5 Anti-Inflammatory Snacks That Couldn’t Be Easier To Make
If you caught our recent Journal on chronic inflammation, you’ll know how crucial it is to nourish our bodies with the right nutrients – especially when we’re constantly exposed to external stressors, from pollution to emotional strain. Yet when the 4pm slump hits, it’s all too tempting to reach for sugary snacks that work against those efforts.
That’s why we’ve rounded up some of our favourite nutrient-rich picks to satisfy those afternoon cravings. They’re wholesome, energising and simple to prepare – the perfect antidote to that mid-afternoon dip. Why not give them a try?
Curried Cashews
INGREDIENTS:
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1 tsp pure maple syrup
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1 tbsp olive oil
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1 tbsp mild or hot curry powder
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½ teaspoon salt
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¼ teaspoon ground cumin
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¼ teaspoon ground coriander
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¼ teaspoon cayenne
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1/4 tsp of turmeric
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2 cups raw cashews
METHOD:
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Preheat oven to 180°c. Line a baking tray with parchment paper.
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In a large bowl, add the maple syrup, olive oil and spices, whisk to combine. Add cashews to spice mixture and toss to coat.
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Roast nuts in the oven for 10 minutes, stir the nuts and return to the oven. Roast for an additional 10 minutes or until the cashews are golden brown.
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Remove tray from oven and let nuts cool on baking tray, breaking up the clumps as they cool. Nuts will get crunchy as they cool.
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Store in an airtight container in a cool and dry place.
Turmeric Hummus
INGREDIENTS:
(Makes 1 small jar)
- 1 can chickpeas, drained*
- 1 medium lemon, juiced
- 3 Tbsp tahini
- 1 small clove garlic
- 1 tsp fresh grated ginger
- 1 tsp ground turmeric
- 1/4 tsp sea salt
- 1 pinch cayenne pepper
- 1-2 Tbsp olive oil
METHOD:
1. Combine all in a food processor, place in a bowl and surround with the crudité.
Carrot Cake Energy Bites
INGREDIENTS:
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1 cup raw hulled sunflower seeds
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1 cup unsweetened shredded coconut + ⅓ cup for rolling
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½ teaspoon cinnamon
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½ teaspoon sea salt
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12 soft Medjool dates, pitted and soaked if they’re very dry
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⅔ cup chopped carrots
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2 teaspoons maple syrup, more to taste
METHOD:
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In a food processor, combine the sunflower seeds, 1 cup shredded coconut, cinnamon and salt and pulse until it becomes a fine meal.
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Add the dates and carrots and pulse until the mixture combines and sticks together. Taste and add more maple syrup if you would like your bites sweeter. If the mixture is too dry, add more maple syrup; if it’s too moist, add more coconut and/or let the mix chill in the fridge for 20 minutes to firm up.
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Use a tablespoon to scoop the mixture, then use your hands to roll it into approximately 1-inch balls.
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Roll in the remaining coconut to coat the outside, if desired. Store in the fridge in an air-tight container for up to 5 days
Apple with Cinnamon Almond Butter
INGREDIENTS:
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1 medium apple
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1 tablespoon smooth almond butter
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Pinch of ground cinnamon
METHOD:
- Core apple and cut into 8 slices.
- Spread each slice with a little almond butter and sprinkle with cinnamon.
Tamari Seeds
INGREDIENTS:
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1/4 cup sunflower seeds, raw
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1/4 cup pumpkin seeds, raw
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1/4 cup pine nuts, raw
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1 tbsp tamari sauce
METHOD:
- Preheat the oven to 150.
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Pour all the seeds into a mixing bowl, drizzle over the tamari and mix well.
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Spread the seeds thinly on a baking tray and bake. (every five minutes giving the seeds a shake or stir so they roast evenly).
- Roast for 10-15 minutes or until golden brown.
Golden Milk Yoghurt Bark
INGREDIENTS:
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1 can full fat coconut milk (place in the fridge 2 days in advance)
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1 tbsp date syrup
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1/8 teaspoon fine sea salt
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2 to 3 tsp dried turmeric
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1/2 teaspoon cinnamon
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1/4 teaspoon black pepper
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1 to 2 tsp freshly grated nutmeg
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1/2 tsp pure vanilla extract
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1 cup fat free kefir yoghurt or coconut yoghurt
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1 cup + 1/4 cup crystallised ginger, chopped
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1/4 cup unsweetened coconut flakes
METHOD:
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To the coconut cream add the honey, salt, turmeric, cinnamon, black pepper, and nutmeg. Heat the coconut cream on medium-high heat. Allow the coconut cream to melt, whisking the spices into the mixture until well combined. Allow the coconut cream to come to a boil, then turn off the heat immediately.
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Transfer the mixture to a small mixing bowl and place in the fridge to cool, about 15 minutes.
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Meanwhile line a small rimmed baking sheet with parchment paper, allowing some to hang over the edges.
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Once cooled to room temperature stir in the vanilla extract and yoghurt. Fold in 1 cup of the crystallised ginger.
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Pour the mixture onto the rimmed baking sheet that’s lined with parchment paper. Use your spatula to spread the mixture evenly, about 1/2 inch thick. Top with the 1/4 cup crystallized ginger and the coconut flakes. Gently press them into the yoghurt so they stick.
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Place in the freezer for 4 hours, or until the bark has hardened completely.
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Use the edges of the parchment paper to remove the bark from the baking sheet and place it on a cutting board. Use a sharp knife to cut the bark into smaller pieces.
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Immediately place the bark into an airtight container and into the freezer. Be careful not to let the yoghurt bark melt; otherwise the pieces will stick together.
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Store in the freezer for up to 1 month. Pull out one or two pieces of bark at a time, just before eating, storing the remainder in the freezer.
