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snacks & treats

Almond and date energy balls

12balls (2 per serving) prep 15mins, cook 0mins

  • 160g dates pitted

  • 150 chopped almonds

  • 2tbs unsweetened cocoa powder (plus extra for coating)

  • 1tbs honey

  • ½ tsp vanilla extract

 

  1. Place dates, almonds, measured cocoa powder honey and vanilla into a food processor, pulse until mixture comes together in a sticky dough

  2. Roll mixture into balls approx. 1tbs each

  3. Roll balls in additional cocoa powder

  4. Chill for 30mins before serving

 

 

Nutritional Information per Serving:

Cal: 150| Fat: 8g | Sodium: 0mg | Carbs: 19g | Fibre: 3g | Sugars: 14g | Protein: 3g

Almond and date energy balls.png
almond energy balls

Antipasto Skewers with Olives and Cherry Tomatoes

4 servings, prep 15mins, cook 0mins

  • 16 olives of choice,

  • 16 cherry tomatoes

  • 16 mozzarella pearls

  • 16slices of salami or prosciutto

  • 16 fresh basil leaves

  • Wooden skewers

  • Balsamic vinegar to drizzle (optional)

 

  1. Thread all ingredients onto the skewers alternatively

  2. Arrange on a plate drizzle with a little balsamic if using

  3. Serve immediately

 

Nutritional Information per Serving:

Cal180| Fat: 12 | Sodium: 460mg | Carbs: 4g | Fibre: 1g | Sugars: 2g | Protein: 11g

Skewers with Olives and Cherry Tomatoes.png
Antipasto skewers

Avocado Chocolate mousse

4 servings, prep 10mins, cook 0mins

  • 2 ripe avocados

  • 25g unsweetened cocoa powder

  • 60g honey

  • 1tsp vanilla extract

  • Fresh berries to garnish (optional)

 

  1. Cut avocados in half scoop out flesh into a food processer

  2. Add cocoa powder, honey and vanilla extract

  3. Blend until mixture is smooth, scrapping down sides of blender as needed

  4. Taste and adjust sweetness with more honey if needed

  5. Divide mousse into serving dishes

  6. Chill for at least 30mins before serving garnish with fresh berries

 

Nutritional Information per Serving:

Cal: 170| Fat: 10g | Sodium: 10mg | Carbs: 20g | Fibre: 7g | Sugars: 10g | Protein: 3g

Avocado Chocolate mousse.png
Avo chocolate mousse

Baked sweet potato fries

4 servings, prep 10mins, cook 25mins

  • 2 large sweet potatoes, scrubbed and cut into fries

  • 1tbs olive oil

  • 1tsp smoked paprika

  • ½ tsp garlic granules

  • Pepper to taste

 

  1. Preheat oven to 220oC Gas 7. line a baking sheet with parchment paper

  2. In a large bowl toss together all the ingredients

  3. Spread the fries in a single layer on the baking tray

  4. Bake for 20-25mins turning at halfway until fries are golden and crispy

  5. Serve hot

 

 

Nutritional Information per Serving:

Cal:140| Fat: 3.5g | Sodium: 90mg | Carbs: 25g | Fibre: 4g | Sugars: 6g | Protein: 2g

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baked sweet potato fries

Banana oatmeal cookies

12 cookies, prep 12mins, cook 15mins

  • 2 ripe bananas

  • 90g porridge oats

  • 30g almond flour

  • 40g chopped almonds

  • 30g dried cranberries

  • 1tsp cinnamon

 

  1. Preheat oven 170oC Gas 3

  2. And line a baking sheet with parchment paper

  3. In a mixing bowl, mash the bananas

  4. Then add rest of the ingredients mixing well

  5. Drop a spoonful at a time onto the parchment paper and flatten each one with the back of a spoon

  6. Bake for 15-18mins until golden brown and set

  7. Allow to cool on baking tray before transferring to wire rack to cool completely

 

 

Nutritional Information per Serving: (per cookie)

Cal: 90| Fat: 3.5g | Sodium: 0mg | Carbs: 14g | Fibre: 2g | Sugars: 4g | Protein: 2g

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banana oatmeal cookies

Cottage cheese and pineapple chunks

Serves 4, prep 5mins, cook 0mins

  • 225g low fat cottage cheese.

  • 150g chopped pineapple (fresh or from can in juice drained)

 

  1. Divided the cottage cheese between 4 serving bowls,

  2. Top each bowl with an equal amount of pineapple chunks.

  3. Chill well before serving

 

Nutritional Information per Serving:

Cal:110| Fat: 1g | Sodium: 380mg | Carbs: 13g | Fibre: 1g | Sugars: 10g | Protein: 14g

Cottage cheese and pineapple chunks.png
cottage cheese with pineapple

Deviled eggs with avocado

4 servings, prep 15mins, cook 10mins

  • 4 hardboiled eggs peeled and halved

  • 1ripe avocado

  • 1tbs low-fat Greek yoghurt

  • 1tsp lemon juice

  • Pepper to taste

  • Paprika to garnish

 

  1. Carefully remove the egg yolks from the white and place into a bowl

  2. Add the avocado, yoghurt mustard lemon juice and pepper and mass together well

  3. Spoon mixture carefully back into egg white halves

  4. Sprinkle with a little paprika and served well chilled

 

Nutritional Information per Serving:

Cal:110| Fat: 8g | Sodium: 85mg | Carbs: 3g | Fibre: 2g | Sugars: 0g | Protein: 6g

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devilled eggs

Greek Yoghurt dip with vegetables

4 servings, prep 10mins, cook 0mins

  • 225g plain low-fat Greek yoghurt

  • 1tbs lemon juice

  • 1 clove garlic minced

  • 1tbs chopped fresh dill

  • Pepper to taste

  • Assorted vegetables for dipping - carrot sticks, cucumber fingers, strips of peppers, cherry tomatoes, celery stick etc.

 

  1. Mix the yoghurt lemon juice, garlic, dill, and pepper until well combined

  2. Serve dip with the assorted vegetables

 

 

Nutritional Information per Serving: (For dip only)

Cal: 45| Fat: 0g | Sodium: 30mg | Carbs: 3g | Fibre: 0g | Sugars: 2g | Protein: 8g

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greek yoghurt dip

Hummus and whole wheat pitta chips

4 servings, prep 10mins, cook 10mins

  • 1 large tin chickpeas rinsed and drained well

  • 2tbs tahini

  • 2tbs lemon juice

  • 1clove garlic minced

  • 2tbs extra virgin olive oil

  • Pepper to taste

  • 2 wholewheat pitta bread cut into wedges

 

  1. In a food processor combine all ingredients apart from pitta bread wedges, blend until smooth

  2. Preheat oven to 190oC, Gas5

  3. Place the pitta bread wedges onto the baking sheet and bake for 8-10 mins turning once until crisp

  4. Serve the hummus in a bowl surrounded by the pitta chips

 

 

Nutritional Information per Serving:

Cal: 180| Fat: 8g | Sodium: 170mg | Carbs: 22g | Fibre: 4g | Sugars: 1g | Protein: 6g

Hummus and whole wheat pitta chips.png
hummus

Lemon Blueberry muffins

12muffins, prep 15mins, cook 20mins

  • 230g wholewheat flour

  • 90g porridge oats

  • 100g soft brown sugar

  • 2tsp baking powder

  • 235ml semi skimmed milk

  • 120ml melted coconut oil

  • 100ml lemon juice

  • 1tbs lemon zest

  • 1tsp vanilla extract

  • 1 large handful fresh or frozen blueberries

 

  1. Preheat oven 190oC gas 5 line a muffing tin with paper liners

  2. In a large mixing bowl combine the flour, oats, sugar and baking powder

  3. In another bowl whisk together the milk coconut oil lemon juice, zest and vanilla

  4. Pour the wet ingredients into the dry and stir until just combined

  5. Gently fold in the blueberries

  6. Divide the batter evenly between the muffin cups filling to about 2/3 full

  7. Bake for 18-20mins until skewer in center comes out clean

  8. Allow to cool in the pan for 5mis before transferring to a wire rack to cool completely

 

Nutritional Information per Serving: (per muffin)

Cal: 160| Fat: 5g | Sodium: 140mg | Carbs: 26g | Fibre: 3g | Sugars: 9g | Protein: 3g

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lemon blueberry muffins

Smoked salmon & cucumber bites

4 servings, prep 10mins, cook 0mins

  • 1 cucumber cut into thick rounds

  • 125g smoked salmon

  • 2tbs low-fat Greek yoghurt

  • 1tbs fresh chopped dill

  • 1tsp lemon juice

  • Pepper to taste

 

  1. Place the cucumber slices on a large serving dish

  2. Top each piece of cucumber with a small amount of smoked salmon

  3. Mix the yoghurt dill, lemon juice and pepper in a small bowl

  4. Spoon a small amount of the mix onto top of each piece of salmon

  5. Chill and serve

 

Nutritional Information per Serving:

Cal:70| Fat: 3g | Sodium: 150mg | Carbs: 2g | Fibre: 0g | Sugars: 1g | Protein: 8g

salmon cucumber bites
Smoked salmon & cucumber bites.png

Spicy Edamame

4 servings, prep 10mins, cook 5mins

  • 350g frozen edamame beans

  • 1tbs sesame oil

  • 1tsp low sodium soy sauce

  • 1/2tsp sriracha (adjust to taste)

  • Sesame seeds to garnish (optional)

 

  1. Cook the beans according to the packet drain and set aside

  2. In a frying pan and sesame oil heat over a medium heat, add the edamame beans, soy sauce, sriracha stir-fry for 2-3 mins

  3. Pour into a dish and sprinkle with sesame seeds if using

  4. Can be served warm or room temperature

 

 

Nutritional Information per Serving:

Cal:110| Fat: 6g | Sodium: 55mg | Carbs: 8g | Fibre: 4g | Sugars: 2g | Protein: 9g

Spicy Edamame.png
spicy edamame

Strawberry Banana nice cream

2 servings, prep 5mins, freezing 4hrs

  • 2 ripe bananas, sliced and frozen

  • 200g frozen strawberries

  • 60ml almond milk (or any milk of choice)

  • 1tsp vanilla extract

 

  1. Place frozen bananas strawberries, milk and vanilla into a blender or food processor

  2. Blens until smooth and creamy scrapping down sides of blender if needed

  3. If your nice cream seems too thick add a little more milk 1tbs at a time until consistency is reached

  4. Serve immediately or transfer to a freezer safe lidded container and freeze for 1-2 hours for firmer texture.

 

Nutritional Information per Serving:

Cal: 140| Fat: 1g | Sodium: 0mg | Carbs: 34g | Fibre: 5g | Sugars: 19g | Protein: 2g

strawberry and banana nice cream.png
strawberry nice cream

Whole grain crackers with tzatziki

4 servings, prep 10mins, cook 0mins

  • 225g plain low-fat Greek yoghurt

  • ½ cucumber grated and squeezed in cloth to remove excess moisture

  • 1 clove garlic minced

  • 1tbs chopped fresh dill

  • 1tbs lemon juice

  • Pepper to taste

  • Wholegrain crackers to serve, (avoid the ones coated in salt crystals)

 

  1. In a small bowl combine all the ingredients except foe crackers,

  2. Mix well and pop into fridge for at least 30mins

  3. Serve the tzatziki with the cracker

 

 

Nutritional Information per Serving: (dip only)

Cal:80| Fat: 3g | Sodium: 90mg | Carbs: 6g | Fibre: 1g | Sugars: 2g | Protein: 7g

Whole grain crackers with tzatziki.png
tzatziki and crackers

Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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