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Top 10 healthy snacks 05/06/11

Vanessa De Ascencao shares some easy and simple snacks.


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Snacking doesn’t have to be a sin! Our ten healthy foods will fill you up and keep your lean and clean.

  1. Nuts and seeds
    Not only can they help boost brainpower, stabilise your mood and blood sugar levels, they keep you full for hours and are filled with good fats.
  2. Bananas
    High in potassium, which regulates blood pressure; vitamin B6, which combats weakness, irritability and insomnia, and serotonin to lift your mood 

  3. Apples and peanut butter
    These are very high in antioxidants and are surprisingly good for oral health. The minerals they contain have also been said to react with the body’s oestrogen and help prevent osteoporosis.
  4. Carrots
    High in provitamin A carotenes, carrots are a rich source of antioxidants and can protect against heart disease and some cancers.
  5. Peas and beans
    High in protein, vitamins B and C, carotenes and antioxidants. Snack on a big bowl of cooked frozen peas or soya beans.
  6. Apples with some almonds and sunflower seeds
    A source of phytochemicals, it’s been claimed apples reduce blood cholesterol, improve bowel function and reduce the risk of strokes, prostate cancer, type II diabetes and asthma.
  7. Popcorn
    30g of popped corn is a serving of wholegrain and good source of fibre, but don’t add sugar, salt or butter! 

  8. Porridge
    Full of phytonutrients, proteins, antioxidants, complex carbohydrates, fibre, vitamins and minerals. Low-GI, they’ll keep you filled up all morning. Add some berries to sweeten it up.
  9. A cold, frothy fruit smoothie
    Smoothies take a little bit of advance preparation, but are super-quick to make. I freeze berries and other fruit ahead of time for them (strawberries, raspberries, sliced peaches, blueberries, and bananas all freeze well). Then I add whatever juice I can find in the fridge, a splash of hemp milk or rice milk, a handful of hemp seeds and/or a scoop of hemp protein powder, and a banana. Frozen fruit makes for a very cool, creamy drink, but if you don’t have any frozen, you can add a few ice cubes.
  10. Nori rolls
    The beauty of Nori rolls is that you can stuff them with just about anything. I prefer marinated tofu, mung bean sprouts, finely chopped cabbage, fresh mint and cilantro, grated carrots, and some avocado, dipped in tamari or light soy sauce!

Vanessa Ascencao, MSHN (Masters of Science In Nutrition) is a dynamic, inspirational and highly qualified nutritional consultant. She brings a fresh and revolutionary approach to health and wellness having spent 10 years working with some of the greatest minds in metaphysics, nutrition, health and fashion. Visit www.ecodiet.co.za for more.

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Laura Cooke is the editor and creator of the Veggie Bunch website and community.


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