snack

Chia Pudding

Chia puddings make fantastic breakfasts, desserts or snacks.  They are filling, yummy and are a great source of fibre and healthy fats which balance blood sugar and keep you more full for longer.  I use the same base ingredients, but mix it up.  Here I have used 1/2 a grated apple and 1/4 cup strawberries, but there is lots that you can do.

For example, adding 1 tablespoon of raw cacao makes it a chocolate pudding.  You can also use different milks and top it with different fruits such as raspberries and blueberries, or mix in grated apple to change the taste.  You can even mix in protein powers, but you will have to add a little more milk with those.  It can be topped with hemp seeds, sunflower seeds, pumpkin seeds and nut butters.  The possibilities are endless really - just have some fun and go with what you like!

This recipe serves 2, or you could make 2 meals for yourself out of it!

Ingredients

  • 1/4 cup chia seeds

  • 1 cup coconut milk

  • 1 teaspoon cinnamon

  • 1 teaspoon vanilla extract

 Method

  1. Pour coconut milk, cinnamon and vanilla, and any other additions into a bowl.

  2. Whisk in chia seeds, cover and leave overnight.

  3. In the morning, mix in additions of choice and serve!

Crustless Quiche

I love this recipe - it is so satisfying and filling. Eggs are a great source of protein, healthy fats and contain a whole range of minerals including Vitamin D which plays a major role in regulating the immune system.  These make a great breakfast, snack or lunch paired with a salad.  They can also be frozen.  The addition of vegetables and leafy greens provide antioxidants, Vitamin C, iron, zinc, calcium and folate, all of which will help keep your immune system strong!

Ingredients

  • 10 eggs
  • 1 medium carrot, grated
  • 1 medium zucchini, grated
  • 1 cup mushrooms, sliced
  • 10 cherry tomatoes, halved
  • 2 cups kale, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 knob ginger, grated
  • Salt and pepper to taste

Method

  1. Preheat oven to 180 degrees Celsius.  Using your hands, squeeze the grated zucchini over a bowl to remove moisture.  This is very important so that you don't end up with a soggy quiche.  Whisk the eggs together in a large bowl.   Mix in the vegetables, ginger and parsley and season with salt and pepper.  Line a shallow oven dish with baking paper and pour in.  Bake at 180 degrees Celsius for 45 minutes.  It is cooked when you touch it lightly in the middle and it springs back.
  2. Remove from the dish and allow to cool.  Slice into squares - about 10 - 12 depending on the size.  This also can be frozen.

Cashew Nut Bliss Balls

I love to have a batch of bliss balls on hand to help with those mid-afternoon sweet cravings!  They can be frozen too which is really handy.  I tend not to use dates as these are quite high in sugar, and when you are having something every day the low sugar option is better.  These bliss balls are made with cashew nuts which provide protein and healthy fats to keep you satisfied.  Also, cashews contain the amino acid tryptophan which is a precursor for serotonin - so they make you feel good, too!

Ingredients

  • 1 cup cashew nuts

  • 1/2 cup desiccated coconut (and extra, for rolling)

  • 1/2 cup almond meal

  • 2 heaped tablespoons natural almond or peanut butter

  • 1 scoop protein powder of choice (optional)

  • Juice and zest of 1 lemon

  • 1 tablespoon maple syrup

  • 1 tsp cinnamon

  • Pinch of salt

  • 1/4 to 1/2 cup water

Method

  1. Place all ingredients in food processor aside from water. Process, adding the water slowly. You may need to stop the processor and scrape down the sides from time to time. If it is too dry, add more water. If it is too wet, add more almond meal or protein powder. The consistency should be crumbly and hold together without being wet.

  2. Scoop out portions with a teaspoon and roll into 15-20 balls in the extra coconut. Refrigerate for up to one week, or freeze for longer.

Protein Balls

Many recipes use dates which are high in sugar, and while they are fine in moderation, I prefer sugar free snacks when they are being eaten regularly. These protein balls are macronutrient balanced with plenty of protein and healthy fats to help you feel full and provide sustained energy. Cacao and cinnamon help to balance blood sugar and curb sugar cravings, and they are also vegan and gluten free.

Ingredients

  • 10 tbsp almond meal
  • 2 tbsp ground flaxseeds
  • 1 scoop vegan protein powder of choice
  • 1 tbsp cacao nibs
  • 1 tbs shredded coconut
  • 2 tsp chia seeds
  • 1 tsp cinnamon
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract
  • Extra almond meal, for rolling


Method

  1. Add all ingredients to a bowl and mix together, adding water slowly as required until is it damp and can stick together but is not wet.  If it gets too wet, add more almond meal.
  2. Get a teaspoon and scoop into balls, rolling in the extra almond meal. 
  3. These can be refrigerated for up to one week, or frozen for longer’