Snacking can be a minefield of empty calories and sugar crashes. But what if your snacks could actually contribute to your health and fitness goals? Enter Emily English, a renowned nutritionist who’s changing the way we think about between-meal bites. She’s sharing her go-to, protein-packed snack recipe that’s not only delicious but also nutritionist-approved.
Why High-Protein Snacks?
Before we dive into Emily’s recipe, let’s explore why high-protein snacks are a game-changer.
- Keeps You Full and Satiated: Protein is known for its ability to promote satiety. This means you’ll feel fuller for longer, reducing the urge to overeat or reach for unhealthy snacks.
- Supports Muscle Repair and Growth: Protein is essential for repairing and rebuilding muscle tissue, especially after a workout.
- Stabilizes Blood Sugar Levels: Unlike simple carbs that can cause rapid spikes and crashes in blood sugar, protein helps maintain steady energy levels.
- Boosts Metabolism: Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.
Emily English: The Nutritionist Behind the Recipe
Emily English, known as Em The Nutritionist, is a registered nutritionist who is passionate about making healthy eating accessible and enjoyable. She shares quick, simple, and delicious recipes that fit into a balanced lifestyle. English also debunks nutrition myths and empowers people to make informed food choices.
She is also the author of a Sunday Times best-selling book filled with nutritious recipes. She often shares her meals and snacks on social media, inspiring her followers with her practical approach to healthy eating.
Emily’s Savory Granola Bars: A Protein-Packed Delight
Emily English’s go-to snack recipe is her savory granola bars with parmesan, rosemary, and green olives. These bars are packed with plant protein, healthy fats, and fiber, making them a nutritious and satisfying option.
Ingredients:
- 150g rolled oats
- 50g quinoa
- 50g chickpea flour
- 75g grated Parmesan cheese
- 50g chopped green olives
- 2 tbsp chopped fresh rosemary
- 50g sunflower seeds
- 50g pumpkin seeds
- 2 large eggs
- 2 tbsp olive oil
- 2 tbsp honey
- ½ tsp salt
- ½ tsp black pepper
Directions:
Preheat the oven: Preheat your oven to 200°C/180°C fan (400°F) Gas Mark 6. Line a 23 x 33cm (9 x 13in) baking tin with non-stick baking paper.
Combine dry ingredients: In a large bowl, combine the oats, quinoa, chickpea flour, olives, parmesan, rosemary, sunflower, and pumpkin seeds. Mix well to ensure even distribution.
Whisk wet ingredients: In a separate bowl, beat together the eggs, olive oil, and honey until well combined.
Combine wet and dry ingredients: Pour the wet ingredients into the dry ingredients. Add ½ tsp each of salt and pepper and mix thoroughly until all ingredients are well combined.
Press into the tin: Press the mixture evenly into the prepared baking tin.
Bake: Bake for 20-25 minutes, or until golden brown and firm to the touch.
Cool and cut: Let the granola bar cool completely in the tin before cutting it into bars.
Tips and Variations
- Customize your flavors: Feel free to experiment with different herbs, spices, and cheeses to create your own unique flavor combinations. Sun-dried tomatoes, feta cheese, or different types of nuts could be great additions.
- Make it vegan: Replace the eggs with a flax egg (1 tbsp flaxseed meal mixed with 3 tbsp water) and use a vegan Parmesan cheese alternative.
- Adjust the sweetness: If you prefer a less sweet snack, reduce or omit the honey.
- Storage: Store the granola bars in an airtight container at room temperature for up to a week.
More Nutritionist-Approved High-Protein Snack Ideas
Looking for more ways to boost your protein intake between meals? Here are some additional ideas inspired by Emily English and other nutrition experts:
1. Greek Yogurt with Berries and Nuts
Greek yogurt is a protein powerhouse, offering 14-20 grams of protein per ¾ cup. Top it with berries for antioxidants and nuts for healthy fats and extra protein.
2. Cottage Cheese Bowl
Cottage cheese is another excellent source of protein, providing around 16 grams per ½ cup. Enjoy it plain or get creative with toppings like:
- Cherry tomatoes, olive oil, seasoned salt, and pepper
- Fresh fruit and a drizzle of honey
- Cucumbers, tomatoes, and herbs
3. High-Protein Egg Bites
Eggs are a complete protein, meaning they contain all nine essential amino acids. Make a batch of egg bites with your favorite veggies and cheese for a quick and easy snack.
4. Nutty Chicken Satay Strips
Chicken is a lean source of protein. Combine it with a flavorful peanut sauce for a satisfying and protein-rich snack.
5. Protein Balls
Protein balls are easy to make and customize. Combine oats, protein powder, nut butter, and other ingredients like chocolate chips or dried fruit.
6. Tuna or Salmon Packets
Canned tuna and salmon are convenient sources of protein. Pair them with whole-grain crackers or veggies for a balanced snack.
7. Edamame
Edamame is a plant-based protein source that’s also high in fiber. Enjoy it steamed or roasted with a sprinkle of sea salt.
8. Chia Seed Pudding
Chia seeds are packed with protein, fiber, and omega-3 fatty acids. Make a chia seed pudding with milk (dairy or non-dairy) and your favorite toppings.
9. Turkey and Cheese Roll-Ups
Deli turkey is a lean meat that makes a great high-protein snack. Roll it up with your favorite cheese for added protein and flavor.
10. Roasted Chickpea Snacks
Roasted chickpeas are a crunchy and savory snack that’s high in protein and fiber.
The Importance of Snacking Mindfully
While high-protein snacks can be a valuable addition to your diet, it’s important to snack mindfully. Pay attention to your hunger cues and choose snacks that nourish your body and support your overall health goals. Avoid mindless snacking out of boredom or stress.
Emily English’s nutritionist-approved, protein-packed snack recipe is a delicious and convenient way to fuel your body and stay satisfied between meals. By incorporating high-protein snacks into your diet and practicing mindful snacking, you can optimize your health, energy levels, and overall well-being.
