Healthy Snacks at Work
Most of us try to make good choices when it comes to food. We know the benefits, not only will it help our long-term health and reduce risk of lifestyle-related illness (such as Obesity, Type 2 Diabetes Mellitus and Heart Disease), but it greatly improves our short-term health and everyday quality of life.
These short-term benefits include improved mood, enhanced mental acuity and better sleep (to name a few). Sounds pretty great, right? So why do some of us struggle to maintain healthy habits? One key reason is poor organisation.
Studies have shown that if you have healthy options available, you’re far less likely to reach for unhealthy food. Here are some healthy snack ideas that you can have prepared, so you’re less likely to be rummaging around for candy bar change.
Have cut-up vegetable sticks ready for snacking. Prepare these on Sunday night, and have a container ready to grab each morning. This is an easy way to up your vegetable intake, and keep you full whilst keeping your calorie intake low.
Stock your work fridge with delicious yoghurt for a protein, calcium and B Vitamin hit you’ll look forward to each day. Yoghurt is a fantastic nutritious snack, and studies have shown that it can help aid weight management.
Replace the communal cookie jar with a fruit bowl. This is a smart move all-round.
Have a box of muesli bars in your work drawer. Grab one for a hit of complex carbohydrates and a slow-release of energy, ideal to help power you through the afternoon.
Make your own trail mix to munch on at work. It’s fun to eat and can provide a great mix of protein, fibre, vitamins and minerals. Just be sure to not devour the whole packet in one sitting.
Keep a box of ryvita or vita-weats in your drawer and top with cheese slices, avocado, hummus, tomato and/or cucumber, for a fibre and protein-rich snack.
To help you get organised and be prepared to snack well, we’ve created a shopping list for you. Pick and choose which snack items appeal to you and alter your list accordingly.
SHOPPING LIST
Vegetables for veggie sticks: carrots, celery, capsicum, sugar snap peas, cucumber.
Yoghurt: Choose plain varieties and add a spoon of honey or fruit for sweetness. We like Chobani, Jalna and Vaalia to name a few. Greek yoghurt is high in protein and will help keep you full, just check the ingredients list to be sure that sugar is not one of the first couple of ingredients.
Fruit: apples and bananas are easy to eat at your desk, but mix things up to keep it interesting. Try figs, pears and chopped melon or whatever fruit is in season.
Muesli Bars: we like Carman’s brand for a really nutritious bite. Read the ingredients list to look for products with only a handful of real ingredients you can recognize (and avoid fat, sugar or salt in the first few ingredients).
Trail Mix: add unsalted, toasted nuts (walnuts are especially nutritious, being high in Omega 3 fats), sunflower and pumpkin seeds, dried fruit (try figs for extra calcium) and dark chocolate chips if you wish.
Ryvita or Vita-Weats with Cheese, Avocado, Hummus, Tomato and Cucumber: 1-2 crispbreads would suffice, depending on your energy levels. Choose cheddar, jarlsberg, feta or low-fat cream cheese instead of a heavy brie type cheese, and stick to a 20-40g serve. 1-2 spoons of hummus or ¼ an avocado will do the trick for a spread, and then top with tomato and cucumber slices. It’s always great to sneak vegetables in your snack!
As a final tip, try baking some healthy goodies to munch on during the week, or to share with work colleagues. Try making your own zucchini slice, muesli bars or even yoghurt muffins. Keep your portion small, use wholegrain flours and favour fruit and honey as sweeteners instead of sugar.
We like these two recipes below for healthy and delicious work snacks.
Carrot, Zucchini and Parsnip Frittata Fingers
Makes 12 fingers
Ingredients
Melted butter, to grease
2 tsp light olive oil
80g (1/2 cup, firmly packed) grated green zucchini
60g (1/2 cup, firmly packed) grated carrot
50g (1/2 cup, firmly packed) grated parsnip
2 green shallots, ends trimmed,finely chopped
3 eggs, lightly whisked
40g (1/3 cup) coarsely grated jarlsberg or tasty cheese
2 tbs finely chopped fresh parsley
1 tbs plain flour, sifted
Method:
1. Preheat oven to 180°C. Brush a shallow, square 18.5cm (base measurement) cake pan with melted butter to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.
2. Heat the oil in a medium saucepan over medium heat. Add the zucchini, carrot, parsnip and shallots, and cook, stirring, for 4-5 minutes or until the vegetables soften. Remove from heat and set aside for 10 minutes to cool.
3. Combine vegetable mixture, egg, cheese, parsley and flour in a large bowl and stir until well combined.
4. Spoon vegetable mixture into prepared pan and smooth the surface. Bake in oven for 12 minutes or until set. Remove from oven and set aside for 10 minutes to cool. Lift frittata from pan and place on a plate to cool completely. Cut into 12 fingers to serve.
Apricot and Muesli Sesame Balls
Makes 26 balls
Ingredients
140g (3/4 cup, firmly packed) dried apricots
125ml (1/2 cup) cold water
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cardamom
1 x 30g pkt sesame seeds
215g (2 cups) natural muesli
1. Combine the apricots, water, cinnamon, nutmeg and cardamom in a saucepan and bring to the boil over medium heat. Reduce heat to low. Cover and simmer, stirring occasionally, for 12 minutes or until apricots soften. Uncover and set aside for 20 minutes to cool.
2. Meanwhile, place sesame seeds in a saucepan and toss over medium heat for 2-3 minutes or until golden. Set aside.
3. 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.
4. Use your hands to roll 2 teaspoonfuls of mixture into a ball. Repeat with the remaining mixture. Toss balls in sesame seeds to lightly coat.
Source: www.taste.com.au