Three healthy snack ideas your gut will love

There’s a strong link between the food you eat and your overall health – a fact that’s easy to overlook when it comes to snack foods.

Ready-made, processed snacks are often low in nutrients and full of salt, sugar, and fat. Junk food, in other words. This kind of food encourages inflammation in your gut. There’s even a suggestion that junk food may boost the risk of dangerous driving due to fatigue.

Plant-based foods, on the other hand, have the opposite effect, encouraging the ‘good’ bacteria in your gut microbiome to thrive. These ‘good’ bacteria can help keep your gut lining healthy, reduce inflammation and support your immune system. They can even make compounds that boost serotonin levels - also known as ‘happy’ hormones!

So, next time you’re feeling peckish, try one of these healthy snack recipes, produced by CBHS dietitian and Wellness Consultant Selin Ramadan. We’ve tried them, and they’re delicious!

You can watch Selin prepare all three in this short webinar.

Pesto hummus

Energy: 832kJ | protein: 7.7g | carbs: 16.9g | fibre: 6.6g | sugar: 1.2g | total fat: 9.3g |serves: 9 | 20 mins

[nutrient analysis per serve]

Ingredients

• 2 x can chickpeas (800g)
• 2 x clove garlic
• 1 x tbsp tahini
• ¼ cup raw almonds
• ¼ cup lemon juice
• 2 tbsp water
• ½ cup chopped parsley
• 2 tbsp extra virgin olive oil
• salt to taste
• Lebanese bread
  

Method

1. Preheat your oven to 160 ^oC
2. Rinse your chickpeas and, if you have time, remove skins to make a creamier dip
3. Add the chickpeas and the remaining ingredients into the food processor and process until well incorporated
4. Tear or slice your Lebanese bread and drizzle with olive oil. Add to oven for 10 minutes or until lightly golden and crispy
5. Chop veggie sticks with veggies of your choice and enjoy your dip!
   

Roasted popcorn chickpeas

Energy: 834kJ | protein: 5.3g | carbs: 12.1g | fibre: 5.3g | sugar: 1g | total fat: 13g |serves: 5 | 35 mins

[Nutrient analysis per serve]

Ingredients

• 1 x can chickpeas (400g)
• 2 x tsp sumac
• 2 x tsp paprika
• 2 x tsp onion powder
• 3 x tbsp extra virgin olive oil

Method

1. Preheat oven to 200 ^oC and prepare a baking tray with baking paper
2. Drain and rinse chickpeas then lay them on a towel to dry
3. Ensure chickpeas are dry (if not, they take twice as long to cook) and if you can’t wait for the chickpeas to dry, cook them in the oven for 15 minutes to dehydrate
4. Once dry and cool, toss chickpeas with olive oil and lay on baking paper.
5. Roast for 20-30 minutes until crispy. Once cooked, turn off oven and leave door ajar for 10 minutes for maximum crunch
6. Season with remaining ingredients while chickpeas are still warm and enjoy!
   

Chia pudding

Energy: 928kJ | protein: 5.4g | carbs: 16g | fibre: 14g | sugar: 13.6g | polyunsaturated fat: 8g | total fat: 12.4g |serves: 2 | 10 mins

[Nutrient analysis per serve]

Ingredients

• 4 x tbsp chia seeds
• 1 cup unsweetened milk (soy/almond if you prefer)
• ½ cup frozen berries
• 2 x tsp vanilla essence
• 2 x tsp stevia or erythritol powder.

Method

1. Add all ingredients into a NutriBullet or mix in a bowl
2. Blend ingredients and fill jars. Allow to set overnight or at least 4 hours until thick
3. Enjoy!

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.