Hello, I'm Kate Freeman, and this is the Daily Dollip. Transform your eating habits and achieve long-term wellbeing with ALA Health. ALA Health is a mobile app that combines micro-learning with meal planning into a seamless user experience that teaches you how to eat well for the rest of your life, one habit at a time. Download it now from the App Store, it's free!
On this episode of The Daily Dollip, I'm sharing a bunch of delicious snack ideas that you can make from scratch to fuel your day, nourish your body and satisfy your soul. It's Dollip Time! Hey, hey, my name's Kate. I'm a registered nutritionist, and after 20 years in the field of nutrition, I'm tired of seeing people stressed about eating and confused about where to start.
And so, I'm changing the conversation. You deserve to feel confident in your food choices and empower to maximize your health. Every weekday will dull up an episode into your feed, covering everything from busting nutrition myths, practical food ideas, my thoughts on trending topics, and habits for a healthy life. My promise to you, it will always be sustainable, realistic, restriction-free, and strictly no-woo.
Only good science translated into easy, everyday advice. Let's do this. Welcome back to The Daily Dot Podcast, everyone. I am here with a bunch of delicious snack ideas that you can make from scratch so that you have yummy things to eat during the week when you feel hungry.
And we are concluding a really big deep dive into snacks. I hope that you have learned a lot. I'd also love to hear what you think about me tackling a series and coming from all the different elements that we can touch on and all the different angles and looking at the research and the evidence. I hope you're enjoying that.
I'd love to know if you like this format. What other topics would you like me to deep dive into? Please jump onto my social media, send me a DM. What would you like to hear more about?
Because I love essentially giving you guys info, the info that you want. And my goal is always going to be to share evidence-based information and share it in a way that doesn't bring you food stress and fear or scaremongering. It's about empowering you to make the choices that feel right for you and your body. So let's chat snacks from scratch.
And this is just following on from snacks that we can grab from the supermarket, which we talked about yesterday. This episode is all about spending some time in the kitchen at a time rich point in your week. So maybe it's the weekend or an evening. It's different for everybody, right?
But just spending a little bit of time making something from scratch, a batch of something, so that then during the week when things are busy and when you start to feel hungry in between meals, this is your planned snack ready to go. And I certainly love it when past Kate has thought about future Kate. And she's got snacks sorted. I am very much a listen to my body type person.
So, and I have the luxury of a routine that allows me to do that, which is really important that you know that because not all of us have that. And certainly there's been points in my career and my work life where I feel hungry and but don't have the space to eat because my job doesn't allow for it. So yeah, I love it when I can feel hunger strike and those first inklings of hunger. Now, sometimes I ignore that because I'm like deep into a task.
But I know for a fact that if I ignore it too long, then the hunger just gets too much and I just feel really rubbish. And I find making a food decision really difficult at that point. So, for the most part, the first inkling of hunger hits me, I'm like, oh, it's hunger time. When I've got planned snacks, when I know what I'm eating, when I've thought about that in advance, I've got them in the ALA Health app, I've cooked them in advance, right?
Things are just so much easier. So, here are some of the things that I like to cook in advance. You can find all of these recipes in the ALA Health app, which, mind you, is free to download, sign up and access our entire recipe library for free forever. No time limit on there.
You can even favorite your recipes and adjust the serves in the recipes when you cook them. Yeah, so good. And then, yeah, if you want to access the premium features, you can subscribe. So, let's go through.
I've actually separated these ideas into sweet and savory options because I don't know about you. But sometimes I feel hungry and I literally am so specific about what it is that I want. And usually it's like, I want something savory, 100%, or I'm like, I want something sweet. I'm really, I just want something.
I'm usually pretty particular about I'm hungry and I want something savory or sweet. So, anyway, this is how I've divided them. This is how my brain works. However you like to divide your snack options, you do you.
So, the sweet options that I highly recommend that you try, first up is peanut butter granola, which is actually in the app known as yogurt parfait is the entire recipe, which combines it then with yogurt and chocolate chips, yummy. But you make peanut butter granola, which is so yummy. It's peanut butter and golden syrup or peanut butter and honey depending on what you choose. So, yummy oats baked in the oven.
It's crispy. It's so good. And chocolate and chocolate chips, it's just divine. It's one of my most favorite things.
I make it most weeks. I actually usually have it for breakfast. But if I don't have it for breakfast and I have something else, I'll have it for a snack. And also because it's sweet, I love it with fresh berries.
So then I've got tart berries, sweet granola. So good. Next is a recipe called cashew cookie dough balls, which are so divine. Back when Ayla Health was called the Healthy Eating Hub and it was a website.
It's got a long history guys. There was a member there. Her name is Laura. And she used to submit recipes because we used to have a feature where you could submit a recipe in other ways.
Not a current feature of the app. But she submitted this recipe, cashew cookie dough balls and has hands down one of my favorites. And it's still, we can still find it in Ayla Health app now. So thank you, Laura.
If you're still listening, we know of a recipe. I don't know where it came from, but far out it's good. Cashews. Oh, it's a bit of peanut butter.
Some chock chips. Some vanilla maple syrup. It's so yummy. They're so yummy.
And they're so satiating with a cup of tea. Just one ball. So good. Another recipe in there.
Again, which is a favorite of mine. You know, I haven't made these in ages though. A carrot and walnut muffins. I'm a huge fan of carrot cake.
As a cake. I don't, I'm not a huge fan of cake in general, but if I was going to choose, and carrot cake was an option, it'd be up there with the winners. So this is a really nice recipe, whole, using whole meal flour, carrot, walnuts. And it does have added sugar in it as well, because you can't have a sweet muffin without sugar.
That's just silly. But the overall sugar amount in one muffin is really moderate. And it's a fantastic snack with a cup of tea in the afternoon, just something really nice and satiating and enjoyable. I love these.
If you omit the walnuts, they're also a great lunch box snack for your kids. Next up is we do have a recipe in there for ANZAC biscuits. And this is in there because ANZAC biscuits are just purely yummy. And sometimes you eat things because they're yummy and they have less nutritional value.
Overall, we could argue though that ANZAC biscuits have some decent nutritional value with oats and flour, golden syrup, look, they're mostly sugar and butter. But they're absolutely delicious. And it's the traditional recipe from the Australian War Memorial, and we've referenced that in the recipe. But they are so yummy and sometimes just an ANZAC biscuit as part of, you know, some other snack options like some sliced apple.
It's just really yummy. And also, you know what else is a fun way to eat an ANZAC biscuit is with a tub of yogurt. Just crumble that bad boy up over the yogurt. And the addition of protein makes the snack more satiating.
But then you've got this sweet, yummy biscuit like crumble and so good. You've got to try it really nice. Next up is another granola recipe that's more nut-based rather than oat-based, it's maple and coconut granola. Seriously guys, you've got to give it a try.
It's really nice on yogurt or just nice as like a nibble snack, just eat it really yummy. I've got another muffin recipe on there, blood orange and poppy seed muffins. Don't have to be blood oranges. I used to be regular oranges.
But fun fact about this recipe is that back when I was first blogging and starting my business a very long time ago, I used to get sent free food because I blogged and shed free recipes a lot back then. And so, yeah, I went through this phase where like different places would just send me food. And I'd honestly just open the front door and there'd be a package there from some kind of food. I got mushrooms, blood oranges, veggie boxes, it was great, it was so good.
One time I got muesli, so fun. Anyway, I made blood orange, obviously muffins using the blood oranges. Great recipe, very nice. Next up is smoothies.
I've got two smoothie recipes there, but there's a bunch of smoothie recipes in the granular health app. But the two I wanted to point out because they're just delicious is the banana date smoothie, really good, and the very smoothie. Both excellent snack options, very satisfying, particularly on a hot summer's day, chuck a handful of ice in there before you blend it. It's nice and cold.
Currently in Queensland, it's sweating my butt off, so I'm thinking about cold drinks right now. Last sweet idea is vanilla chia pudding. Chia pudding is such a satisfying snack, so enjoyable to eat. Not everyone loves the texture of chia pudding.
I didn't at first when I first ate it, but I really like it now. It's really growing on me. So I've got a bunch of chia pudding recipes in there, actually. So give that a try.
Chia pudding is so fun, but it does need making in advance. It's not really straight away. All right, moving on to savory options. I do have a muffin option that savory, it's pumpkin and spinach options.
I would highly recommend actually adding feta into that. The recipe doesn't have it because it's in a recipe from a dietitian I used to work with many years ago, so full credit to hurry it. But I would fully put feta into this muffin, I reckon they'd be delicious, but they're really yummy savory muffin option with some veggies in there. Another cool option, kind of like a muffin, but not, but you use a muffin tray to cook them.
They're little mini quiches. So I've got some chicken, sundried tomato options in the app, there's a ham and cheese option, but mini quiches are fun because you can put like all sorts of different flavour combos, veggies, lots of different things into them, make a bunch in advance, have them in your fridge. I like to heat them up in the sandwich press, and I find that I like to use the really thin pastry, which the name of is absolutely just gone from my brain right now, but the really thin, feel-o pastry. I just find that crisps up in the sandwich press really, really nicely, make a microwave them or eat them cold, they're a great option.
Really nice way to get some protein and veg in. Another really fun option of mine is this kind of combination of tuna, whole grain mustard and mayo. So just get a tin of plain tuna in spring water, drain it, teaspoon of mustard, good like little dollop of mayo, and mix that all together and you get this really tasty high protein, bit of fat from the mayo mix, put that on a cracker, whatever cracker you like, so good, awesome little cucumber rounds, or like spread it into a little celery boat, delicious. The addition of the crackers is going to add some carbohydrate to that, so if you're feeling like you need a little bit more energy, something a bit more substantial, whether or if you have it on the veggies, just know it's going to be a little lower on the energy, so it might not be the pick-up that you wanted, it depends, and the thing is, there is no wrong or right way to eat here.
The celery option is not better than the cracker, it's just, it's all neutral, it's all food, we can't compare them because they serve different purposes and roles, it's all just food and you just feel good about your choice, and if you eat something that you don't feel good about or it leaves you feeling hungry or fatigued or just not good, you just take that information on board and you make a different choice next time, and that is the beauty of choice based nutrition. Okay, that is it for today's episode because I've gone way over time rambling about tuna combos, but there are vegetable fritters, there are cracker toppings, make sure you download the ALA Health app today and enjoy those recipes and let me know on social media what you're loving. Have a great day. The Daily Dog podcast is proudly brought to you by ALA Health.
Build food confidence and learn how to choose foods that are right for you and your body. Download the app today and build habits that last. As always, you can find out more about our chat in the show notes. You can also join the conversation over in the ALA Health community group on Facebook.
We'd love to see you there. If you've got a topic you'd love to hear us chat about on the Daily Dollar, please let us know. Email us at hello at alahealth.com.au or you can send us a message on Instagram. Until next time.