By Geraldine Georgeou. Republished with permission from MamaMia.com.au.
Don’t get caught with the between-meal munchies. This is when you are most likely to reach for quick pick-me-ups that are often high GI, high in salt and high in saturated fat.
Arm yourself with simple snacks to stave off hunger, and also help you meet your fruit, veg, wholegrains, protein and dairy requirements for the day. This, in turn, will keep glucose and insulin levels steady and reduce sugar cravings.
Here are some ideas that are easy to prepare, and that balance protein and low-GI carbohydrates to keep you looking and feeling great.
Gluten-free nibbles
These quick and easy snacks are so tasty that you won’t ever feel you are missing out. Low-GI carbohydrates provide long-lasting energy and these snack plates also contain plenty of fibre for your digestion.
Roasted chickpeas
Ingredients
- 400g tin chickpeas rinsed
- 1 tablespoon olive oil
- 1 tablespoon spices or chopped herbs (such as curry powder, garam masala, cumin, smoked paprika, rosemary, thyme)
Method
- Preheat the oven to 180°C. Toss the chickpeas in olive oil, spices or herbs and salt and pepper. Roast for 30 minutes until golden and crispy.
Sweet potato chips
Ingredients
- 1 sweet potato cut into chips
- 1 tablespoon olive oil
- 1 teaspoon cumin
Method
- Preheat the oven to 180°C.
- Toss the sweet potato chips in the olive oil, cumin and some salt and pepper.
- Bake for 20 minutes or until the chips start to brown and crisp.
Kale chips
Ingredients
- 1 bunch kale leaves (stems cut out)
- 1 tablespoon olive oil
- 1 teaspoon paprika
Method
- Preheat the oven to 180°C.
- Tear the kale leaves into bite-sized pieces and toss in olive oil, paprika and salt and pepper.
- Bake for 15–20 minutes or until crisp.
Super-simple gluten-free snacks
- Trail mix: Mix together raw unsalted nuts (walnuts, almonds or brazil nuts), seeds (sunflower seeds, pepitas or flaxseeds/linseeds) and dried fruit (sultanas, raisins, apricots, cranberries or goji berries).
- Popcorn: Toss with olive oil instead of butter, and add herbs and spices to keep it interesting.
- Hummus: Made with chickpeas, tahini, garlic, lemon juice and olive oil, with added beetroot, if you like it.
Fruity snacks
Packed with antioxidants, vitamin C, fibre and energy, combined with protein, these snacks will help protect your skin and give you a pick-me-up when you’re feeling sluggish.
5-minute fruities
- Frozen yoghurt blueberries: dip blueberries in yoghurt and spread on baking paper to freeze overnight.
- Apple slices and almond butter.
- Banana and peanut butter on toasted wholemeal pitta bread.
Fruit dip
Ingredients
- 1 cup (260g) low-fat Greek yoghurt
- 1 tablespoon honey
- 1 tablespoon almond butter
- fruit slices, for dipping
Method
- Mix together the yoghurt, honey and almond butter and serve with fruit slices.
- Parfait your way.
- Sprinkle with toppings, like:
- Chopped fruit
- Natural muesli
- Puffed rice (GF)
- Quinoa flakes (GF)
- Cacao nibs
- Bee pollen (from health food shops)
- Chopped nuts (almonds, walnuts, brazil nuts)
- Seeds (flaxseeds/linseeds, pepitas/pumpkin seeds, sunflower seeds, chia seeds)
- Buckwheat (GF)
- Honey
- Protein powder (for a little sweetness and extra protein)
Pick your yoghurt
- ¾ cup (200 g) low-fat natural yoghurt (mild light flavour)
- ¾ cup (200 g) low-fat Greek yoghurt (creamy and tangy)
Low-fat natural or Greek yoghurt is the perfect snack – it’s high in protein, low-GI carbohydrate and probiotics for gut health and digestion, but you might be bored of the flavour.
Commercial fancy flavoured yoghurts can be high in fat and added sugar and low in good bacteria, providing little nutrition. Yoghurt parfaits are a great way to tart up low-fat Greek yoghurt with exciting textures and flavours.
5-minute snacks
- Make mini pizzas with leftover meats, veggies and low-fat cheese toasted on wholegrain English muffins.
- Enjoy tinned flavoured tuna in olive oil with wholemeal crackers.
- Spread avocado and tomato, ricotta and banana, curried egg or vegemite and cottage cheese on wholemeal crackers.
Images and text from The Australian Healthy Skin Diet by Geraldine Georgeou, photography by Chris Chen. Murdoch Books RRP $35.00. You can purchase it here.
