1. Salmon on wholegrain crackers
Mix a small tin of salmon with lemon juice and chopped parsley, then serve on wholegrain crackers. Salmon is a superb source of omega-3 fats to help keep our brain and heart functioning at optimal levels. Lemon and parsley are both rich in immune boosting vitamin C, and wholegrain crackers will provide you with plenty of fibre for good bowel health.
2. Fruit salad
Make a fruit salad with your favourite fruits then top with a good quality yoghurt (no-added sugars) and crushed nuts and seeds. Eating yoghurt regularly is one of the best things you can do for your digestive and immune health.
3. Medjool dates
Cut open a couple of medjool dates and remove the seeds, then fill with a mix of nuts and seeds. Dates are wonderful for promoting good bowel health as they are full of fibre and have a gentle laxative effect. Nuts and seeds are an excellent source of protein to help keep blood sugar levels balanced and sugar cravings at bay. They also provide you with plenty of healthy fats to help keep your cholesterol levels in check, and zinc which is vital for improving fertility.
4. Protein balls with pumpkin and sunflower seeds
Protein balls make a perfect snack when you are out and about, and they are so easy to whip up at home. Soak 40 dates in hot water for 5 minutes. Add ½ cup sunflower seeds, ½ cup pumpkin seeds, ½ cup shredded coconut, and 5 Tbsp protein powder, to your food processor and pulse until well combined, then pour into a small bowl. Add your dates, 1 Tbsp coconut oil, and 2 Tbsp almond butter to the food processor and blend well. Pour dry mixture back into the food processor and blend well with date mixture. Make 12 individual balls and roll in sesame seeds, and store in the fridge in an airtight container.
5. Vegetable sticks
Try some hummus with vegie sticks (carrot, celery, capsicum, zucchini or broccoli). Hummus makes a super healthy snack which contains high levels of B vitamins, to provide you with energy, protein to build and repair the body, fibre to help keep cholesterol levels down, and zinc, required for wound healing. Hummus is quick and easy to make at home.
6. Protein smoothie
Make yourself a delicious protein-rich smoothie using nutritious ingredients like almond milk, yoghurt, ripe bananas or berries, 1 Tbsp chia seeds or LSA (ground linseeds, sunflower seeds, almonds), and if you need extra sweetness throw in 1-2 dates or a little raw honey. For an extra nutritional boost add in a superfood like raw cacao, maca, acai or fermented brown rice powder.
7. Rice cakes
Top a brown rice or corn cake with a slice of low-fat cheese, tomato, avocado, spouts, then sprinkle in sesame seeds. This satisfying snack will provide you with protein to help keep you full for longer, and calcium which is important for reducing the risk of osteoporosis later in life. Tomatoes are one of the best sources of lycopene a potent antioxidant and avocadoes are loaded with beta-carotene and vitamin E goodness. Sprouts contain living enzymes that can help enhance digestion.
8. Trail mix
9. Vegetable juices
Vegie juices make an excellent nutritious snack. Use ingredients like carrot, beetroot, celery, spinach, mint, apple, grapefruit or lemon, which are rich in important nutrients including vitamin C, beta-carotene, iron, potassium, and disease-fighting antioxidants.
10. Apple wedges
Apple wedges spread with ABC butter is a delicious and healthy treat. Apples are a great source of fibre and vitamin C. Keep the skin on organic apples for extra fibre. Almond, Brazil and cashew nut butter is packed with heart healthy fats, and antioxidant vitamin E, along with calcium for strong bones and magnesium for nervous system health.
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