Healthy Snacks - some ideas

How do I make healthy snacks? We become so used to the marketing of snacks that we think that healthy snacks have to come out of a packet, otherwise it won't taste good! For our health (mental, physical, emotional) we need fresh food and that includes healthy snacks. You only need to read some of the information on www.newstarget.com to find out just how some food products can make you sick - maybe not now, maybe not noticeably, but definitely at some point.

The cost to you - well, its just not worth it. So, here are some healthy snack recipes and some ideas. Let's start with the ideas.

I tell my daughter "chop up some celery and spread some peanut butter on it" - the response - "no, I can't be bothered". Later, I'm chopping up celery and carrot for me and guess who guzzles into it? What to do????

Ideas for Healthy snacks - need to prepare but once they're there everyone is set

• popcorn
• dips (hummous, capsicum, carrot, beetroot) and Lebanese (round, flat bread)
• chopped or julienned celery, carrot, capsicum (bell pepper), cucumber, fresh fruit
• Combos of dried fruit, nuts and seeds (pepitas and sunflower seeds are good). These can be flavoured with tamari and roasted.
• Fruitballs - see the party finger food page
• mini fritattas, vege muffins
• do you remember the days when snacks at parties were served on toothpicks - the tricky one was 'devils on horseback' (where did they get that name from?). So why not some cubed cheese and sundried tomatoes and/or gherkin, olives.
• fresh, crunchy bread spread with peanut butter, olive paste, or some other healthy spread

Variety seems to be best - serve a few different types on a platter and bingo (we hope).

Healthy snacks can be au naturelle or cooked up. Here are some recipes for Falafel, Flatbread crisps, Cheese toast snacks, Carrot and Walnut loaf, Wheat loaf. One of the great truly healthy snacks is falafel. The balls are great for parties, for packed lunches, or as part of a larger meal. There is no deep frying in this recipe, just a spray of oil and baking in the oven. Much easier!

Falafel

• 2 cans or 4 cups cooked chick peas
• 4 medium cloves garlic (crushed)
• 2 tsp cumin
• 1 tsp turmeric
• 1 tsp salt
• 1/2 cup finely minced onion
• 1/4 cup parsley (finely chopped)
• 1/4 cup water
• 1 tbs lemon juice
• a pinch of cayenne or chilli powder
• 1/3 cup wholemeal or wholewheat flour

Drain chickpeas. Combine all ingredients (except flour) in a food processor or a medium sized bowl and process or mash until the mixture is well combined and smooth. Stir or process in the flour. The mixture can now be kept in the fridge until ready to use.

Preheat oven to 200C/400F. Line a baking tray with baking paper and spray lightly with olive oil. Using a spoon, form the mixure into flattened balls - no bigger than the spoon.

Bake them for about 20-25 minutes, turning over once, until golden brown.

They can be served with salsa, hummous, baba ganoush, chilli sauce, in pita bread with shredded lettuce, and avocado.

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Flatbread Chips

• 6 low-fat wholewheat pita pockets rounds, or 3 wholewheat round lebanese/flat bread
• Olive oil spray
• Za’aatar or seasoning of choice (lemon pepper)

1. Split pitas or flat bread in half horizontally into large disks. If using the larger lebanese bread, cut each round in half.
2. Spray each piece on the inside or what was the inside olive oil spray.
3. Sprinkle with Za’aatar or seasoning.
4. Cut each round into six wedges.
5. Spread wedges in single layer on baking sheet.
6. Bake at 350F for 10 to 12 minutes or till crisp.

Serve as dippers for salsas and dips. Keep in airtight container.

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Cheese Toast Snacks makes 24 pieces

• 250g (9oz/1 cup) low fat cream cheese
• 1 tbs chives (chopped finely)
• pinch of cayenne pepper or chilli powder
• ½ tsp mustard powder (optional)
• ½ cup grated parmesan cheese
• 1 packet of 6 multigrain muffins

1. Preheat oven to 350F
2. Halve muffins lengthwise and cut into halves across (creating 4 pieces from each muffin)
3. Mix all other ingredients
4. Spread on top of muffins
5. Spray baking paper with olive oil and place on baking tray
6. Place muffins on top of baking paper
7. Bake for 15 minutes or until brown

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Carrot and Walnut Loaf makes around 16 slices

• 1 cup dried dates
• 1 cup water
• ½ cup brown sugar
• 1 tsp bicarbonate of soda
• 1 cup grated carrot
• ½ cup walnuts
• 1 ½ cups whole meal self-raising flour

1. Place dates, water, sugar and bicarbonate of soda in a saucepan, bring to the boil, and simmer for 5 minutes. Cool.
2. Preheat oven to 180C (355F). Add carrot, walnuts and flour, stirring well. Spoon into a greased, paper-lined loaf tin and bake for 40 minutes. Turn out, cool thoroughly before slicing.
3. For a variation, try different types of dried fruit or a mixture of them.

Enjoy this next loaf for breakfast with jam, or as a snack with cheese, or avocado.

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Wheat Loaf

• 1 ½ cups kibbled wheat (cut or broken pieces of whole wheat)
• ¾ cup wheat germ
• 1 tsp bicarbonate of soda
• Pinch salt
• 1 tbs honey
• 2 cups buttermilk or low fat yoghurt
• ¾ cup sunflower seeds

1. Preheat oven to 180C (355F). Mix together kibbled wheat, wheat germ, bicarbonate of soda and salt. Add honey and buttermilk or yoghurt and stir well to combine.
2. Spoon mixture into a greased, lined loaf tin. Bake for about 1 ¼ hours, or until top feels firm when knocked with knuckles. Turn out and leave for several hours until completely cold before cutting into very thin slices to serve.

So healthy snacks may need a little preparation, but its really worth it. How happy are you when you feel fit and healthy? Imagine how your kids feel.

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