Chickpea Croutons

Chickpea Croutons

croutonsChickpeas are rich in protein, fibre, complex carbohydrates, folate, iron, and zinc. They are also an excellent source of both soluble and insoluble fibre, which helps you to feel full – a great benefit if you’re trying to control your weight. Like other beans, chickpeas are digested slowly, which promotes a gradual release of blood glucose, which may be helpful in the control of insulin resistance conditions such as Diabetes.

Try adding these to garnish soups or over salads for an extra fibre hit to keep you feeling fuller for longer.

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Lentil Crackers

Lentil Crackers

lentil crackersLentils are low in fat and high in protein and dietary fibre. These tiny, disk-shaped legumes also provide complex carbohydrates and good amounts of thiamin, vitamin B6, iron, zinc, and potassium. But they are particularly rich in the B vitamin folate which is needed for hundreds of processes in the body including making DNA and RNA, metabolising amino acids required for cell division and also reducing the risk of cardiovascular disease and anaemia.

These crackers are a great source of slow releasing energy and can be eaten as a snack with hummus or dips, or added as croutons to soups. Continue reading “Lentil Crackers”

Chocolate oat fridge bar

Chocolate oat fridge bar

Using rough oat cakes might seem like an odd ingredient for a sweet snack, but they are a prime source of complex carbohydrate that help to sustain energy. They contain roughly 50% more protein than bulgur wheat, and twice as much as brown rice. Oats contain strong levels of thiamin, iron, selenium, magnesium and zinc; however, the most impressive quality of oats are their rich source of soluble fibre called ‘Beta Glucans’ which has been credited with helping to lower blood cholesterol levels. These snacks are super quick to make and you only need a tiny square to satisfy those sweet cravings.

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Banana Oat Balls

Banana Oat Balls

oat ballsBananas and oats are both rich sources of the amino acid Tryptophan which is the sole precursor of Serotonin, our ‘happy’ hormone. Research shows that the synthesis of Serotonin is an important factor involved in mood, behaviour and cognition, so its important to get enough Tryptophan in the diet.

Another hormone produced in the Tryptophan/ Serotonin pathway is Melatonin which regulates our diurnal rhythms and influences reproductive and immune systems, as well as digestive processes and gastrointestinal motility.

So these banana and oat balls are not only a snack full of happy ingredients, but a dreamy night time treat to help you snooze into a blissful sleep! This recipe makes approx. 12 balls.

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Chocolate coconut bites

CHOcolate coconut BITES

Chocolate bounty bitesCoconuts contain significant amounts of fat, but they provide fat in the form of medium chain saturated fatty acids, including Lauric acid. When converted in the body, lauric acid forms monolaurin which is both antiviral and antibacterial and this has been shown to help destroy a wide variety of undesirable organisms. Coconuts are also full of fibre, calcium, selenium and magnesium, and combined with the magnesium rich dark chocolate in this recipe, these bites provide a muscle soothing  and relaxing snack which is free from refined sugars and hydrogenated fats.

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