Who's got far too comfortable spooning peanut butter out the jar? Did you know that a serving of nut butter is actually only 30g, I hate to break it to you but that’s about 2 tablespoons…
Snacking is one of the biggest culprits when it comes to weight gain so simply reducing the amount of snacks you are consuming throughout the day can make a big difference to your overall calorie intake.
The healthiest of foods, let's take peanut butter and avocado for example, are so nutrient dense but equally as energy dense! If you aren't aware of the amount of calories that these foods contain, it is very easy to over-do it on them.
Now don't get me wrong, I love snacking and actually having a little something between meals can be really beneficial, keeping blood sugar levels stable throughout the day and ensuring you don't get so hungry that come dinner time, you’re ready to eat the whole house.
We've made things a whole lot easier for you and whipped up some nutritionist-approved tasty snacks that are diet friendly. They contain the perfect balance of fats, carbohydrates and protein to keep you feeling fuller for longer and satisfied!
Chocolate Banana Bites (Makes 10 bites)
50g good quality dark chocolate
30g peanut butter
- Melt the chocolate in a small bowl over a saucepan. Leave to cool.
- Slice a banana lengthways and spread on the peanut butter to both sides. Place the other half back on like a sandwich and then chop into small bite sized pieces.
- Cover each banana bite in the melted chocolate.
- Keep in the freezer.
Chocolate ‘mousse’ (Serves 1)
150g plant-based yoghurt
25g chocolate plant-based protein powder
Handful of berries
1 tbsp pumpkin seeds
- In a bowl, mix together the yoghurt and chocolate protein powder into a mousse like consistency.
- Add the berries and sprinkle over the seeds.
1/2 cup frozen blueberries
1/2 cup frozen mango
1/2 cup plant-based yoghurt
1/2 cup almond milk
Place all ingredients in a blender. Blend until smooth.
Carrot Cake Cookies
- 3/4 cup buckwheat flour
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 1/2 teaspoons cinnamon
- 1/8 teaspoon nutmeg
- 1/4 cup coconut oil, melted and cooled
- 1/2 cup coconut sugar
- 1 vegan egg (one tablespoon of chia seeds, and place them in a small bowl or cup. Add 3 tablespoons of water, and wait for about 5 minutes, until it becomes a gel)
- 1 teaspoon vanilla extract
- 1 heaping cup shredded carrots
- 1 1/4 cups rolled oats
- 1/3 cup unsweetened shredded coconut
- 1/4 cup chopped walnuts
- 1/4 cup raisins
- Preheat the oven to 180C. Line a baking sheet with parchment paper.
- In a medium bowl, whisk together flour, baking soda, cinnamon, nutmeg, and salt.
- In a separate large bowl mix together coconut oil, brown sugar, egg and vanilla until well combined; next fold in shredded carrots. Add in flour mixture and mix with a wooden spoon until just combined. Fold in oats, coconut, pecans, and raisins.
- Use a small cookie scoop and drop by tablespoonful on the prepared baking sheet. Gently flatten with your hand. Bake for 9-11 minutes or until golden brown around the edges. Cool cookies for a few minutes on the baking sheet before transferring to a wire rack to finish cooling.
In addition to plant-based protein, edamame beans are a great source of fibre and potassium.
They are also super easy to make! Drizzle 1/2 cup shelled edamame with 1 teaspoon olive oil and a pinch of sea salt. Perfect for an afternoon snack at work.
Baked Kale Chips
Have you got into the habit of those pre-dinner crisps? Try these crispy baked kale chips instead when you’re craving something salty and crunchy. Kale is one of the best sources of vitamin K, vitamin C and vitamin A.
- 1 bunch curly kale (about 5 cups)
- 1 Tablespoon olive oil
- 1/2 teaspoon sea salt
- Wash and dry kale, de-stem and roughly chop into bite-size pieces.
- Make sure kale is super dry, add to a large bowl and toss with olive oil and sea salt.
- Spread kale out on a large baking sheet, making sure not to overlap pieces.
- Bake for 15-20 minutes, until kale is crisp.