Ah, treats … little extras that can become big mainstays of the WLS diet if we’re not careful. Bariatric Cookery’s friend Jane, of Jane Plan, knows all about that temptation and has some great ideas for over-coming the urge to have too many extra treats. Read on for some great advice and recipe ideas:
GUEST POST: This week, I thought I’d talk to you about the power of temptation. It effects all of us and I for one know that chocolates in the office, a bowl of crisps and dip after a long day, or the sight of an abundant cheeseboard can be real game changers to a week of healthy eating for me!
One ‘cheat’ can lead to another and then before we know it, all of our good intentions are a distant memory!
I understand that with the summer holidays in full swing, the chances of those cheats creeping in is higher then ever. The best way to avoid these is to fill your cupboards, fridge and freezer with healthy snacks to avoid temptation from the not-so-smart ones. For some inspiration on healthy snack ideas for both you and the kids this summer see below:
Healthy Snack Alternatives
When it comes to healthy snacks for you and yours it is so tough to figure out what exactly is “healthy”. We are constantly battling with the marketing giants who target us with their apparently healthy products. Be cautious with foods labelled ‘fat free’ ‘sugar free’ ‘low sugar’ ‘low fat’. Check labels as these claims are made to encourage you to purchase the food, but they still may be full of calories. Honestly the best way to avoid choosing the wrong one is to make your own. I know this isn’t always the most convenient solution but it is certainly the best way to ensure you know exactly what you are eating. Be creative with your fruit and vegetables – veggie sticks like carrots, cucumber, peppers, celery and sugar snap peas are all fantastic snacks on the go and paired with home-made hummus or cottage cheese add a great source of protein. Here are some ideas to try out:
Frozen blueberry yogurt bites– blueberries dipped in yogurt, lay out on parchment paper and freeze for 3 hours
Chocolate dipped strawberries– melt good quality chocolate (dark chocolate preferably) dip strawberries into the melted chocolate, place on a tray with parchment paper and allow to cool in the fridge for 1-2 hours
Apple slices with peanut butter (choose a good quality brand)
Chocolate coconut almond butter–
1 1/4 Cups Whole Almonds
2 Tbsp Cocoa Powder
2-3 Tbsp Coconut Oil (you can also use unsweetened coconut flakes)
1/4 tsp Sea Salt
Add ingredients to food processor and blitz for 1-2 mins until smooth. Great with apple slices.
Banana Peanut Butter Rolls – simply open out a wholemeal tortilla wrap, spread liberally with peanut butter (sugar free brand), peel a banana and lay it down the middle then roll up the wrap around the banana, folding in the ends to keep it in place.
100 g porridge oats
45 g desiccated coconut
75 g almonds (chopped)
25 g pumpkin seeds
50 ml coconut oil
1 tsp cinnamon
2-3 tbsp agave syrup
Preheat the oven to 160 C/325 F. Mix all ingredients in a bowl. Lay out mixture evenly on a tray with parchment paper. Bake in the oven to 10-12 minutes. Shuffle and bake for a further 5-6 minutes until the oats are brown. Allow to cool and store in a mason jar. Serve with Greek yogurt and berries, ideal for breakfast or great snack at any time of the day.
Cheesy Broccoli Bites
Steam 2 broccoli just until fork-tender. Add broccoli, 2 large eggs, pinch of salt, ½ cup of bread crumbs, and ½ cup of Parmesan to a food processor; blend just until finely chopped. Using 1 tablespoon at a time, form into balls. Heat a little oil in a pan or generously spritz with low-fat cooking spray. Drop balls into the pan. Cook both sides until crispy.
3 cups (400 g) frozen peas
3 eggs, beaten
1¼ cups (210 g) self raising flour
1 spring onion – chopped
⅓ cup (55 g) crumbled feta cheese
2 tbsp chopped parsley
Boil the peas for 4 minutes and drain. Add the flour, eggs, spring onion and half of the peas to a food processor and pulse until combined. Fold through the remaining peas, feta cheese and parsley. Fry spoonfuls of the mixture in a little oil or low-fat cooking spray for 2 minutes on each side until golden.
Sweet Potato Chips
2 medium sweet potatoes
1 egg white
sea salt to taste
herbs or spices to taste (I use smoked paprika but most spices or herbs will work well)
Wash and cut into strips or wedges with even thickness (you choose on how thick you want, just make sure the thickness is the same to ensure even cooking). Soak in a bowl of cold water for 30 minutes to allow all starch to be removed. Drain and pat completely dry. Preheat oven to 180 C/350 F. Line a large baking sheet with parchment paper. In a large bowl, add egg white and beat until slightly foamy. Add potatoes, salt and choice of herbs/spices to taste. Toss to coat. Spread potato slices onto baking sheet and make sure they do not overlap and are not crowded or touching.
Bake for 15 minutes. Take out and flip the fries over and return to oven for another 15 minutes or until cooked through. The thinner the fry, the shorter the time, so keep an eye on them! Reduce heat to 160 C/325 F and let the fries dry for another 15-20 minutes. Remove from oven and enjoy!
Quick Hummus or Tuscan Bean Dip
see recipe here
200 g cooked peas
1 garlic clove crushed
1 tbsp tahini
squeeze of lemon
1 tbsp cooked cannellini beans
2 tbsp olive oil
strips of pitta bread or raw veggie sticks to serve
Blitz all the ingredients together using a hand blender or food processor. Add 1-2 tbsp water, then blitz again. Transfer a portion to a pot and add to a lunchbox with pitta bread strips and veg sticks. Keep the rest chilled for up to 3 days.
4 cups cooked riced cauliflower (see here)
4 eggs, beaten
3 cups mozzarella cheese (1 cup for topping)
3 tsp oregano
4 cloves garlic, minced
salt and freshly ground black pepper to taste
Preheat oven to 220 C/425 F . Prepare a large baking tray with parchment paper.
Place the cauliflower in a large bowl and add the eggs, 2 cups of the mozzarella, oregano, garlic and salt and pepper to taste. Mix everything together.
Place mixture onto the prepared baking sheets and shape into a rectangular shape.
Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Don’t be afraid the crust is not soggy at all. Once golden, sprinkle with the remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted. Serve hot.
Homemade Nakd Bar – Makes about 12 servings
2 cups dates
1.5 cups cashew nuts
2 tbsp unsweetened cocoa powder
2 tsp vanilla extract (or mint, or orange)
Put ingredients in food processor. Pulse. Try not to eat too much of the mixture while you line a suitable container with cling film and press the mixture in. After 30 minutes in the fridge you can take it out and cut it into whatever shape takes your fancy. Wrap them individually and keep for a couple of months in the freezer, or store in a container in the fridge, should stay good for about 2-3 weeks.
Banana & Blueberry Fritters
2 ripe bananas
¼ cup flour
¼ cup blueberries
sprinkle of cinnamon (optional)
Coconut oil for frying
Mash bananas and then stir in the flour and cinnamon. Add the blueberries and stir through. Heat a non stick frying pan on high and add a little coconut oil or generously spritz with low-fat cooking spray. Spoon batter into frying pan. (I like to make small fritters so use a tablespoon). Fry fritters until brown on both sides. Remove fritters and allow to cool a little before serving.
Breakfast Granola Cups (Makes 12 cups)
100 g honey
1 tsp almond extract
125 g rolled oats
1 tsp cinnamon
pinch of salt
Suggested toppings: yogurt, blueberries and raspberries.
Mash two bananas in a small bowl and add the honey and almond extract. Mix well and set aside. Mix the rolled oats, cinnamon and a pinch of salt in a large bowl, then add the banana mixture to it. Mix well. Transfer to muffin tin tray, pressing down on the mixture to shape into cups. Bake for 10-15 minutes at 180 C/350 F. Allow to cool and serve with yogurt and berries.
Feature courtesy of www.janeplan.com
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