Healthy Snacks

Healthy Snacks

Pomegranate Oat Cups

Ingredients

Wet

  • 2 eggs
  • 1⁄3cup 100% pomegranate juice
  • 1tsp vanilla extract
  • 1 banana, small
  • 1⁄2cup almond milk, unsweetened
  • 2tbsp coconut oil, partially melted

Dry


  • 2cups oats
  • 1tsp baking powder
  • 100g pomegranate seeds (save 20g for decoration)

Method

  • First, preheat oven to 160°C and grease a muffin tin with butter
  • Mash banana in a blender, then add the rest of the wet ingredients (minus the coconut oil) and whizz
  • Add the dry ingredients and mix until smooth
  • Finally add in the coconut oil
  • Fill muffin tin about 1⁄3 way full and sprinkle remaining pomegranate seeds on top
  • Bake for about 20 minutes
  • A snack portion is 1 or 2 oat cups, try them with a tsp of nut butter on top!
Spicy Nut Mix

Ingredients

  • 1tsp chili powder
  • 1tsp smoked paprika
  • 3⁄4tsp ground cumin
  • 1⁄2tsp ground black pepper
  • 1⁄2tsp cayenne pepper
  • 3⁄4cup pecans or cashews
  • 3⁄4cup raw almonds
  • 1⁄2cup raw pistachios
  • 2tbsp extra virgin olive oil
  • 1⁄2tsp coarse salt

Method

  1. Preheat oven to 160°C
  2. Mix the spices in a small bowl and set aside
  3. Spread the nuts on a large baking sheet and roast for about 8—10 mins
  4. Remove to a bowl and toss with the olive oil
  5. Add the spices and stir briefly
  6. Return to the baking sheet and roast for another 2—3 mins
  7. A snack portion is a big tablespoon of spicy nuts

 

Raw Cacao-Carob Brownies

Ingredients:

  • 2 cups Almonds
  • 2 cups Walnuts
  • 3 cups Dates
  • 4 tbsp Cacao powder
  • 4 tbsp Carob powder
  • 1/2 cup Desiccated coconut
  • 1/2 Sour cherries
  • 1/2 cup Coconut oil/butter
  • 1 tsp Himalayan salt

Procedure:

Place nuts and desiccated coconut in a food processor and mix until a fine texture is formed.

Add the rest of the ingredients and blitz again until well combined.

Place and press mixture in a rectangular tray. Let it set in the fridge for at least 2 hours.

Avocado Pops

Ingredients

Makes 4 Pops

  • 2 ripe avocados, peeled and stones removed
  • juice of ½ lemon
  • 60ml agave syrup
  • 60g coconut oil, melted
  • ¼ tsp vanilla extract
  • 1 tbsp cashew butter or other nut butter
  • 125ml almond milk

Method

  • Put all the ingredients for the avocado pops into a high-speed blender and blitz until velvety smooth. Transfer to ice-lolly moulds and freeze for 2-3 hours until set.
Muesli Muffins

Muesli Muffins:

  • 100g brown rice flour
  • 50g potato flour
  • 100g-muesli mix (sugar free)
  • 1tbsp ground flaxseed
  • ½ tsp xanthan gum
  • 2tsp baking powder
  • 1tsp ground cinnamon
  • 4 eggs
  • 4 tbsp light olive oil or melted coconut oil
  • 1 large ripe banana
  • 50g xylitol
  • 1tsp vanilla extract
  • 60g dried unsweetened berries

Topping:

4tbsp chopped pecan nuts, 1tsp ground cinnamon.

Method:

Preheat the oven to 190C/375F/gas mark 5. Grease 8 large muffin moulds.

Place the flours and muesli in a bowl with the flaxseed, xanthan gum, baking powder and ground cinnamon.

Place the eggs, oil, banana, xylitol and vanilla into a blender and process until smooth. Stir into the flour with the berries and stir thoroughly to mix.

Spoon the mixture into 8 large muffin moulds.

For the topping, mix together the nuts and cinnamon and some xylitol (if you prefer a little sweeter taste). Sprinkle over each muffin.

Place in the oven and bake for 20-25 minutes until risen and golden brown.

Allow to cool in the tin before removing.

 

 

 

Date Cardamom and Tahini Loaf – Natasha Corrett

Serves 8

  • 6 cardamom pods
  • 160g gluten-free plain flour
  • 80g teff flour
  • 1 tsp bicarbonate of soda
  • 1½ tsp baking powder
  • ½ tsp Himalayan pink salt
  • 1 tsp xanthan gum
  • 2 medium eggs
  • 125ml dairy-free milk
  • 100ml coconut blossom syrup or date syrup
  • 50ml tahini
  • 50ml sunflower or coconut oil
  • 180g dates, chopped

For The Icing:

  • 35g tahini
  • 20ml coconut blossom syrup
  • 1 tsp sesame seeds, to garnish
  • Preheat the oven to 150C/130C fan/gas 2. Line a 23cm x 13cm loaf tin with baking parchment.
  • Crush the cardamom pods in a mortar, discarding the husks.
  • Put the flours in a bowl with the bicarbonate of soda, baking powder, salt and xanthan gum, add the cardamom seeds and mix together.
  • Beat the eggs in a separate bowl, then stir in the milk, syrup, tahini and oil. Mix well, then stir in the chopped dates.
  • Gradually add the flour mixture to the wet mixture, stirring until well combined. It is meant to be thick. Scrape the batter into the prepared tin and make sure the top is even.
  • Bake in the oven for 40-45 minutes, until a knife inserted in the centre comes out clean. Turn out of the tin and leave to cool.
  • To make the icing, mix the tahini and syrup together in a bowl with 2 tablespoons water and drizzle over the top of the loaf. Sprinkle with the sesame seeds.
Low GL Christmas Cake

This cake was devised to support those with blood sugar problems such as diabetes, pre diabetes and gut conditions such as irritable bowel syndrome. However, it is also great as a delicious, low GL substitute for the real thing, as long as you keep to a small/medium slice. Note that because it has a low sugar and alcohol content, it will not keep for more than a week, but can be frozen.

 

Ingredients

 

  • 170g pitted prunes
  • 115g dried apple rings
  • 115g dried apricots
  • 50ml brandy or tea
  • 1 small apple, washed and grated
  • Zest and juice of 1 orange
  • 1 tsp ground ginger
  • ½ tsp ground cinnamon
  • ½ tsp fresh grated nutmeg
  • 2 tsp vanilla essence
  • 170g soft butter
  • 85g xylitol
  • 4 medium eggs
  • 85g ground almonds
  • 85g rice bran (or wholemeal flour)
  • 1 tsp gluten free baking powder

 

Method

 

  1. The day before you make the cake, chop the dried fruit into a bowl and pour over the brandy/tea, leave overnight, stirring occasionally.
  2. Line a 20cm deep cake tin with a double layer of greaseproof paper. Set the oven to 150 C fan assisted, or 160 C electric (gas mark 2).
  3. Cream the butter and xylitol, stir in the chopped fruit, orange zest and grated apple. Add the vanilla and spices and beat the eggs in one at a time. Don’t worry if it looks a bit curdled, it will be fine!
  4. Stir in the ground almonds, rice bran and baking powder thoroughly. Finally stir in the juice from half the orange to start with, adding more if necessary to make a soft consistency.
  5. Pour into the cake tin and level the top.
  6. Bake for 1.5 – 2 hrs until a skewer comes out clean. If the top is getting too dark put a piece of foil over it. As soon as the tin is cool enough to touch, put a piece of foil tightly over the top and leave till completely cold – this softens the top of the cake.
  7. Remove from the tin and wrap in a double thickness of foil.
Spiced Almond Date Balls

Only 10 mins to prep, makes about 24 balls, enough for snacks for all the family!

Ingredients

  • 1 ¼ cup rolled oats
  • 1 ¼ cup pitted dates
  • 1⁄2 cup almond butter
  • 1 tsp pure almond extract
  • 1⁄4 tsp ground ginger
  • 1⁄4 tsp ground nutmeg

Method

  1. Place oats, dates, almond butter, almond extract, ginger and nutmeg in a blender and whiz until smooth and sticking together. Drizzle in 2 – 3tbsp hot water so that the mixture comes into a ball
  2. Using a teaspoon, scoop out a heaped spoonful of the mixture. Roll into a ball, pressing firmly so that it sticks together. Chill bites until ready to serve
  3. Refrigerate in an airtight container for up to 5 days or freeze for up to 1 week
  4. A snack is 2 balls (not the whole batch!)
Mini Frittata Cups

Ingredients

  • 4 large eggs
  • ¼ tsp salt
  • Pinch of pepper
  • Fillings – choose from:
  • 2 chopped spring onions, 4 chopped sundried tomatoes + crumbles of goats cheese
  • steamed asparagus, frozen peas &
  • chopped mint
  • chopped cherry tomatoes, mozzarella & basil

Method

  • Heat the oven to 190°C
  • Lightly grease 6 muffin cups
  • To a bowl, add eggs, salt and pepper and your chosen fillings
  • Add egg mixture to 6 muffin cups, filling each almost to the top
  • Bake for about 20-25 minutes, until tops are puffed and golden brown
  • Leftovers can be stored for up to a week in the fridge and reheated
  • A snack portion is 2 mini frittata cups.

 

Chocolate Fruit & Nut Clusters

Ingredients

  • 100g dark chocolate (e.g. Green & Blacks or any other good quality chocolate)
  • 15g dried cranberries
  • 25g ready to eat apricots
  • 40g pecan nuts
  • 5 rough oatcakes
  • 2 tsp xylitol
  • 40g flaked almonds

Method

  • Melt the chocolate in a glass bowl set in shallow water over a low heat until melted
  • Blend all the ingredients except for the flaked almonds in a blender until roughly chopped
  • Add the mixture with the flaked almonds to the melted chocolate and coat thoroughly
  • Spoon into 10-12 cake cases or 20 petit four cases
  • Chill in the fridge until set
Hummus

Ingredients

  • 1 x can of organic chickpeas. (If using dried – prepare the chickpeas beforehand).
  • 1 tbsp. tahini
  • ½ tsp sea salt
  • Juice of a lemon
  • 1 clove crushed garlic (optional)
  • ½ cup spring water
  • Pinch of paprika or cumin (optional)

Method

  • Wash and drain chickpeas
  • Pour some boiling water over them
  • Put everything in a mixer and blend
  • If too thick just ass a little more water
  • Adjust seasoning to taste

Garnish with a little olive oil and parsley

Beetroot & Butterbean Hummus

Ingredients

  • 250g cooked beetroot dipped in vinegar (not pickled)
  • 1 tin butterbeans, drained and rinsed
  • 3 tbsps. Extra virgin olive oil
  • Freshly ground black pepper
  • Herbemare
  • Pinch of cumin (optional)

Method

Chop the beetroot into small pieces and set aside in a medium bowl.

In a food processor blitz the butterbeans, olive oil and seasoning.

Transfer into the bowl with beetroot and gently fold through to mix.

Spoon into a serving bowl, drizzle with olive oil and garnish with some fresh parsley.

Spirulina Truffles

Almonds are one of the most nutritious nuts you can find in nature. They are rich in protein, vitamins, minerals and fibre. Spirulina contains all the vitamins, minerals, protein and essential fatty acids needed to sustain life, as well as antioxidants. Cinnamon supports the regulation of blood sugar levels.

Ingredients:

125g ground almonds

1 generous tsp of spirulina

1 squirt of maple syrup

1 tbsp of water

Cinnamon to coat

Method:

Mix the almonds and spirulina together, using your hands. Add maple syrup, and mix it until you reach a dough-like consistency. Add water, mix it until the mix sticks together and you can shape it into balls. Take out pieces of the desired size and shape into balls and roll in cinnamon.