Frozen fruit kebabs
How to make: Although you can use a mixture of fruits for this fruit kebab, we like using bananas, strawberries and mangoes. Once your fruit is rinsed, chop the bananas, strawberries and mangoes (your grapes can stay whole). Next, skewer the fruits onto wooden skewers and pop in the freezer for at least 45 minutes before taking out to eat. If you have a big sugar craving that can’t be ignored you could always drizzle a little chocolate sauce over your fruit kebabs or sprinkle lightly with some icing sugar before eating.
Why it’s good for you: The array of fruits used in these healthy frozen fruit kebabs provides lots of health benefits. Bananas are high in potassium, which helps to keep your heart healthy and helps to prevent high blood pressure. Strawberries are a fantastic source of vitamin C. Plus a study carried out by researchers at Ohio State University suggested that strawberries have an anti-cancer agent. Similarly, the carotenoid compounds found in mangoes are also thought to help protect against some forms of cancer. Mangoes also contain vitamin A, which helps improve your eye health.
Nutritional information for one banana, one cup of strawberries and one cup of mangos: approx. 251 calories, 1.32g fat, 44.47g sugar, 3.25g protein, 8.95g fibre.
Sweet potato and cinnamon yoghurt
How to make: For a filling hot snack, go for this comforting and delicious sweet potato and cinnamon yoghurt treat. Either bake your scrubbed sweet potato in the oven or pop in the microwave if you’re short for time. Once cooked allow the potato to cool then remove the potato from its skin and mash with a dollop of plain, non-fat Greek yoghurt. Place the potato mix back into the sweet potato skins and sprinkle with cinnamon before heating again.
Why it’s good for you: Not only are sweet potatoes an excellent source of vitamin A, vitamin C and vitamin E, they also contain potassium and beta-carotene. Together this mix of goodies is good for your skin, your eye health, your immune system and your cell growth. Greek yoghurt is also great for you. It contains nearly double the amount of protein compared to regular yoghurt, which means that it will keep you feeling fuller for longer.
Nutritional information: Nutritional information for one medium sweet potato and 2 tablespoons of plain, non-fat yogurt: approx. 190 calories, 0g fat, 14g sugar, 6g protein, 7g fibre.
Peanut butter and apple slices
How to make: This is the perfect quick fix, easy-to-make healthy snack. Simply take an apple, cut it into slices and smear with peanut butter. Remember, peanut butter has a strong taste and a little goes a long way. Don’t go overboard and add unnecessary amounts to your apple slice because two tablespoons of this nutty treat adds up to around 190 calories.
Why it’s good for you: Peanut butter is a great source of protein, but it also contains vitamins, fibre and phytochemicals. Furthermore, a study undertaken by the FDA in 2003 found that eating 42g of nuts per day could help to reduce heart disease, whilst the 16-year long Nurses’ Healthy Study found that those women who ate peanut butter regularly (at least five times per week) were less likely to develop type 2 diabetes.
Obviously, apples are good for you too. They contain vitamin C and fibre, but are also packed with antioxidants and contain polyphenols, which, according to WH Foods, can prevent spikes in your blood sugar. So, this little snack packs a punch when it comes to nutrition.
Nutritional information for one medium apple and one tablespoon of peanut butter: approx. 184 calories, 7.8g fat, 20.4g sugar, 7.5g protein, 5.4g fibre.
Apricot and honey yoghurt pot
How to make: This is a handy, healthy snack to take to work that will stop you from running to the vending machine mid-afternoon. To make, add honey to plain, non-fat Greek yoghurt. Finely chop your dried apricots and stir into your yoghurt mixture.
Why it’s good for you: As we’ve said, Greek yoghurt contains nearly double the amount of protein compared to regular yoghurt, which is great because it helps to make you feel fuller for longer. Apricots on the other hand, contain vitamin A, which, according to WH Foods, helps to protect your eyes. Apricots also contain beta-carotene, which can help prevent heart disease.
Nutritional information: Nutritional information for 150g of plain, non-fat yogurt, one tablespoon of honey and quarter cup of dried apricots: approx. 270 calories, 1.6g fat, 8.9g sugar, 5.8g protein, 3.7g fibre.
How to make: Rinse a few handfuls of your favourite berries and pop into a pot for a very simple, refreshing and healthy snack.
Why it’s good for you: Berries are super healthy and are extremely high in antioxidants. Different berries have different health benefits. For example, raspberries can decrease the risk of obesity, blueberries can fight off colon cancer and cranberries can prevent urinary tract infection.
Nutritional information for a quarter cup of raspberries, a quarter cup of blueberries and a quarter cup of cranberries: approx. 50 calories, 0.4g fat, 6g sugar, 0.7g protein, 3.8g fibre.