Snazzy Ideas for healthy snacks... just the ticket to grab between meals.
Veggie finger food ideas
The obvious healthy snacks first. Just wash, cut and seal
well. Squeeze on lemon juice to help storage and taste.
- Most veggies, such as: Celery, carrot, red and green pepper, young
zucchini, cucumber, cauliflower, broccoli, mushroom, tomato, red and daikon radish, snow and sugar snap peas
- Add an occasional olive, pickled onion or gherkin.
Dips and Spreads
For variety, have a
dip or two on the side to dig your finger food veggies into. Use the
following as they are, or as a base for more adventurous recipes.
- Cottage, Ricotta or Quark Cheese
- Hummus, Tahini and Nut butters, such as Peanut, Almond and Cashew.
- Salsas, mustards, chutneys, French and egg dressings
Something Different Dip
Try this unusual and delicious sauce, and it keeps well, so you can have it by your computer or someplace handy, to dip your dippers in.
- 2 tablespoons tahini (sesame seed paste)
- 1 tablespoon miso (any kind, try a mild one, like natto barley miso, if you're unused to it)
- 1 tablespoon lemon juice
- Water — warm to hot
- Olive oil (optional)
Mash miso and tahini together in
small bowl. Add water a spoonful at a time until nice consistency.
Add oil if desired. Also good over salads and baked spuds or rice.
Nuts & Seeds
Brilliant healthy snacks. For a very civilized way to graze slowly on nuts and
seeds, and as a way to occupy your hands, buy them unshelled,
which also means they're fresher, and set yourself up with two
bowls, your teeth, and a nutcracker.
Make up a mix, there are endless choices in the shops, such as:
- Brazil nuts, Almonds, Peanuts, Cashews, Hazelnuts, Pine nuts,
Walnuts, Pecans, Pistachios, Sunflower and Pumpkin seeds.
A particularly nice way to eat nuts and seeds is with
a coating, eg tamari (soy sauce), oil and salt. Here's a good method
Spread mix in baking pan, sprinkle with tamari or salt
and oil (best are coconut or olive).
Put in oven at about 175°C for approx 30 mins until
crisp, stirring every 10 minutes or so.
Or for a healthier way that doesn't actually cook
them, but still makes them chirpy, put in lowest oven 8 hrs or
Cool and seal in container.
Dried fruit — concentrated healthy snacks
Make up your own mix, but
take it easy with these, as they are a source of fructose
- Raisins, goji berries, sultanas, currants and prunes
- Dates (so many varieties, all with degrees of hardness,
texture and size).
- Figs (different from each country, eg: Persian dried figs are
marble sized, and can be rolled around in the mouth and slowly
dissolved and chewed. They're extra good if kept in fridge to keep
- Sliced dried papaya, pineapple, apples, peaches, banana, fruit
Use the seasonal fruits from your area. Some will need peeling or slicing.
Don't let a little messing about with a knife, plate and finger licking, stop you enjoying the abundance of available fruit to eat. It's hard to beat fresh fruit for a health snack.
A few ideas:Berries, grapes, and cherries. (When not fresh, keep a bag
handy in freezer to dig into.)
Loquats, lychees and rambutans. (Try rambutans, peeled and
eaten with brie or goat's cheese.)
Pip fruit, such as apples and pears. (Can be pre-sliced and
sealed ready to eat.)
Stone fruits, such as peaches and apricots. (These soft summer
fruits are best raw and eaten whole — they don't stand pre-cutting
Citrus. Different varieties of oranges are available all year
round. Where would we be without oranges? Also mandarins,
cumquats, grapefruit etc.
Don't forget melons, passionfruit and kiwifruit for
Popcorn makes great healthy snacks
Basic recipe is so easy and
cheap. Buy packet of popping corn.
In med pot or deep pan with lid, heat oil. Use about 1
tblspn coconut oil as it doesn't form unhealthy by-products when
heated. Or use butter, which leaves a nice flavor, but watch it from
Heat and just before it begins to smoke, add popcorn —
no more than a single layer.
Put lid on and keep pan on heat long enough to pop the
corn, but not to burn. Shake pan every 10 seconds or so, and keep
shaking and heating until you can hear no more pops.
Sprinkle with salt. All over in a minute.
¼ cup = 3 heaped tblspns corn, which makes 4 big cups
of popped corn.
Throw some sunflower seeds in the
pan to toast after taking out popcorn, then tip them over popcorn.
Spicy Hot Popcorn
1 tsp paprika
1/2 tsp garlic salt or 1 big crushed garlic clove
½ teaspoon black pepper
Good shake cayenne pepper or chilli — how hot can you take it?
2 tablespoons oil or butter
4 cups popped corn
Melt oil or butter. Stir in
seasonings. Toss with popcorn, coat evenly.
Tip hot popcorn into a bowl
(otherwise cheese will stick to bottom of hot pot). Drizzle with
butter and sprinkle over grated Romano cheese, or fine powdered
Parmesan cheese. Mix well whilst still hot.
Peanut Butter Popcorn ½ cup peanut butter, smooth or crunchy
2 cups popped popcorn
½-1 cup chopped roasted peanuts
2 tablespoons oil or butter
1 tablespoon currants (optional)
1 teaspoon xylitol or 2 drops stevia sweetener (optional)
Heat peanut butter, oil or butter, currants and
sweetener in a pot over low heat. Stir together and allow to melt,
then pour over popcorn and peanuts.
Mix until combined, best stored in freezer or fridge
as this can be
sticky — but delicious.
Sweet Cinnamon Popcorn 4 cups popped corn
3-4 tablespoons oil or butter
4 teaspoons xylitol sweetener
2 teaspoon cinnamon powder
1 teaspoon vanilla
Melt oil or butter. Stir in
sweetener and cinnamon. Toss with popcorn and mix well.
Praised by many, the coconut
has come back into health fashion, so add it to your list of healthy snacks and enjoy this chunky, guilt free treat:
Buy fresh. It should feel heavy, and when shaken
there's a sloshing sound from within. Drain this juice by piercing
the soft one of the three eyes on top. Use for drinking or
Put coconut in hot oven for about 10 minutes until the
outer shell cracks. Then holding it in one hand, break into pieces
by tapping with the back of chopper or hammer.
The white coconut meat should now lift out easily
using a knife point. Quickly plunge it into cold water for a few
minutes to prevent it from cooking.
Eat as is, including the brown skin, or use a knife or
potato peeler to remove if desired.
Cut in chunks, or grate coarsely
and seal in bag in freezer to snack on later.
Cut coconut meat into thinnish
flakes, layer in shallow oven dish and sprinkle lightly with salt
and parmesan cheese.
Cook in medium oven until golden brown.
Muesli, Snack and Health Bars
of these stands between you and starvation, well then grab it, but they are not one of the healthy snacks.
Sadly to a T, they are mostly junk.
If you can read the tiny print, the eye-popping list
of sweeteners, additives and various grains, will show you how a
'health' bar means just filling up a space in your stomach and
coating your teeth with sticky stuff.
Got a food processor? This healthy snack is for you...
No Bake Fruit & Nut Log
1 cup raw almonds
1 cup other raw nuts and seeds, eg: 1/2 cup sunflower seeds, 1/4 cup walnuts, and 1/4 cup Brazil nuts OR any combination of mixed nuts and
seeds, including sesame seeds, cashews etc.
1 cup any dried fruit or combination, eg: raisins, dates, prunes, etc.
Raid your local health shop or good supermarket and
look at adding such delights as: 1 tablespn spirilina powder, or
carob, cocoa, bee pollen and so on.
First do nuts in processor, until reasonably well
chopped, then put in dried fruit and whirl until it sticks to
Take out and shape into roll, then slice it up.
Store in container or bag in freezer to harden.
Delicious and healthy to grab when you have the
munchies, great for afternoon tea visitors, and perfect
alternative for a sweet dessert.
Pappadums, crackers and crisp
Occasionally you might like to snack on a
wholewheat, rice or other starch crunchy type cracker, but
otherwise these are not recommended, as most of them are made from
refined flour and will just load you up with valueless, weight
Try this for an occasional change...
2 x 15cm wholemeal Pita breads
2 tblspns Butter
2 tspns dried Oregano, or other such as sesame seeds, chives or parsley
4 tblspns grated Parmesan cheese
Separate top and bottom of pitas and spread each round with butter on the rough side.
In small bowl mix oregano and parmesan, then sprinkle over buttered pitas.
Cut into wedge shapes (kitchen scissors are best), then grill about 5" from heat until crisp. This takes about 2 mins and needs careful watching!
Other healthy snacks. Have a look at these ideas...
Doozy Smoothies — Soothe your throat with a cool smoothie
Sniffle-busting Chicken Soup — Strengthen your health with this superfood
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