Eating Well


How to whip up simply scrumptious workout nibbles

27 Feb 2019

Snacking can be instrumental in keeping your diet on track, if you know what you’re doing. It should also be simple. Snacks should be easy to make and easy to carry. Choose snacks that supplement your diet and take into account what foods are “good” for you. These recipes will tide you over until a full post-workout meal or serve as ideal pre-workout fuel.


Quinoa fruit salad

Protein, 5g; carbohydrates 38g; fat, 2g, (190 kcal)


1 cup quinoa
2 cups water
A pinch of salt

Honey lime dressing
1 large green lime
3 tsp honey
2 tsp finely chopped mint

¼ cup berries
¼ cup sliced strawberry
1/2 cup diced mango

1. Rinse quinoa and put into medium pan. Add salt and water and boil for 3-4 minutes, then turn heat to low for 12 minutes or until water is absorbed by quinoa. Let quinoa cool to room temperature.
2. Stir in dressing.
3. Toss everything together in a large bowl.



No-bake protein bar

Makes 10-12 bars
(per bar) Protein, 11g; carbohydrates 15g; fat, 9g (190kcal)

Parchment paper
¾ cup peanut butter
½ cup low fat milk
2 ½ scoops chocolate whey protein
2 ¼ cups quick oat

1. Stir all the ingredients until even.
2. Place parchment paper on to tray, pour in all ingredients and press for a tight-fit.
3. Freeze for 2 hours.
4. Cut into 10-12 pieces. 


Power balls

Makes 12-15 balls
(per ball) Protein, 4g; carbohydrate, 11g; fat, 4g (96 kcal)


Zesty fruit power balls
1/3 cup shredded coconut
1 cup rolled oats
1/3 cup dried cranberries
1/3 cup dried raisins
2 tsp lemon zest


1. Put all ingredients into food processor and blend until fine consistency.
2. Roll mixture into 12-15 balls. Freeze for 2 hours.
Tip: Use cling wrap to roll the ball for an even consistency.Chocolate power ball1/3 cup shredded coconut1 cup rolled oats1/3 cup dried raisins½ cup of salted peanuts2 tsp cocoa powder3 tsp peanut butterMethod1. Put all ingredients into food processor and blend until fine consistency.2. Roll mixture into 12-15 balls. Freeze for 2 hours.Tip: Use cling wrap to roll the ball for an even consistency.


Banana oatmeal cookies

Makes 6-8 cookies
(per cookie) Protein, 2g; carbohydrate, 11g; fat, 3g (79 kcal)

EVOO spray
1 cup of rolled oats
2 bananas
½ bar of chocolate


1. Pre-heat oven to 180ºC.
2. Blend rolled oats for 30 secs, add 1 banana and blend again until smooth.
3. Cut other banana and chocolate bar into chunks.
4. Take out the (1) make into dough. Add on the (2) into dough and shape into cookies. Lightly spray the baking tray.
5. Bake at 180ºC for 6 to 8 minutes until brown.


Baked chicken tender

Protein, 16g; carbohydrate, 4g; fat, 3g (107 kcal/tender)


EVOO spray
Chicken tender
2 eggs
½ cup corn starch
½ cup bread crumbs
Salt and pepper
Kaffir lime leaves


1. Pre-heat oven to 180ºC.
2. Season chicken tender with salt and pepper.
3. Finely chop kaffir lime leaves and mix with bread crumbs.
4. Coat chicken with cornstarch first, then eggs, and then panko bread crumbs.
5. Put on baking tray, spray EVOO and bake for 10-12 mins until golden brown at 180ºC.


Crunchy Asian salad

Protein, 14g; carbohydrate, 33g; fat, 10g (278 kcal)

Alfalfa sprouts
Red cabbage
Romaine lettuce
Red bell peppers
1 soft boiled egg

2 pieces lime
1 clove garlic
1 piece ginger
½ palm of parsley
3 tsp low-sodium soy sauce
1 tsp sesame oil

1. Toast peanuts until brown. Let cool, crush and set aside.
2. Slice/chop all salads ingredients and put into bowl.
3. Mince garlic and ginger. Finely chop parsley. Squeeze lime juice into dressing bowl.
4. Put all dressing ingredients into a bowl and stir.
5. Drizzle dressing over salad and top with crushed peanuts.