Quick Snacks

Home / Nutritious Delicious / Recipies / Archive by category "Quick Snacks"
Nutrient packed protein snack

Nutrient packed protein snack

I’m always getting asked for post-training snack ideas so thought I would take a quick snap of today’s little number.

If your fitness regime involves a few trips to the gym each week, and your goal is to lose weight, then there’s really no point in replacing those calories you have sweat your heart out to burn.  However, if you’ve skipped breakfast or eaten very little for lunch before a workout then this snack is perfect to satisfy your hunger.

There’s also no need for mega protein shakes after training.  They don’t make you miraculously sprout muscles and are usually loaded with sugar.  You’ll get more than enough protein from your daily food intake.  If weight gain is your goal then bulk up with lots of small meals throughout the day that also include carbs and healthy fats (gaining weight can be just as hard as losing it for some people).

For those who are super-fit, training hard to gain weight or maintain a high calorie intake to meet your intensive training needs, then nutritious snacks will make up an essential part of your regime.

This snack is rich in healthy fats, including anti-inflammatory omega 3’s, which research suggests may help with post training soreness (although the amount of omega 3 implied in such studies exceeds what this snack provides but hey, my legs will thank any help they can get!). It’s also rich in magnesium (natures muscle relaxer), low levels of which may encourage cramping.

As always, a good supply of antioxidants from fresh veggies is beneficial for overall health and may be especially important for professional sports people who are exposed to an excess of free radicals from intensive training regimes.

If you’re training hard or looking to gain weight then you may want to add some carbs to this dish.  Try a little white pitta bread as it’s quickly broken down to restore glycogen stores in the muscles and liver.


Lentil sprout salad with smoked salmon

Serves one

270 calories per serving

Rich in protein, omega 3, potassium, magnesium, vitamins B & C



2 slices of smoked salmon (about 60g)

5 raw cashew nuts

1 tsp pumpkin or sunflower seeds

3 radish, quartered

1/6th small white cabbage, finely shredded

1 tbsp lentil sprouts

1/4 small cucumber, diced

1/2 small courgette, diced

Small handful of coriander, finely chopped

2 tsp extra virgin olive oil

1 small lemon, juiced

Sea salt

Ground black pepper



  1. Place the salmon on a plate.
  2. Set a small frying pan over a low heat and add the nuts and seeds. Toast gently for a few minutes until slightly coloured (don’t leave the pan as they will burn!) then set aside to cool.
  3. Add all the veggies to a medium-sized bowl and combine with the oil and lemon juice then season well.
  4. Add the nuts and seeds to the salad then serve alongside the salmon.


Raw cacao and cashew nut milk

Raw cacao and cashew nut milk

Raw cacao and cashew nut milk

Serves 2

This milk is an absolute luxury and a great alternative to traditional sugar-laden chocolate milkshakes. It can taste a little watery to first timers and its richness relies on the amount of raw cacao powder you add (I love the lightness of it). The milk is dairy-free which is great news for vegans, those intolerant to lactose or children with a dairy allergy.

Not only does this drink taste great it’s loaded with magnesium (a single serving provides over half the recommended daily intake for adults). UK food surveys have shown that average intakes of this mineral are below the the recommended daily intake and especially in women, eleven percent of whom have very low intakes.

Magnesium is required for hundreds of chemical reactions in the body and is especially important for healthy bones, muscle and nervous system. Low intakes are associated with depression, anxiety and insomnia. Studies have also shown low levels of magnesium as being associated with symptoms of PMS.

Aside from cashew nuts, other magnesium-rich foods include seeds, dried fruit, dark green leafy vegetables, fish (especially halibut) and pulses (lentils and beans).

Given the quantity of nuts this milk it’s quite high in calories so serve as a sweet treat. However, this also means it makes a healthy nourishing snack for those lucky souls trying to gain weight! I often have this as a post-training snack or after a long event as it contains a source of carbs and protein (magnesium is a muscle relaxer so may also help with any cramping).


150g raw cashew nuts
800ml water
3 level tablespoons raw cacao powder
1-2 tbsp honey (or maple syrup if vegan)
Vanilla pod
1 pinch sea salt


1. Soak cashews in water for 3 hours (you could soak overnight before bedtime).

2. Drain cashews and add to the blender with water.

3. Add remaining ingredients and blend for a minute on high or until completely smooth.

4. Store for a few days in a glass bottle or serve immediately (best served really chilled)

If you can’t find raw cacao powder then try using a good quality cocoa powder.

Edamame bean salad

Edamame bean salad

Edamame bean salad (Download as a PDF edamame-bean-salad)

Serves 2

160 calories per serving 

This salad looks and tastes amazingly fresh and the edamame beans work really well with these Asian flavours. Edamame are more commonly known as soya beans and you can buy them frozen in most supermarkets (look for non-GMO). These colourful beans provide a good source of protein as well iron and magnesium, low levels of which may lead to tiredness and fatigue. They’re also a useful source of calcium for people following a dairy-free diet.

Their health benefits don’t stop there! Edamame beans are also the perfect heart-healthy food as they contain a good source of fibre and plant compounds called soy isoflavones that have been shown to help reduce cholesterol. They’re also very high in folate which helps to break down the amino acid homocysteine, high levels of which have been associated with an increased risk of heart disease.


1 tbsp pumpkin seeds
120g edamame (soya) beans
2 celery sticks, finely sliced
1 spring onion, finely sliced
1/2 red chilli, finely chopped
1 tbsp coriander, finely chopped
2 tsp reduced salt tamari* sauce
1 tsp toasted sesame oil
1 lime, juiced


1. Toast the pumpkin seeds in a dry pan for a few minutes over a low heat then set aside to cool.
2. Add the seeds to a medium sized bowl with the other ingredients and combine well.
3. Serve in small bowls.

This salad will keep in the fridge for 1 day although the beans will discolour.

*Tamari is a wheat-free sauce that is similar to soy. If you want to use soy sauce then choose the light variety.

Download as a PDF (edamame-bean-salad)