Healthy snacks are not always as easy to come by as we’d like. When we’re in the office it can be difficult to resist the tempting goodies that lurk around the tea and coffee station. You know the ones I’m talking about – luxury packets of biscuits, brought-back-from-holidays chocolate, and leftover birthday cakes! Unless you’ve got a healthy alternative to hand you’re in trouble!
So don’t go into the office empty-handed. Go to work each day armed with healthy snacks and you’ll be setting yourself up for success.
To get you started I’ve put together 5 Healthy Snacks for the workplace for you to try out.
Our top tips for a healthy smoothie
- Always include a good source of healthy fat or protein to ensure it is well balanced and full of lasting energy for focus and concentration. Try avocado, natural yoghurt or a generous spoon of tahini or even a handful of seeds or nuts.
- Include some vegetables to lower the sugar content and increase the nutrient content. Try kale, spinach, cucumber or pak choi to get your greens in
- Use frozen fruit and veg – there is a huge variety, it has a high nutrient content and you can always have it in stock. Frozen avocados are super handy but make sure you defrost overnight unless you want to break your blender!
Pina Colada Smoothie
Preparation 10 minutes, cooking time 15 minutes serves 3 – 4
- 1 cup fresh / frozen pineapple
- 1 kiwi, peeled
- ½ avocado, peeled and stoned or use frozen
- 1 cup baby spinach / 1-2 cubes frozen spinach
- small piece fresh ginger
- 1 tbsp. linseeds / protein powder (optional)
- 2 cups coconut water
- Blend ingredients together.
- Dilute further with water or more coconut water if necessary
Chia pudding is a great breakfast option or you can bring it as a filling and healthy snack. Make it the night before in a transportable jar and add a dollop of natural yoghurt before you leave in the morning. Chia seeds are high in omega-3 which supports brain function and concentration levels.
Chia Fruit Pots
Preparation time 3 minutes, serves 1
- 1 tbsp chia seeds
- ½ cup almond/coconut milk
- ½ tsp vanilla extract, optional
- ½ tsp maple syrup
- 1 tbsp. natural yoghurt
- Handful flaked almonds, optional
- Chopped fruit/ berries to serve
- The night before you need it, place chia seeds, milk, vanilla and maple syrup in a glass jar or Tupperware container and mix well. Store in the fridge to firm up overnight.
- In the morning, top with the natural yoghurt, almonds and handful of berries or any kind of chopped fruit
The Ultimate Low Sugar Powerball
Many ‘healthy’ powerball recipes are full of dried fruit and actually have a very high sugar content. This recipe has the least sugar and requires the least effort. All you need is a bowl and a spoon. Powerballs are a super handy snack which can be made in bulk in advance. Store them in the fridge for at least two weeks or in the freezer for a month. Grab one and go.
Preparation 10 minutes, makes 15
- 1 cup peanut/almond / hazelnut butter
- 1 tbsp. maple syrup
- 1 cup shelled hemp seeds (or milled flaxseeds if not available)
- 1 tbsp. cocoa powder / raw cacao powder
- ½ cup chopped nuts (any combination of peanuts, sliced almonds, chopped walnuts, chopped cashews, toasted coconut …)
- Pinch sea salt (optional)
- Mix nut butter and maple syrup in a large bowl until smooth.
- Add in the rest of ingredients and mix until well combined. If
mixis too dry add more nut butter or water
- Roll into small balls and eat! Keep dipping hands in
bowlof clean water to prevent mixturefrom sticking
The Frittata Muffin
Eggs are an awesome all-rounder. They are cheap and easy to cook, high in protein and low in carbohydrate, so great for keeping your energy high and keeping you fuelled during the day. Include some veggies for extra nutrients to support stress and brain function. Variety is the key, so mix it up as you wish!
Preparation 10 minutes, makes 6
- 150g spinach washed and roughly chopped
- 6 eggs, beaten
- 75g milk
- Handful fresh parsley, finely chopped
- 100g feta, crumbled
- Preheat oven to 200 degrees celsius
- Use silicone muffin tray or muffin cases
- Mix together the eggs, milk, and parsley in a jug and season with salt and pepper
- Divide the spinach and feta between the muffin cases and pour over the egg mixture
- Bake for 15 – 18 minutes until golden and set
A handful of spicy or flavoured seeds is a really simple and tasty snack. Seeds are little powerhouses, full of healthy fats to keep your brain cells working and maintain your nervous system. You can play with the flavours – try cayenne pepper for added spice or a small amount of maple syrup and cinnamon for a sweeter flavour. Any nuts can also be used, cashews are particularly good!
Savoury pumpkin seeds
Preparation 3 wheat-freeooking time 15-20 minutes
- 1 cup pumpkin seeds
- 2 tbs soy sauce (use tamari for wheat-free version)
- Heat oven to 120 degrees celsius.
- Place pumpkin seeds in single layer on baking tray, coat lightly with tamari or soy sauce and roast for 15 – 20 minutes until slightly toasted
- Allow to cool and store in an airtight container
Prepare for Healthy Snack Success
The healthy snacks included here are all really easy to make. What’s more difficult is making the time to make them!
The old saying Fail to Prepare, Prepare to Fail comes to mind here. Help yourself out by including the ingredients in your weekly food shop and getting into a routine whereby you set 10 mins aside each night to prepare your snacks for the next day. It takes a couple of weeks to make a new routine a habit so keep at it. Pretty soon preparing your healthy snacks will come as naturally as brushing your teeth before bed.
Got any healthy snacks of your own you’d like to share? We’re always looking for fresh and tasty ideas so please pop any suggestions and recipes in the comment box below!
Best of Luck!
The Wellness Crew