Following on from my last blog, Healthy Warming Autumn Meal Ideas – W Fitness, I thought I would add some healthy nutritious snack ideas and recipes, as this is what we get asked most about when it comes to eating healthily. ‘What can I eat that isn’t a bag of crisps or a bar of chocolate?’ Whilst chocolate and crisps are certainly convenient to grab if you’re out and easy to get out of the cupboard if you’re sat watching tv, they are high in fat, sugar and calories as well as lacking in nutrients, so you don’t want to be eating too much of them (the odd bag is absolutely fine, if you fancy some though!). Try some of the following snacks which are healthier, packed with nutrients, will fill you up and keep you satisfied for much longer than a chocolate bar. Some of them can be made ahead of time to take with you if you are going out.

These are some of my favourites, so I do hope that you enjoy them too.

Recipes in this blog:

Celery and Peanut/Almond Butter
Hard Boiled Eggs and Whole Grain Crackers
Greek Yogurt and Berries
Homemade Trail Mix
Sliced Apple with Almond Butter
Humous and Veggie Platter
Rice cakes with cottage cheese and watercress or rocket
Roasted Chickpeas
Frozen Banana Bites
Protein Bites
Banana Bars

Celery and Peanut or almond Butter

Spread 1 tablespoon of peanut butter between 2 celery sticks for a quick snack. You can add a couple of almonds on top for a little extra crunch!

Nutrition per serving:

Approx: 150 calories, 4g protein, 8g carbs, 12g fat.

Hard-Boiled Eggs and Whole Grain Crackers

Slice a hard-boiled egg and serve with 6 – 8 whole grain crackers.

Nutrition per serving:

Approx: 200 calories, 12g protein, 15g carbs, 10g fat.

Greek Yogurt and Berries

Mix half a cup of berries into 1 cup of Greek yogurt. Add a drizzle of honey on the top. You can also add a few nuts to make this a more filling snack – just watch the amount as although nuts are good for you, they are also high in calories

Nutrition per serving:

Approx: 180 calories, 15g protein, 20g carbs, 6g fat.

Homemade Trail Mix

Combine ¼ cup of mixed nuts (almonds, walnuts, cashews), dried cranberries, and a sprinkle of dark chocolate chips.

Nutrition per serving:

Approx: 150 calories, 4g protein, 10g carbs, 10g fat.

Sliced apple with almond butter

Slice one medium apple and dip into 2 tablespoons of almond butter.

Nutrition per serving:

Approx: 250 calories, 6g protein, 30g carbs, 14g fat.

Hummus and Veggie Platter

Cut carrots, cucumber and peppers into strips and dip into 100g of hummus.

Nutrition per serving:

Approx: 160 calories, 6g protein, 20g carbs, 7g fat.

Rice cakes with cottage cheese and watercress or rocket

Spread two rice cakes with 80g cottage cheese and top some water cress or rocket. You can use berries in place of the watercress for a change.

Nutrition per serving: Approx: 150 calories, 12g protein, 25g carbs, 2g fat.

Roasted Chickpeas

Rinse and dry a can of chickpeas. Toss in olive oil and spices including cumin, paprika and garlic powder and add a pinch of salt. Roast in the oven at 200°C for about 20-30 minutes until crispy. You can also roast thinly sliced vegetables such as sweet potatoes or courgette to make your own vegetable crisps.

Nutrition per 28g serving: Approx: 119 calories, 3g protein,16g carbs, 3.9g fat.

Frozen banana bites

Slice a banana into rounds and dip into melted dark chocolate. Sprinkle with chopped nuts if desired and freeze until the chocolate hardens.

Nutrition per serving: Approx: 165 calories, 3.2g protein, 21.5g carbs, 9.1g fat,

Protein bites

In a bowl, mix 1 cup of oats, ½ cup of nut butter and 1/3 cup of honey or maple syrup. Add a scoop of protein powder if desired and ½ cup of any extra add-ins (chocolate chips, dried, fruit, seeds etc). Play about with different flavours and ingredients, different nut butters and protein powders). Mix well until combined. If the mixture is too dry add in a little more nut butter or honey/maple syrup. The mixture needs to hold together when shaped. Using your hands, roll the mixture into bite-sized balls and place on a baking tray lined with baking paper. Put in the fridge for at least 30 minutes to help them set and firm up. Transfer to an airtight container and store in the fridge. They can also be frozen if required.

Nutrition per bite (depending on extras that are added in): 100-150 calories, 5-8g protein, 10-15g carbs, 5-8g fat

Banana bars

Mash 2-3 ripe bananas in a bowl and add in 200g oats, 1 teaspoon cinnamon, 1 tablespoon of water and mix well. Line a baking tray with baking paper and press the mixture down firmly to compact it into the tray. Bake at 180°C for 15-20 minutes until the bars are firm and slightly golden. Allow to cool for 10 minutes, then cut into slices and store in an airtight container when fully cool.

Nutrition per bar (depending on size of banana and slice): Approx 100-150 calories, 2-4g protein, 20-25g carbs, 1-3g fat

Other ideas for healthy snacks which are easy to make if you’re in a rush include:

Hard-boiled eggs – Boil and peel hard-boiled eggs in advance and keep in the fridge for a convenient source of protein.
Frozen grapes – Wash and freeze grapes for a naturally sweet, refreshing snack.
Frozen fruit bars – Blend fruit such as strawberries, raspberries, bananas and place into an ice cube tray to enjoy as frozen fruit bars.
Chopped fruit salad or chopped salad – Chop up salad or fruit and store in an airtight container, so it is easy to get out and eat. Quite often it’s easier to grab a bag of crisps than to start chopping fruit, so being prepared makes it easier to pick the healthy option.
Mixed nuts – Keep a few nuts in the house but try the ones that you have to crack open as this slows down the speed at which you eat them allowing you to feel full without overeating.

Remember, we’re not saying ditch the crisps and chocolate (not at all 😊) but just be mindful of the amounts and portion sizes that you are eating and integrate some of the healthier options which are more nutritious and will fill you up, into your diet!

Much Love

Caroline & Hannah xx