BEAN DIP WITH
VEGIE STICKS
Whizz together ½
420g can drained
butter beans, a
squeeze fresh lemon
juice, 1 small crushed
clove garlic, 1 Tbsp
each chopped
parsley and mint, 2 tsp
olive oil and 1 Tbsp
water. Serve with dippers
made from 1 celery stick, 1 carrot
and ½ small red capsicum.
Serves 2 (as a snack).
PER SERVE 422kJ, protein 3g, total
fat 5g (sat. fat 1g), carbs 8g, fibre 6g,
sodium 221mg • Carb exchanges ½
- GI estimate low • Gluten free
- Lower carb
CINNAMON
CUSTARD PLUMS
Put 1 Tbsp honey,
1 tsp light margarine,
2 quartered plums,
a few drops vanilla
extract, a pinch
ground cinnamon
and 2 tsp water in a
microwave-safe dish.
Cover with plastic wrap,
pierce and microwave on
high/100% for 3 minutes. Once
cooled, divide fruit between
2 small containers. Spoon 2 Tbsp
low-fat custard or gluten-free
custard on top of each. Seal.
Chill until ready to eat.
Serves 2 (as a snack).
PER SERVE 409kJ, protein 1g,
total fat 1g (sat. fat 0g), carbs 19g,
fibre 2g, sodium 25mg • Carb
exchanges 1½ • GI estimate low
- Gluten-free option
APRICOT YOGHURT
GRANOLA POTS
Mix 120g rolled oats,
1 Tbsp honey and
½ Tbsp sunflower oil
in a baking tray lined
with baking paper.
Spread out and bake in
an oven preheated to
180°C (fan-forced) for
6 minutes. Stir and bake
for a further 7 minutes. Cool. Mix
with 80g dried fruits. For one
serving, mix 50g low-fat natural
yoghurt with ½ Tbsp 100%
apricot fruit jam in a container.
Store granola in an airtight
container and portion into
a small bag when packing
lunchbox. Serves 8
(as a snack).PER SERVE 690kJ,
protein 5g, total
fat 3g (sat. fat 0g),
carbs 28g, fibre 2g,
sodium 52mg- Carb exchanges 2
- GI estimate low
CARROT &
PINEAPPLE MUFFINS
Sift together 150g (1 cup)
self-raising flour, 80g (½ cup)
wholemeal flour (reserving
any husk left in the sieve),
½ tsp bicarbonate of soda
and 2 tsp ground cinnamon.
In another bowl, beat 150mlsunflower oil with 100g caster
sugar. Add 200g mashed cooked
carrots, 3 canned pineapple
slices, cut into cubes, 2 Tbsp
unsweetened pineapple juice
from the can, 1 x 60g egg and
1 tsp vanilla extract. Mix in
50g sunflower seeds. Fold dry
mix into the wet mix. Cut out a
dozen 10cm squares of baking
paper and place in the holes of
a muffin tin. Spoon mixture into
tin and sprinkle with reserved
husk and a few sunflower seeds.
Bake at 180°C (fan-forced) for
20-25 minutes or until a skewer
inserted comes out clean. Leave
to cool. Serves 24 (½ muffin per
serve, as a snack).PER SERVE 514kJ, protein 2g,
total fat 7g (sat. fat 1g), carbs
12g, fibre 1g, sodium 77mg- Carb exchanges 1
- GI estimate medium
RASPBERRY
BANANA SMOOTHIE
Whizz 60g
frozen
raspberries
together with
1 chopped small
banana and 125ml
(½ cup) fresh orange
juice until smooth.
Pour into a flask to
keep cold. Serves 1
(as a snack). ■PER SERVE 640kJ,
protein 3g, total fat 0g
(sat. fat 0g), carbs 29g,
fibre 8g, sodium 4mg- Carb exchanges 2
- GI estimate low
- Gluten free
GFGF LCGFOsnacks
Keep hunger pangs at bay
with these healthy nibbles
lunch ideas