Be prepared for when hunger strikes with healthy snacks your colleagues will envy.
Popcorn and nut trail
Toss unsweetened popcorn and mixed unsalted nuts in some paprika. Smoked paprika gives a sweeter flavour. Spray with a little oil. Cook in the oven at 190°C until golden. Cool completely and store in jars.
- Per 1/2-cup serve 670kJ, 6g protein, 2g fibre
Blueberry smoothie jar shake
Fill a clean, small jam jar, or bottle with a seal, with almond milk, a handful of blueberries, a little maple syrup and a few chopped nuts, such as almonds or Brazils. Keep in the fridge and shake together or use a hand blender to mix before serving. You can vary the berries and nuts too.
- Per serve 500kJ, 3g protein, 3g fibre
Apricot bliss balls
In a food processor, blitz 1 cup dried apricots, 1 cup dried figs and 1 cup whole almonds until they form a sticky mixture. Stir in 2 tablespoons of chia seeds. Dampen hands and roll into balls. Store in a sealed container and keep chilled.
- Makes 18 balls
- Per ball 440kJ, 3g protein, 3g fibre
Dried cinnamon and spice fruit slices
Preheat oven to 100°C. Thinly slice apples and pears between 1/4–1/2cm in thickness and place on lined baking trays. Sprinkle with a little lemon juice, mixed spice and cinnamon. Cook for 3 to 4 hours, turning every hour, until dried out. Cool completely before storing in a sealed container. Keep in a cool place.
Simple baba ganoush
Preheat oven to 190°C. Spray eggplant slices with oil and roast until very soft. In a food processor, blitz eggplant with a squeeze of lemon, tahini, ground cumin and some crushed garlic to taste. Chill and serve with vege sticks and light crackers.
- Per 5-tablespoon serve (baba ganoush only) 200kJ, 1g protein, 2g fibre
Apricot and nut strawberry bites
Combine 1 cup of very low-fat soft cheese with 4 dried apricots (chopped), 3 tablespoons ground almonds, a pinch of ground ginger and 1 tablespoon honey or maple syrup. Halve 10 large strawberries. Top with the nutty cream. Keep chilled. You can replace strawberries with sliced kiwifruit if you like.
- Per 2-strawberry serve 530kJ, 7g protein, 2g fibre
Kumara and parsnip chips
Preheat oven to 190°C. Slice kumara and parsnip very thinly and place on a baking paper-lined baking tray. Spray with a little oil. Cook for 1 hour, turning halfway through, until crispy. Cool completely. Store in a sealed container.
Spicy roasted chickpeas
Toss 2 cups rinsed, drained canned chickpeas in some ground coriander or cumin, spray with a little oil and roast until golden. Cool and then mix with 1 cup golden sultanas. Store in small sealed jars.
- Makes 10 x 50g serves
Per 50g serve 410kJ, 2g protein, 3g fibre
Raw brownie squares
In a food processor blend 1 cup flaked almonds, 2 cups dried dates, 3 tablespoons cacao powder and 2 tablespoons maple syrup until they form a sticky mixture. Spoon into a baking paper-lined tin. Flatten out mixture with a dampened knife. Freeze for at least 3 hours or overnight. Cut into squares.
- Makes 20 pieces
Per piece 450kJ, 2g protein, 3g fibre
Cauli, broccoli and pumpkin seed trail
Preheat oven to 200°C. Thinly slice cauliflower and broccoli florets and arrange on a covered baking tray. Spray with a little oil and sprinkle with ground coriander and turmeric. Toss lightly to coat. Cook for 25 minutes, or until the florets are crispy. Add pumpkin seeds for the final 5 minutes of cooking. Cool completely before storing in a sealed container.
- Use airtight plastic containers or jam jars for storing and transporting snacks to work
- Keep in a dry, cool place or in the fridge.
For more on healthy snacks you might be interested in:
Better options than coffee to beat an energy slump
Can in-between meal snacks help with portion control?