Health

Healthy snacking

If you or the kids are hungry during the day, then a snack is a good choice – the right kind of snack.

The idea is not to snack all day long, but if there is a big gap between meals, or you are going to work out or the kids have sport activities, then a snack is probably a good idea.

The snacks given in this chapter are also good as after-training snacks and are a healthy alternative to tea-time snacks if you are having afternoon guests.

Snack time should not be used as an excuse to eat, so try to distinguish between being hungry and just feeling nibbly. Children use a lot more energy than adults, so they do tend to be hungrier more often and usually exhibit this need for food with a change in mood.

In this chapter the suggestions, tips, recipes and ideas for snacking will work for everyone, young and old. My snack ideas are quite similar to my breakfast suggestions, and can be easily interchanged.

Happy snacking!

Crisp bread sandwich

Suggestions for sandwich fillings:

Butter, salami, Brie cheese and yellow pepper

Butter, ham, cheese and tomato

Butter, cheese and tomato

Butter, Brie cheese and avocado

All ingredients should be fresh and/or raw.

Cheese bombs


Use a cheese slicer and slice the cheese. Add 5 ml butter or Philadelphia® cream cheese, roll up and enjoy.
2–6 per serving

Cheese and salami rolls with peppers and apple

4 slices cheese

4 slices salami or ham

20 ml butter or high-fat cream cheese

1⁄2 red, green or yellow pepper

1⁄2 apple (for those who manage fruit in their diet – can be omitted)

Layer the slices of cheese, salami or ham and 5 ml butter or cream cheese. Cut the pepper and apple into thin slices and place a slice of each on the cheese. Roll up. A good and healthy snack!
1 serving

Pancakes


1 egg

15 ml psyllium husk (available from health stores)

30 ml fresh cream

Seeds from 1⁄2 vanilla pod

15 ml organic coconut oil or butter

Makes 1 pancake

Serve with


100 ml whipped cream

100 ml fresh berries

Whisk the egg, psyllium husk, cream and vanilla together.
Melt the oil or butter in a frying pan. Pour the egg mixture into the pan and fry the pancake over low heat. Turn over when the underside is cooked. Cook the other side.
Serve with whipped cream and berries.
TIPS

You can use apple instead of pear for the mini pancakes. You can also add 15 ml chopped nuts.
This makes a lovely dessert, Sunday breakfast or a filling snack. My youngest daughter, who is not so fond of eggs, loves these pancakes.

Cinnamon and pear mini pancakes with vanilla cream

1 small pear

1 egg

30 ml almond flour (available at health stores)

5 ml psyllium husk

5 ml ground cinnamon

15 ml butter

100 ml fresh cream

Seeds from 1⁄2 vanilla pod

Grate the pear with a cheese grater.
Whisk the egg and add the almond flour, psyllium husk and cinnamon. Add three-quarters of the pear and mix well.
Melt the butter in a frying pan and spoon tablespoonfuls of the pancake mixture into the pan to make four pancakes. Fry them for a few minutes, until set. Turn over and fry the other side.
Whip the cream and add the remainder of the grated pear and the vanilla.
Serve the pancakes with the cream.

VARIATION

If fruit is not part of your eating plan, you can use grated baby marrow instead. Squeeze out the water first and follow the recipe as above.

2 servings (4 mini pancakes)

Easy-to-make children’s smoothie


100 ml fresh cream

100 ml Greek or Bulgarian yoghurt or plain yoghurt

100 ml frozen berries

Mix all the ingredients together in a blender. Serve immediately.
1 serving

Apple and cinnamon smoothie

15 ml butter

1⁄2 apple, peeled and chopped

5 ml ground cinnamon

100 ml fresh cream

100 ml Greek or Bulgarian yoghurt

Seeds from 1⁄2 vanilla pod

3–5 ice cubes

Melt the butter in a saucepan and add the apple chunks and the cinnamon. Simmer for 5–8 minutes until the apples are soft and mushy.
Mix all the ingredients, including the apple, together in a blender. Serve immediately.
1 serving

Filling smoothie


200 ml frozen berries

100 ml soda or sparkling water

200 ml fresh cream

1 avocado

1 egg yolk

Seeds from 1⁄2 vanilla pod

1⁄2 ripe pear (for children or those who do not need to restrict their fruit intake)

Mix all the ingredients together in a blender. Serve immediately.
2 servings

Low-carb protein drink (egg milk) and hot chocolate


See page 41. Egg milk is great as a snack and really good just before or after a work-out.
TIPS

Smoothies are great snacks for kids and adults, especially just before or after training.
For adults, exchange the fruit for avocado to avoid fructose.
Vanilla and cinnamon work well in most smoothies, as do nuts and egg yolk. This adds even more nourishment and makes you feel full.


Egg snack

15 ml chopped fresh parsley

Mash the egg with a fork. Add the mayonnaise and the butter. Season with the salt, pepper and parsley.
Serve as is or on a lettuce leaf. Works well on slices of ham too.
1 serving

TIP

If your child eats bread or the lowcarb crisp bread on page 37, then this is lovely to have on top. It is quite filling too.

Avocado snack

1 avocado, halved and depipped

Salt and pepper

30 ml mayonnaise

30 ml grated cheese

Season the avocado halves with salt and pepper. Spoon 15 ml mayonnaise on each half and sprinkle over the cheese.
2 servings

TIPS

An avocado contains 4.4 g carbs, 15.3 g fat and 2.0 g protein per 100 g. It also contains vitamin E (an antioxidant), magnesium, folic acid and potassium.
Avocado has a wonderful consistency and is suitable for young children and babies.
Avocados are easy to bring along in your bag or backpack as a snack.
My children often have avocado as an accompaniment to dinner instead of potatoes, pasta or rice.


Apple snack with

1 apple or pear, sliced

40 ml nut butter (macadamia nut butter, almond butter, peanut butter)

Slice the apple or pear and add 5 ml nut butter to each slice.
2 servings

Picnic snacks


Sausages (at least 80% meat)

Egg wraps with favourite filling or with cheese and tomato (A wrap is an omelette (see page 34) consisting of 2 eggs and 30 ml fresh cream fried in butter. Leave to cool and then add a filling of your choice. Roll up to form a wrap.)

Cherry tomatoes

Avocado

Cubes of cooked chicken on a toothpick

Cheese cubes

Low-carb crisp bread (see page 37)

Nuts

Pepper rings (yellow, orange, red or green)

Rooibos tea in a thermos

Put together a mix of some of the above suggestions in different containers.
TIP

Nut butters are a great source of energy, but are also high in carbs, with peanut butter being the worst and macadamia nuts the best.