My favourite nut bars to keep in your handbag

My favourite nut bars to keep in your handbag

Are you a snacker?  Do you like something sweet with your morning coffee?  I am, especially as I am up early with the kids and do my exercise then, so by morning tea breakfast is a distant memory.  A nut bar can be a handy shelf stable option that will survive be kept in your handbag or office drawer.  Here are my favourite supermarket finds.

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Oat and ricotta protein waffles

Oat and ricotta protein waffles

Healthy waffles made with oats for fibre and gut health, ricotta and eggs for muscle building protein and chia seeds for omega 3 fats.  This is a great healthy breakfast that tastes great.  Fodmap friendly too!

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Toasted maple, nut and seed granola

Toasted maple, nut and seed granola

I developed this delicious granola recipe for my son and he loves it.  He mixes it with yoghurt as a great second breakfast after early morning rugby training or after a game.  The combination of protein and carbs makes it ideal for refuelling my hungry boy! 

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Beetroot Smoothie

Beetroot Smoothie

If you hang around the sports nutrition world you'll see there's a lot of fuss about beetroot juice, which has recently been promoted to a Grade A supplement by the Australian Institute of Sport.  Whether you are trying to improve your exercise endurance, improve your blood pressure or just add more veggies to your diet - check out my beetroot smoothie.

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My muesli with a 5 star health rating

muesli.jpg

For Australian supermarket shoppers you might have noticed the new "health star rating" system being slapped onto cereals, dips and other packaged food.  The health star rating system is voluntary  and it takes into account four aspects associated with increasing the risk factors of chronic diseases - energy, saturated fat, sodium and total sugars content. Fruit, vegetable, nut and legume content, and in some instances, dietary fibre and protein content are also considered.

If you've discovered that your favourite cereal has less stars than you'd like, how about a new 5 star health rated muesli?

I've been making my own muesli for a few years now, this recipe gets changed around depending on what I feel like, for example sometimes macadamia nuts instead of almonds.  I keep a 1/2 cup scoop in my cereal container and measure it out each day and top with a generous handful of berries and a big scoop of greek yoghurt.  Serve with your favourite milk.

Because I am a huge data nerd, I put my recipe through the health star rating calculator and it receives 5 stars, plus it tastes great, is full of fibre and protein and will keep you full until lunchtime!


INGREDIENTS

  • 500 g (17oz) rolled oats
  • 30 g (1oz) flaked Coconut
  • 100 g (3.5 oz) raw almonds
  • 100 g (3.5oz) sunflower seeds
  • 100 g (3.5oz) pepitas
  • 60 g (2oz) dried blueberries or cherries (unsweetened)
  • 50g (2oz) LSA mix (linseed/flaxseed, sunflower, almond) or flaxseed meal
  • sprinkle of cinnamon

METHOD

  1. Mix all the ingredients together and serve 1/2 cup with greek yogurt, your choice of milk and berries

14 serves

285 cals 15g fat, 31g carbs, 10g protein, 7g fibre

If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice.  Find out more about me here.

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