Tag Archives: healthy snack recipes

Make your own healthy “graze” snack boxes

So snacking, it’s one of those things I definitely do. I tend to eat my 3 meals and at least 2 snacks a day. Which means my snacks need to be healthy, well most of them! Currently I am breastfeeding which makes me quite hungry at times. It is those moments when I have children clamouring for me, a baby wanting to feed and I know I need to eat that I need a ready to grab and go snack. That moment when it could be biscuits. Although I do eat my share of those too, I’ve recently discovered a wheat free dark chocolate and stem ginger cookie… dangerously nice. So to keep me on the straight and narrow I’ve started making snack boxes. This is something I often recommed to clients and many find them so useful. You can literally make a pile up for the week and take one to work each day, keep them in your bag or just on the worktop if you are at home.

Here are some of my favourite combos:

Cranberry.almond.choc
15g Dried cranberries, 15 almonds and 10g dark chocolate

 

Pecan,apple.edam
15g pecans, 15g dried apple, 1 tbsp dried edamame beans

 

Cashew.mango
15g cashews, 15g dried mango, 1 tsp mixed seeds

 

Brazil.apricot
5 brazil nuts, 3 dried apricots, 1 tsp mixed seeds

Here is me trying out Facebook Live and showing off my not so great phone video skills:

Love to hear your healthy snack box combos. Leave me a message/comment so I can steal your ideas too 😉

I tend to buy my nuts and dried fruit in bulk online (it is cheaper per kg but costs a bit up front) and I store a supply in the cupboard and a supply in glass jars on my shelf. Which looks pretty and also means we all see them and are more likely to eat them instead of reaching into the biscuit tin. 

“Keep healthy food – In plain sight so it is in your mind to eat it”

A good example of this is my toddler boy who often asks for “prawns” and points at the jars… he means prunes! 

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Spiced Apple Granola Bars (gluten free, no added sugar)

You remember that whole apple and peanut butter craze? If you liked that then you will love these. Don’t fret, if you are not a nut butter fan (my hubby isn’t) then I’m pretty sure you should try these too. Think apple, cinnamon, cloves, almonds, pumpkin seeds, crunchy sesame seeds and a sweet apple undertone.

This week we had the scary job of emptying the freezer. By that I mean fitting the contents of my giant “I could fit 5 people lying down lengthways” sized freezer into a smaller “I could fit 5 pre-schoolers lying down lengthways” sized freezer. It was almost like Christmas – finding food that I half knew was there but hadn’t been able to find. To help it all fit I kep t a couple of tubs of stewed apple out. I’ve then had to fight Miss K to have any left for cooking purposes.

Cooked apple or apple puree is a wonderful way to add sweetness to cooking without the need for sugar. It reduces the need for butter too. This week a new attachment for my Kenwood Chef also arrived – spice/nut/coffee grinders. So I decided to go for a nutty, apple take for our snacks this week. Boy am I glad I did. 

This bar is gluten free, wheat free, dairy free and there is no sugar added to it. WINNER.

Dietitian UK:  Spiced Apple Granola Bars

They are perfect for that mid-afternoon pick me up. With a cuppa if you are a tea-a-holic like me.

Dietitian UK:  Spiced Apple Granola Bars  2

Spiced Apple Granola Bars
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
129 calories
12 g
0 g
8 g
5 g
1 g
33 g
32 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
33g
Yields
12
Amount Per Serving
Calories 129
Calories from Fat 64
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 32mg
1%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
13%
Sugars 2g
Protein 5g
Vitamin A
0%
Vitamin C
1%
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 apple puree
  2. 50g ground almonds
  3. 50g ground pumpkin seeds
  4. 100g gluten free oats
  5. 75g peanut butter
  6. 25g sesame seeds
  7. 1/2 tsp cinnamon
  8. 1/4 tsp ground cloves
Instructions
  1. Grind up the pumpkin seeds and almonds (or use ground almonds).
  2. Simple pop all the ingredients in a bowl and mix by hand or use a stand mixer.
  3. Spread into a baking tray, to about 1/2 inch thickness.
  4. Bake at Gas Mark 5 for 15-20 minutes.
  5. Cut into squares whilst it is warm and leave to cool in the baking tray.
beta
calories
129
fat
8g
protein
5g
carbs
12g
more
Dietitian UK https://www.dietitianuk.co.uk/
A certain small boy is loving these, I’ve had to hide them from him. Teaching him to sign “More” was a big mistake!

PS – do you like his hat? Cute isn’t it.

Dietitian UK: J-boy enjoys Spiced Apple Granola Bars

Mango and Apricot Raw Nut bars.

I’ve been meaning to play around with making these for absolutely ages. It’s been on of those things on my very long list of things to make. However babies and toddlers seem to take over slightly 😉 Today has been a fairly relaxed day and suddenly in the middle of te toddler finishing her tea and the baby getting ready for a bath I suddenly found that urge to make these. As I fired up the food processor my husband literally came out with “What on earth are you doing” – translated as “Its time to get these kids into bed so we can sit down with a glass of something yummy”. Fortunately these babies literally took minutes to make so I can enjoy one with my glass of chilled white wine. YES.

This is a recipe I’ll be playing around with over the coming weeks for sure. Let me know if you come up with any good combinations.

Dietitian UK: Mango and Apricot Raw Nut Bar

Mango and Apricot Raw Nut Bars.
Serves 10
Quick, simple and super healthy raw fruit and nut bars with nothing but fruit and nuts in them.
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
129 calories
16 g
0 g
7 g
3 g
1 g
42 g
3 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
42g
Servings
10
Amount Per Serving
Calories 129
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 16g
5%
Dietary Fiber 1g
6%
Sugars 2g
Protein 3g
Vitamin A
34%
Vitamin C
12%
Calcium
2%
Iron
7%
* 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. 1 cup mixed nuts
  2. 1 cup dried apricots
  3. 1 cup dried mango
Instructions
  1. Place all ingredients in a food processor and blitz for a few minutes until it is all finely processed.
  2. Roll into balls or shape into bars, wet hands helps.
  3. Place on greaseproof paper and store in the fridge in an airtight container.
beta
calories
129
fat
7g
protein
3g
carbs
16g
more
Dietitian UK https://www.dietitianuk.co.uk/

Apple Crisps, perfect for a slow autumn day.

We recently acquired a whole heap of apples, I am just one of those people who cannot say no to free food, especially when it is fresh fruit/vegetables. So this weekend I’m working my way througb trying out a few apple recipes, there may be a bit of apple overload on my bog. Apologies. It’s good to be seasonal though isn’t it.

I love Pinterest for ideas and inspiration. Today a quick apple search reminded me of apple crisps which I tried to make once before and was very disappointed. With so many apples to hand and some time to read through a number of different techniques I decided to revisit the idea. This time I was successful. So successful that my first batch were greedily devoured by the toddler very quickly and I have to make more.

Dietitian UK: Apple Crisps

If you have a few hours at home and its a bit cold, why not try this out as it will warm up the kitchen and make your house smell delicious too. I’ve now got a pot of these ready for snacks throughout the week.

 

Apple Crisps
Serves 4
Healthy apple crisps, easy to make but take time to cook.
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Prep Time
10 min
Cook Time
3 hr
Prep Time
10 min
Cook Time
3 hr
107 calories
29 g
0 g
0 g
1 g
0 g
451 g
18 g
21 g
0 g
0 g
Nutrition Facts
Serving Size
451g
Servings
4
Amount Per Serving
Calories 107
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 29g
10%
Dietary Fiber 5g
19%
Sugars 21g
Protein 1g
Vitamin A
2%
Vitamin C
27%
Calcium
3%
Iron
2%
* 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. 4 apples
  2. 1/2 cup lemon juice
  3. 4 cups water
  4. 1 tsp cinnamon
  5. 1 tsp sugar
Instructions
  1. Preheat the oven to Gas Mark 1/140C
  2. Slice the apples horizontally as thinly as possible (going through the core so you get a pretty star shape).
  3. Keep the skin on and do not worry about coring the apples first.
  4. Line a baking tray with parchment and lightly grease it.
For plain apples
  1. Mix the lemon juice and water together and place the apple slices in the mixture.
  2. Remove, shake off excess water and place on the baking trays.
For spiced apples
  1. Mix the cinnamon and sugar together
  2. Lightly coat the apple slices in the mixture and place on the trays
  3. Bake the apple slices for about 3 hours, checking and turning every 30 minutes. For chewy apple slices remove them slightly earlier, if you leave them longer they will crisp up.
  4. Store in an airtight tin.
Adapted from BBC Good Food
beta
calories
107
fat
0g
protein
1g
carbs
29g
more
Adapted from BBC Good Food
Dietitian UK https://www.dietitianuk.co.uk/