Rather shoot yourself in the foot than eat another handful of almonds? :: 17 Super Snack Ideas that give you Bang for your Buck!

Often when healthy snacks are suggested, the go-to is a handful of almonds, or some veggie sticks – how friggin boring right? If you still want healthy options for your snacks but want to enjoy them too, I’ve got your back, Jack! There’s a whole world of tasty snacks for you to explore, and they’re incredibly easy to fit into your way of life.


Pumpernickel toast. Hummus, zucchini, tomato and nut cheese (or ricotta/fetta goes good too)

Why snacks?

Well, for starters, they’re easy. Most of the time they’re cheap and if done right, they’re little bursts of healthiness spattered into your day. If you’re not into eating big salads, at the very least, they can act as a great unassuming springboard into having a nourishing diet in the long term. Snacks are also pretty fun to eat, so are a great excuse to get creative with your food. Perfect for anyone who feels a little time poor but still wants to look after themselves.

So many of us skip meals in favour for getting a job done and being busy, but at the very least you ensure your snacks are loaded with the good stuff, you can get some nutrition in and help yourself get those tasks completed from a much more focused and well-fueled mindset.

Creating a healthy snack

These are a few important things to consider when creating a healthy snack:

Energy content

Probably the most important aspect of a healthy snack is that its going to provide your body with enough energy to sustain your performance and concentration throughout the day. It needs to be high protein with some carbohydrates and fats to give the body the fuel it needs to keep going. Protein can be found in eggs, legumes (lentils, chickpeas, beans), meats, fish, poultry, dairy, nuts, seeds and whole grains.

Sugar content

Foods high in sugar may give you an instant energy hit in the moment, but that sugar rush is followed by a huge dip in your energy, decreasing your energy, your concentration, and putting a lot of pressure on the organ in charge of regulating your blood sugar; your pancreas. Meaning you are more susceptible to Type 2 Diabetes.

So. Not. Worth. It.

This is why steering clear of the high sugar options (muffins, chocolate bars, muesli bars, etc) is so important.

Nutrient dense

When a food is described as ‘nutrient dense’, it means that it has a high vitamin a mineral content, basically. Each process in the body requires various vitamins and minerals in order to occur, and most of us don’t even reach our minimum requirements on a daily basis. Whole foods are the way to go here, as is having a wide variety of foods. The best way to think of it is that if you are eating a wide variety whole foods, you provide your body with a wide variety of nutrients.


While there are those few people who love nothing more than getting in the kitchen, not everyone has the passion to spend hours creating a raw vegan “cheesecake” from scratch every week. That doesn’t mean you should miss out on eating healthy food, and I’m definitely not about to let you start now!

Easy snacks are essential for the time poor, and some of these options are even easier than going to your local cafe to grab a muffin (while being much better for you instead).


Let’s be honest, if it doesn’t taste good, there is no way you’re going to keep eating it – plain and simple. But taste is so much more than sugar and salt. The more you experiment with these sorts of foods, your tastebuds change and eventually you will enjoy a different flavour palate, more suited to that created by whole, natural foods.

Variety is, after all, the spice of life!

The Snacks

  • Boiled eggs (either on their own or chopped up and mixed with butter, avo, salsa or homemade mayo and eaten with a spoon). My Mum used to boil an egg and chop it up with real butter in a mug as my “special” scrambled eggs. You better believe I felt super-special when she made it for me! (How rad is my Mum?)
  • Top pumpernickel toast with yummy toppings – my favourite is ricotta/nut cheese with fig, walnut and a drizzle of rice malt syrup, but go nuts! The world is your oyster!


  • Leftover chicken drumstick or chicken wing from last night’s roast
  • Chia pudding – 2 tablespoons of chia mixed with a milk or yoghurt of choice, left to sit for 30 minutes and topped with fruit (I have two recipes here and here)
  • Tinned red salmon with crackers
  • Vegetable sticks with homemade avocado/guacamole, hummus, sardine tapenade, mushroom tapenade, pesto
  • Corn/bean chips with fresh salsa, guacamole, Mexican bean dip, hummus
  • Brown rice/quinoa/buckwheat sushi rolls with fresh salmon and avocado
  • Seedy crackers with avocado, nut spread or pate
  • IMG_0517Thick sliced leg ham/corned beef/roasted meat of your choice, with mayo/mustard and pickled cucumbers (wrap a chunk of pickle in the ham with a dollop of mayo/mustard)
  • Peanut butter/nut spread/tahini and celery sticks – simply wash, cut and spread. And if that is too much effort for you, you can just dip the celery straight into the nut butter instead. Just make sure you get natural nut/peanut butter, which should have no more ingredients than the nuts (and sometimes the salt). You can top these with sprouts of your choice for extra veg/protein content and flavour.
  • Hummus with fresh veggie sticks – make your own hummus in bulk and store it in snack sized containers to grab and go with fresh vegetable sticks (carrot, celery, zucchini, cucumber, capsicum, green beans, snow peas, broccoli, cauliflower)
  • Apple slices with tahini/peanut butter/nut spread – I like to take a knife and a little pot of spread along with me so the slices are extra fresh, but if this isn’t an option, just make sure you squeeze a little lemon juice on the slices to keep them from browning. You may like to mix through cinnamon or raw cacao in the spread if you want a different flavour
  • Homemade popcorn with your choice of spices – Grab some corn kernels in a paper bag (roll the end up) and put them in the microwave for 3-4 minutes. You can then add melted butter, coconut oil, salt and herbs and spices (including cacao for a sweet option, or chilli for a spicy/savoury option). Garlic powder is a favourite option to add to the mix for me.
  • Activated salt & vinegar almonds – soak a bag of almonds overnight in water and a pinch of salt. Drain and toss in 50mL apple cider vinegar and 1tb salt and spread in one even layer on an oven tray. Dry in the oven for 12-24 hours on the lowest oven setting and store in a glass jar in the freezer
  • Coconut or Natural yoghurt with fruit and mixed nuts/seeds – for a sweet treat that isn’t too rich, simply top your yoghurt with fruit (banana, kiwi, berries, pomegranate, apple, pear) and raw nuts and seeds (almonds, walnuts, pistachio, cashew, macadamia, pecan, brazil, chia, pepitas, sesame, sunflower) 20140814_025617000_iOS
  • Veggie Chips – either thinly slice vegetables of your choice with a mandolin or chop into long sticks. In a bowl, drizzle with olive oil and sea salt, mixing until completely covered. Lay evenly spread onto a baking tray and bake at 200°C until golden brown. You may like to use zucchini, heirloom carrots, beetroot, kale, sweet potato, potato, daikon, parsnip, or pumpkin, just make sure you keep the skin on – that’s where all the nutrients are!

Chocolate Chia Pudding:: Miranda Makes

Who doesn’t love a chocolaty treat that’s easy to put together?

For a sweet treat without the sugar, but with a nice whack of protein, fibre and good fats, like omega3, you can’t go past my chia pudding.

It can be adapted to suit any flavour palate, just like my Coyo Chia Pudding. Try it with cacao powder or even fresh passionfruit instead of the cacao nibs, if you want, and top with any fruit you like.

Continue reading

8 Tips to Waking Up Happier – Kaleidoscope Blog

Good morning lovely ones! Or perhaps you’re reading this because you didn’t have such a good morning?


Either way, I am proud to announce that I am now a Body + Soul Contributor over at Kaleidoscope Blog, so I will be writing some featured posts on the fabulous lifestyle blog each month. There are plenty of tips and recipes on Kaleidoscope from a variety of beautiful writers on food, style, lifestyle, blogging and happiness in general, so it’s a great place to get inspiration when you need it.

My post this month is all about waking up with more joy and enjoying early mornings, so if you struggle getting up with the sun, but would like to, this is definitely the post for you. Head on over to Kaleidoscope Blog for all my nutrition and lifestyle tips – you’d be surprised how simple, but effective they are.

Creating the Life You Want to Live: How our unconscious values can interfere with our dreams

I’ve been thinking a lot lately about creating the life that I want to live.


I feel like I’ve allowed my low income over the past few years let me become complacent, because I’ve let myself believe that money is what I need in order to be happy. It’s not like I feel like I want to be able to be wasteful with my money or anything, but I guess that living from pay to pay for so long now has changed my values about money, and since I’ve become more proactive; started my business, found a home that accommodates the life that I want to live and actively looked for like-minded people who are building their businesses in the wellness industry here in Brisbane, I’ve realised how messed up my values about money are, and how much they have and still do affect my everyday life. Continue reading

Embracing Your Flaws:: Featured Post

I know it’s been quite a while since I’ve written a piece for you guys, but I’ve finally found some inspiration, and I’ve been featured on the Endeavour College of Natural Health blog, ‘Wellspring’, with a piece that is all about embracing your flaws.

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As someone who has overcome a lot of self-doubt and poor self-esteem, I’m a big believer in the power of learning to love yourself, so this post gives you a step-by-step guide to do that, with the dorky-style brilliance you can usually expect from yours truly. I’ve tried not to make it too “woo-woo” – because, let’s be honest, that doesn’t always resonate with me – but sometimes you have to get a bit weird and gushy about yourself in order to truly appreciate who you are. It’s not like anyone is going to see or hear you doing it, so the way I see it, is that it doesn’t really matter what you look or sound like when you do, especially if it means you get to feel so much better about yourself!

After you’ve read it, let me know in the comments below – what is something you love about yourself?

Don’t forget to grab a ticket to my Nutrition for Fatigue workshop tomorrow night at Little Tokyo Two, Spring Hill, Brisbane, 6pm-7.30

My Top 5 Tips To Increase Energy:: Part 4

Fatigue can be quite debilitating, but luckily, there are many natural and easy ways to overcome fatigue and boost your energy, enabling you to achieve everything that you need to day-to-day.

Below is Part 3 of my 5 Top Tips for Increasing Energy. These short videos are give you quick strategies that are easy to put into your day – even when you do feel too tired! You can view Part 1 herePart 2 here and Part 3 here.

Don’t forget that my Nutrition for REAL People workshop: Nutrition for Fatigue is 6pm, Wednesday, 24th June – which is next week! For your chance to get a more in-depth understanding of fatigue and achievable strategies to give you long-lasting energy, make sure you book your ticket, as seats are limited.