What are you eating? ZOE members’ favorite snacks

It’s not quite time for a meal, and you feel your stomach grumble. Do you reach for a snack? If you’re reading this, the chances are, you do: A recent ZOE study found that 95% of us snack.

Our study also found that opting for lower-quality snacks is linked to poorer markers of health.

For instance, eating less healthy snacks is linked to insulin resistance, higher levels of fat and sugar in your blood, and poorer blood fat responses.

But our research also showed that snacking isn’t inherently bad. Choosing healthy snacks is a great way to support your health and boost the overall quality of your diet.

So, if you want to make your snacks more delicious and nutrient-dense, look no further. In this article, we share 5 recipes to keep you fuelled and nourished in between meals.

1 - Roasted Carrot and Kidney Bean Hummus

This vibrant roasted carrot and kidney bean hummus is a twist on the classic dip - creamy, smoky, and packed with gut-friendly ingredients.

Its fibre, healthy fat and protein content will keep you fuelled the way a good snack should.

Ingredients

• 400 g red kidney beans, drained

• 3 large carrots

• 1 tbsp tahini

• 1 clove garlic

• 1 tbsp lemon juice

• ½ tsp ground cumin

• ½ tsp smoked paprika

• 2 tbsp extra virgin olive oil for blending, more for drizzling

• Water as needed for blending

• 1 scoop of Daily30

Method

1. Chop and roast carrots in the oven for 30–35 minutes at 200°C. Top tip, don’t peel the carrots to retain extra fibre.

2. Blend carrots and the other ingredients until smooth

3. Top with a drizzle of extra virgin olive oil and add a scoop of Daily30

4. Serve on toast, with crunchy veg or with Prof. Tim Spector’s seedy crackers from the Food For Life Cookbook and enjoy!

2 - Hazelnut and Chocolate Bliss Balls

When it comes to sweet treats, these delicious hazelnut and chocolate bliss balls tick all the boxes.

The combination of sticky naturally sweet dates, crunchy hazelnuts and cocoa powder creates an energy-packed on-the-go snack that's full of antioxidants.

Ingredients

• 200 g dates

• ½ cup hazelnuts

• 1 ½ tbsp cocoa powder

• 2 tbsp maple syrup

• 2 tbsp mixed nuts, roasted and salted

• 1 tbsp butter, unsalted

Method

1. Preheat the oven to 180C/350F. Put the hazelnuts on a baking tray and place in the oven for 10 minutes, giving them a toss half way through.

2. Remove from the oven and once cool rub them in a bit of kitchen towel to remove most of the skins.

3. Place the hazelnuts in a food processor and blitz for 10–20 seconds until finely chopped.

4. Add all the remaining ingredients and blitz again for about 30 seconds until the dates have broken down and the mixture is starting to stick together.

5. Use a tablespoon or cookie scoop and roll into balls. Wet your hands a little if it gets too sticky.

6. Eat straight away or keep in an airtight container in the fridge for 5–7 days.

3 - Probiotic Bircher Museli

Preparing bircher muesli as a snack is a great way to pack extra plants, fibre and fermented foods into your day. The oats in particular are a great source of soluble fibre, which can help maintain healthy blood sugar levels and keep you feeling full longer. Its versatile so you can add and swap ingredients based on what you have available, and even make it ahead of time to beat hunger on-the-go.

Ingredients

• 1 apple, grated

• 100ml kefir

• 2 tbsp Greek yoghurt

• 1 tsp cinnamon

• 50g oats

• 50ml water

• 15g mixed seeds (Chia seeds, flax seeds, pumpkin seeds, sunflower seeds etc)

• 1 square dark chocolate, roughly chopped

• Your choice of toppings, eg berries, a handful of nuts or Prof. Tim Spector’s Cinamon Pecan Granola from the Food For Life Cookbook

Method

1. Mixing together all the ingredients in a bowl or Tupperware.

2. Place in the fridge, ideally overnight but for at least a couple of hours.

3. Add your favourite toppings when ready to serve.

4 - Rosemary Roasted Nuts

Nuts have that special mix of fibre, healthy fat and protein that can keep you fuller for longer. Enjoy a handful of these rosemary, thyme and honey roasted mixed nuts when you need a quick pick me up.

Ingredients

• 200g plain mixed nuts

• 1tbsp honey

• 1tbsp rosemary

• 1tbsp thyme

• 1tbsp olive oil

• 1tsp salt

Method

1. Mix all the ingredients in a bowl.

2. Lay out onto a baking tray and roast at 200°C/180°C fan for 10mins until golden.

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5 - Avocado Toast

Toast can be the ultimate snack. The trick is to pick good quality bread, like a seeded sourdough, and top it with healthy fat, protein and fibre to create a balanced plate.

Take this avocado toast for example, it covers all food groups and can be put together in no time at all when you need an energy boost.

Ingredients

• 1/3 can white beans, drained

• 1/2 ripe avocado

• Juice and zest of 1 lemon

• 1/2 tsp smoked paprika

• ½ tsp za’atar

• 1 slice sourdough

• salt and black pepper

• 1tbsp kimchi or sauerkraut

• 1 scoop of Daily30

Method

1. Mash white beans and avocado together with the lemon juice, zest, salt, paprika, and za’atar

2. Spread on toasted sourdough, top with kimchi or sauerkraut and a scoop of Daily30.