Category Archives: Healthy snacks

healthy mini muffins

Banana Blueberry Oat Mini-Muffins

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Prepping for the day ahead can be difficult, especially if your household is a busy one. Sure, you can and should, always throw in some fruit and maybe some diced vegetables to your children’s lunchboxes (or yours!). But it is great to have a few snacks on hand to go into the lunchbox which feels a little more like ‘treat food.’ Here’s a beautiful and quick recipe for banana and blueberry mini muffins perfect for little hands.

We love both bananas and blueberries for their nutritional benefits. Bananas are the gold standard for filling up hungry little tummies and curbing blood sugar levels and have a huge number of nutrients in every sunny bunch. Whilst blueberries are high in antioxidants and support digestion, brain and heart health.

A point of view on cakes, slices and biscuits

When it comes to finding healthy snacks to add to lunchboxes, buying pre-packaged can be a minefield. There can be many claims on the health benefits of the item on the front of the packaging. But when we get to the ingredients and contents list, that’s where the real story is told. High sugar, high saturated fat, and not to mention a long list of unpronounceable and unadvisable additives can turn a so-called ‘healthy treat’ into a bad one.

Nevertheless, cakes, bars and slices are a much-anticipated part of a busy child’s day. They’re always the thing they eat above all else, and providing a healthy option often avoids the old ‘swap-e-roo’ at lunchtime. If you make them yourself, you always know what went into them.

So here’s our favourite recipe for muffins. We keep a batch in the freezer and add them in frozen to the lunchbox. They turn out perfectly defrosted by little lunch. Enjoy!

Banana blueberry oat mini-muffins

banana-blueberry-oat-mini-muffins

Ingredients

  • 2 ripe Cavendish bananas
  • 1 cup (225 g) plain Greek yogurt (we like Olympus Greek Yoghurt or Chobani Greek Yoghurt)
  • 2 eggs
  • 2 cups rolled oats
  • ¼ cup honey (local if you can source it)
  • 1 tsp vanilla extract
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • ½ cup of blueberries

Method

  1. Preheat oven to 190°C and spray mini-muffin tin with cooking oil spray, brush with oil of choice or use muffin liners.
  2. Blend banana, yoghurt, eggs, oats, vanilla, baking soda and baking powder in a food processor or Thermomix on medium-high speed until a smooth texture is achieved.
  3. Gently fold in blueberries.
  4. Spoon batter into prepared muffin tins.
  5. Bake for 10-12 minutes. Test by inserting a toothpick into the centre. If it comes out clean – they’re ready.
  6. Cool in the tin for 10 minutes before resting on a rack to cool completely.
  7. Store in an airtight container for the week, or freeze them to use within 3 months…if they last that long!

Variations

You can replace the blueberries with raspberries, walnuts, or raisins in step 3 if you prefer!

We hope your children love this recipe as much as ours do.

Could your school benefit from nutritional education?

If you are interested in learning more about promoting great nutrition in schools, we also run seminars for schools, parents and carers of both primary school and high school-aged children.

For more information, head to our School Seminars page.

Chickpea energy balls

By | Healthy snacks, Sweet treats | No Comments

Energy balls are a healthy snack option, but they are often high in kJ due to the amount of nuts and dried fruits in them. Making them with chickpeas, reduces the kJ content,and keeps these little beauties soft and chewy. The chickpeas in them also means they have added protein and fibre, which help with stabilising blood glucose levels, and help with satiety.

 

Makes 10-12 balls

 

Ingredients:

400g tin salt-reduced chickpeas

1 ½ cups mixed raw nuts and seeds

1 cup medjool dates

1 tablespoon honey

1 tablespoon natural peanut butter (no added salt or oil)

1 teaspoon vanilla extract (optional)

3/4 cups shredded coconut

½ teaspoon ground cinnamon

1/4 cup cocoa powder

 

Method:

  1. Add the nuts into food processor, and blend until coarse. Add dates and blend again. Remove mixture from food processor.
  2. Add chickpeas, water, honey, peanut butter and vanilla extract, and puree to a smooth paste.
  3. Combine both mixtures, and remaining ingredients back into the food processor, and blend until combined.
  4. Using your hands, roll the mixture into little balls, which then can be rolled in shredded coconut, finely chopped nuts or cocoa powder.
  5. Store in airtight containing, and pop into fridge or freezer.

 

*recipe adapted from www.mckenziesfoods.com.au. Picture taken from same site.

 

 

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