Snacks

Eating healthy snacks between meals will help you manage your hunger and avoid overeating, maintain energy and blood sugar levels and keep your metabolism firing. Snacks should be around 150 calories or less.

 

Fabulous Fudge Delights: Caramel, Chocolate or Vanilla

Baileys chocolate fudge

  • 1 scoop / sachet Energy Slim Meal Replacement Shake – of your favorite flavour.
  • 3-4 tbsp cream
  • (optional) walnuts

Mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.

Nutritional information per serve

Protein Dietary Fibre
14g 4g
Fat Total Energy
3g 310kJ
Fat Saturated Sodium
0.5g -
Carbohydrate Total
6g

 

Perfect Peanut Butter Balls

Chocolate fruitcake rum balls

Follow directions for Fudge Delight. Form peanut butter into small balls slightly larger than a marble. Roll and coat these with Fab Fudge to create a covered peanut butter ball. Coat with desiccated coconut, ground hazelnuts or cocoa

Refrigerate for 2 hours. May be frozen to speed up process.

Peanut Butter & Honey Balls

  • 2 scoop / 1 sachet Energy Slim Meal Replacement — Vanilla
  • 1/4 cup honey
  • 1/2 cup creamy peanut butter
  • desiccated coconut, ground hazelnuts and cocoa, to coat

Mix all ingredients in a small bowl. Roll by hand into 1″ balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.

Nutritional information per serve

Protein Dietary Fibre
14g 4g
Fat Total Energy
2.3g 476kJ
Fat Saturated Sodium
0.1g -
Carbohydrate Total
9g

 

 

Reduced-fat Hummus

Reduced-fat hummus

Ingredients: 

  • 1 cup of chickpeas
  • 1 clove of garlic
  • 1/4 of a hot pepper or some hot pepper flakes
  • juice of 1/2 lemon or more as needed
  • 2 Tablespoons tahini (sesame paste)
  • salt to taste

Place the chickpeas, garlic, hot pepper in a small food process and mulch well. This can also be done by hand but it takes longer. You can use a mortar and pound the garlic and pepper first and then add the chickpeas to the mortar. After they are mixed well add in the tahini slowly. After that is mixed well, add the lemon juice and salt to taste. Never add oil to this mixture. This is a traditional Arab recipe and is very delicious.

To Serve:

Place the hummus on a plate and spread out with a spoon, top with some sumac and some chopped parsley. Drizzle some olive oil on top. This is so delicious and to enhance a full meal you can add some fresh goat cheese that has been grilled and labane. These are both Arab foods. Labane is merely yogurt drained and thus becoming a cheese like spread. You should drizzle olive oil over this also.
- See more at: http://arabicfood.weebly.com/best-hummus-ever.html#sthash.FqExgGJ4.dpuf

  • Nutritional information per serve
Protein Dietary Fibre
3.5g 2.5g
Fat Total Energy
4.5g 325kJ
Fat Saturated Sodium
0.5g -
Carbohydrate Total
5g

 

Beetroot Dip

Beetroot and eggplant dips with crudites

  • 1 tin beetroot, drained
  • 2 tsp. dried coriander
  • 150g natural yogurt
  • 1 tsp. lemon juice
  • pre-cut vegetable sticks and whole-wheat pita wedges, for dipping

Combine beetroot, yogurt, lemon juice and coriander, blend until smooth. Serve with pita triangles and raw vegetable sticks.

Nutritional information per serve:

Protein Dietary Fibre
4.6g 3.9g
Fat Total Energy
1.00g 315kJ
Fat Saturated Sodium
0.2g 76mg
Carbohydrate Total Cholesterol
10g 2mg

 

 

Tatziki Dip

  • 200g natural yogurt
  • 2 tsp. parsley
  • 1-2 seeded and grated cucumbers
  • 1 tsp. lemon juice
  • 1-2 cloves crushed garlic
  • pre-cut vegetable sticks and whole-wheat pita wedges, for dipping

Combine all ingredients well. Serve with pita triangles and raw vegetable sticks. Also great on your home made souvlaki or use as a salad or on top of chicken.

 

Grilled Chicken with Caesar Greens on Rice / Corn Thins

Grilled chicken with Caesar greens on rice cakes

  • 12 chicken tenderloins (about 900g)
  • 1 garlic clove, crushed
  • 1/2 tsp Dijon mustard
  • 1/4 cup (70g) low-fat natural yoghurt
  • 1 tbs low-fat mayonnaise
  • 1 baby cos lettuce, leaves separated
  • 1 cup wild rocket leaves
  • 4 rice / corm Thins (Real Foods brand)
  • 20g parmesan, shaved with a vegetable peeler
  • anchovies (optional)
Heat the oil in a large char grill pan or non-stick frypan over high heat. Cook chicken tenderloins for 2-3 minutes each side until golden and cooked through. Cover with a lid and set aside off the heat. For the Caesar greens, combine the garlic, anchovy, mustard, yoghurt, mayonnaise and 1 1/2 tbs warm water in a bowl. Season to taste, add cos and rocket leaves and toss well to coat. Divide the toasted rice cakes among plates, then top with greens and chicken. Serve scattered with shaved parmesan.

Topping Variations

  • sliced ham, tomato & low fat feta or cream cheese
  • sliced chicken or turkey, avocado & tomato
  • low-fat cheese slice (microwave approx 10 seconds)
  • home-made dips (refer our recipes)
  • smoked salmon & avocado

These make a great snack option from those attempting to reduce their bread intake. You can vary the toppings daily.

Nutritional information per serve

Protein Dietary Fibre
53.2g 1.5g
Fat Total Energy
5.5g 1032kJ
Fat Saturated Sodium
5g 266mg
Carbohydrate Total Cholesterol
9.7g 157mg

 

Dried Fruit and Nut Mix

Fruit, nut and seed trail mix

  • ½ cup of almonds
  • 1/2 cup walnuts
  • 1/2 cup dried fruits – try sultanas, dried pineapple, mango etc
  • pumpkin seeds

A ready made jar in the cupboard at home or work will help stop you reaching for a chocolate bar. Almonds and Walnuts are lower in fat than most nuts and will satisfy your hunger while keeping your blood sugar stable. Combine some dried fruits for a great healthy snack that can be pre-packed and taken anywhere.

 

 

Almond Bananas

Almond bananas

Keep the kids entertained – invite them into the kitchen to help make these low-fat banana treats.

  • 40g (1/3 cup) almond meal
  • 60ml (1/4 cup) cold water
  • 4 large ripe bananas, peeled, cut crossways into thirds
  • 1 tbs vegetable oil
  • 250ml (1 cup) 99 per cent fat-free custard, to serve

Kids’ task: Spread the almond meal over a large plate. Use a pastry brush to brush bananas evenly with water. Roll the bananas in the almond meal to evenly coat.

Heat the oil in a large non-stick frying pan over medium-high heat. Add the bananas and cook for 3-4 minutes each side or until golden brown. Drain on paper towel. Place bananas in serving bowls and serve with custard.

Note: Leftovers: Use the custard as an accompaniment to fresh fruit.

Nutritional information per serve

Protein Dietary Fibre
8g 4.5g
Fat Total Energy
6g 890kJ
Fat Saturated Sodium
1.5g -
Carbohydrate Total
39g

Fresh Cherry Trifle

Fresh cherry trifle

Only three ingredients are needed to make this delicious low fat trifle dessert.

  • 250g fresh cherries, pitted, coarsely chopped
  • 240g jam-and-cream roll, cut crossways into 1cm-thick slices
  • 400ml 99 per cent fat-free custard

Place 1 slice of jam-and-cream roll in the base and 2 slices against the side of each serving glass. Pour over half the custard and top with half the cherries. Repeat layering process with the remaining jam-and-cream roll, custard and cherries.

 

Nutritional Information per serve.
Protein Dietary Fibre
8g 2.50g
Fat Total Energy
5g 1265kJ
Fat Saturated Sodium
2g -
Carbohydrate Total
49g

 

Gluten-free Trifle with Fruit & Custard

Christmas panettone trifle

  • diet jelly  - your choice of flavour
  • low-fat custard
  • diced fresh seasonal fruit eg: strawberries, peaches, bananas, passionfruits
  • (optional) tinned peaches – pieces

Make jelly that morning or the night before.  Mix fruit with drained tinned peaches. In a bowl or clear glass layer fruit, custard then jelly several times. (add a small amount of low fat yogurt instead of  cream on top). Finally garnish with fresh fruit.

 

Apricot and Muesli Balls

 

Apricot and muesli sesame balls

These apricot and muesli balls are low GI and low fat. Perfect!

  • 140g (3/4 cup, firmly packed) dried apricots
  • 125ml (1/2 cup) cold water
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 215g (2 cups) natural muesli
Combine apricots, water, cinnamon, nutmeg in a saucepan and bring to the boil over medium heat. Reduce heat to low. Cover and simmer, stirring occasionally, for 10 minutes or until apricots soften. Uncover and set aside for 20 minutes to cool. Place the muesli in the bowl of a food processor and process until finely chopped. Add the apricot mixture and process until a stiff dough forms (add a little extra water if required). Transfer to a bowl and use your hands to knead until well combined. Use your hands to roll 2 teaspoonfuls of mixture into a ball. Repeat with the remaining mixture. Makes 26. 

Nutritional Information per serve.
Protein Dietary Fibre
3g 3.50g
Fat Total Energy
2g 380kJ
Fat Saturated Sodium
0.5g -
Carbohydrate Total Cholesterol
13g

Tropical Fruit Loaf

Tropical fruit loaf

  • 500g low-fat ricotta
  • 1/2 cup icing sugar
  • 5 large oranges, juiced
  • 3 kiwifruit, peeled, chopped
  • 5 passionfruit, pulp removed
  • 12 sponge finger biscuits
Grease and line a 6cm deep, 19cm x 10cm (base) loaf pan. Using an electric mixer, beat ricotta, sugar and 1 tablespoon of juice until smooth. Fold in kiwifruit and half the passionfruit. Spoon one-third of mixture into loaf pan.
Pour remaining juice into a shallow dish. Dip biscuits into juice, 1 at a time. Arrange over ricotta mixture. Repeat layers, finishing with ricotta mixture. Cover. Refrigerate for 6 hours or until firm. Turn out. Top with remaining passionfruit. Serves 6.

Nutritional information per serve

Protein Dietary Fibre
11.9g 3.8g
Fat Total Energy
8g 981kJ
Fat Saturated Sodium
4g 226mg
Carbohydrate Total Cholesterol
37g 71mg

 

Gluten-free Scones with Jam & Cream

Gluten-free scones with jam and cream

For those of us with gluten intolerance, these are the most delightful tasting scones.

  • Melted Nuttelex dairy-free margarine, to grease
  • 450g (3 cups) Basco gluten-free multipurpose baking mix
  • 1 tbs caster sugar
  • 2 tsp gluten-free baking powder
  • 310ml (1 1/4 cups) soy milk
  • 2 tbs Nuttelex dairy-free margarine, extra, melted
  • Potato flour, to dust
  • Soy milk, extra, to brush
  • Strawberry jam, to serve
  • Double cream, to serve

Preheat oven to 180°C. Brush a square 23cm (base measurement) cake pan with melted margarine to lightly grease. Combine baking mix, sugar and baking powder in a large bowl and make a well in the centre. Combine the soy milk and extra margarine in a bowl. Pour soy-milk mixture into the well in sugar mixture. Use a round-bladed knife in a cutting motion to mix until evenly incorporated and mixture begins to hold together.

Lightly dust a clean work surface with potato flour. Turn the dough onto the floured surface. Use your hands to gently press the dough out into a 3cm-thick disc. Use a 5cm-diameter round pastry cutter to cut out 16 scones. Place the scones, side by side, in the prepared pan. Lightly brush with extra soy milk.

Bake in oven for 20 minutes or until scones are light golden and sound hollow when tapped on the top. Remove from oven and wrap in a clean tea towel to keep warm. Serve with jam and cream.

Nutritional information per serve

Protein Dietary Fibre
1.5g 1g
Fat Total Energy
3g 340kJ
Fat Saturated Sodium
0.5g -
Carbohydrate Total
13g

 

 

Jellied Berries

Jellied berries

  • 9g sachet low-joule raspberry jelly crystals
  • 1 cup boiling water
  • 250g sliced strawberries
  • 150g blueberries
  • 1 1/2 cups low-fat vanilla custard

Place jelly crystals in a jug. Pour over boiling water and stir until completely dissolved. Stir in 1 cup cold water. Pour jelly into four 1-cup capacity glasses. Spoon half the strawberries and blueberries into jellies. Cover and refrigerate for at least 4 hours or until set. Top jellies with remaining strawberries and blueberries and custard. Serves 4.

Nutritional information per serve

Protein Dietary Fibre
7g 2g
Fat Total Energy
1g 450kJ
Fat Saturated Sodium
0.6g 56mg
Carbohydrate Total Cholesterol
16g 6mg

 

 

Dairy Free Coffee Ice Cream Affogato

Coffee ice cream affogato (dairy-free)

  • 3 cups (750ml) coffee-flavoured soy milk
  • 6 egg yolks
  • 2/3 cup (150g) caster sugar
  • 4 shots espresso
  • Frangelico, to serve (optional)
  • Biscotti, to serve (optional)

Place soy milk in a saucepan over medium heat until scalding. Beat egg yolks and sugar until pale, pour soy milk over top, then return to pan and cook for about 3-5 minutes until thickened. Cool, pour mixture into a shallow container and freeze until frozen at edges. Remove mixture from freezer and beat with an electric beater. Pour back into container and refreeze.
Repeat 2 or 3 times.(Or use an ice cream machine following manufacturer’s directions.) Place 2 scoops in each glass, pour over espresso and Frangelico, then serve with biscotti. Serves 4.


Prawn Cocktail Canapes

Prawn cocktail canapes
2 tbs good-quality low-fat mayonnaise
  • 1 tbs low-fat Greek yoghurt
  • 1/4 cup (60ml) tomato sauce (ketchup)
  • 1 tbs lemon juice, plus lemon wedges to serve
  • 1/2 iceberg lettuce
  • 18 round wafer crispbreads
  • 18 small cooked prawns, peeled, deveined
  • 18 flat-leaf parsley leaves
For the cocktail sauce, whisk together mayonnaise, yoghurt, tomato sauce, lemon juice and some sea salt and freshly ground black pepper in a bowl. Taste and adjust to your liking. Set aside.
Take the greenest leaves from the iceberg lettuce, roll them up and thinly slice into shreds.
To serve, top each crispbread with a tiny smear of cocktail sauce, a good pinch of shredded lettuce and a prawn. Drizzle with remaining cocktail sauce, top with a parsley leaf and serve with lemon wedges.

Roast Beef with Horseradish Cream Canapes

Roast beef with horseradish cream canapes
  • 30cm long baguette thinly sliced into 20 slices
  • olive oil spray
  • 1/2 cup lite sour cream
  • 2 tablespoons horseradish cream
  • salt and pepper.
  • 130g sliced rare roast beef, cut into thick strips
  • 20 basil leaves and cracked black pepper, to serve
Preheat oven to 180°C. Place baguette slices on a baking tray. Spray with olive oil spray. Bake for 5 minutes or until light golden. Meanwhile combine sour cream and horseradish cream in a small bowl. Season with salt and pepper. Set aside. To serve, spread each baguette slice with a little sour cream mixture, and top with a strip of roast beef. Garnish with a basil leaf. Season with cracked black pepper and arrange on a serving platter.

 

 

Image result for Mini Passionfruit Cheesecakes

Mini Passionfruit Cheesecakes

Ingredients:

  • 2 tbsp Almond Meal
  • 2 tbsp Coconut Flour
  • 1 tbsp Coconut Oil melted
  • 100 grams Light Cream Cheese
  • 1 tsp Honey
  • 1 Passionfruit

Method:

  1. Combine almond meal, coconut flour and melted coconut oil and mix until well combined.
  2. Line 4 holes of a muffin tin with baking paper and divide the mix between them, pressing it down firmly into each one to form the base.
  3. Pop in the fridge.
  4. Mix cream cheese, honey and passionfruit until well combined.
  5. Remove muffin tray from fridge and spoon or pipe cream cheese mix onto the tops of the bases.
  6. Pop back in the fridge for 10-15 minutes until base and cheesecake mix is set.

Serves 4

121 calories per serve

 

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