Category Archives: Snack

Corn & Mango Salsa with Black Beans


  • 2 corn cobs
  • 1 small Lebanese cucumber
  • 1 mango
  • 1 avocado
  • 1 red onion
  • 1 small tin of black beans (drained and rinsed)
  • 1 long red chilli (seeded)
  • 1/2 red capsicum
  • Large handfuls of coriander and mint
  • Olive oil
  • Lime juice
  • Salt to taste


  1. Steam the corn then allow to cool before slicing off the kernels into a salad bowl
  2. Dice the mango, avocado, cucumber and capsicum and add to the salad bowl
  3. Finely dice the onion and chilli and add to the salad bowl followed by the black beans
  4. Add a large handful of roughly chopped mint and coriander then dress with a squeeze of lime juice, salt to taste and a splash of olive oil 

Simple, fresh, vibrant, seasonal and an easy accompaniment to any grilled meats. It doesn't need much dressing as the quality ingredients are full of flavour. Enjoy.




Choc-Mint Hemp Seed Protein Balls


  • 12 Medjool dates
  • 2 tbsp. Hemp seeds*
  • 1 tbsp. cacao butter (6 buttons)
  •  1 cup walnuts
  • 20 drops pure peppermint extract*
  • 3 tbsps. cacao powder
  • Mixture of your favourite toppings to coat. I used desiccated coconut, Dutch pure cocoa and a cape seed mix (sesame, flaxseed, poppy, sunflower)


Blitz all the ingredients in a food processor until the mixture sticks and holds together in the palm of your hand then shape into balls before rolling in your favourite topping.  Super easy and quick to make! I spooned 1 tbsp. of mixture to make each ball which yielded 20! Enjoy!

  • Hemp seeds and pure peppermint extract can be found at Organic Grocers or Health Food stores.





Successful Snacking

Many of my clients reach a point where their main meals are controlled but hit a wall when it comes to snacking.  Generally, most of us benefit from having one to two snack times per day which helps to control appetite but successful snacking can be challenging so evaluate your need to 'snack' depending on your fitness goals. 

Most snackers eat out of habit, boredom, social circumstances and often make poor food choices. This can easily lead to totally blowing your calorie cap for the day and all of a sudden, you're overeating! On the other hand, a mid-afternoon snack can keep blood sugar levels at bay which prevents overeating your next meal.

The key to success, is optimal food timing and regulating appetite by aligning your body's chemistry at the beginning of the day. When we first wake up in the morning, a neurotransmitter called nueropeptiede-Y is released driving us to eat mostly carbohydrates, so we should embrace breakfast and eat like a Queen (muesli, fruit, milk, yoghurt). If you miss breakfast, you'll be playing catch up all day. "Eat Breaky! Missing it is like a trip at the top of the stairs. Your diet goes down fast" by Matt O'Neill - Nutritionist/Dietician, Speaker, Educator. If you've allowed this to happen, a hormone called Galanin will release in the afternoon and drive you to eat fat usually in the form of cakes, chocolate and sweet biscuits.

Here are some simple strategies for successful snacking and appetite management:

  1. Only eat only if you are truly hungry
  2. Ensure your snack is exactly that! It's not a meal, it's a fix not a fill
  3. Keep your snacks to 140 calories or less (examples to follow)
  4. Make nuts or a trail mix your main mid-afternoon snack (contains healthy fats, protein, minerals and carbohydrates)
  5. Drink more water
  6. Drink green tea
  7. Prepare and plan your snacks at home, which reduces the risk of buying an unhealthy choice
  8. Eat nutrient dense quality food. Why waste snack time on empty calories? Peak performance can only be achieved with proper fuel.

And because we crave variety to keep our taste buds stimulated and motivational levels charged, here is a list of other snack ideas:

  1. Boiled eggs
  2. Green apples
  3. Slice of free range organic ham
  4. Homemade dips  with veggie sticks (capsicum, carrots, celery, cucumber)
  5. Small tub of low fat natural yoghurt with berries
  6. Punnet of berries
  7. Small tins of tuna
  8. Smoked salmon and cucumber wraps
  9. My date & cashew coconut energy balls (110calories/serve)
  10. Maca, Walnut and Macadamia Energy Bars
  11. Berry and banana or green smoothies 
  12. Veggie juices
  13. Natural popcorn



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Maca, Walnut & Macadamia Energy Bars


  • 1.5 cups of whole walnuts
  • 1/2 cup of whole macadamia nuts
  • 1 teaspoon of Maca powder (another super food, this root which grows in the volcanic soils of the Andes in Peru, contains vegetarian proteins, vitamins and lots of minerals)
  • 2 teaspoons of Cacao powder
  • 4 large Medjool dates
  • 1 teaspoon of chia butter (Made by soaking Chia seeds in water 9:1 ratio and the instructions are on the pack). Once made, refrigerate the gel for up to 2 weeks in an air tight container. It can be used as a substitute for butter as well as added to smoothies, freshly blitzed fruit and veggie juices, yoghurts, muffins, slices and energy balls.


  1. Blitz all the ingredients in your food processor until combined and sticky.
  2. Tip the mixture on to a shallow rectangle baking tray lined with baking paper (I recommend a tin 20cm x 15cm x 3cm). Mine was to big so I just shaped the mixture into a rectangle using 1/2 the tin size. Using your hands, press and smoothe the mixture into your tin then cover with baking paper and refrigerate until cold and firm.
  3. Once firm and cooled (about 15mins), turn out on to a chopping board lined with baking paper and slice into 8cms x 2cm mini bars. Or whatever size you like! I like to keep these rich nutrient dense snacks small.
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Protein packed Energy Balls

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Home made protein packed energy balls. Eat these for afternoon tea with a cup of green tea or after a workout.


  • 150g of whole cashew nuts
  • 4 large Medjool dates
  • 2 tablespoons of raw cacao
  • 2 tablespoons of shredded coconut
  • Extra coconut to roll and coat the balls


  1. Place all the measured ingredients into your food processor and blitz until combined and sticky.
  2. Turn mixture onto a sheet of baking paper and shape into 10 balls
  3. Roll the balls in the extra coconut and refrigerate until cold and set

A delicious ball of goodness at only 110 calories per serve - Yum!

Chocolate Muesli Slice

This homemade chocolate muesli slice is free of refined sugars is dairy free and delicious. A small sweet treat the whole family can enjoy as an occasional afternoon snack, mid-morning snack or as a re-fuelling energy bar after a challenging workout.

A complete nutritious food packed with anti-oxidant properties from the chocolate, macronutrients such as fibre and protein as well as micronutrients such as zinc and magnesium.

Quick and simple to make, this muesli slice is a very healthy alternative to store bought varieties.


  • 2 cups of Karen's Krunchie Muesli Munch
  • 1 tablespoon of rice malt syrup
  • 1/4 cup of coconut flour
  • 2 tablespoons of natural peanut butter
  • 1 teaspoon of vanilla extract
  • 2 large eggs lightly beaten
  • 1 cup of plain dark chocolate (minimum 70% cocoa)
  • 1 teaspoon of organic coconut oil (virgin cold pressed)


  1. Line a shallow rectangle baking tin with baking paper (mine is 27cmx17cmx3cm)
  2. In a large mixing bowl, add the muesli and coconut flour and set aside. In a separate small bowl, mix the wet ingredients by first lightly beating the eggs, then stir in the peanut butter, rice syrup and vanilla extract.
  3. Add the wet ingredients to the dry ingredients and mix well. The mixture will appear as if needs more liquid but avoid adding anything extra as it doesn't need it.
  4. Press the mixture into your tin and bake in a hot oven at 180 degrees (or 170 degrees fan forced ovens) for 15-20mins. It will be set but not solid and look golden brown.
  5. While your muesli slice is baking, roughly break up the chocolate in a microwave safe bowl, add the coconut oil and cook on high for 1-2mins. Stir thoroughly and allow to cool. Do this process 1min at a time to avoid burning the chocolate. As the chocolate sauce cools it will thicken.
  6. Allow your muesli slice to cool to the touch then evenly spread the chocolate over the top and refrigerate until set.
  7. When your ready, remove the slice from the tin by lifting it out with the baking paper onto a chopping board and carefully cut into small squares - makes 18 bite size calorie controlled gems ready to be devoured.



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