One of the questions I get asked a lot is for healthy snack ideas. Walking around the shops there is a plethora of snack items but so many of them are expensive items that you can make yourself in batches with a little knowhow and patience. Energy balls are one such item. Often sold for £1.50-£1 a portion, these can be made a lot cheaper at home. See my analysis below. Whilst there are a lot of energy ball recipes out there on the internet this one is so delicious that I had to share it. I love having snacks like these to hand for instant snacking and even better, these freeze well. My boy also loves making these with me.
Perfect mid morning snack for me between clients and an afternoon snack for the kids at a much better cost than buying from the shops.
Gingernut Energy Balls
unsalted cashew nuts
sesame seeds (optional)
Blitz up the cashews, oats and dates in a food processor or grinder. I do this in batches as my grinder is smalll. You may need to stop grinding and stir it around a bit from time to time.
Put the mixture into a bowl, add in the ginger and stir.
Now roll into balls and roll in the sesame seeds (if wanted).
Store in a tin, the fridge or freeze.
Costing = £2.20 for 10 balls (5 portions for an adult)
100g cashews £1.10
100g dates 66p
25g oats 27p
1 tbsp sesame seeds 9p
1 tsp ginger 8p
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
Amount Per Serving
Calories from Fat 98
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Total Carbohydrates 13g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 100g peanut butter
- 150g granola
- 1 egg
- 1/2 tsp baking powder
- Mix all the ingredients together.
- Bake at Gas Mark 5 for 10 minutes.
- Store in an airtight tin, they are best eaten on the day.
- 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.
Dietitian UK https://www.dietitianuk.co.uk/