Drew Baird`s HEALTHY SNACKS and Desserts We ve put together a collection of nutritious snacks and healthy versions of your favourite treats! Including snacks throughout the day is a great way to keep you full, help you stick to the plans, and meet overall nutrient requirements. It is still important to include a variety of healthy options from the different food groups such as low-fat dairy foods and fruit at snack times for overall nutritional balance. So what are you waiting for? Get in here and try some of these delicious options!
Contents Apricot & Chia Balls 2 Banana & Oat Smoothie 3 Berry & Yoghurt Popsicles 4 Blueberry Muffins 5 Carrot, Zucchini & Dill Muffins 6 Chicken & Zucchini Slice Muffins 7 Choc Dipped Sesame Nut Bars 8 Choc Mint Truffles 9 Coconut Mango Bites 10 DBF s Snack Ball 11 Frozen Chocolate Banana Bites 12 Fruit, Seed & Nut Trail Mix 13 Greek Yogurt with Chopped Walnuts & Honey 14 Healthy Peppermint Slice 15 Homemade Hummus 16 Pita Bread Chips 17 Pumpkin & Spinach Quiches 18 Roasted Chickpeas 19 Salted Caramel Cacao Bites 20 Spinach, Banana & Chia Smoothie 21
Apricot and Chia Balls Serves: 36 Prep Time: 30 mins A sweet and crunchy treat which is packed with healthy fats and a high fibre content. 500g dried apricots ¼ cup hot water ¼ cup desiccated coconut ⅓ cup natural peanut butter ¼ cup honey 1 Tbs cacao powder ¼ cup sesame seeds 1 cup pepitas ¼ cup chia seeds 1 cup rolled oats 1. Line a large tray with non-stick baking paper. 2. Soak half of the apricots in hot water for 15 minutes. Drain the apricots and place in a food processor with coconut, peanut butter, honey and cocoa powder. Process to form a thick paste. DREW`S TIP: You can even store these balls in an airtight container in the refrigerator for up to 1 month! 3. Finely chop the remaining apricots and place in a bowl with sesame seeds, pepitas, chia seeds, oats and apricot paste. Mix well to combine. 4. Roll heaped tablespoonfuls of mixture into balls and place on tray. Refrigerate for 1 hour or until firm.
Banana & Oat Smoothie Serves: 2 Prep Time: 5 mins This satisfying and nutrient rich smoothie is delicious and easy to prepare. 1 medium banana 100g reduced fat greek yogurt ¼ cup rolled oats ½ cup skim milk ¼ tsp cinnamon 1. Place ingredients into blender. Blend until smooth. Serve immediately. DREW`S TIP: Add in some Chocolate flavoured Whey Protein Isolate for even more flavour!
Berry & Yoghurt Popsicles Serves: Prep Time: 5 mins (Plus 4hr freezing time) A low calorie refreshing treat which is perfect for those hotter days. 150g frozen mixed berries 1 cup reduced fat greek yoghurt 1 Tbsp honey 1. Place mixed berries, yoghurt, and honey into a blender. Blend until smooth. 2. Pour mixture into 60 ml capacity popsicle moulds and freeze for at least 4 hours or until set. DREW`S TIP: Try adding fresh blueberries, strawberries, and chopped banana into the mix with the honey and yoghurt, if you feel like spending a little extra time on this one.
Blueberry Muffins Serves: 6 Prep Time: 30 mins A sweet treat without all of the added sugar. 1 cup of wholemeal self-raising flour ¼ cup of artificial sweetener (we recommend stevia) 50g blueberries 150g low fat soy milk 25g margarine 1. Preheat oven to 180 degrees. Line a 6 cup muffin pan with paper cases. 2. Put the flour and sweetener into a large bowl and mix. 4. Make a well in the centre. Add the milk and margarine. Mix until just combined. 5. Add the blueberries and stir gently to combine. DREW`S TIP: If you aren t a fan of soy milk you can use skim milk as a substitute. 6. Divide mixture between the lined pans 7. Bake for 20-25 minutes or until lightly golden 8. Transfer to a wire rack to cool.
Carrot, Zucchini & Dill Muffins Serves: 12 Prep Time: 30 mins The use of wholemeal flour boosts the fibre, vitamin and mineral content of these delicious savoury muffins. 2 cups wholemeal self-raising flour 1 tsp baking powder 2 Tbsp sugar ½ cup finely grated carrot ½ cup finely grated zucchini, squeezed to remove excess moisture ½ cup grated Swiss cheese 2 Tbsp dill, chopped ¾ cup skim milk ½ cup olive oil 2 eggs 1. Preheat oven to 200 degrees and lightly grease a 12 cup muffin tin. 2. Sift flour and baking powder into a large bowl. Stir in sugar, carrot, zucchini, cheese and dill. DREW`S TIP: Flavour with pepper, onion and herbs of your choice. 3. Whisk milk, oil and eggs together. Add to dry ingredients and stir until just combined. 4. Divide mixture evenly into muffin tins. Bake for 12 to 15 minutes or until a skewer inserted into the centre of a muffin comes out clean. 5. Stand for 5 minutes in pan before turning onto a wire rack. Serve warm or at room temperature.
Chicken & Zucchini Slice Muffins Serves: 6 Prep Time: 40 mins These muffins are a great way to get in some extra veggies serves and healthy protein throughout the day. 100g chicken breast, finely chopped 1 brown onion, finely chopped 2 zucchinis, grated 2 cups wholemeal self-raising flour 1 cup reduced fat cheddar cheese, grated 2 free range eggs ¾ cup of skim milk 1. Preheat oven to 180C. 2. Line a 6 cup muffin pan with paper cases 3. Heat a mid sized frying pan over medium heat. Add chicken and onion and cook for 5 minutes or until softened. Set aside to cool slightly 4. Combine the zucchini, flour, cheddar and dill in a large bowl. Add the onion and chicken mixture and stir to combine. DREW`S TIP: Flavour with dried mixed herbs and boost the veggie content by including options such as peas and grated carrots. 5. Whisk the egg, butter and milk in a jug. Add to the zucchini mixture and gently stir until combined. Spoon mixture evenly among the lined holes. 6. Bake for 30 minutes. Serve warm or at room temperature.
Choc Dipped Sesame Nut Bars Serves: 20 Prep Time: 25 mins These are a great alternative to processed muesli bars while offering a hint of sweetness with the dark chocolate - yum! 1 cup sesame seeds 1 cup almonds ½ cup pistachios 150g honey ¼ cup almond butter (no added salt/sugar) 100g dark chocolate, melted 1. Preheat oven to 180 degrees (160 degrees fan forced). 2. Place sesame seeds, almonds and pistachios in a large bowl. 3. Mix honey and almond butter in a heatproof jug. Microwave on High for 1 minute and then stir. Microwave on High for a further 30 seconds or until boiling. 4. Add to sesame mixture and stir well. 5. Press firmly into prepared pan. 6. Bake for 20 minutes or until dark golden. Set aside to cool and then slice into 20 bars. 7. Line a tray with baking paper. 8. Place the melted chocolate in a small ramekin. Dip the bars in chocolate. Place the bars onto the tray and set aside to set slightly. 9. Transfer to the fridge to allow the bars to set completely. DREW`S TIP: Store in an airtight container in the fridge to maintain the freshness of the delicious Sesame Nut Bars.
Choc Mint Truffles Serves: 15-20 Prep Time: 20 Minutes A great way to hit the sweet spot! And the added benefit of cacao to help curb the cravings during TTOM. 1 cup almonds (or nut of choice) ½ cup soaked dates ½ cup raw cacao powder (plus extra for dusting) 1Tbs coconut oil 1 tsp peppermint essence or essential oil 1. Place all ingredients into a food processor and process until well combined. Scrape down the sides to ensure evenly mixed. 2. Roll into balls or desired shape and dust with cacao powder. 3. Allow to set in fridge. 4. Store in airtight container in fridge. DREW`S TIP: If you feel like being really naughty with these, dip them in some melted dark chocolate and keep them in the freezer for that perfect after dinner mint.
Coconut Mango Bites Serves: 16 Prep Time: 20 mins A sweet, nut-free treat. 1 banana, mashed 2 cups rolled oats ⅓ cup desiccated coconut 1 cup low fat coconut milk 1 cup frozen mango 1 egg, beaten 1. Preheat oven to 190 degrees. Line square (22cm) baking tray with greaseproof paper. 2. Mix banana, oats, coconut and milk in large mixing bowl. 3. Add frozen mango and smash up some of the mango pieces. 4. Add beaten egg and mix until combined. 5. Bake for approximately 25mins. DREW`S TIP: Swap the low fat coconut milk for coconut flavoured evaporated skim milk for a lower saturated fat content. 6. Sprinkle with a little coconut and allow to cool. Cut evenly into pieces (makes approx 16 pieces).
DBF s Snack Ball Serves: 15 Prep Time: 20 Minutes A delicious snack ball filled with protein goodness. ½ cup of cashews ½ cup of almonds ½ cup of pumpkin seeds ½ cup of dried cranberries ½ tsp vanilla essence ½ cup desiccated coconut 1. Process the nuts and seeds in a large food processor until finely chopped. 2. Add the cranberries and vanilla essence and process until almost smooth. 3. Roll into 15 walnut sized balls or 30 smaller balls (your choice). 4. Coat with coconut. DREW`S TIP: For an extra hit of protein, add ½ scoop of your favourite vanilla protein powder.
Frozen Chocolate Banana Bites Serves: 4 Prep Time: 30 mins A healthy alternative to any store-bought chocolate coated banana ice-cream. 1 banana 50g dark chocolate (85%) ¼ cup crushed nuts (your choice) 1. Slice the banana into slices (0.5 cm thick). 2. Place the slices on a piece of cooking paper, and freeze them until they are firm (approximately 30 minutes). 3. Melt the chocolate gently on the stove. 4. Using a toothpick, dip the bananas into the melted chocolate, sprinkle on crushed nuts and place them back onto the cooking paper. 5. Return the chocolate dipped bananas to the freezer. Freeze until the chocolate has set. DREW`S TIP: Transfer them into a container, pop on a lid, and freeze them for later!
Fruit, Seed & Nut Trail Mix Serves: 10 Prep Time: 30 mins A delicious blend of dried fruit and heart healthy nuts and seeds. ¼ cup maple syrup ¼ cup chopped dried figs ¼ cup chopped dried apricots ¼ cup pepitas ½ cup peanuts ½ cup raw almonds ¾ cup roughly chopped walnuts 1. Place walnuts, almonds and peanuts in a bowl with pumpkin seeds, dried apricots and dried figs. 2. Drizzle with maple syrup, toss to coat and spread onto a baking tray lined with baking paper. 3. Bake at 180 C for 15 minutes or until golden. Cool, then store in an airtight container for up to one week. DREW`S TIP: Combine the trail mix with some yoghurt for a nutritious snack.
Greek Yogurt with Chopped Walnuts & Honey Serves: 1 Prep Time: 5 mins A simple, calcium rich snack or a healthy dessert. ½ cup reduced fat greek yogurt 2 Tbs chopped walnuts ½ Tbsp honey 1. Layer honey and walnuts over greek yogurt in a bowl. 2. Serve immediately. DREW`S TIP: Add cinnamon or vanilla extract if desired.
Healthy Peppermint Slice Serves: 20 Prep Time: 30 mins This is a delicious take on an old favourite, except without all the guilt! Enjoy a piece every now and then with your cuppa. Base 1 ½ cups desiccated coconut 8 medjool dates (soaked) 1 Tbs cacao powder ½ tsp vanilla extract Filling 1 ½ cup raw cashews (soaked) ½ cup desiccated coconut 2 Tbs raw honey ½ tsp peppermint essence Topping 2 Tbsp raw honey 3 Tbsp cacao 3 Tbsp coconut oil 1. Blitz base ingredients in food processor until combined. 2. Press into lined slice tray and refrigerate. 3. Blitz cashews, coconut and salt in food processor until combined, add honey and peppermint essence/oil and blend until combined. 6. Spread immediately over filling and return to refrigerator until chocolate is set. 7. Cut into squares. DREW`S TIP: You might need to hide this one from the kids! 4. Spread evenly across base. 5. Melt coconut oil in microwave and stir through honey and cacao.
Homemade Hummus Serves: 5 Prep Time: 5 mins This classic dip is easy to make and a great way to flavour veggie sticks. 800g tin chickpeas, drained and rinsed ¼ cup lemon juice ⅓ cup olive oil 1 clove garlic, crushed 1 Tbs tahini 1. Place all ingredients in food processor and blend to desired consistency. 2. Serve with carrot sticks or homemade Pita Bread Chips. DREW`S TIP: Add paprika, parsley and/or pepper for a slightly different flavour.
Pita Bread Chips Serves: 8 Prep Time: 10 mins A healthy, low fat and low sodium alternative to ordinary chips. 4 wholemeal pita bread pockets Olive oil spray 1 tsp paprika Pepper 1. Preheat oven to 200 C. Spray 1 side of each pita bread with oil. Sprinkle with paprika and season with pepper. 2. Cut each bread into 8 triangles. Place on 2 large baking trays. 3. Bake for 8 to 10 minutes, or until crisp. Transfer to a wire rack to cool. DREW`S TIP: These pita bread crisps also taste nice with dried herbs such as basil and parsley.
Pumpkin & Spinach Quiches Serves: 24 Prep Time: 45 mins A delicious and healthy snack-sized quiche without all of the saturated fat. 2 tsp olive oil ½ brown onion, finely chopped 300g butternut pumpkin, peeled, diced 50g baby spinach 24 slices wholemeal bread, crusts removed 3 eggs ¼ cup skim milk 50g reduced-fat fresh ricotta, crumbled Olive oil spray 1. Preheat oven to 200 C (180 C fanforced). 2. Heat oil in a large frying pan over medium heat. Add the onion and cook, stirring, for 3 minutes or until softened. Add pumpkin. Cook for 5 minutes or until pumpkin is slightly tender. Add spinach and cook for 5 minutes or until wilted. Remove from heat. Stand for 10 minutes to cool. 3. Prepare 2 x 12 hole patty pan trays with a light spray of oil. 5. Whisk eggs and milk together. Season with pepper. Spoon spinach mixture evenly between bread cases. Top with ricotta. Pour over egg mixture. Bake for 12 to 15 minutes or until golden and set. DREW`S TIP: This quiche can be served hot or cold, so it s a great option if you re on the go. 4. Place 1 slice of bread on a flat surface. Flatten bread slightly with a rolling pin. Using a 7.5cm round cutter, cut 1 round from bread. Press into patty pan. Repeat with remaining bread. Lightly spray bread with oil. Bake for 5-6 minutes or until slightly golden. Remove from oven.
Roasted Chickpeas Serves: 4 Prep Time: 25 mins Coating chickpeas in spices and roasting them in the oven is a great way to turn them into a crispy and delicious snack. 400g can of chickpeas, drained and rinsed ½ tsp turmeric ½ tsp ground cumin ½ tsp paprika Olive oil spray 1. Preheat oven to 180 degrees and line a baking tray with greaseproof paper. 2. Rinse and drain the chickpeas. Place chickpeas on paper towel to soak up excess moisture. 3. Combine spices and chickpeas ensuring they are evenly coated. 4. Spread out across the baking tray and spray lightly with olive oil. DREW`S TIP: Add chilli powder or curry powder for a different flavour and an extra kick. 5. Roast in the oven for 20-25mins or until golden and crisp.
Salted Caramel Cacao Bites Serves: 28 Prep Time: 5 hrs 20 mins (includes refrigeration time) These gluten free bites are a sweet dessert option with a salty twist and a high fibre content. 500g medjool dates (soaked in boiling water) ¼ cup tahini 1 Tbs coconut oil ¼ tsp sea salt Cacao powder or desiccated coconut for coating (optional) Cacao Dip ⅓ cup raw cacao powder ⅓ cup coconut oil ¼ cup maple syrup 1. Grease a loaf pan and line with baking paper. 2. Process dates in food processor until finely chopped. Add tahini, oil and salt. Process until smooth. Transfer to a bowl and stir in sesame seeds. Pour into loaf pan and then place in fridge for 4 hours or until firm. 3. Remove from tin, cut into squares and place and keep in fridge until ready to coat. 4. For cacao dip, place all ingredients in a heatproof bowl over a saucepan of simmering water. Cook, stirring, until melted and smooth. Remove from heat. Set aside for 2 minutes to cool slightly. 5. Carefully coat each square and return to lined baking tray. 6. Place in fridge for 10 minutes or until set. Repeat with remaining cocoa dip (reheating if necessary) to double coat, placing on the prepared tray. Leave until almost set. 7. Place in the fridge for 30 minutes or until set. DREW`S TIP: For variation, sprinkle some of the balls with cacao powder or desiccated coconut before the cacao dip sets.
Spinach, Banana & Chia Smoothie Serves: 1 Prep Time: 5 mins This delicious smoothie is easy to prepare and is rich in healthy fats, fibre and potassium. 1 tsp chia seeds 1 handful baby spinach ¼ cup water ½ cup almond milk (calcium enriched) 1 small banana, frozen 1 tsp natural peanut butter ¼ tsp cinnamon 1. Set aside ½ tsp chia seeds for garnish. 2. Place spinach and almond milk into a blender and blend until smooth. 3. Add all other ingredients and blend again until desired consistency (smooth consistency recommended) 4. Pour into a glass and garnish with remaining chia seeds. DREW`S TIP: Add in some flavoured Whey Protein Isolate for a real flavour hit! Also if you re not a fan of almond milk, then you can substitute this with skim milk.