Snack Attack
Anti-inflammatory recipes that are delicious and healthy
Recipe #1
Cauliflower “Potato” Salad with turmeric & yogurt
This salad looks similar to the old potato salad but is a lot healthier.
A cup of cooked cauliflower contains only 29 calories. The same as its cruciferous cousin, broccoli, it's a good source of dietary fibre and rich in anti-inflammatory compounds.
Cauliflower is also an excellent source of vitamin K for bone health and contains vitamins B6 and folate (B9), and immune-boosting vitamin C.
You can make cauliflower rice or cauliflower mash. You can use it as a pizza base or as per my recipe below to produce a roasted low carbohydrate dish.
Cauliflower caramelises to a sweet flavour in the oven, with a crunchy, nutty texture. If you prefer to skip the oil you can steam or boil the cauliflower for an even healthier dish.
I’ve included turmeric in the recipe as I like to add it whenever possible. Turmeric, or more specifically the active ingredient in it, curcumin, has been cited in studies for its anti-inflammatory, anti-tumour and antioxidant properties.
Yogurt can provide healthy bacteria to help boost your immune system and relieve stomach issues. It gives the dressing a fresh, slightly tangy flavour.
Serves 6
Ingredients
1 head of cauliflower, cut into florets
½ red onion/shallot, finely chopped
¼ teaspoon dried turmeric
1 tablespoon extra virgin olive oil
1 cup of greens (rocket, dill or similar)
Paprika (optional)
- Dressing
180ml/6 ozs natural yogurt (Greek yogurt or kefir are good)
Juice of 1 lemon
1 tbsp extra virgin olive oil
3 garlic cloves, minced
½ tbsp Dijon mustard
Freshly ground black pepper & salt
Method
Preheat the oven to 425°F/220°C
Cut the cauliflower into florets
Coat the florets in a mixture of olive oil, turmeric, salt and pepper - in a bowl.
Spread the florets out in an even layer on a baking tray.
Roast them in the oven for 15-20 minutes until crisp and golden, turning them halfway.
Set aside to cool
In a small bowl whisk together the ingredients for the dressing.
Arrange the cauliflower and red onion on a serving plate.
Drizzle with the dressing and gently toss.
Sprinkle with paprika and top with rocket leaves.
Recipe #2 - Crispy Roasted Chickpeas
This is a great snack for when you’re craving crisps but want something healthier.
After a lot of testing, I finally discovered how to get the chickpeas as crunchy as I want. The secret is to bake the chickpeas briefly, with nothing added, for a few minutes (until totally dry). Then season with your favourite spices or just salt and pepper. Take care to check the can of chickpeas as salt may be already added.
Chickpeas are high in fibre, which means that they help lower blood sugar and cholesterol, and aid digestion. They’re also rich in protein which helps fill you.
A cup of chickpeas contains 4.7 mg of iron, or between a half and one-fifth of a person’s daily requirement, depending on the individual. They also contain some vitamin C, which helps the body absorb iron.
One study shows that chickpeas are so filling that they suppress blood glucose levels after eating and can help lower appetite and reduce calorie intake at the next meal.
Ingredients
400g/14 oz (1 can) of chickpeas
1 tsp extra virgin olive oil
¼ tsp ground cumin
¼ tsp smoked paprika
¼ tsp ground turmeric
¼ tsp freshly ground black pepper
Method
Preheat oven to 180°C/350°F/gas 4
Drain chickpeas in a colander and let them dry completely.
Bake the chickpeas on a baking sheet for 10 minutes.
Remove the chickpeas from the oven.
Drizzle 1 teaspoon of olive oil over the chickpeas.
Add the spices to the chickpeas and stir until evenly coated.
Bake for 15 more minutes, then stir.
If not crunchy enough for your taste, roast for an additional 5 minutes.
Recipe #3 - Toasted Almonds
Almonds contain lots of healthy fats, protein, fibre, vitamin E and magnesium.
They help lower blood sugar levels, reduce blood pressure and lower cholesterol.
Grill the flaked almonds on a baking sheet for 1-2 minutes, then toss them and grill for another 1 minute until golden in colour.
Toasted almonds can be eaten as a snack or used as a salad or scone topping (picture below).
Recipe #4 - Homemade Guacamole
Avocados are very high in omega 3 fatty acids - the good kind of fat. This monounsaturated fat can help lower cholesterol and improve heart health. Additionally, when you consume it, your brain receives a signal to turn off your appetite. This helps to keep you feeling fuller for longer.
Avocados are a great source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, magnesium and potassium. They also provide beta-carotene and fibre, which aids digestion.
Serves 4
Ingredients
2 ripe avocados
2 garlic cloves, finely chopped
6 cherry tomatoes/2 large plum tomatoes, finely chopped
Juice of 2 limes
½ cup coriander
1 shallot/small onion
Freshly ground black pepper & salt
Method
Cut open the avocados and remove the pits.
Chop up the onion and garlic and put them in a bowl.
Add the avocados to the onion and garlic and mash until creamy.
Add the chopped tomatoes and coriander to the other ingredients and stir gently.