Work snacks that satisfy

Be prepared for when hunger strikes with healthy snacks your colleagues will envy.

Popcorn and nut trail

Toss unsweetened popcorn and mixed unsalted nuts in some paprika. Smoked paprika gives a sweeter flavour. Spray with a little oil. Cook in the oven at 190°C until golden. Cool completely and store in jars.

• Per 1/2-cup serve 670kJ, 6g protein, 2g fibre

Blueberry smoothie jar shake

Fill a clean, small jam jar, or bottle with a seal, with almond milk, a handful of blueberries, a little maple syrup and a few chopped nuts, such as almonds or Brazils. Keep in the fridge and shake together or use a hand blender to mix before serving. You can vary the berries and nuts too.

• Per serve 500kJ, 3g protein, 3g fibre

Apricot bliss balls

In a food processor, blitz 1 cup dried apricots, 1 cup dried figs and 1 cup whole almonds until they form a sticky mixture. Stir in 2 tablespoons of chia seeds. Dampen hands and roll into balls. Store in a sealed container and keep chilled.

• Makes 18 balls
• Per ball 440kJ, 3g protein, 3g fibre

Dried cinnamon and spice fruit slices

Preheat oven to 100°C. Thinly slice apples and pears between 1/4–1/2cm in thickness and place on lined baking trays. Sprinkle with a little lemon juice, mixed spice and cinnamon. Cook for 3 to 4 hours, turning every hour, until dried out. Cool completely before storing in a sealed container. Keep in a cool place.

Simple baba ganoush

Preheat oven to 190°C. Spray eggplant slices with oil and roast until very soft. In a food processor, blitz eggplant with a squeeze of lemon, tahini, ground cumin and some crushed garlic to taste. Chill and serve with vege sticks and light crackers.

• Per 5-tablespoon serve (baba ganoush only) 200kJ, 1g protein, 2g fibre

Apricot and nut strawberry bites

Combine 1 cup of very low-fat soft cheese with 4 dried apricots (chopped), 3 tablespoons ground almonds, a pinch of ground ginger and 1 tablespoon honey or maple syrup. Halve 10 large strawberries. Top with the nutty cream. Keep chilled. You can replace strawberries with sliced kiwifruit if you like.

• Per 2-strawberry serve 530kJ, 7g protein, 2g fibre

Kumara and parsnip chips

Preheat oven to 190°C. Slice kumara and parsnip very thinly and place on a baking paper-lined baking tray. Spray with a little oil. Cook for 1 hour, turning halfway through, until crispy. Cool completely. Store in a sealed container.

Spicy roasted chickpeas

Toss 2 cups rinsed, drained canned chickpeas in some ground coriander or cumin, spray with a little oil and roast until golden. Cool and then mix with 1 cup golden sultanas. Store in small sealed jars.

• Makes 10 x 50g serves
  Per 50g serve 410kJ, 2g protein, 3g fibre

Raw brownie squares

In a food processor blend 1 cup flaked almonds, 2 cups dried dates, 3 tablespoons cacao powder and 2 tablespoons maple syrup until they form a sticky mixture. Spoon into a baking paper-lined tin. Flatten out mixture with a dampened knife. Freeze for at least 3 hours or overnight. Cut into squares.

• Makes 20 pieces
  Per piece 450kJ, 2g protein, 3g fibre

Cauli, broccoli and pumpkin seed trail

Preheat oven to 200°C. Thinly slice cauliflower and broccoli florets and arrange on a covered baking tray. Spray with a little oil and sprinkle with ground coriander and turmeric. Toss lightly to coat. Cook for 25 minutes, or until the florets are crispy. Add pumpkin seeds for the final 5 minutes of cooking. Cool completely before storing in a sealed container.

Storage tips

• Use airtight plastic containers or jam jars for storing and transporting snacks to work
• Keep in a dry, cool place or in the fridge.