Tag: Snacks

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/

Spicy roast pumpkin dip

If you have been following my Facebook page you will know tomorrow i’m heading to Lorna Jane Floreat to join in their Wellness morning, alongside Dr Xanthe Hand from Floreat Chiropractic (My new workplace), to showcase Nutrilly Nutrition, and to educate the Floreat community about eating good food will nourish your body, and give you a healthy and happy life!

I will be giving out some healthy snacks on the day, and i’ve developed 3 new recipes to share! Firstly, this spicy roast pumpkin dip is full of vitamin A rich pumpkin, antioxidant filled chili, and hearty chickpeas. Its a great one to take along to a picnic, BBQ, or to keep in the fridge at home for when you are feeling peckish. It’s very similar to the Roast sweet potato hummus I posted a few weeks ago, so you can serve it with pretty much any fresh vegetable. I also like to serve with crunchy grilled wholegrain pita breads, mini lebanese cucumbers, on grilled zucchini boats and with homemade potato wedges.

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Ingredients:

300g Pumpkin
1 x 400g can chickpeas
3 garlic cloves
1 small red chili (2-3cm), deseeded
2 tbsp. olive oil
1/2 cup water

Method:

  • Heat oven to 180 degrees Celsius. Line a flat tray with baking paper and set aside.
  • Remove skin and seeds from pumpkin. Chop pumpkin into 2 cm cubes, and cover with 1 tsp of the olive oil. Peel skin from garlic cloves and add to baking tray. Bake pumpkin and garlic for around 30 minutes, turning once.
  • When cooked, remove from oven and allow to cool. Add cooled pumpkin and garlic to a food processor with chickpeas, remainder of the olive oil, red chili and water and mix until well blended.
  • Serve with fresh vegetable sticks (carrot, cucumber, capsicum, zucchini, snow peas), whole grain crackers, grilled pita bread or in a rainbow veggie wrap.

Serves 8-10. Prep time: 15 minutes. Cook time: 30 minutes. Gluten free. Dairy free. Nut free.

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.

 

Rosemary baked beet chips

I’m just in love with the rich, earthy flavour of beetroot. These crunchy little beet chips are perfect with homegrown rosemary and a dash of sea salt. I find these are a great summer afternoon snack, great with a cold ginger beer or cider. I’ll be serving these tomorrow for Australia day, and possibly with a chili garlic avocado dip. Make sure you check on the beet chips regularly because they are prone to burning.

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Ingredients:

2 medium beetroot, washed and dried
2 sprigs of fresh rosemary, roughly chopped
Sea salt
Olive oil spray

Method:

  • Line 2 flat trays with baking paper and leave aside. Heat oven to 180 degrees celcius.
  • Using a mandolin or sharp knife, slice beetroot as evenly as possible, and place on the trays ensuring the beets are not touching.
  • Spray with a small amount of olive oil spray, and sprinkle with rosemary and sea salt.
  • Place trays in the centre of the oven and bake for 8 minutes, then check, if not done, bake for another 8 minutes. The cooking time really depends on your oven and the thickness of the beet slices, so keep checking them so they don’t burn!

Serves 1-2. Prep time: 5 minutes. Cook time: 15-20 minutes. Gluten free. Dairy free. Nut free.

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.

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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.

Cumin spiced sweet potato fries

FullSizeRender (6) These bad boys are my go-to quick hungry fix. They are super nutrient dense, and the cumin and paprika give them a kick. Honestly, when i’m lurking in the kitchen trying to figure out what to eat, these are the best option. If you serve them with a quick green salad, and some grilled chicken, you have a perfect quick weeknight meal. So many noms!

Ingredients:

3 large sweet potatoes
1 tsp olive oil
2 tsp cumin
1 tsp paprika
Salt and pepper to taste

Method:

  • Heat oven to 180 degrees, line a large tray with baking paper and set aside.
  • Chop sweet potatoes into wedges (leave the skin on because there is so much goodness contained in the skin!). Place sweet potato into a large bowl and cover with olive oil, mix well with hands until the sweet potato is fully covered.
  • Add the cumin, paprika, salt and pepper to the bowl and mix again until the sweet potato is fully covered.
  • Spread the fries on the baking tray in an even layer. Cook for 30-40 minutes (or until golden) turning 1-2 times.

Here are 5 reasons why sweet potato is so absolutely fantastic!

1. Rich is beta-carotene (vitamin A)
2. Amazing sources of manganese, copper, dietary fiber, niacin & vitamin B
3. Gives you nearly 25 percent of your daily potassium needs
4. Contains more than 100% of the RDA for vitamin C
5. Purple ones are high in antioxidants