Healthy snacking at home

A healthy snack between meals or after exercise can provide you with the extra energy you need to get through a busy day. 

They can keep you from overeating during mealtime and are a great way to up your fruit and vegetable intake.

If you’re spending more time at home, with easy access to the fridge and pantry, stock your shelves with these healthy options!


Things to consider

The key to healthy eating is to enjoy a variety of nutritious foods from the five food groups: vegetables and legumes/beans, fruit, wholegrain and high fibre cereals, lean meats and alternatives like tofu, eggs, nuts and seeds, and dairy foods. You should also aim for 8 to 10 cups of water per day.

Consider planning your snacks when doing your shopping list, preparing healthy snacks in advance that are readily available, and setting a specific time to stop what you are doing, enjoy a break and something to eat.


Cheesy ham and corn bread cups

Preparation time: 5 minutes
Cooking time: 20 minutes
Serves: Makes 12 bread cups


Ingredients

12 slices wholemeal bread
Reduced fat margarine (as needed)
12 eggs
1 cup reduced fat milk
200 grams canned corn kernels, rinsed and drained
1 1/2 cups reduced fat cheese, grated
100 grams lean ham, diced


Method

Preheat the oven to 200°C. Slice the crusts off the bread and thinly spread margarine on one side of each slice.

Push each slice of bread into a hole in a muffin tin, spread side down.

In a large bowl, whisk the eggs and milk together. Add the corn kernels, grated cheese and diced ham to the egg mixture and gently combine.

Spoon the egg mixture into the bread cups evenly, until all the mixture has been used.

Bake for 20 minutes or until the egg has set. Serve hot or cold.


Tips

  • Add your favourite combination of vegetables to this recipe, like diced tomatoes or zucchini.
  • Try fresh or dried herbs to boost the flavour. [1]

Carrot muffins

Preparation time: 5 minutes
Cooking time: 20 to 25 minutes
Serves: Makes 12 muffins or 24 mini muffins


Ingredients

1 cup white self-raising flour
1 cup wholemeal self-raising flour
1/4 cup brown sugar
1 teaspoon ground cinnamon
3 medium carrots, grated
1 medium apple, grated
1 cup reduced fat milk
2 eggs, lightly beaten
1/4 cup canola or vegetable oil
1 teaspoon vanilla essence


Method

Preheat oven the oven to 200°C. Lightly grease (regular or mini) muffin trays or line with paper cases.

Combine flours with the sugar and cinnamon in a bowl. Stir in the grated carrot and apple.

Combine the milk, egg, oil and vanilla essence in a separate bowl. Add to the flour and sugar mixture and mix until just combined. Do not over mix or they will be tough.

Spoon mixture evenly into muffin trays or cases. Bake for 20 to 25 minutes until the muffins are golden brown. [1]


Blueberry chia jars

Preparation time: 40 minutes
Cooking time: 0 minutes
Serves: Makes 2 pots


Ingredients

3/4 cup reduced fat milk
1/2 teaspoon vanilla extract
1/4 cup chia seeds
1 medium apple, half chopped and half grated
2 tablespoons fresh or frozen blueberries, to serve
1 tablespoon coconut flakes, to serve


Method

Combine milk, vanilla extract, chia seeds and grated apple in a bowl.

Spoon mixture into 2 small bowls or jars to refrigerate for at least 30 minutes or until mixture is set.

Top with blueberries, apple and coconut to serve. [2]


Energy balls

Preparation time: 20 minutes
Cooking time: 0 minutes
Serves: Makes 12 energy balls


Ingredients

1/2 cup dried figs, chopped

1/2 cup plain or unsalted almonds, dry roasted and chopped

1/2 cup puffed brown rice

1/4 cup plain or unsalted cashews

1/4 cup maple syrup

1/4 cup tahini

1/4 cup sesame seeds


Method

Combine figs and almonds in a food processor for one minute or until mixture forms a medium-fine consistency.

Add puffed rice and cashews. Pulse for 15 seconds.

Pour maple syrup and tahini into mixture while the food processor is running, until the mixture is moist and sticks slightly between two fingers.

Roll a heaped teaspoon into a ball and coat with sesame seeds.[2]


Tips

To dry roast almonds, preheat oven to 180°C. Place nuts on a cooking tray and bake for 8-10 minutes. Use damp hands to roll energy balls. Store in an airtight container for up to three weeks. 


[1] Healthy Eating Advisory Service. (2019) Healthy recipes for school canteens (accessed on 5 May 2020).

[2] Heart Foundation. (2019) Healthy recipes (accessed on 5 May 2020).





Page last updated: Thursday, 28 May 2020

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