Crush your cravings: 5 dietitians share their top healthy snack
There is no need to ignore those dreaded 3pm cravings. But instead of reaching out for the chocolate, we asked five Aussie dietitians to share their go-to healthy snack with us.
Snacking is usually synonymous with an unhealthy lifestyle. With 2 out of 5 Australian’s saying that they tend to snack throughout the day, and over 70% of these snackers opting for crisps and biscuits1 there is no wonder it has this reputation.
However, there is nothing wrong with snacking – Melbourne-based dietitian Nicole Cashin explains that, “you don’t have to ignore your cravings, this often leads them to build & intensify. Give yourself permission to enjoy all foods & allow yourself to explore cravings. When we have full permission to eat the foods we enjoy- they lose their power over us.”
When choosing what to snack on, Victorian dietitian Emma Stubbs told us that, “my number one thing is taste. Love what you eat. I also want something that will make me feel fab and keep me powering on.”
Hey, if dietitians tell us it’s okay, let’s get snacking!
Grace’s Gluten-Free Orange and Poppy Seed Muffins
- 2 cups almond meal
- 2 tbsp black poppy seeds
- 1 tsp gluten free baking powder
- Zest of one orange
- 1 tsp cinnamon
- 2 tsp Natvia sweetener
- 2 free range eggs
- 2 tbsp almond milk
- Juice of one orange
- 2 tbsp coconut oil, melted
- 1 tsp vanilla extract
- Preheat oven to 180 degrees Celsius.
- In a mixing bowl add almond meal, poppy seeds, baking powder, orange zest, cinnamon and Natvia sweetener and stir until combined.
- Next add the eggs, milk, orange juice, coconut oil and vanilla extract and mix until well combined.
- Spoon mixture into a muffin tray prelined with muffin cases.
- Bake in the oven for 20 minutes or until a skewer inserted into the middle comes out clean.
- Enjoy by themselves or with a dollop of Greek yoghurt.
Michelle’s Simple Sweet Potato Muffins
Michelle says that, “these are amazing when served warm, 5 minutes after taking them out of the oven. Enjoy two for breakfast or one as a snack. They can be kept in the fridge for a few days.” Yum!
- 2 medium sweet potatoes (orange flesh)
- 5 spring onions
- 2 fresh red chilli
- 6 eggs
- 1/2 cup reduced fat cottage cheese/ricotta cheese
- 1 cup wholemeal self-raising flour
- 1/4 cup Parmesan cheese
- 2 tablespoons sunflower seeds
- 2 tablespoons pumpkin seeds
- 2 tablespoons poppy seeds
- Preheat the oven to 180 degrees Celsius.
- Line a 12-hole muffin tin with paper cases.
- Peel the sweet potatoes and coarsely grate into a large bowl.
- Trim the spring onions, then finely slice with the chilli. Add the spring onions and half the chilli to the bowl. Keeping the rest of the chilli aside for later.
- Crack in the eggs, add the cottage/ricotta cheese and flour, then finely grate in most of the parmesan. Mix until nicely combined.
- Evenly divide the mixture between the cases.
- Sprinkle the sunflower, pumpkin and poppy seeds on top, then dot over the reserved chilli. Top each with the leftover parmesan.
- Bake in the bottom of the oven for 25 to 30 minutes or until golden and set.
Emma’s Black Tahini & Ginger Bliss Balls
Emma says that “this snack is super easy, using whole food ingredients and are low sugar, low saturated fat and have a good calcium content.” Blissful and healthy!
- 1/2 cup rolled oats
- 3 tbsp black tahini (you can find it at your local health food store, or just use regular tahini)
- 3 dates
- 1/4 tsp ginger
Blend and roll in sesame seeds and store in the fridge. Makes approximately 6 balls.
Nicole’s Homemade Guac & Hummus Snack Board
Nicole says that this snack plate is loaded with healthy unsaturated fats, protein, fibre, vitamins and minerals, so dip away!
- 1/4 Avocado
- Pumpkin seeds
- Sunflower seeds
- Snow Peas
- 1 tin of chickpeas (rinsed really well)
- 1 or 2 cloves crushed garlic
- Paprika or cumin
- 2 tbs extra virgin olive oil
- For the guacamole – mash the avocado with the lemon, salt and pepper.
- For the hummus – blitz the chickpeas, garlic, lemon, salt and spices in a food processor. Slowly adding the olive oil.
Emma’s Tasty Toast Toppers
Emma says that the “ryvitas are great for energy, the spreads have protein plus healthy fats that help keep me full, and the fruit has that extra fibre, vitamins and minerals we all need.”
- Peanut butter