10 healthy snacks
Feeling peckish? These satisfying bites can be made in minutes
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