Quick, Easy and Healthy Diabetes-Friendly Snack Recipes for Busy Days High Fibre + Low sugar + Low calories

Tomorrow is another busy day. You’re not feeling well, and you can’t think of what to prepare for snacks.

Whenever I need inspiration, I turn to my list of easy, healthy recipes. So, in this blog, I’m sharing simple recipes to keep you on your health journey.

Most people tell me they don’t have enough time in the day to do what they love. The to-do list keeps growing. The best way to find time in your day is to plan ahead… this is just like planning a holiday. It never appears in an instant, right?

When it comes to preparing meals, I like to use the KISS principle *keep it simple sweetie*.

Why? Because I never have enough time to cook all that I love to eat! So I look for recipes that are easy to prepare, healthy and tasty too.

Here are a few snack recipes to help you stress less on your busy days… try these immune-boosting-sugar-free recipes.

Beverages

Here’s a secret, I choose low-caloric drinks if I want to indulge in desserts when I am eating out.

After reversing my illnesses, I can now appreciate that I can’t eat everything I want. My health will reflect the symptoms of indulging my appetite without restraint. Does that happen to you too?

If so, try my whole health balancing act. This means if you decide to indulge at mealtimes, then pair your meal with a low-calorie drink.

Drinks:

Freshly squeezed orange juice from one orange with a few ice cubes and a sprig of mint. You may add a squeeze of lemon juice to taste.

A glass of cold water with juice from an orange or lemon wedge.

Create your own infused water. e.g. slice half an orange and place it in a jug of water.

Warning: Fruit juices do not contain fibre, and the sugar content can be as much as commercial drinks unless you prepare them with fresh fruits.

Tip: Keep an orange or lemon in the fridge at work and home so you can easily create refreshing drinks.

Tip: Do not store freshly made fruit juices. The contents breakdown rapidly at room temperature and in the refrigerator, which means it loses its nutritional value. The best way to consume fruits is when they are fresh and full of fibre, nutrients and flavour.

Fancy a Snack in a Hurry

If you want a simple, quick and healthy snack in a hurry, then think of whole foods – super seed crackers, whole grain biscuits, multigrain bread (spelt, rye, quinoa, millet, oats, barley), fresh, steamed or baked vegetables and salads with healthy toppings.

Healthy Snack Ideas:

Vegetable crudites and your favourite dip

Fresh salads with tasty dressings

Spelt toast with guacamole topped with sliced vegetables

Multi-grain sourdough sandwich with hummus and sliced, grilled, baked, steamed or raw vegetables

Whole grain bread or crackers with nut butter spread (plus ground flaxseed or grated veggies)

Baked sweet potatoes or potatoes topped with salsa and a green salad

Lettuce rolls with chilli beans, hummus, salad, coleslaw or last night’s leftovers

Vegetable loaf or patties as filling for salad wraps

Nut and seed trail mix

Bag of berries

Bowl of Fruit salad

No-Bake Fudgy Quinoa-Chia Bites (see below for a link to the recipe)

Chocolate Chip, Banana, and Oatmeal Bites (see below for a link to the recipe)

Tip: Add 1 tablespoon of ground (fresh) flaxseeds or chia seeds to boost your essential fatty acids, omega 3,6 and 9.

Tip: Keep your favourite seasonal vegetables in the refrigerator or pantry to quickly make a healthy snack.

Shopping list – carrots, beetroots, celery, capsicum, broccoli, cauliflower, pumpkin, squash, tomatoes and green leafy vegetables, kale, lettuce, purple cabbage, herbs etc.

Tip: Choosing food packed with the highest nutrition are always low in calories – which means you can stop counting the dreaded calories. On the flip-side foods that are high in calories (high trans-tats, hydrogenated fats, sugar and starches) are often low in nutrition (e.g. Mac ‘n Cheese, burgers, sausage rolls, quiches, pizzas and salad dressings).

Dips ‘n Veggie Sticks

If you have an adventurous palette, you will find endless flavours in the rainbow coloured vegetables to make your choice of dishes like simple veggie sticks.

I blend a few nuts and vegetables or cooked legumes/pulses with garlic and lemon juice to make scrumptious, healthy dips.

You may want to include extra flavours or superfoods such as herbs, chia seeds, ground flax seeds, cayenne pepper, chilli, onion, cinnamon, cumin or turmeric powder.  These fresh garden superfoods are high in fibre, unlike animal-based food and are packed with nutrients ready to boost your health.

Dips & Spreads:

Hummus

1 cup cooked chickpeas (You can substitute chickpeas with any cooked beans)
1 clove garlic
¼ cup lemon juice
1 Tbs tahini
Pinch of sea salt
Pinch of cayenne pepper
¼ cup water

Blend all ingredients until smooth. Store in a glass jar in the refrigerator.

Use as a dip with vegetable sticks (cucumber, capsicum, broccoli florets, celery, zucchini, carrots, beetroot etc.) or as a spread on your spelt sourdough bread or lettuce roll.

Options – stir in any of the following: chopped fresh coriander, flat leaf parsley, chopped red capsicum, onions or tomatoes.

Per serve – 94 Cal, total carbs 12.7g (3.4 dietary fibre, 2.3 total sugars), total fat 3.2g (0.5g saturated fat), 0mg cholesterol, 4.5g protein, 47mg  sodium.

Easy Bean Spread

Mash any cooked beans with a generous amount of nutritional yeast extract (flakes) and enough nut milk, soy milk or water to give the consistency you want.

Add salt, herbs or spices to your taste.

Fresh Green pesto

1 cup fresh basil (or mixed greens, parsley or coriander)
½ cup walnuts (pine nuts, cashews)
1 clove of garlic
2 Tbs nutritional yeast extract (flakes)
¼ cup water
1 Tbs lemon juice (to taste)
¼ Tsp sea salt

Blend until smooth.

Use as a spread or dressing for salads.

Per serve- 64 cals, total carb. 2.7g (dietary fibre 1.6g, total sugars 0.3g), fat 4.9g (saturated fat 0.5g), 0mg cholesterol, 3.6g protein, 15mg sodium

Quick Salad dressing

1 clove of garlic, crushed
2 Tbsp lemon juice
3 Tbsp olive oil or ¼ avocado
Salt to taste

Whisk and serve over salad

Options: Add 2 tablespoon cashews and 1 tablespoon of yeast flakes, then blend for a creamy topping over steamed vegetables. You may need to adjust lemon juice and olive oil to taste.

Chunky Chilli

1 Tbs olive oil
1 can of black beans (red kidney or pinto beans or a mixture)
1 onion, finely chopped
½ cup red bell pepper, chopped
2 cloves of garlic, chopped
1 Tbsp chilli powder
1.5 teaspoon cumin powder
½ teaspoon coriander powder
1 teaspoon dried oregano
1.5 cups diced tomatoes
¼  cup water
2 Tbs nutritional yeast flakes
1 avocado, cubed
½  cup chopped coriander

Salt and pepper to taste

Method: Heat oil in a saucepan over medium heat. Add onion, bell pepper and garlic, sauté until tender, about 5 minutes. Add the chilli, cumin, coriander, oregano and cook for 1 minute. Then add the beans, tomatoes and water.

Cook for 10 minutes and add the yeast extract and stir through.

Serve, topped with avocado and coriander. I love chilli over baked sweet potatoes instead of store-bought corn chips.

Per serve: 188 cals, total carb 20.8g (dietary fibre 8g, total sugar 7.5g, fat 9.8g (sat. fat 1.1g, cholesterol 0 mg,  protein 8g, sodium 96mg

Sweet Snacks

No-Bake Fudgy Quinoa-Chia Bites 

Here is Elaine Gordon’s recipe for a fudgy bite of chocolate heaven that is soy-free, gluten-free, vegan and nut-free. It is easy to make and requires no baking.

View the recipe here

Chocolate Chip, Banana and Oatmeal Bites

Here is an easy, yummy recipe, from Julie West, for a quick breakfast, an afternoon snack or after dinner snack. View the recipe here.

I hope you enjoy my collection of guilt-free snack-attack energy boosting solutions.

Reminder…It’s time to nurture yourself and enjoy a vibrant life.

If you enjoyed this blog and want to know how I can help you take back control of your health and well-being, then Click here.

Christila Chandra here wishing you endless energy, good health and stress-free days.

I hope our paths cross again soon.