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Guilt Free Weeknight Snacks

Feel like a cheeky snack after dinner? Go for it! We’ve gathered a collection of ‘ready-to-eat’ and ‘make-yourself’ snack ideas that are nutritious, satisfying and low calorie – i.e. totally guilt free!


Ready To Eat:

Apple wedges with natural peanut butter:

Slice a small sized apple and leave the skin on – it is rich in fibre, antioxidants and vitamins! Serve with 1tbs of 100% natural peanut butter, for dose of healthy fats, soluble fibre and protein.

Strawberries with Greek yoghurt and honey:

Strawberries are high in antioxidants, and very low in sugar. In fact, a whole punnet of strawberries has less sugar than half a banana!

Serve 1 cup strawberries with 2tbs natural Greek yoghurt for calcium and protein, and if you need it, ½ tsp honey. It’s always best to sweeten yoghurt yourself, rather than buy flavoured options. You can also substitute fresh strawberries with 1 cup frozen strawberries or mixed berries.

Wholegrain crackers with cottage cheese, and either vegemite or jam:

For a snack that ‘has legs’, look no further. The fibre in wholegrain crackers, teamed with the protein in cottage cheese, makes this snack super-satisfying.

Use 1-2 large or 2-4 small crackers as your base. If you fancy savoury, spread 1tsp vegemite on the crackers before you add the cottage cheese. If you fancy sweet, use 1tsp jam instead.

Handful of trail mix:

Nuts and dried fruit offer the perfect combination of fibre, protein, healthy fats and low GI carbohydrates. However, beware of commercially prepared options containing compound chocolate, yoghurt, or sugar-sweetened fruits.

Always read the ingredients, and when in doubt, make your own mix. We suggest a 20-30g serve.

Savoury mix of air popped popcorn and roasted chickpeas:

Combine equal quantities of plain air popped popcorn and roasted chickpeas for a crunchy snack mix that is healthier and more satisfying than potato chips, due to higher fibre and protein, and lower fat and salt levels.

This is also a low-cal alternative to snacking on nuts. Aim for 1-2 handfuls per serve. 


Make Your Own:

Protein balls:

Most commercial protein balls are calorie dense, and contain added oils and sugar syrups. We suggest making your own, its so simple!

To make chocolate peanut butter protein balls, combine 1/2 cup oat bran, ¼ cup of LSA, ¼ cup unflavoured WPI or vegan protein powder, ¼ cup pitted dates, ¼ cup walnuts, 1tbs organic peanut butter, 1tbs cacao powder and 1/3 cup water in a high-speed blender.

Add more water gradually as needed, until a thick paste consistency is reached. Roll into ‘table tennis’ sized balls and coat with desiccated coconut. Have 2 balls for a delicious healthy snack.

Healthy muffins:

If you love a muffin with your cuppa after dinner, we suggest you you’re your own. Our recipe for banana walnut muffins is simple and delicious. Simply mix together 1 ¼ cup wholemeal flour, 1 scoop of unflavoured WPI/vegan protein powder, 1tbs LSA, 2tsp baking powder and a pinch of salt in a large bowl. In a separate bowl mash 2 large ripe bananas, then mix together with 2 whisked eggs, ½ cup low fat Greek yoghurt, ¼ cup low fat milk, 1tbs vanilla essence.

Combine wet and dry ingredients and fold gently until combined. Grease a 12-cup muffin tray lightly with olive oil, and fill the muffin cups halfway with batter. Dollop 1 level tsp peanut butter into each muffin cup, then fill with the remaining batter. Pop a walnut on top of each muffin. Bake at 180C for 20 minutes, or until a toothpick comes out clean.

Once cooled, store some muffins in the pantry (lasting 3 days) and some in the freezer (lasting 3 months).

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