The most common complaints I have in clinic are people struggling with energy levels, especially in the afternoon. It all comes down to balancing macronutrients during meals, and smart snacking. Finding some quick, easy and affordable snack options to keep energy levels high, blood sugar balanced and hunger at bay is easy with a little inspiration. Protein-rich, nutrient-filled snacks like the ones below can be a great way of bumping up your nutrition intake for the day – and are a delicious excuse to take a break from study and have a little down time. Some other great examples are:
- Raw almonds/nuts/seeds
- Dates filled with nut butter
- Brown rice cakes with almond butter and cinnamon
- Veggie sticks (carrot, celery) with hummus
- Green apple smeared with peanut butter
I’d love to hear any of your go-to snack ideas too!
Greek Yoghurt, Cinnamon and Nuts
Simple as that. Just add a sprinkle of cinnamon to a few spoonfuls of Greek Yoghurt, top with any nuts or seeds you have (I love buckinis and walnuts!) and enjoy! Add some berries for an extra Vit-C and antioxidant hit! We also have a couple of homemade granola options in the “breakfast” recipes section on our website.
Here’s a simple example:
Mix together: 2 C Organic Steel-Cut Oats, 3/4 C Coconut Flakes, 1/2 C Chopped Almonds, 1/2 C Chopped Walnuts, 1 tsp Cinnamon Spice, 1/2 tsp Nutmeg/allspice, ½ tsp cardamon, 2 Tsp Chia Seeds, 4 Tsp organic virgin pressed coconut oil, Melted, 1/2 C Maple Syrup/Rice-Malt Syrup, 1 tsp vanilla. Optional: Dried cranberries/apricots. Pour the granola mixture onto the prepared baking sheet. Spread into an even layer to ensure an even roasting. Bake for 30 minutes or until granola is a nice golden brown, stirring every 10 minutes to ensure an even bake.
Healthy Sweet Potato Wedges
First things first, preheat your oven to 180°! You want it nice and hot so the wedges go extra crispy. Just cut your sweet potato into chunks, arrange on a baking tray, drizzle with olive oil, sprinkle with salt and pepper or some cumin if you feel like spicing things up! Place in the oven and 30-35 minutes later you’ll have some perfectly cooked sweet potato wedges.
Bliss balls are the best grab-and-go snack – make a batch for yourself today and you’ll be set for the week! These Almond butter and Protein Bliss balls are perfect for regulating your blood sugar levels and providing a healthy boost of good fats! Yum!
Here’s a simple example:
Add to food processor: 2 scoops vanilla protein (any pea/rice, organic variety), 1 tbsp almond butter, 2 tsp maple syrup, 2-3 dates (pitted), 2 tbsp pumpkin seeds, 1 tbsp coconut flour, pinch of sea salt, 1/4 cup of water. Process until ingredients start to bind together. Roll into balls and top with extra almond butter and cinnamon.
Smoothies are another easy snack option. Just blend up some easy-to-find, pantry-staple ingredients and pour into a glass – or jar!
SUPER CHOC BANANA BERRY SMOOTHIE – SERVES 1
This sweet, chocolatey, berry goodness will make you feel as though your having a cheat day, however your body will thank you for the high intake of nutrients, and antioxidant-rich superfoods. This will aid your body to fight free-radical, remove toxins, detox, and rebuild.
1 Frozen Banana
Handful Mixed Berries
2-4 Pitted Medjool Dates
1-2 tsp Cacao Powder
1 tsp Chia seeds
1 tsp Maca Powder
1 tsp Beetroot powder
1 Tsp of Goji Berries
2C milk of choice (Soy, Almond, Coconut)
Blend all ingredients together to form a smooth consistency. Enjoy!
Don’t forget to check out all the recipes available for free on the website for some more delicious inspiration!
Tegan, Nutrition Nourishment