From what I have found from talking to clients, most people
manage well with choosing healthy breakfasts, lunches and dinners, but it’s
those hours in between meals when the damage can happen. Out and about when
hunger strikes with nothing to eat except a bag of crisps or a pre-made
sandwich? That’s the moment when all our great planning and dedication can go
right out the window. There are just far too many tasty snacks on those shelves,
and even when you think you’re making a healthy choice, very often there’s
really no way of knowing what you’re eating.
The only sure fire way to combat this common pitfall is to plan in advance and have your snacks with you. Boring, I know, but definitely worth it in the long run. The other important rule with snacking, and meals in general, is that you should eat something small every 2-3 hours in order to keep hunger at bay and reduce the temptation to reach for those quick fixes. If you make sure to include protein in your snacks, you will avoid the blood sugar crashes that cause the hunger, mood swings and dizziness that send you running for a sugary treat.
So here are a few of my favourites; all tasty and easy to
carry with you, and all protein-rich and satisfying.
OATCAKES AND NUT BUTTER:
Nut butters come in all shapes and sizes, but very often
they can be laced with sugar and additives. It is always better to choose an
organic Nut Butter where the nuts are the only ingredient. Meridian make
delicious butters from Cashews, Hazelnuts, Almonds and Peanuts, and are
available in all good health stores. Naturally high in protein, some of this on
2 or 3 oatcakes or rice cakes will keep you feeling fuller for much longer than
that bag of crisps. Spreading nut butter onto your apple slices is also an easy
way to include protein to the quickest of snacks.
HUMMUS AND RICE CAKES/CELERY/CRACKERS/CUCUMBER/CARROTS
I’ll dip anything in hummus really. Dipping lots of
crudités-style vegetables into it is a sneaky way of getting more veg, while
also adding in some protein. Hummus’ main ingredient is chickpeas, which are
one of the best plant-based sources of protein. Again, go for the hummus with
the least ingredients. Like most things, it is becoming more and more processed
as it becomes more popular.
COCONUT YOGHURT, BERRIES AND SEEDS
I discovered this tasty treat when I began cutting out dairy
last year. I really missed yoghurts for a snack, and then I found COYO. It
comes in a couple of different flavours, including pineapple and mixed berry,
but I like to get the natural one and add in my own berries. Unfortunately,
coconut yoghurt is lower in protein than it’s dairy counterparts, but add in
some mixed ground seeds or flaked almonds (both high in protein) to make you
feel fuller for longer.
NAKD BARS
These are a great treat if you’re out and about and don’t want
to have to start digging little jars of hummus and tubs of crackers from the
bottom of your handbag, a lá Mary Poppins. They come in a variety of flavours,
and can be found sold singly in all good health stores, but so far I have only
managed to find the 4-pack in Tesco, which is much better value. They have the
protein built in with their seed and nut-rich mixture and are much more filling
and tasty than they look. However, due to the high content of dried fruits in
most of them, they can be quite high in natural sugars, so may not be great for
anyone on a low GI diet, but as an occasional treat don’t worry about this too
much. You could be eating a lot worse!
SMOOTHIES
Now that summer is here, making a smoothie in the morning
and bringing it with you to work to sip on during the day is becoming increasingly
more appealing. We all know the basics of smoothie making, but don’t forget
about that all-important protein! You don’t find much protein in fruit alone
unfortunately, so I like to include avocado, coconut oil and chia seeds to my
smoothies, and leave out the yoghurt/ice-cream! The avocado and oil add the
smooth texture you’re looking for.
KALE CRISPS
When you’re really craving a savoury snack these guys go a
long way to filling that void. Kale is probably the most nutrient-dense of all
the leafy greens and, as someone who wouldn’t be a huge fan of cabbage or
broccoli, I find the taste of kale much nicer. To make the crisps, you tear the
leaves into crisp-sized pieces and place in a bowl. Add a little olive oil and
rub the pieces of kale together until they are coated with the oil. Space the
chips out on a baking tray and sprinkle with sea salt. Bake in the oven for
about 10 minutes until they are crispy. You can also add other spices, such as
turmeric or paprika, to liven them up. Kale has a good amount of protein
already, but you can add even more by tossing the leaves in sesame seeds or
toasting some walnuts alongside them.
LENTIL CHIPS
Another handy one for when you’re out and about. Pop into
health food store, or Tesco I think, and you’ll find these tasty crisps made
from lentil flour. They come in a variety of tasty flavours and are also
naturally gluten and wheat free so handy for those with intolerances who want a
crisp alternative. They also do a Hummus version made from chickpea flour.
CUCUMBER ROLLS
Simply slice the cucumber in half, scoop out the middle with
a spoon and add in your filing. I like to add sun-dried tomato pesto and a bit
of tuna or chicken for protein. You could also fill with hummus, or smoked mackerel,
or avocado, or feta cheese, or peppers and sweetcorn…the list is endless. Then close
the cucumber back up like a sandwich and snack away!
I’m sure there’s many more I’m forgetting but I think that’s
enough to get you started. Hope you enjoy them and if you try any of them out be
sure to let me know what you think.
Happy Snacking!