Workplace snacking

A question many of our clients have is “what should I be snacking on?” and in particular “what are some snack options for my work day?”. Snacking is something that can be a trap for those who are wanting to manage their weight, as common snack choices such as crackers, muesli bars or baked goods such as muffins are energy dense meaning that they have a high calorie content in a small volume of food. If you find yourself needing snacks to frequently get through hunger pangs in the work day have a think about your main meal choices. Are you skipping breakfast? Are you including enough protein and fibre containing foods at lunch time? Are you eating in response to feelings such as boredom or is it actually hunger? These factors all come into the bigger question of should I be snacking or not?

If you do need snacks at work, aim to include choices high in protein and fibre to keep you satisfied in between meals and to promote a slow release of energy for the rest of your work day. Fruit and raw vegetables are great options but you may want to consider some more interesting options (see recipes below) that will make you the envy of the work place lunch room!

Smoky Nut Mix

Suggested serving size: handful or ¼ of a cup 

Ingredients

• 2-3 cups of mixed raw, unsalted nuts

• 2-3 cups of popcorn (unsalted)

• 1-2 tsp of paprika

• Cooking oil spray

How to make:

1. Preheat oven to 190C fan-bake and line a roasting dish or baking tray with non-stick paper

2. Combine nuts and popcorn in a bowl and sprinkle over paprika

3. Place mix on baking tray and spray with a little cooking oil

4. Roast until lightly golden (watch closely!)

Roasted Chickpeas

Suggesting serving size: handful or ¼ of a cup 

Ingredients:

• 2 cups of canned chickpeas, rinsed and drained

• 1 tsp ground coriander

• 1 tsp ground cumin

• Cooking oil spray

How to make:

1. Preheat oven to 190C fan-bake and line a roasting dish or baking tray with non-stick paper

2. In a bowl combine chickpeas with cumin and coriander and place on baking tray

3. Spray with a little cooking oil

4. Roast until lightly golden (watch closely!)

Apricot and Almond Bliss Balls

Suggested serving size: 1-2 balls

Ingredients:

• 1 cup of almonds, raw unsalted

• 1 cup of dried apricots

• 1 cup of dried figs

• 2 tbsp. chia seeds

How to make:

1. In a food processor combine almonds, apricots and figs until the mix is sticky and blended

2. Add the chia seeds and then roll into small sized bliss balls

3. Store in an air tight container in the fridge (or freezer)