The mid-afternoon energy slump can often catch us off guard, hunting for snacks when concentration levels crash. There's often snacks available - some healthier than others. Protein should be a key ingredient, keeping you fuller for longer.

Ideally, we shouldn't need to snack within 3 hours of eating, so for most people it will be the mid-afternoon snack that lets us down. Here's some of our favourite snack recipes which can tempt you away from reaching into the biscuit tin, leaving you feeling a little more virtuous:

Chocolate energy balls (nut & date free)

Ingredients:

  • 1/2 cup nut/seed butter (or tahini)
  • 1/2 cup ground almonds
  • 1.5 cups desiccated coconut
  • 1/4 cup protein powder
  • 3 tbsp oil
  • 1/2 cup chia seeds
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 tbsp ginger power
  • 1/4 cup raw cacao powder

Method:

  • Add all ingredients to a bowl (except 2 tbsp raw cacao powder) and mix until dough like consistency
  • Roll the mixture into golf ball size balls
  • Roll the mixture in the reserved 2 tbsp cacao powder
  • Place in refrigerator to set

Yogurt & granola

Ingredients:

  • 6 tbsp natural (not flavoured) preferably live yogurt
  • 2 tbsp granola (Lizi's Granola is preferred brand over many commercial brands)
  • 1 x handful blueberries (or any red/purple berry fruit)

Method:

  • Add yogurt to bowl. Top with granola, and sprinkle on berries

Hummous and crudetes

Hummous & crudetes

Ingredients:

  • 2 x tbsp hummous (not low fat)
  • 1 x peeled carrot/stick celery/red pepper

Nutritionist's smoothie

Ingredients:

  • 1 x cup mixed frozen berries (cheaper than fresh berries and just as good)
  • 1/2 x banana
  • 2 x handfuls of spinach / kale
  • 1 x handful mixed nuts
  • 1 x tbsp mixed seeds
  • 1/2 x cup rolled porridge oats
  • Coconut water to desired smoothie thickness (could also use water, milk, yogurt)

Method:

  • Blend all of the ingredients together

Pesto frittatas

Ingredients:

  • 1/2 courgette (in thin slices using a peeler)
  • 1 tbsp pesto
  • 2 x large eggs
  • 1/2 tsp olive oil

Method:

  • Preheat oven to 180 degrees. Coat inside of two deep muffin cake tin holes with olive oil
  • Line each muffin hole with courgette
  • Whisk egg and pesto with fork and pour on top courgette. Bake for 20mins

Mini falafel burgers

Ingredients:

  • 200g can chickpeas (rinsed and drained)
  • 1 x small Spanish onion finely chopped
  • 1 x garlic clove crushed/chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1 tbsp plain flour
  • 1 tbsp olive oil

Method:

  • Combine all ingredients into food processor and blend into thick paste
  • Preheat grill to medium heat, and roll small handfuls of the falafel mix into balls then flatten into burger shape
  • Place burgers onto baking tray and grill for 4-5 min on each side

Trail mix

Ingredients:

  • 3 x handfuls of mixed natural nuts
  • 1 x handful mixed nuts
  • 1 x handful dried cranberries
  • 1 x handful coconut shavings

Method:

  • Combine all in an air-tight jar and give a good shake

Nutty chicken skewers

Nutty chicken skewers

Ingredients:

  • 2 x tbsp almond/cashew butter
  • 2 x chicken breasts
  • 1 tsp curry powder
  • 2 tsp lime/lemon juice
  • 1 tsp soy sauce
  • 1/2 cucumber
  • Sweet chilli sauce (to serve)

Method:

  • Preheat oven 200c
  • Combine nut butter, curry powder, lime/lemon juice, soy sauce in a bowl
  • Cut chicken into strips and add to nut butter mix. Mix well
  • Place coated strips on baking tray into oven for 10 mins checking chicken is well cooked before serving

Written by: The Natural Alternative Health & Wellbeing Ltd

The Natural Alternative Health & Wellbeing Ltd was founded in 2006 by Anjanette Fraser whose previous career was in Corporate Finance at PricewaterhouseCoopers, London. With a previous career in finance and studying a MSc in Nutritional Medicine, Anjanette translates the latest scientific research into an easier to understand format to improve employee health, and making healthcare more accessible by bringing Nutrition health professionals into the workplace.

Author: 
The Natural Alternative Health & Wellbeing Ltd

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