Healthy Snacks & Snacks Under 100 calories….
Of interest to those viewers who would like to lose weight, keep it off, be healthier or simply eat well
Ellen Roche Dietitian RTE Today Show
Tues 21st Jan 2014
For the extended list and recipes for salsa, hummus, stewed fruit recipes… see below
Ideas for Fruit
2 mandarins = 1 portion of fruit = (70 calories)
½ cup Blueberries 40g = 1 portion of fruit = (20 calories)
Encourage a variety of colours of fruit mention bananas as higher in calories but noted high in fibre too.
2/3 cup Stewed fruit: apple, pear, cinnamon, star anise and dollop of natural yogurt (100 calories)… recipe below
4 x ginger infused apricots: apricots, chopped ginger and 1 tbspn of OJ, soak for 30 mins or overnight. (80 calories) … recipe below
Dried figs – helpful for those with a sweet tooth to wean off sugar / confectionary. 1 fig = 20 calories and 1 g fibre
Alternative to Crisps
1 portion popcorn = 1 small bag = 15g (65 calories)
Healthier alternative to crisps, provide some fibre (10% of daily needs)
Be careful with packets of… some have a high fat content and added salt
Try pop own at home in saucepan with small amount of healthy rapeseed oil
Nuts about Nuts!
Nuts – the number of each nut equivalent to 100 calories………
Almonds (12), Peanuts (16), Pistachio (24), Walnuts (8) Brazil Nut (8),
Nuts are a very compact nutritious snack, rich in energy, protein, good fats and lots of antioxidants. The healthiest choices of nuts include almonds, walnuts, peanuts, hazel nuts and pistachios.
Choose unsalted nuts where possible.
Some people find that purchasing nuts in the shell slows helps them to eat a little more slowly as have to break upon the outer shell for each one.
CRACKERS plus healthy topping options = 100 calories
Some people might have a sandwich (300-500 calories) as a late evening snack; if watching the weight and waistline, here are a few lighter options
Think of it like a savings scheme: a small saving on calories each day leads to a significant amount of weight loss at the end of the week…. “swap n’ save”…
Also helps those who have lost weight in the past and want to keep it off for the long term
1 x ryvita (rye cracker) and ½ teaspoon of nut butter
Tips; choose peanut butter with no added salt or sugar
Rye crackers are low GI and high in fibre
2 x oatcakes & Light cream cheese 1 heaped teaspoon and 1 cherry tomato
Tip choose oat cakes made with olive oil instead of other types of fat
2 x multigrain rice cakes with 2 teaspoons of hummus
Veg out on Cruditee
Celery, cucumber, carrot sticks with a cool minty chickpea dip (see below)
Bring as an add on to your regular lunch or as a healthier snack.
Provides lost of vitamins, minerals and anti oxidants — anti cancer and anti heart disease compounds, which you just can’t obtain from a multivitamin tablet!
Extended list..
Lower calories snacks Calories
Digestive 70
Rich tea x 2 75
Jaffa cake 55
Polo 45
Special K Bar 80
Weetabix bar 75
Alpen Lite bar 70
Nakd bar 90
Pkt popcorn 30g 135
Pkt popcorn 15g 68
Velvet crunch crisps 80
Tayto treble crunch 80
Fruit / veg crisps(check label) 55
Sugar free mints x ½ pkt 40
Sugar free chewing gum x 1 3
Cadbury Freddo chocolate bar 95
Cadbury Dairy milk (20g) 99
Maltesers mini pack 99
Cadburys choc highlights made 50;50 low fat milk + water 70
Dunnes own brand light chocolate mousse 70
Cadburys high lights mousse 60
Sugar free jelly pot 10
Angel delight (no added sugar)
made low fat milk 85
Solero ice cream 90
Solero Fruit Ice 60
Milk Pops (icepops from Aldi) 70
Ice pops Pear Aldi own brand 51
Rowntrees fruit pastiles ice pop (natural colourings) 60
1 pot diet or lite yogurt, low fat natural 55-80
2 tspn Liz’s or stable diet brand granola (add to yogurt) 30
Almonds (14), Cashews (10), Brazil Nut (8), 100
Hazelnuts (10), Macadamias (6), Peanuts (16),
Pistachio (25), Pecan (10), Walnuts(8)
Olives x 6 28
1 carrot, 2 tspn hummus 100
1 celery stick, 2 tpsn tomato salsa / relish + 2 tspn Philadelphia lite 85
Grilled portobello mushrooms x2, 30g mozzarella lite, tomato salsa 100
1 rice cake + 1 tspn peanut butter 60
Ryvita 2, 1 low fat cheese triangle, 2 cherry tomatoes 100
2 oat cakes + 1 tspn peanut butter 95
Laughing cow light or Low Low cheese triangle x 1 30
Frozen veg stir fry mix; 1 handfull, stir fried with 1 calorie spray oil 50
RECIPES
HUMMUS
You will need…..
400g tin chickpeas, drain off water
3 tbspn tahini (sesame seed paste)
1 tbspn flaxseed / olive / rapeseed oil
1 clove garlic of desired (chop very finely or mince)
Juice half lemon
Ground black pepper
Method:
Place chickpeas in a blender or food processor. Blend until almost smooth.
Add remainder or ingredients and pulse for a few seconds until all ingredients are mixed well. Store in an airtight container in the fridge for up to 3 days.
Minty Chickpea Dip / Spread
You will need…
400g tin of chickpeas, drained
4 tbspn low fat natural yogurt
1-2 tbspn lemon juice to taste
Handful of fresh mint leaves
Pepper
Method:
Place chickpeas in a blender or food processor. Blend until almost smooth.
Add remainder or ingredients and pulse for a few seconds until all ingredients are mixed well. Store in an airtight container in the fridge for up to 3 days.
Tomato Salsa
250g regular or cherry tomatoes
2 spring onions, trimmed and thinly sliced at a diagonal angle
Juice of half a lemon or lime
1 tbspn extra virgin olive oil or rapeseed oil
1 dash of tabasco sauce
Handful of coriander, chopped (if available)
Method:
Chop the tomatoes into small bite size pieces. Place in a bowl and add the other ingredients, stir lightly and store in the fridge until required.
Stewed Fruit
You will need….
3 eating apples
3 pears
3 star anise
Few drops of good quality vanilla extract or seeds from 2” vanilla pod
6 tbspn water
1 teaspoon cinnamon
Method
Peel, core and chop apples and pears. Place fruit into a saucepan with the water over a low heat. Add the star anise, cinnamon and vanilla and simmer for 15-20 mins, stirring every few minutes. Serves 4 people. Serve hot with a dollop of natural yogurt, eat cold on its own, or add to porridge.
Apricots and dried figs also work well in this quick and easy recipe.
Ginger Apricots
You will need…
10 dried apricots
2 tbspn unsweetened orange juice or water
1 teaspoon of ginger powder or 1 inch cube of fresh ginger, cut into aprox 10 pieces.
Method
Place all ingredients into a bowl and leave covered in the fridge to infuse for 30 mins or overnight.
For further information, contact the clinic (087) 6802248