Tag Archives: after school snack ideas

Peanut Butter Cookies and Smart Snacking.

Snacking sensibly for me is a must. I need bucket loads of reliable energy to get me through my day. An average day for me involves 3 kids, much pilates and 1-2-1 dietetic clients. I don’t sit still for long, so crashing mid afternoon is not an option, especially as that’s the school run and my hungry time of day. So one thing I teach my clients and work on myself is balancing my snacks.

Yes fruit is fabulous, however it doesn’t keep me full for long or sustain my energy. So I pair it with protein or a wholegrain, higher fibre carb. Or if I’m feeling outrageous, I mix all three.  For me it is not about the calories or the macro’s but the balance. 

Satiety is the feeling of fullness that persists after eating. It affects the length of time between eating events and possibly the amount of energy consumed at the next. Protein  is filling and can help stabilise blood sugars. Fibre rich foods require more chewing so psychologically take longer to eat, they can displace other energy rich food and slow gastric emptying. 

Some of my favs:
Apple, cheese and oatcakes
Dried apricots, almonds and 25g dark chocolate
Oatcakes with nut butter and banana

Then there are these peanut butter cookies. Perfect with fruit and they take just 10 mins to bake. These make me feel like the perfect mum on those days I manage to whip the mix up before the school run and have them ready 10 mins after the kids walk in the door! Better still the kids can make them – I haven’t let them loose on this recipe yet.

 

Peanut Butter Cookies
Yields 8
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Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
175 calories
13 g
23 g
11 g
7 g
2 g
38 g
75 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
38g
Yields
8
Amount Per Serving
Calories 175
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 23mg
8%
Sodium 75mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 5g
Protein 7g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
Iron
6%
* 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. 100g peanut butter
  2. 150g granola
  3. 1 egg
  4. 1/2 tsp baking powder
Instructions
  1. Mix all the ingredients together.
  2. Bake at Gas Mark 5 for 10 minutes.
  3. Store in an airtight tin, they are best eaten on the day.
Notes
  1. I used my own homemade granola (recipe on the blog) which is wheat free and gluten free if you tolerate oats or use gluten free oats.
beta
calories
175
fat
11g
protein
7g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

Apple and Pecan Energy Balls (no bake)

My kids seem to need a 3 course meal to eat after school/pre-school,  so my snack tin needs to be topped up with nutritious and filling foods. These apple energy balls are something I saw another dietitian friend making on Instagram and we adapted it slightly, using different nuts to suit our tastes.

My 4 year old boy literally loved making and eating these. He raved about them and each day after preschool has been asking for them. It has been lovely to see him proudly showing them off to his older sister:

“I made these and they are yummy”.

I’ve not managed to do a vlog for ages… 3 children and work has meant a kitchen that is rarely tidy enough for filming in and few of those moments where we have the right moment with all children quiet and happy to join in. However I’m hoping to get back into it now.  I’d love to know your idea and thoughts for future videos.

Apple and Pecan Energy Balls
Serves 12
Super simple, tasty, nutritious and filling energy balls.
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Prep Time
10 min
Prep Time
10 min
153 calories
20 g
0 g
7 g
4 g
1 g
56 g
17 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
56g
Servings
12
Amount Per Serving
Calories 153
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 17mg
1%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
14%
Sugars 6g
Protein 4g
Vitamin A
0%
Vitamin C
2%
Calcium
2%
Iron
6%
* 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. 300g apple
  2. 200g oats
  3. 70g pecans
  4. 60g raisins
  5. 40g peanut butter
Instructions
  1. Put the apple in the food processor first and use a grater attachement or you could grate by harns. Add a dash of hot water to make a rough purée.
  2. Now add the oats, pecans, raisins and nut butter and combine.
  3. Roll into balls using your hands.
  4. Pop in the fridge to chill.
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calories
153
fat
7g
protein
4g
carbs
20g
more
Adapted from Catherine Lippe, Lippe Nutrition
Dietitian UK https://www.dietitianuk.co.uk/