Posted on November 19, 2012 by Jenny Cromack

Snacks to eat on the go

Smashed bean dip- makes 4 portions

172 kcalories, protein 11g, carbohydrate 22g, fat 5 g, saturated fat 1g, fibre 6g, sugar 3g, salt 1.04 g

Ingredients

Process
  • 400g can cannellini beans , rinsed and drained
  • 400g can chickpeas , rinsed and drained
  • juice 2 lemons , zest 1
  • 2 garlic cloves , crushed
  • 2 tsp ground cumin
  • 100ml Greek yogurt

 

 Put half the beans and chickpeas into a food processor with the lemon juice, garlic, cumin and yogurt, then whizz until smooth. Tip in the rest of the beans and pulse once to get a very chunky dip. Stir in the lemon zest and plenty of seasoning, then divide between 4 containers and store in the fridge.

 

Serve with celery or carrot sticks

 

Cinnamon Oranges- serves 4

 

Per serving: 86 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 22 g carbohydrates; 1 g protein; 3 g fiber; 2 mg sodium; 258 mg potassium.

Ingredients

Process
  • 4 navel oranges
  • 2 tablespoons orange juice
  • 2 tablespoons lemon juice
  • 1 tablespoon sugar
  • 1/4 teaspoon ground cinnamon

 

 With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.

 

 

 

 

Sesame Carrots- serves 3

 

Ingredients

Process
  • 2 cups baby carrots
  • 1 tablespoon toasted sesame seeds
  • Pinch of dried thyme
  • Pinch of kosher salt

 

Toss carrots with sesame seeds, thyme and kosher salt in a small bowl.

 

Eggcetera- serves 4– protein heavy

Per egg: 88 calories; 6 g fat ( 2 g sat , 3 g mono ); 216 mg cholesterol; 1 g carbohydrates; 6 g protein; 0 gfiber; 297 mg sodium; 63 mg potassium.

Ingredients

Process
  • 4 hard-boiled eggs, sliced
  • 1 teaspoon extra-virgin olive oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon paprika

 

Dip egg slices in oil and sprinkle with salt and paprika.

 

Beetroot Houmous- serves 8 high in good fats

 

Ingredients

Process
  • 226g (8 oz) dried chickpeas
  • 1 large onion, chopped
  • 450g (16 oz) beetroots
  • 7 tablespoons tahini
  • 3 cloves garlic, crushed
  • 4 tablespoons fresh lemon juice
  • 1 tablespoon ground cumin
  • 4 tablespoons extra virgin olive oil

 

In a large bowl, cover chickpeas with cold water and soak overnight.

Drain chickpeas and place in a large heavy saucepan; add onion, cover with water and bring to the boil over medium heat. Cook for 1 hour, or until chickpeas are very soft. Drain, reserving 250ml of cooking liquid. Allow to cool.

Meanwhile, in a large saucepan, cover the unpeeled beetroot with water and bring to the boil over medium heat. Cook until tender; drain and allow beetroot to cool before removing the skins and chopping.

Purée beetroot in a food processor; add the chickpeas, onions, tahini, garlic, lemon juice and cumin. Process until smooth. Slowly, while the machine is running, pour in the reserved cooking liquid and olive oil. Continue to process until mixture is thoroughly combined. Drizzle with a little olive oil to serve.