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Snacks to Boost your Energy

Are you a serial snacker, or maybe just looking for snacks between meals? Like all foods, some snacks will benefit our health, and some will only give us short-term satisfaction before causing an energy crash.

We asked Nutritionist Cailie Ford about her favourite snacks to boost energy! 

What is an energising snack? 

The perfect energy snack is rich in healthy fats, fibre and proteins. Your body absorbs these nutrients slowly, meaning you'll feel fuller for longer and have more stable energy. Here are some ideas for protein-rich snacks: edamame, yoghurt, nut butter, a handful of nuts, crackers or veggie sticks with a dip like hummus. Crackers with whole grains, fruits, popcorn, and roast chickpeas are fibre-full snacks.

What snacks will give you that unmistakable energy crash? 

Refined carbohydrate snacks such as biscuits, lollies and cakes are your enemy. The problem is that the body absorbs the energy from this type of snack too quickly, giving you a glucose spike almost immediately followed by a crash. Not to mention that you will be left craving that energy hit again, meaning you'll crave more snacks and go on a vicious cycle of energy spikes and crashes.

Need more ideas? We've got you covered!

Gluten-free Choc Chip Cookies, anyone?

These cookies are a go-to for a delicious side to earl grey tea. The almond/flax meal makes these cookies rich in fibre, protein and anti-inflammatory fats. They are also super satisfying.

All you'll need is

• 175g almond/flax meal

• 50g coconut oil

• 30g honey

• 1 tsp vanilla paste

• 1/2 tsp cinnamon

• 1/4 mini dark choc chips

Mix all ingredients in a bowl and then spoon small portions onto a baking tray before baking in the oven at 140 degrees C (fan-forced) for 20min.


High-Protein Pumpkin Pancakes

Need a new tasty snack recipe for you and the kids? These pancakes are an absolute winner; light & fluffy! Naturally sweet but sugar-free, they are also freezer-friendly and baby-friendly (from 6 months onwards). Always have a batch of pancakes on the go; these work for lunch boxes, breakfast, work snacks - anything!

These pancakes are high in protein because of the eggs, ricotta and the flax/almond meal.

*You could add a scoop of vanilla protein powder if you wish.


• 4 eggs

• 1 cup ricotta

• 1.5 cups cooked pumpkin

• 1/4 cup flax/almond meal

• 1/4 cup wholemeal flour

• 1 tsp vanilla paste

• 1 tsp cinnamon

• 1 tsp mixed spice

• 1 scoop protein powder (optional)


1. Place all ingredients in a blender and blend until smooth

2. Heat a little butter or oil in a large frying pan over medium heat

3. Pour portions of the batter into the frying pan and cook for 1-2 min on either side until golden. Drain on a paper towel

4. Allow cooling before transferring to airtight storage in the fridge or fridge until required5. You can enjoy these hot or cold with your choice of toppings

Peanut Choc Bliss Balls

These tasty, no-bake morsels are perfect in the fridge as a little work-from-home treat or lunch box addition for the minis!

They are kid-friendly (if there are no nut allergies), freezer friendly and have a 5min prep time!


• 1 cup rolled oats

• 2/3 cup shredded coconut

• 1/2 cup peanut butter

• 1/2 cup ground flaxseed or almond meal (I use a mix of both)

• 1 tsp vanilla paste

• 1/4 cup honey

• 2 tbsp coconut oil, melted

• 1 tbsp water

• 1/2 cup mini dark choc chips


1. Add all ingredients to a bowl or food and stir until combined

2. Place the covered bowl in the fridge for 30min to help bind the mix

3. Roll balls of the mix until all done & store in an airtight container in the fridge or freezer

Cailie's top tips:

If the mix is not binding, add a little more water to help it stick, double the batch & freeze half for another day. Then, instead of bliss balls, press the mix into a slice tin & freeze for 1 hr before cutting into bars!

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