What are some easy, healthy choices?

When choosing a snack there are a couple of rules that you should always try and follow.

  1. It contains protein, complex carbohydrates and fat.
  2. It’s low in salt (sodium).
  3. It’s easy to take with you.
  4. It is natural.

Some Examples…

Salmon and Avocado Sushi – Even better if you can find it with brown rice.

Crudit̩s and Hummus РCarrot, celery and capsicum sticks with a small container of hummus dip.

Homemade Quinoa and Muesli Slice with seeds and nuts.

European Yoghurt – Buy non flavoured and add fresh or frozen berries. You can sweeten it with honey but try and wean yourself from any sweetener.

Beef Jerky* – I make my own terriyaki jerky from blade and rump steak. It is a great way of having protein on the go. If you buy commercial jerky, make sure you monitor the salt content.

Full fat Chocolate Milk – If you’re on the go and want something on par with a protein shake. It has been shown to replenish glycogen (energy in your muscles) more effectively than sports drinks and contains a good amount of protein, complex carbohydrate and the fat content means it is has a low GI.

Baked eggs – Place two strips of lean ham across the base of a muffin tin and crack an egg on top. Season with sea-salt and pepper and then place in a 180 degree oven for 10-12 minutes or until cooked. Turn out the muffin shaped baked eggs and allow to cool. They can be eaten hot or taken on the go.

Cheese and crackers – Tasty cheese slices and water crackers. Just avoid the temptation to open a bottle of wine!

Dried fruits*, nuts and seeds – Dried cranberries, raisins, currants, pineapple, almonds, cashews, pepitas, sunflower seeds, pecans, walnuts, dried apples etc – Put together a mix of your favorites.

* Although these products are commercially available you may wish to avoid the chemicals used in the dehydration process. I have an intolerance to the sulfur used in dried apricots and apples and therefore dry my own fruit and now I also make jerky. It’s a simple process and dehydrators are available for home use costing around $120, and if you buy your produce seasonally it is very cost effective. I built my dehydrator for around $40 and if you’d like the plans, just let me know!