10 healthy snacks

Feel­ing peck­ish? These sat­is­fy­ing bites can be made in min­utes

Diabetic Living - - CONTENTS -

Quick and del­ish

There is a way to snack healthily – and this is it! Our op­tions are made with whole­some, min­i­mally pro­cessed in­gre­di­ents and are low in added sugar and salt. They’re a healthy al­ter­na­tive to shop-bought, high-sugar snacks that can cause a spike in blood glu­cose lev­els, leav­ing you reach­ing for the bis­cuit tin a short time later. If you have one or two of these to hand, you won’t be tempted by un­healthy al­ter­na­tives.

How to snack smart

For some peo­ple, the best way to avoid get­ting too hun­gry is to eat ev­ery three to four hours. Three small meals with a cou­ple of healthy bites in be­tween can help man­age your BGLs and help you feel full for longer. These ideas are handy pick-me-ups and some of them will help you hit your five-a-day vegie tar­get.

1 Crushed pea & mint dip with car­rot sticks

Put 70g (½ cup) de­frosted frozen peas, 1 Tbsp ri­cotta, juice of half lemon, 1 Tbsp chopped mint and freshly ground black pep­per in bowl of small food pro­ces­sor. Cover and process un­til it’s well com­bined and comes to­gether. Serve with 1 car­rot, cut into sticks for dip­ping. Serves 1.

PER SERVE 554kJ, pro­tein 8g, to­tal fat 2g (sat. fat 1g), carbs 14g, fi­bre 11g, sodium 90mg • Carb ex­changes 1

• GI es­ti­mate low

• Gluten free

• Lower carb

2 Spiced al­monds

Put 20g un­salted, un­roasted al­monds in bowl and sprin­kle with pinch of smoked paprika. Serves 1.

PER SERVE 520kJ, pro­tein 4g, to­tal fat 11g (sat. fat 1g), carbs 1g, fi­bre

2g, sodium 12mg

• Carb ex­changes 0

• GI es­ti­mate n/a

• Gluten free

• Lower carb

3 Co­conut-roasted edamame

Put 170g un­shelled edamame, ½ tsp olive oil and 2 tsp des­ic­cated co­conut in a bowl. Toss to com­bine. Spread out over a bak­ing tray lined with bak­ing pa­per. Cook in an oven pre­heated to 180°C (fan-forced) for 10 min­utes or un­til co­conut is golden. Serves 1.

PER SERVE 491kJ, pro­tein 6g, to­tal fat 9g (sat. fat 3g), carbs 2g, fi­bre 4g, sodium 1mg

• Carb ex­changes 0

• GI es­ti­mate n/a

• Gluten free

• Lower carb

4 Pita pocket

Fill ½ a whole­meal pita pocket with 25g cooked skin­less chicken breast, ¼ Le­banese cu­cum­ber, sliced length­ways, and 4 cherry toma­toes, halved. Serves 1.

PER SERVE 386kJ, pro­tein 9g, to­tal fat 1g (sat. fat 0g), carbs 9g, fi­bre 2g, sodium 62mg

• Carb ex­changes ½

• GI es­ti­mate medium

• Lower carb

5 Ap­ple crunch

Cut 1 small eat­ing ap­ple in half and spread with 2 tsp no-added-salt-and-sugar peanut but­ter. Serves 1.

PER SERVE 658kJ, pro­tein 3g, to­tal fat 7g (sat. fat 1g), carbs 18g, fi­bre 4g, sodium 5mg

• Carb ex­changes 1

• GI es­ti­mate low

• Gluten free

6 Egg & sol­diers

Cut 1 soft-boiled egg in half and serve with 7 spears of steamed as­para­gus for dip­ping. Serves 1.

PER SERVE 448kJ, pro­tein 10g, to­tal fat 6g (sat. fat 2g), carbs 2g, fi­bre 3g, sodium 78mg • Carb ex­changes 0

• GI es­ti­mate n/a

• Gluten free

• Lower carb

7 Fruit & seed yoghurt

Top 100g low-fat Greek-style nat­u­ral yoghurt with 1 sliced ki­wifruit, 1 tsp mixed seeds and a pinch ground cin­na­mon. Serves 1.

PER SERVE 646kJ, pro­tein 9g, to­tal fat 4g (sat. fat 2g), carbs 17g, fi­bre 4g, sodium 112mg

• Carb ex­changes 1

• GI es­ti­mate low

• Gluten free

8 Sweet potato fries

Cut 100g peeled sweet potato into chips. Toss with

1 tsp olive oil and ¼ tsp cayenne pep­per. Spread over a bak­ing tray lined with bak­ing pa­per. Bake in an oven pre­heated to 180°C (fan-forced) for 20 min­utes or un­til sweet potato is ten­der. Serves 1.

PER SERVE 476kJ, pro­tein 2g, to­tal fat 5g (sat. fat 1g), carbs 14g, fi­bre 3g, sodium 17mg

• Carb ex­changes 1

• GI es­ti­mate low

• Gluten free

9 Chilli av­o­cado

Sprin­kle ½ small av­o­cado with a pinch of chilli flakes, the juice of

¼ lime and a lit­tle black pep­per. Eat with a spoon. Serves 1.

PER SERVE 471kJ, pro­tein 1g, to­tal fat 11g (sat. fat 2g), carbs 0g, fi­bre 3g, sodium 3mg

• Carb ex­changes 0

• GI es­ti­mate n/a

• Gluten free

• Lower carb

10 Choco­late ba­nana ice-cream

Blend 1 frozen ba­nana and 1 tsp co­coa pow­der in a small blender un­til smooth. Eat im­me­di­ately! Serves 1.

PER SERVE 403kJ, pro­tein 2g, to­tal fat 1g (sat. fat 0g), carbs 20g, fi­bre 3g, sodium 5mg

• Carb ex­changes 1½

• GI es­ti­mate low

• Gluten free

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