, and spray 10 holes of a 12 hole muffin tray with olive oil spray. Leave aside.
  2. In a large bowl combine all ingredients and mix well with your hands to combine.
  3. Divide the mince mixture between 10 of the 12 muffin holes and press mixture down.
  4. Bake for about 30 minutes, or until golden.
Notes
  1. Gluten free. Dairy free. Nut free.
  2. Will keep for 1 week covered in the fridge, or 1 month frozen.
beta
calories
136
fat
6g
protein
17g
carbs
3g
more
Nutrilly https://nutrillynutrition.com/

Rainbow quinoa tabouli

This one was a quick throw together recipe from a BBQ I attended last Friday at the in-law’s place, I was asked to make a quinoa salad, and there were some suggestions for other ingredients, so this is what I cam up with! Ended up being a hit, full of colour and nutrients. Definitely one I will make again, plus if you don’t add the dressing straight away it keeps really well in the fridge, so is perfect for meal prepping at the begging of the week (you can see it featured in my meal prepping recipe ideas post here). 

Rainbow quinoa tabouli
Serves 4
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Prep Time
20 min
Prep Time
20 min
282 calories
35 g
0 g
12 g
10 g
2 g
198 g
118 g
2 g
0 g
10 g
Nutrition Facts
Serving Size
198g
Servings
4
Amount Per Serving
Calories 282
Calories from Fat 107
% Daily Value *
Total Fat 12g
19%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 118mg
5%
Total Carbohydrates 35g
12%
Dietary Fiber 7g
27%
Sugars 2g
Protein 10g
Vitamin A
261%
Vitamin C
52%
Calcium
13%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 red onion
  2. 1/2 red capsicum
  3. 1 cup cooked quinoa
  4. 1/2 cup roast pumpkin
  5. 1/4 cup fresh parsley
  6. Handful fresh baby spinach
  7. 2 Tbsp slivered almonds
  8. 2 Tbsp olive oil
  9. 2 Tbsp white wine vinegar
  10. 1 Tbsp wholegrain mustard
Instructions
  1. Finely chop red onion, capsicum, parsley and spinach and add all to a large mixing bowl.
  2. Chop roast pumpkin into bite size cubes and add to bowl.
  3. Add cooked quinoa and toss well to combine.
  4. Heat a small fry pan to medium heat, and lightly toast slivered almonds (be very careful here not to burn them, they will cook very quickly). Add almonds to the bowl and toss again.
  5. In a small jar add olive oil, vinegar and mustard and shake well to combine.
  6. Either pour the dressing over the taboli if serving immediately, or keep separate until serving.
Notes
  1. Gluten free
  2. Dairy free
  3. Vegetarian
  4. Vegan
beta
calories
282
fat
12g
protein
10g
carbs
35g
more
Nutrilly https://nutrillynutrition.com/

Pear, walnut and beetroot salad

Beetroot has to be one of my all time favourite root vegetables, it has a rich, earthy flavour, and is full of antioxidants, vitamins and minerals. It also makes a killer salad when roasted, alas i’ve come up with this hearty pear, walnut and beetroot salad, which is a great year round salad. It makes a great addition to any summer BBQ, or a simple, fresh and hearty side salad during the winter months. I like to make this on a Sunday and take it for lunch on weekdays. I always look forward to lunch whenever I bring it. You could also add feta cheese if you wanted some cheese, but honestly, its great without it!

 tumblr_njt299CF2e1rkoy0co1_1280 tumblr_njt299CF2e1rkoy0co2_1280

Pear, walnut and beetroot salad
Serves 2
Gluten free. Dairy free. Vegetarian. Vegan
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Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
Prep Time
10 min
Cook Time
1 hr
Total Time
1 hr 10 min
386 calories
63 g
0 g
12 g
13 g
1 g
538 g
204 g
23 g
0 g
10 g
Nutrition Facts
Serving Size
538g
Servings
2
Amount Per Serving
Calories 386
Calories from Fat 100
% Daily Value *
Total Fat 12g
18%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 204mg
8%
Total Carbohydrates 63g
21%
Dietary Fiber 14g
54%
Sugars 23g
Protein 13g
Vitamin A
29%
Vitamin C
29%
Calcium
11%
Iron
26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 medium beetroot
  2. Drizzle of olive oil (for roasting beets)
  3. 1 medium pear, chopped
  4. 1/4 cup walnuts, toasted
  5. a few handfuls of greens (beet greens, spinach, rocket etc)
  6. 1/2 cup cooked quinoa
  7. Sprouts, to garnish
  8. Balsamic vinegar
  9. Olive oil
  10. Salt and pepper
Instructions
  1. Preheat oven to 180 degrees Celsius, wash and dry beets, chop in half, then drizzle with olive oil.
  2. Roast for 45-60 minutes, or until tender. Allow to cool, then chop into smaller pieces.
  3. Slice pear and arrange on a platter with toasted walnuts, greens, quinoa and sprouts.
  4. Mix together olive oil, balsamic vinegar and salt and pepper. Drizzle over salad prior to serving.
Notes
  1. Try adding feta cheese for a creamy addition
beta
calories
386
fat
12g
protein
13g
carbs
63g
more
Nutrilly https://nutrillynutrition.com/

Sweet potato and zucchini bombs

This is my second new recipe for the Lorna Jane Floreat Wellness morning with Floreat Chiropractic. I’m really excited about these because they are so super easy, make a great quick snack, in the lunchbox or can be converted to a main meal. They are in between a ball and a fritter, which is why they are a bomb, also because they are so full of nutrients and flavour that they will explode in your mouth!

IMG_3728

Ingredients:

2 medium sweet potatoes, peeled and cut into cubes
1 cup grated and squeezed zucchini
1 large brown onion, diced
2 tbsp olive oil
2 tsp crushed garlic
4 sprigs of rosemary, leaves only
Zest and juice of 1 lemon
Salt and pepper to taste
1 egg
1 cup gluten free flour
Olive oil for frying

Method:

  • Place cubed sweet potato in a saucepan of cold water and bring to boil. Cook for 10 minutes until soft when poked through with a knife.
  • Heat 2 tablespoons of olive oil and sauté onion for 10 minutes on medium/low heat until translucent and golden brown. Add grated and drained zucchini, garlic, lemon zest and rosemary leaves and cook for 3-4 minutes. Drizzle with lemon juice.
  • Strain the sweet potato completely and return to a bowl. Mash with a fork or a potato masher, it’s ok if it’s not completely smooth. Add zucchini mix, salt, pepper, egg and gluten free flour and mix well together.
  • Heat a thin layer of oil in a frying pan until sizzling hot and turn to medium heat. Wet your hands and roll equal amounts of mixture into small balls, a bit smaller than a golf ball. Gently place in a hot frying pan, leaving a little space in between balls. Fry for 2 minutes on each side, until golden brown crust forms, making sure to turn over gently using a fork and a spatula.

Serves 4-8. Prep time 15 minutes. Cook time 20 minutes. Gluten free. Dairy free. Nut free. Vegetarian.

 

Roasted sweet potato hummus

Iv’e been talking to lots of people recently around the topic of healthy snacks. It seems many people are confused about what kind of snacks they should have or if they should eat snacks at all. This recipe is a great way to fill up and get a tonne of nutrients all at the same time! Filled with vitamin A rich sweet potato, nutrient dense chickpeas as well as cumin and lemon for flavour, this hummus will be a hit with your family. I came up with this recipe yesterday for a picnic with friends, and they were in love! Its super easy to make, and you don’t need to feel guilty about having it as a snack.

tumblr_niteuuGzXu1rkoy0co1_540

Ingredients:

2 medium sweet potato
1 tsp olive oil
1 can chickpeas, drained
2 tsp crushed garlic
Juice of 1 lemon
1 tbsp olive oil
1 tsp cumin
Salt and pepper to taste
1/2 cup water (If hummus is too dry)

Method:

  • Heat oven to 180 degree’s Celcius. Line a flat baking tray with baking paper and set aside.
  • Chop sweet potato into 2 cm cubes, toss with 1 tsp olive oil, and make sure sweet potato is fully covered. Bake fr 30-40 minutes in the oven or until golden. Turn once. When done, leave to cool for 15 minutes before continuing.
  • Add all ingredients to a food processor and mix until well combined. If the ingredients aren’t combining well, add half the water and mix again. Repeat if necessary.
  • Keep in fridge covered for up to 10 days.
  • Serve with chopped vegetables, crackers, sourdough bread, on my healthy burgers, as a novel pizza topping, in a middle eastern wrap, with falafels, or simply eat with a spoon!

Serves 6-8. Prep time: 5-10 minutes. Cook time: 1 hour. Gluten free. Dairy free. Nut free. Vegetarian. Vegan.

Zucchini and corn fritters

FullSizeRender (2)IMG_3356

So I’ve been making these gorgeous fritters for the past 6 months, every few weeks re-creating the recipe and altering it slightly. Its a favourite of mine for Sunday brunches, or quick go-to weeknight dinners. I love this recipe because it only takes a few minutes to throw together, and just takes 20 minutes in the oven.

I like to serve them with a salad, and some tomato chutney. Serves 4-6.

Ingredients: 

1 large zucchini
1 can corn, unsalted
4 eggs
2 tsp curry powder
Salt and pepper to taste
1 handful parsley, chopped
1/2 cup grated cheddar cheese
1 cup gluten free flour (Or almost any other flour you have on hand, i’ve used coconut, chickpea and plain flour and they have all worked well)
Olive oil spray

Method:

  • Heat oven to 180 degrees, line a flat baking try with baking paper and leave aside.
  • Grate zucchini and place into a large bowl.
  • Drain the canned corn, and add to the large bowl with the zucchini.
  • Add eggs, curry powder, salt and pepper. parsley and cheese to the bowl and mix to combine.
  • Add flour to the mixture and mix until just combined.
  • Place spoonfuls of the fritter mix onto the lined baking tray, and squish down with a fork.
  • Place in oven for 20 minutes, or until golden, turning once.
  • Serve with green salad, chutney and fresh tomatoes.

Serves 4-6. Prep time: 5 minutes, Cook time: 20 minutes
Gluten free. Dairy free. Nut free.

Surviving a Buffet: Your guide to Christmas parties

Image from hipandhealthy.com

It’s the time of year when weekends are filled with Christmas related events: Family things, work Christmas parties, kids Christmas parties and Christmas events with friends. Sadly this also means huge amounts of unhealthy food. Generally Christmas means chips, dips, sausage rolls, sweets, pastries, meat, desserts, pudding, and all the trimmings. Nutritionally – not so great for our health. I recently went to my partners work Christmas party, and it turned out to be my worst nightmare – a seafood buffet. Firstly, I have a huge aversion to seafood (due to a bad bout of food poisoning from some bad seafood a few years ago) and secondly, buffets are crazy.

Our brains are designed to eat for survival, so when we are presented with huge piles of food (such as at Christmas time or at Buffets) our brain tells us we have to eat as much as possible. Back a few thousand years ago this would have been fine, as food was scarce, and we may never have known where the next meal was coming from. However, today food is abundant, most people never have to worry about the next meal, so when presented with large quantities of food, we are trying to override our brain’s natural instinct to eat as much as possible.

So, how, when it’s our natural instinct to eat as much as possible, do you survive Christmas? Here are a few ways you can attempt to override your brain during the silly season.

1. Fill HALF your plate with veggies and salad.
Your brain is going to want to pile your plate with as much food as possible (especially at buffets), by creating the illusion of a full plate, you tell your brain “there is plenty on my plate”. It can help to eat less of the high fat, high sugar and energy dense foods, by replacing them with the nutrient dense veggies.

2. Grab a smaller plate.
This one’s easy-Smaller plate = Less food. This only works if you grab one plate of food, so if you go back for seconds and thirds its void. However, same as number 1, if you trick your brain into thinking “my plate is full” then it can help to eat less of the rich food, and more of the good stuff. So even if you do end up with almost a whole plate of unhealthy food, at least the plate is smaller.

3. Eat slowly.
Christmas is a time for celebrating and spending time with friends and family, so take the time to enjoy the meal, the food and the company, and be mindful of what you are eating, and appreciate every mouthful. It’s a blessing to live with so much abundance, take the time to really make the most of being in a happy place with the people you love.

4. Save room for dessert.
An easy mistake to make is to eat the main course until you are full, then try to stuff more in during dessert. Not only is this uncomfortable, but really unhealthy to overstuff your stomach full of food. It will be playing havoc with your body’s ability to digest, as well as sky-rocketing your blood sugar. So, keep the mains small, save room for dessert!

5. Choose dessert wisely.
Instead of instantly running to the trifle and Christmas pudding, spend some time getting to know the fruit. Grab a bag handful of fruit first, then if you are still wanting something sweet either grab a very small portion of each dessert, or choose your favourite. It’s not great to be so full after eating that you can’t move.

On a final note, Christmas is a time for celebration, so don’t be completely hard on yourself and only go for the salads, give yourself the space to enjoy food that you might not normally eat, be happy, and most of all relax.