food

Dietician Susie Burrell shares 4 after-school snacks that the whole family will enjoy.

While most of us are still balancing working from home, our propensity to snack or graze throughout the day has increased as we look for a welcome break from our computer screens. 

Being in such close proximity to the fridge can be difficult, especially if you have tempting foods stocked around the house and now, with my twins Gus and Harry back at school, they’re also coming home looking for something to tide them over until dinner, which is why I always have healthier snack options on hand that are sure to leave all of our 3pm cravings satisfied. 

My biggest tip is to think of a snack as a mini meal, that provides an equal balance of protein - such as nuts or a 100 per cent natural nut spread like Mayver’s, eggs, dairy or meat products - for a nutrient hit that will help to keep them full, along with some fruits and/or veggies.

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Each week I commit to making at least one homemade snack option that is nutrient rich such as some nut bites or bars with a base of 100 per cent natural nut spreads, fruit and wholemeal flour.

I also keep a ready supply of snack-friendly veggies such as baby tomatoes, cucumbers, chopped carrots or even frozen peas to add to the after-school snack options, so I can relax knowing the twins have already had a few servings of veggies before dinner is even served. 

Each of the homemade snacks below are tasty as they are nutritious and will keep even the fussiest family members full until dinner.

Brain Boosting Bars.

Serves: 9-12 bars.

Ingredients:

  • 2 cups raw oats.
  • 3/4 cup Mayver's Omega 3 Super PB.
  • 1 cup wholemeal SR flour (sifted).
  • 1 tsp. baking powder.
  • 1 cup milk.
  • 1/3 cup maple or golden syrup.
  • 1 egg, beaten.
  • Vanilla drops.
  • 1 large banana.
  • Coconut flakes for topping.

Method:

  1. Preheat oven to 160˚C.

  2. Combine oats, flour, baking powder. In a separate bowl combine milk, syrup, peanut butter, egg and vanilla.

  3. Combine and fold in a chopped banana. Pour mixture into a square baking tin. Top with coconut flakes and a drizzle of extra Mayvers Peanut Butter.

  4. Bake for 35 to 40 minutes until cooked through. Once cooled, cut into individual bars.

Banana Nut Bites.

Image: Supplied.

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Serves: 12 bites.

Ingredients:

  • 2 mashed bananas.
  • 1 cup Mayver’s Peanut Butter.
  • 1 cup oats.
  • Shredded coconut.

Method:

  1. Blitz bananas, peanut butter and oats together in a food processor.

  2. Roll into balls then roll in coconut to cover.

  3. Put in the fridge for two hours to set.

Notes:

For a chocolatey twist, add some cacao powder or substitute regular peanut butter for Mayver’s Organic Peanut & Cacao Spread.

Choc Ripple Brownies.

Image: Supplied.

Serves: 16.

Ingredients:

  • 3/4 cup Mayver’s Cacao Super Spread.
  • 2.5 tbsp butter.
  • 2 tbsp honey.
  • 1/4 tsp salt.
  • 1/3 cup cocoa powder.
  • 3 eggs, whisked.
  • 1/2 cup plain wholemeal flour.
  • 1/4 cup dark chocolate chips.

Method:

  1. Preheat the oven to 180°C/160°C fan forced. Line a non-stick 20cm x 20cm baking tin with baking paper.

  2. Place 1/2 cup of Mayver’s Cacao Super Spread, butter, honey and salt in a large saucepan over moderate heat. Stir until the butter is melted and ingredients are well combined.

  3. Remove pan from heat and mix in the cocoa powder until smooth. Add eggs and mix vigorously until batter is smooth and shiny. Add flour and chocolate chips and stir to combine. Pour batter into a lined tin.

  4. Using a teaspoon, place small dollops of Mayver’s Cacao Super Spread over the top of the batter and use a toothpick to create swirls.

  5. Bake for 15 minutes or until the edges are firm. Remove and cool in the pan for 10 minutes before transferring to a cooling rack. Cut into 16 squares. 

Oatmeal Protein Balls.

Serves: 12.

Ingredients:

  • 1 cup rolled oats.
  • 1/3 cup Mayver’s Probiotic Super Peanut Butter.
  • 1/4 cup almond meal.
  • 1/4 cup sugar free maple syrup.
  • 1/3 cup choc chips or peanut butter chips.

Method:

  1. Whisk together peanut butter and maple syrup.

  2. Add oats and almond meal, and mix until well combined.

  3. Fold in chocolate chips.

  4. Roll mixture into 12 balls.

  5. Store in the fridge.

Feature Image: Supplied.

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