Do you ever struggle to find tasty snacks in the grocery store that aren’t packed full of sugar? When you take a deeper look at the label, some of the cereal bars that are labeled as ‘healthy’ contain an incredible amount of sugar.
Certain Kellogg’s bars are made of up to 42% sugar and those targeted at adults aren’t much better, with Nature Valley and Belvita bars containing around 22% sugar. Although this may make the bar much more appealing to our senses, it’s not going to do much for our health.
Healthcare professionals and dieticians have long told us that consuming too much processed sugar is bad for our health. The American Heart Association recommends that women should have no more than 24g of sugar a day and no more than 36g for men. For reference, a Belvita Breakfast Biscuit would account for half of your daily allowance.
So making our own healthy snacks can be a great way to cut out some unnecessary sugar without compromising on taste. Luckily, Ruiz Asri from Honest Food Talks has some quick and easy recipes that you can make in batches and snack on throughout your week.
No-Bake Energy Bites
- 1 cup rolled oats
- 1/2 cup almond butter (or any nut butter of your choice)
- 1/4 cup honey or pure maple syrup
- 1/4 cup ground flaxseed
- 1/4 cup unsweetened shredded coconut
- 1/4 cup chopped almonds
- 1/4 cup dried fruit (e.g., raisins, cranberries)
- 1/2 tsp vanilla extract
- pinch of sea salt
- Combine all ingredients in a large mixing bowl.
- Mix thoroughly until all ingredients are well combined.
- Use your hands or a small cookie scoop to form small balls.
- Place energy bites on a lined baking sheet or plate.
- Refrigerate for at least 30 minutes to set.
- Store in an airtight container in the refrigerator for up to 1 week.
Spiced Roasted Chickpeas
- 2 cans (15 oz each) chickpeas, drained, rinsed, and patted dry
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper (optional)
- Sea salt, to taste
- Preheat oven to 400°F (200°C).
- In a bowl, toss chickpeas with olive oil and spices.
- Spread chickpeas out in a single layer on a baking sheet lined with parchment paper.
- Roast for 25-30 minutes, shaking the pan occasionally for even cooking, until chickpeas are crispy.
- Let them cool and store in an airtight container for up to 1 week.
Chia Seed Pudding with Mixed Berries
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk (or any other unsweetened plant-based milk)
- 1/2 teaspoon pure vanilla extract
- 1/2 cup mixed berries (e.g., raspberries, blueberries, blackberries, or strawberries)
- 1/4 cup unsweetened shredded coconut (optional)
- 1 tablespoon chopped nuts (e.g., almonds, walnuts, or pecans; optional)
- In a medium-sized bowl, mix together the chia seeds, unsweetened almond milk, and vanilla extract. Stir well to combine.
- Cover the bowl with plastic wrap or a lid, and let it sit in the refrigerator for at least 4 hours, or overnight, to allow the chia seeds to absorb the liquid and create a pudding-like texture.
- After the chia seed pudding has set, give it a good stir to ensure that there are no clumps.
- In a serving bowl or glass, layer the chia seed pudding, mixed berries, and shredded coconut (if using). You can create multiple layers if desired.
- Top the pudding with chopped nuts, if desired, for extra crunch.
- Serve immediately or store in the refrigerator for up to 2 days.