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  • A schedule to break the bad snack cycle

    James Colquhoun - 3 min read

    09 August 2017


    When you’re busy at work and pressed for time during the week, eating healthy isn’t always your priority. But with a little planning, you can avoid the arvo snack temptations.

    snack

    It’s a familiar story – you sleep in so you don’t eat any breakfast, you eat an over-priced muffin from a coffee shop, and then you’re starving when it gets to lunch time.

    You didn’t pack your lunch, so you grab some fast food to save time, and when the 3pm sugar cravings kick in, you’re helpless before numerous packs of biscuits, chips and other office snacks.

    Want to beat the bad snack cycle? Here are some simple food hacks to make your day a whole lot healthier.

    Breakfast: Grain-free granola

    With a little pre-preparation, you could start your day with a delicious combination of nuts, seeds and coconut, that will keep you going throughout the day. Nuts are high in protein and a great source of healthy fat, keeping you fuller for longer. Enjoy this energising mix for breakfast or a snack.

    GRAIN-FREE GRANOLA
    Ingredients
    (use organic ingredients where possible)

    • 2 cups (280g) mixed activated nuts (almonds, brazil nuts, cashews, pecans, walnuts). Activated means soaked in water overnight, rinsed and strained.
    • 1 cup (130g) seeds (we used a combination of activated sunflower, pumpkin & chia seeds)
    • Activated means soaked in water overnight, rinsed and drained.
    • 1 cup (100g) shredded coconut
    • 2 tsp ground cinnamon
    • 1/2 tsp ground nutmeg
    • 1/4 cup coconut oil
    • 1/4 cup pure maple syrup or raw local honey (or to taste)
    • 1 tsp vanilla extract

     

    Method

    1. Preheat oven to 320° F (160° C) and line baking tray with parchment paper.
    2. Pulse all ingredients (except coconut oil, honey, vanilla extract) in blender or food processor until chunky.
    3. Combine coconut oil, honey and vanilla extract.
    4. Add ‘wet’ mixture to the dry ingredients, stirring well to ensure all of the dry ingredients are well coated.
    5. Spread evenly on lined baking tray and bake for 10-15 minutes.
    6. Stir well with a fork to avoid clusters forming.
    7. Bake for another 10-15 minutes or until golden brown. Check regularly to avoid burning.
    8. Allow the mixture to cool completely before storing your granola.
    9. Store in airtight container for up to 2 weeks. Consume within 1 week for freshness.
    10. Serve with organic coconut yogurt (or dairy if preferred) and fresh or frozen blueberries.

    Morning tea: Avocado probiotic cup

    This is a perfect one for the mid-morning cravings (and much better for you than a second cup of coffee). It sounds complicated, but it’s extremely easy: halve an avocado and take out the seed. In the seed hole, put in some sauerkraut. Done.

    What you've got is really healthy fats in the avocado (as an alkaline fruit, it's great for keeping your body healthy) and an awesome probiotic with the sauerkraut.

    Lunch: Cinnamon roasted pumpkin

    It may sound a little strange, but this one is a crowd-pleaser. Cut up some pumpkin and rub it with a little coconut oil, sprinkle some cinnamon on top and roast it in the oven.

    This is a tasty, filling lunch, but it really could be eaten any time of day. It’s also incredibly good for you: cinnamon can help to control your blood sugar and pumpkin, which is rich in potassium, will give you a big energy boost.

    When lunch doesn’t cut it: Miso mushroom soup in a jar

    Let’s face it: some days you work up a hunger that can’t be satisfied by one lunch. On those days, I would suggest miso mushroom soup in a jar: a quick and easy recipe that can be made at work without having to transport liquid which can leak in your bag.

    Dollop some miso in a jar, add in some fresh mushrooms (Shiitake mushrooms are great) and some ginger, spring onions and even broccoli florets. Fill the jar up with hot water from the work kettle, let it sit for five to ten minutes, and you have a flavour-packed snack.

    MISO MUSHROOM SOUP
    Ingredients
    (use organic ingredients where possible)

    • 1 tbsp white miso paste (or dark miso)
    • 1 tsp of ginger, grated
    • 1 shallot or spring onion, diced.
    • ¼ cup broccoli florets, chopped small
    • 1 sheet dried nori, cut into thin strips
    • ½ cup mixed mushrooms, chopped (shitake, Enoki, button, Swiss brown, etc.)

     

    Method

    1. Bring a kettle of filtered water to a boil.
    2. Place miso, ginger and garlic in a large mason jar or soup mug. Fill the mug halfway with hot water and stir the mixture until the miso has dissolved.
    3. Add nori and mushrooms into the brew and top with hot water until the jar or mug is completely filled.
    4. Allow to steep for 10 minutes so that the mushrooms can soften. Then enjoy!

     

    Tip: If you are taking this to eat at work, you can add everything except the hot water to a glass jar with a lid. Then all you need to do is add the hot water when you are ready to eat.

    Dinner: Roast vegetable salad

    This recipe is incredibly easy to prepare, and delicious to boot. Roast some veggies (I like sweet potato in particular) and once they have cooled, mix them with some salad greens and a yoghurt and turmeric dressing. Adding some brown rice makes this salad a comforting one for winter.

    It's very easy for people to play with this recipe because roasted veggies make for great leftovers and you can mix and match different ingredients every time. This dish never gets old.

    ROAST VEGETABLE SALAD WITH YOGURT DRESSING
    Ingredients
    (use organic ingredients where possible)

    • 1 cup roasted vegetables (pumpkin, sweet potato and butternut squash)
    • 2 handfuls mixed greens (rocket/arugula, spinach, mesclun, romaine)
    • 1 handful chopped herbs (parsley, dill, cilantro)
    • 1 tbsp pepitas
    • 1 tbsp sunflower seeds


    Yogurt Dressing

    • 1/4 cup yogurt (coconut yogurt or organic dairy)
    • 1 tbsp olive oil
    • 1 clove garlic, crushed
    • 1 tsp ground turmeric


    Method

    1. Place a handful of greens and mixed herbs in a serving bowl.
    2. Top with roasted vegetables.
    3. Dressing: add the yogurt, oil, garlic and turmeric to a bowl and stir until well combined.
    4. Drizzle yogurt dressing over the salad to serve.


    Serve with: 2 tbsp pepitas and sunflower seeds.


    James headshot

    Filmmaker of 'Food Matters' and 'Hungry For Change', and founder of FMTV, James has dedicated his life to discovering the truth behind nutrition and our food supply. James, alongside Laurentine ten Bosch, has transformed the 'Food Matters' film into a global wellness hub, with a community of over 3.3 million followers across email and social networks. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


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