Tag Archives: healthy snack

Avocado toast topper

I’m always looking for fresh ideas for lunches that are tasty and healthy but also quick. This idea is inspired by my mum who in the days we had a family hotel used to make a starter with warm avocado in lovely white shell dishes. It was delicious and I now have the dishes as a little bonus ๐Ÿ™‚

Avocados are highly nutritous and a great source of monounsaturated fats (heart healthy), potassium, fibre and carotenoids. Although high in calories these are all good calories.

So here is our new favourite way to eat them…

 Dietitian UK: Avocado Toast Topper

Avocado Toast Topper
Serves 2
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Prep Time
5 min
Cook Time
3 min
Prep Time
5 min
Cook Time
3 min
387 calories
39 g
20 g
22 g
12 g
6 g
238 g
411 g
5 g
0 g
15 g
Nutrition Facts
Serving Size
238g
Servings
2
Amount Per Serving
Calories 387
Calories from Fat 189
% Daily Value *
Total Fat 22g
34%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 12g
Cholesterol 20mg
7%
Sodium 411mg
17%
Total Carbohydrates 39g
13%
Dietary Fiber 9g
36%
Sugars 5g
Protein 12g
Vitamin A
16%
Vitamin C
31%
Calcium
20%
Iron
16%
* 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 medium avocado
  2. 1 medium tomato
  3. 4 slices bread
  4. 40g brie
Instructions
  1. Cut the avocado in half lengthways, twist to open, remove the stone and scoop out the flesh into a bowl. Mash this with a fork.
  2. Spread the avocado onto the bread, top with sliced tomato and brie.
  3. Place under a medium hot grill for a few minutes until the brie is melted.
  4. Enjoy!
beta
calories
387
fat
22g
protein
12g
carbs
39g
more
Dietitian UK https://www.dietitianuk.co.uk/

Amazing Almonds

This week I was invited to go to the EU Round Table Meeting for the Almond Board of California. Exciting stuff, not just because I like almonds. 

Here is some of what I learnt and liked…

Almonds can help keep you satiated and although you may think they are high in calories, studies show that they can help with weight management. When added into the diet in a sensible portion size the research shows that people do not gain weight but adapt their calorie intake at other points in the day.

 A year long study showed adding whole almonds to the diet did not lead to weight gain. People ate more healthy fats and some people lost weight. 

Dietitian UK: Why almonds are so good for you

Almonds can suppress hunger, the desire to eat when not hungry and your meal size. They also increase your resting energy expenditure by 13%, so you burn more calories at rest, which explains some of the reason weight gain is not seen when you eat them regularly.

 Due to the cell wall of almonds being difficult to break down whole almonds actually provide about 20% less calories than originally thought. Chewing studies show that the more you chew your almonds the more nutrition you will get from them. Conversely if you do not chew them well you will excrete more fat from them!

 So almonds are a healthy food to be snacking on. It may surprise you to know that a portion is 23 almonds, equivalent to a shot glass or enough to cover a 3″ x 3″ square sticky note. I love these portion control tins the Almond Board make. I was given a lovely jar of almonds to take home so Iโ€™m certainly going to keep on snacking on them!

Great Balls ofโ€ฆ.Goodness

I’m constantly on the look out for quick, easy, healthy snacks. Life with a toddler and baby with 2 businesses to run means I’m constantly on the go running from the kids to a Pilates class to cooking dinner or to a clinic. So with some baking time on my hands the toddler and I experimented with oats, fruit, peanut butter and seeds to make an easy to eat, healthy, nutritious snack. These are wheat free, dairy free and gluten free if you use gluten free oats.

This was a lot of fun for the toddler, she did later get her hands stuck in and loved squidging it all. Perfect for textures, messy play and all round fun for her. I’ve found these great for eating between Pilates classes or for grabbing as a snack between meals when I’m feeding the baby. 

Perfect for a post-exercise snack due to the protein content and great for mums on the run!

 

 

Oaty Peanut Balls
Serves 15
Great for healthy snacking on the run, for post-workouts and for toddlers/children.
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134 calories
18 g
0 g
6 g
4 g
1 g
31 g
10 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
31g
Servings
15
Amount Per Serving
Calories 134
Calories from Fat 50
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 10mg
0%
Total Carbohydrates 18g
6%
Dietary Fiber 3g
13%
Sugars 1g
Protein 4g
Vitamin A
20%
Vitamin C
1%
Calcium
3%
Iron
8%
* 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 oats
  2. 1/2 cup sunflower seeds
  3. 1/2 cup linseeds
  4. 1 cup chopped dried apricots
  5. 4 tsp peanut butter
  6. 3 tsp honey
  7. 1 tsp cinnamon
Instructions
  1. Mix out all the ingredients then take teaspoons of the mixture, squash and roll into balls.
  2. Place in the fridge to firm up.
  3. These can be eaten from the fridge or store in an airtight container.
beta
calories
134
fat
6g
protein
4g
carbs
18g
more
Dietitian UK https://www.dietitianuk.co.uk/

Banana and Blueberry Smoothie

Smoothies. We all love them. The problem is they are expensive and not always 100% great for you. Why buy them when you can make them? If you need a quick snack, an instant pick me up or breakfast in a rush try this baby out for size. It’s my go to favourite.

I started making this smoothie when I was about 15 and worked in a beach cafe. I’d get there for early opening and just couldn’t fit breakfast in before work (outrageous), so I used to whizz this beauty up as soon as I’d opened up for the day. At that point the recipe was literally: natural yoghurt, 1 banana, cinnamon and honey. It’s aged with me over the years, I reckon I’ve aged pretty well as has my smoothie ๐Ÿ™‚

Bananas contain potassium, maganese, vitmains B6 and C. They have been shown to have a high satiety index, so help you feel full up and contain carbohydrate to boost your energy.

Blueberries are true superstars. Packed with anthocyanins which are antioxidants, fighting disease, inflammation and reducing cholesterol.

The oats bring the glycemic index of this smoothie down, so helping you absorb the natural sugar slower and helping you stay fuller for longer.

Dietitian UK: Bananas and Blueberries ready to blitz
Dietitian UK: Bananas and Blueberries ready to blitz

Recipe:

1 banana

1 handful blueberries

100ml natural yoghurt

2 tbsp porridge oats

splash of milk

1 tsp cinnamon

lemon juice

Ice if you want it.

Simple whizz it all up in a blender and pour into a glass. Delicious.

Dietitian UK: Banana, Blueberry and Oat Smoothie.
Dietitian UK: Banana, Blueberry and Oat Smoothie.