Food & Drinks

Healthy snacks to keep your weight in check

BDL-Recipes

Chef Hector Olvera of Honey & Dough Restaurant in Nairobi. PHOTO | POOL

Summary

  • A common misconception is that snacking is bad for weight management.
  • The truth is that snacking can help you maintain a healthy weight and help in weight loss.
  • Eating smaller meals and snacks every three hours or so can help maintain more stable blood sugar levels throughout the day.

A common misconception is that snacking is bad for weight management. The truth is that snacking can help you maintain a healthy weight and help in weight loss. Eating smaller meals and snacks every three hours or so can help maintain more stable blood sugar levels throughout the day. It can help you avoid extreme hunger so that you do not overeat at lunch or dinner.

“Healthy snacks should combine protein, fibre, and heart-healthy fats and not too much sugar or salt. These types of snacks are sure to fill you up and keep you satisfied until your next meal,” says Chef Hector Olvera of Honey & Dough Restaurant.

Healthy snacks that are easy to make and filling include power balls.

“These are a good option for snacks that can give you the nutrients that you need. They’re also rich in protein and energy to take through an entire day,” says Chef Hector.

Seeds dishes

“Most people don’t know that nuts or seeds such as pumpkin seeds or peanuts can give you more protein and energy than meat. I like to use cashews, macadamia, pumpkin seeds, hemp seeds, dates, chia seeds, cacao nibs, oats, almond butter, peanut butter, dehydrated coconut, coconut oil, coconut cream and sea salt,” he adds.

Another snack that the chef recommends is the no-bake chocolate hazelnut cheesecake. “This healthy snack is made with dates and hazelnut base, topped with a fluffy chocolate and coconut filling. The nutty, crunchy base complements the soft mousse filling, making it a perfectly healthy sweet treat,” he says.

Executive Chef Alpha Kombe of Bridges Organic restaurant adds that prawn tacos have benefits such as selenium that help to maintain healthy cells, zinc which boosts the immune system. Black beans are also good for managing diabetes, lowering blood pressure, and digestion.

“Another nutritious snack which is simple to make is arrowroot fries with Spanish paprika. Arrowroots are a traditional meal rich in Vitamin B and they are also great for children,” he says.

The chef also adds that Spanish paprika has antioxidants that help reduce risks of getting heart problems and it alleviates gas from the stomach.

Snack Recipes

1. No-Bake Chocolate Hazelnut Cheesecake Recipe By Chef Hector Olvera of Honey & Dough Restaurant

Ingredients

Base

· 150g hazelnuts

· 200g dates, pitted

· 2 tbsp coconut oil, melted

· 3 tbsp maple syrup

Filling

· 400ml coconut milk, refrigerated

· 200g 70 percent dark chocolate

· 4 tbsp maple syrup

Method

1. Blitz the nuts in a food processor until finely chopped. Next add the dates (pitted, melted coconut oil, and maple syrup. Blitz again until the dates have broken up into small pieces and the mixture is combined for about 30 seconds.

2. Line and grease an 8-inch springform cake tin. Pour the mixture into the tin and push down firmly with the back of a spoon until there is an even layer. Place into the fridge.

3. Break up the chocolate, place it into a heatproof bowl, and melt slowly over a bain-marie.

4. Whilst the chocolate is melting, spoon the cream (not the water) from the tin of coconut milk into the bowl and whisk until thick and fluffy.

5. Fold in the melted chocolate and maple syrup until combined and then spoon onto the chilled base.

6. Pop back into the fridge to set, it'll need at least a couple of hours. Top with some chopped hazelnuts and a dusting of cocoa powder. Serve or keep in an airtight container in the fridge for two to three days.

2. Power Balls Recipe By Chef Hector Olvera

Ingredients

· Oats

· Cashew nuts

· Macadamia nuts

· Pumpkin seeds

· Hemp seeds

· Dates

· Chia seeds

· Almond or Peanut butter

· Dehydrated coconut

· Coconut oil

· Coconut cream

· Sea salt

Method

1. Stir everything together in a large mixing bowl until thoroughly combined.

2. Cover the mixing bowl and chill in the refrigerator for one or two hours.

3. Roll the mixture into balls.

4. Enjoy immediately or refrigerate in a sealed container for up to one week.

3. Prawn Tacos Recipe By Chef Alpha Kombe, Bridges Organic Restaurant

BDL-BRIDGES-FOOD-2312

Chef Alpha Kombe of Bridges Organic restaurant, Nairobi during the interview on December 23, 2020. PHOTO | LUCY WANJIRU | NMG

Ingredients

· 800gms Prawns

· 200gms Black Beans (Mashed)

· 200gms Leeks

· 200gms Tomatoes

· 100gms Cumin powder

· 60ml Olive Oil

· 100ml Lemon Juice

· 10gms Grated Garlic

· 1 bunch Coriander

· 4 pcs Whole Wheat Tortillas

· ½ Avocado

· Salt & Pepper

Method

1. Devein the prawns through running water

2. Season the prawns with salt and pepper, garlic, and a squeeze of lemon juice

3. Grill in oven at 180 degrees Celsius for 5-7 min.

4. Remove from the oven and place separately before assembling.

5. Mash the black beans

6. Separately mix the onions, tomatoes, and coriander with a pinch of salt.

7. Put together your tortillas spread the black bean in the middle, top with the tomato mix then followed with avocado slices and cooked prawns with a lemon wedge on the side.

8. Serve immediately hot or at room temperature.

4. Paprika Oven-roasted Arrow Root Fries Recipe By Chef Alpha Kombe, Bridges Organic Restaurant

Ingredients

· 1kg Arrowroot

· 2tbsp Spanish Paprika

· 1tbsp Rosemary Herb, Chopped

· 2tbsp Cooking Oil

· Salt & Pepper

Method

· Cut the arrowroot into cries shapes

· Season with salt, paprika, rosemary, and oil.

· Set oven to 175 degrees Celsius and bake for 10-12 min

· Serve on a bed of lettuce and avocado tomato salad