Snack Smarter
by Nathan Carey (Food & Health Editor)
Semester two is in full swing and our bellies are rumbling. In these first few frantic weeks back, time is a hot commodity. Between 9am lectures and midnight assignment deadlines, it might be hard to keep your body sufficiently fuelled and your brain in top notch condition. While a pack of Taytos may fit the bill every now and then, snacking is a great opportunity to fill up on satiating foods that will keep you full for longer and allow you to focus on getting through the day. While wholefood snacks are available in most shops, their prices can rack up pretty quickly. With a little bit of planning you could have snacks ready to go when you need them most (11pm with an hour to write 1000 words… anyone else?). As I always say, this section discusses ideas and recipes that are guidelines and definitely not hard rules. Everybody’s life looks different and sometimes grabbing a pre-made snack is the most sensible option. This piece is also written from the perspective of someone who is a chronic snacker and can scoff off a full jar of olives with no questions asked, so do with that information what you will.
Researchers have been studying the effects of hunger on our brains for years with most research highlighting declines in general cognition, memory and spatial awareness. These impairments can be avoided by consuming foods high in protein, carbohydrates and healthy fats. Food groups like nuts, seeds and grains are a great starting point for healthier snacking. A handful of almonds can keep you full for a couple of hours and can be bought in bulk, reducing costs. Packing nuts and seeds into smaller containers for on the go snacking is a great strategy when you're in need of a quick pick me up. Fruit is another major player in the snacking world. Sweet, satisfying and full of nutrients, a piece of fruit is the perfect portable snacking option (most even come in their own natural packaging). If chopping fruit into smaller pieces interests you, try squeezing some fresh lemon juice over the cut surface to prevent it from oxidizing before you get a chance to eat it. If you're looking to elevate your snacking game with some easy recipes, I’m going to highlight two of my favourites here. The first is a protein bar that can be made in bulk and customized with your favourite seeds/nuts. The second recipe is for all the crisp lovers out there in the form of my spiced crunchy chickpeas. These flavour bombs are a great replacement for crisps, with each serving packing in 5 grams of protein.
No-Bake Granola Protein Bars
These snacking bars are quick to make and this recipe can be easily doubled or even tripled to make an endless supply of on the go bites. Wrap each bar individually and pop in the freezer for optimal storage. Pull one out, pop it in your backpack and it will thaw in time for lunch! With about 9 grams of protein per serving these bars will keep you satisfyingly full. The best part of this recipe is its customizability – add nuts, seeds, dried fruits and any other additions you could imagine to make these bars your own.
Ingredients:
200g oats
30g honey
75g peanut butter (you can substitute your favourite nut butter here)
2 scoops vanilla protein powder
1 tablespoon coconut oil
3 tablespoons flax seeds (most seeds work here to feel free to mix and match)
30 grams of dark chocolate chopped into small pieces
Pinch of salt
Method:
Prepare a baking dish or sheet with parchment paper, ensuring to leave enough overhang on two sides to easily lift the bars out.
Set up a double boiler (a heatproof bowl placed above a small saucepan with 2cm of water simmering in it) and melt the nut butter, honey and coconut oil. Mix until fully combined.
Remove bowl from heat and stir in protein powder, seeds and salt. This mixture may seem dry at first but keep mixing and it will come together. If mixing does not bring the mixture together, try adding a small bit of extra nut butter. Different brands have varying consistencies so the recipe can be tweaked a bit here.
Allow the mixture to cool slightly before stirring through the chocolate pieces to prevent them from melting.
Transfer mixture to the prepared baking dish and press firmly into each corner and flatten evenly.
Pop the baking dish into the fridge and allow the bars to fully set – this will take about an hour but they can be left overnight.
Using the extra parchment paper, lift the bars from the tray and place on a cutting board. Slice the bars into 12 even pieces (or go as small or big as your heart desires).
Spiced Crunchy Chickpeas
These crunchy chickpeas take about an hour in the oven to crisp up but the active time involved is less than 5 minutes. Throw these on before a study block and come back to a crispy snack guaranteed to fill you up. Like the protein bars above, this recipe can be tweaked to fit your personal tastes. Trying different spice combinations will yield different flavour profiles. This recipe is also incredibly easy to double or triple and once cooled the chickpeas will last in an airtight container at room temperature for up to a week.
Ingredients:
2x 500g cans of chickpeas
2 tbsp of olive oil
1 tsp chilli powder
1tsp cumin
1tsp smoked paprika
1tsp cracked black pepper
1tsp salt
Method:
Preheat oven to 190 °C
Drain chickpeas in a sieve and rinse under cold running water. Shake off excess water and place onto a clean dish towel or kitchen roll. Fold over the towel and gently dry the chickpeas. The dryer they are, the easier it will be for them to crisp up in the oven. Remove any excess skins that may peel off during this process.
Place the chickpeas into a bowl along with the oil and all the spices.
Stir well until the spice mixture is evenly distributed.
Line a baking sheet with parchment paper.
Spread the chickpeas into one even layer on the baking sheet. Make sure not overcrowd or the chickpeas will start to steam and not get as crunchy – you can work in batches if there’s not enough room.
Place the baking sheet into the preheated oven and bake for 45-60 minutes. This range will vary depending on the size of the chickpeas and the power of your oven.
Every 15 minutes or so you can remove the pan and gently shake it to ensure all sides get evenly cooked. Towards the end of the bake time, do this more frequently and perform a taste test to ensure they are crispy enough. If the chickpeas retain too much moisture they will not remain crispy at room temperature.
Allow to cool completely before storing in an airtight container.
These two recipes are just a glimpse at some of the easy snacks you can prepare at home to save both time and money during this busy semester. I hope they can keep your brain fuelled all the way through to exam season!
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As always if you are inspired by or make any of the recipes featured in the Express, we would love to see them! You can post a picture on Instagram or Twitter with the hashtag #ExpressCooks.
