Are you tempted by the of­fice bis­cuit jar at 3pm? Try our healthy home­made snacks

Healthy Food Guide (Australia) - - CONTENTS -

1 Spiced fruit slices

Pre­heat oven to 100ºC. Cut 2 apples and 2 pears into ¼–½cm slices and place on lined bak­ing trays. Sprin­kle with le­mon juice, mixed spice and cin­na­mon. Cook the fruit slices for 3–4 hours, turn­ing ev­ery hour, un­til they are dried out. Cool; store slices in a sealed con­tainer. Serves 4.

Per serve: 517kJ (124cal), 0.7g pro­tein, 0.5g fat, 0.0g sat fat, 22.1g carbs, 21.9g sugar, 6.6g fi­bre, 2mg sodium

2 Apri­cot & al­mond bliss balls

Blitz 1 cup dried apri­cots, 1 cup dried figs and 1 cup raw al­monds in a food pro­ces­sor un­til they form a sticky mix­ture. Stir in 2 ta­ble­spoons chia seeds. Wet hands; roll mix­ture into 18 balls. Store in a sealed con­tainer in the fridge un­til ready to eat.

Per ball: 424kJ (101cal), 2.6g pro­tein, 4.4g fat, 0.3g sat fat, 11.3g carbs, 10.7g sugar, 3.6g fi­bre, 9mg sodium

3 Pop­corn & nut trail mix

Pre­heat oven to 190ºC and line two trays with bak­ing pa­per. Toss 4 cups plain pop­corn with 1 cup mixed un­salted nuts and 2 tea­spoons smoked pa­prika. Trans­fer to bak­ing trays and spray with olive oil. Bake for 15 min­utes, or un­til golden. Cool; store in jars.

Per ½ cup: 604kJ (145cal), 3.8g pro­tein, 12.2g fat, 1.3g sat fat, 4.4g carbs, 0.8g sugar, 2.0g fi­bre, 2mg sodium

4 Blue­berry jar smoothie

Fill a clean, small lid­ded jar with 200ml re­duced-fat milk or al­mond milk, ½ cup blue­ber­ries, 2 tea­spoons maple syrup and 2 tea­spoons chopped al­monds. Store jar in the fridge; shake to mix be­fore serv­ing. Serves 1.

Per serve: 823kJ (197cal), 9.0g pro­tein, 5.3g fat, 1.9g sat fat, 27.5g carbs, 27.0g sugar, 1.8g fi­bre, 76mg sodium

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