By Bella Walton
Rice cakes provide the basis of a great mid-morning, mid-afternoon, or pre-/ post workout snack. They offer enough carbohydrate to boost your energy and satisfy cravings without boarding the carb-gain-train.
Here are 6 (office and on-the-go friendly) ways you can pimp your cakes.
Avocado. Plain and simple but nonetheless a winner. Avocadoes pack a nutritional punch: high in fibre, fat soluble vitamins (A, E, K), water-soluble vitamins (B and C), and minerals (magnesium and potassium). When it comes to fruit, avocadoes provide the highest source of protein and lowest amount of sugar. Try this one in the afternoon; the good fats in the avocado will keep you satisfied until dinner.
Le ol’ favorite, tomato and tuna. This one is perfect if you are after a lower calorie option with little fat, and a punch of protein and fibre. Plus, it tastes damn delicious. Season with salt and pepper. Be sure to make sure the tuna you are purchasing is sustainably sourced, and pole and line caught.
Peanut butter and banana. Need I say more? Banana’s are a great source of potassium and natural sugars, so are great for picking up your energy levels. Peanut butter is a source of magnesium and the natural fats will help to balance your blood sugars. Due to the extra carbohydrate and sugars from the banana, this is a fantastic snack to have before or after a workout.
Cheese, tomato and red onion. This combo always pops my cherry (tomato)… a bit of a classic, and for good reason! Tomatoes are a high in antioxidants, and vitamins A and C. Red onion is a good source of B6, manganese, potassium, and vitamin C. Cheese affords protein, blood sugar stabilizing fat, and bone-building calcium. This combo is perfect mid-morning or for afternoon tea.
Cottage cheese, spinach, and salmon. I love this combo because it tastes really decadent and indulgent and is very satisfying. This combo is high protein so is perfect for any time of the day and serves well to elevate mood, boost energy, and reduce sugar cravings. Again, try and opt for sustainably sourced salmon.
Tahini and honey. You cannot go wrong with this combination. Ever. Tahini is a great plant source of calcium, as well as magnesium, potassium, iron, B vitamins, and vitamin E. Tahini is an unsaturated fat, which will help to balance blood sugar levels and is a great plant protein. The sweetness of the honey offsets the tahini just perfectly. Because it is higher in carbohydrate (and sugar), this is a great pre- or post-workout combo.
We’d love to see you giving this a go, or putting together your own combination for us to try! Tag us @the_well_nest_kitchen #wellnestwednesday #twnk #eatmoreplants
You can't go wrong with a good pancake for breakfast. Finding a recipe that is healthy and tastes good can be a little tricky however. I've tried almond meal and find it burns too quickly, I've tried coconut flour and it's just that little bit too dry. Buckwheat or even amaranth flour however both hold up under pressure, and with a touch of yoghurt could even pass for the real deal. This recipe is packed with protein, which will keep you fuller for longer, without the bloat. Enjoy!
Chia jam is one of those things that I like to make every now and then to add to oats, buckwheat pancakes, or as a tasty layer to a chia puddings. A great refined free alternative to traditional jam, this is baby is packed full of goodness including omega-3 fatty acids, antioxidants, fibre, iron, and calcium.
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