Now, I don’t know about you but I love a good snack! When considering what I am going to have, I always run a bit of a checklist in my mind:
- Healthy fats
These 3 key ingredients are what will keep you fuller for longer, as well as support a healthy digestive function (i.e. maintain a happy gut!).
Here are my top 5 gut friendly snacks:
1) Nuts and seeds – make your own/DIY trail mix!
Nuts and seeds pack a nutritional punch so whether you just have a bag of protein and healthy fat rich almonds in your bag or you have an extra 5 minutes on a Sunday to throw together a mix of different nuts and seeds (maybe even through in some goji berries) for the week, this staple snack is one that will never fail to satisfy.
2) Wholegrain Crackers/Crispbread
Good quality wholegrain crackers or crispbreads are the perfect quick and easy snack that you can have tucked away in your desk drawer for a no fuss simple, delicious and nutritious snack! Dr Karg’s Classic 3 Seed Wholegrain Crispbread has no artificial additives or colourings, uses only the finest natural and certified organic ingredients, are GMO free, dairy free, vegan and vegetarian friendly and are slowly dry baked at low temperatures to ensure maximum nutrients and (very importantly) no trans fats are contained! A naturally fibre rich crispbread (from the wholegrains) that provides healthy fats and protein (from the seeds) you can enjoy on their own or top with your choice of: avocado, egg, good quality feta, spread of nut butter or hummus. Nom, nom, nom : )
3) Veggie sticks and hummus, nut butter or hummus
A classic that never fails to satisfy! There are sooooo many veggies to mix and match from that you can never get bored. Eat seasonally for ultimate nutritional content, selecting from vegetables such as carrot, capsicum, cucumber, celery or try steamed broccoli or cauliflower for their additional liver detoxifying benefits! Change it up so you are eating all the colours of the rainbow, this is a reflection of the different nutrients and phyto (plant) chemicals they provide! Nut butters or tahini can also be used (more sparingly) or just crack open a jar of your favourite variety and enjoy a delicious heaped tablespoon of yummy goodness ‘au naturel’, believe me, it tastes daaaaaaaaaaaaaaarn good!
4) Berries and yoghurt
Berries are rich in antioxidants and low in sugar, win/win! Top with a dollop (or two) of your favourite yoghurt and you have a delicious snack in seconds, yes! Top with a sprinkle of nuts or seeds for that yummy granola crunch : )
5) Leftover veggies or half an avocado with an egg
The best meals (and snacks) are often the ones that take the least time and are unexpectedly good from the lack of effort required! Throw together any leftover veggies and top with a boiled egg (I like my eggs soft and oozy but hard boiled are fine too…. Make a batch at the start of the week to take to work or have close by to amp up the protein and nutrients of your snacks and meals). If you do not have any veggies to hand, use half an avocado and place your egg in the perfect hole to complete a protein and healthy fat rich snack that is sure to fuel your body and brain all afternoon long!
Written by GMB Nutritionist Claire Barker