On-the-Go Snacks - Savoury

Further to my On-the-Go Snacks sweet blog post, below are 10 savoury recipes.

These snacks or light lunch options can be easily prepared in advance, divided into portions and stored in the fridge until needed. They can be enjoyed cold so there's no need to reheat and eaten right out of the container. Perfect for when I'm on-the-go. Just remember a spoon or fork!

A full list of snacks can be found here.

On-the-Go Snacks - Savoury

Avocado and Tuna Salad

Cauliflower and Courgette Bake

Cauliflower Omelette

Kale Crisps

Low Calorie Coleslaw

Miso Black Bean Rice Mix

Quinoa Kale Kidney Bean Salad

Roasted Chickpeas

Simple Trail Mix

Vegetable and Quinoa Stir Fry

Curry Tuna Salad

Further to my Cherry and Rice Walnut Salad and my Brussels Sprouts Waldorf Salad, I'm continuing the theme of fruit and nuts in salad to give natural sweetness and a good source of healthy fats. The version below combines curried tuna with grapes and a small handful of nuts - almonds, cashews or walnuts - together with fresh and nutritious green veg like celery, peppers and kale or spinach.

The curry tuna and veg can easily be prepared ahead and stored in an airtight container. If I'm on the go and need a snack of lunch, I can eat it straight from the box. Without the kale or spinach, it can also be served in a wrap or sandwich. As the tuna mix doesn't contain any mayo, it's a healthier, egg-free version to the traditional tuna may or tuna salad sandwich!

Curry Tuna Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 85g / 3oz nonfat Greek yogurt
- 30ml / 2tbsp lemon juice
- 1tsp curry powder
- 170g / 6oz tuna, drained
- 110g / 4oz grapes, halved
- 85g / 3oz / 2 stalk celery, chopped
- 85g / 3oz pepper, chopped
- 14g / 0.5oz nuts, chopped (Almonds OR Cashews OR Walnuts)
- 80g / 3oz kale OR spinach

Method:
In a bowl, combine the yogurt, lemon juice and curry powder.

Add tuna and stir to combine.

Add the grapes, celery, pepper and nuts. Stir to combine.

Serve in a bowl on a bed of kale OR spinach leaves. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Brussels Sprouts Waldorf Salad

After eating Brussels sprouts over Christmas, I used some left overs to make this Waldorf Salad. The steam-cooked sprouts are a tasty alternative to lettuce or kale, as used in my Kale Waldorf Salad.

Brussels sprouts are a great source of vitamins and minerals, especially vitamin K and C, not to mention packed with fibre!

In addition, there's been a lot of studies conducted focusing on cruciferous vegetables in relationship to cancer. An overview of Brussels sprouts is featured on the World's Healthiest Foods website.

In summary, with regards to cancer, "...Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system."

Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. Glucosinolates are a class of phytochemicals whose breakdown products are thought to be responsible for an improvement in health.

Some people dislike the taste of Brussels sprouts. Mostly because if they are overcooked, not only do they lose their nutritional value, they begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.

Steam-cooked Brussels are quick and easy (only 3-4 minutes) and ensure a nice crunch and plenty of flavour. Once cooled, I use them in salads when I fancy a change from spinach and kale, which I eat all-year-round. I usually only eat Brussels sprouts in season, hence the timing of this recipe.

This Waldof salad also gave me the chance to use my new fruit and vegetable chopper.

Brussels Sprouts Waldorf Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz nonfat Greek yogurt
- 30ml / 2tbsp apple cider vinegar
- 225g / 8oz / 2 apples, chopped
- 335g / Brussels Sprouts, halved
- 85g / 3oz 2 stalks celery, chopped
- 30g / 1oz walnuts, chopped
- 1/2tsp thyme, dried

Method:
In a bowl, mix the yogurt and apple cider vinegar.

In a separate bowl, combine the apples, sprouts, celery, walnuts and thyme.

Stir in the yogurt and mix thoroughly to combine. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Cherry and Rice Walnut Salad

Using walnuts in a salad, like my Kale Waldorf Salad, is a great way to get some healthy fat. The cherry vinaigrette gives the salad a natural sweetness and the rice provides a good serving of carbohydrates.

If the rice is cooked ahead of time, and the cherries are pitted and chopped, throwing this salad together can be done in 5 minutes.

I love cherries. They are so sweet and juicy, although pitting the stones and chopping each one individually can get messy. I usually prepare a large batch of cherries in one go. I can then store the chopped fruit in a container and bottle the vinaigrette to keep everything fresh and convenient.

Cherry and Rice Walnut Salad

Makes 2

Click HERE for a printable recipe card.

Ingredients: 

- 150g / 5.5oz cherries
- 30ml / 2tbsp apple cider vinegar
- 1 clove garlic
- ground black pepper
- 90g / 3oz rice, cooked
- 50g / 2oz kale OR spinach
- 30g / 1oz walnuts, chopped
- 110g / 4oz / 2 stalk celery, chopped

Method:
Pit and chop all the cherries.

In a food processor, blend 2/3 (100g) cherries, apple cider vinegar, garlic and black pepper into a purée.

In a bowl, combine the rice, kale OR spinach, walnuts and celery. Add the remaining chopped cherries.

Pour the cherry dressing over the salad. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Kale Waldorf Salad

A traditional Waldorf Salad comprises lettuce, apples, celery, walnuts, with a mayonnaise dressing. It was first created just before the turn of the 20th century at the Waldorf Hotel in New York City. Variations to the salad include adding chicken, turkey, grapes or dried fruit such as cranberries or raisins.

My version uses kale instead of regular lettuce and a yogurt dressing instead of mayo. I also added in some canned chicken for extra protein. Having apple in the salad gave me a chance to use my spiralizer! Of course, regular chopped/sliced apple can be used in the salad but having only previously spiralized vegetables, I wanted to get creative and see how apple turned out. After watching a video online and getting inspiration from the video to make a Waldorf salad, I set to work spiralizing my apple.

The recipe below contains more calories than my regular salads I eat everyday. There are natural sugars from the apple and healthy fats from the walnuts. Instead of using mayonnaise for the dressing, I mixed a tablespoon of apple cider vinegar into some nonfat Greek yogurt and added a teaspoon of mustard.

Kale Waldorf Salad

Makes 1

Click HERE for a printable recipe card.

Ingredients: 

- 40g / 1.4oz kale

- 100g 4oz apple, chopped or spiralized 

- 30g / 1oz walnuts, chopped

- 55g / 2oz / 1 stalk celery, chopped

- 55g / 2oz chicken breast, canned or cooked

- 55g / 2oz nonfat Greek yogurt

- 5g / 1tsp mustard, whole grain

- 15ml / 1tbsp apple cider vinegar

Method: 

In a bowl combine the kale and apple, walnuts, celery and chicken breast.

Make the dressing by whisking together the yogurt, mustard and vinegar. 

When ready to serve, pour dressing over the salad. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Lemon Yogurt Dressing

This is the dressing used in my Tuna, Chickpea and Broccoli Salad. I doubled the quantity to make four servings. It's creamy and tangy and has considerably fewer calories than traditional ranch dressings made with milk, sour cream or mayonnaise.

Lemon Yogurt Dressing

Makes 180ml (4 x 45ml / 3tbsp per serving)

Ingredients: 

- 45ml / 3tbsp lemon juice

- 15ml / 1tbsp vinegar (white wine, sherry, apple cider)

- 10g / 2tsp mustard

- 30ml / 2tbsp olive oil

- 112g / 4oz Greek yogurt, nonfat plain

Method:

In a bowl or salad dressing mixer, combine the lemon juice, vinegar and mustard. Whisk in the olive oil and yogurt. Serve over salad or refrigerate. ENJOY!

Nutritional Information:

Beets, Red Beets, Beetroot

Beets, Red beets, Beetroot. Whatever this red root vegetable is called, it can be added to a variety of dishes: salads, soups, smoothies, and even desserts! It is easily becoming a popular food in my daily diet.

I recently ate a delicious salad with roasted red beets, chickpeas and feta. At home, I tried to recreate it (without the feta as I didn't have any) but used canned beets instead.

As much as roasted veg tastes great, I rarely have the patience to wait whilst veg roasts in the oven, especially when it can be eaten raw in a salad or steamed in boiling water for a couple of minutes. As the weather warms up and summer approaches, I prefer to eat uncooked food and keep the oven turned off.

The convenience, shelf-life and cost ($0.79 a can) associated with canned beets are more appealing. Cooking fresh beets take 35-60 minutes. They then must be peeled before use in a dish. After discovering they also maintain about the same nutritional value as fresh beets, giving you a good source of fiber, iron and folate, I stocked up at my local supermarket - ensuring I bought beets with no added salt.

A typical serving (120g / 4oz) contains 40 calories, no fat or cholesterol, 25mg sodium (no added salt variety), 8g carbs, 6g sugars and 1g fiber. They also contain potassium, magnesium, iron, vitamins A, B6 and C, folic acid, and antioxidants.

The day after my beetroot salad, I used some in a smoothie. I added in 100g canned beets into my Green Fruit and Veg Smoothie. Instead of green, it turned out to be a milk chocolate brown colour. Although it didn't taste like drinking melted chocolate, the natural sugars from the apple and beets made it refreshingly sweet.

I am keen to make Borscht, an Eastern European soup, as well as red velvet brownies and cupcakes.

Quinoa Kale Kidney Bean Salad

This nutritious salad is perfect to eat on the go as there's no oily/vinegary dressing. The quinoa, kale and kidney beans are mixed with yogurt and a little mustard. I also added in some chopped onion and sweet corn.

Traditionally used in chili con carne dishes (like my Turkey Chili recipe), kidney beans are named for their resemblance to the shape of our organs. As highlighted by TIME's 31 Healthy Foods You Should Be Eating Now, the red colour is indicative of their high concentration of disease-fighting antioxidants. They are also loaded with potassium and magnesium, which help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.

Quinoa Kale Kidney Bean Salad
Makes 4 (245g serving)
Click HERE for a printable recipe card.

Ingredients:
- 170g / 6oz quinoa
- 85g / 3oz onion, chopped
- 1 clove garlic, crushed
- 85 / 3oz sweet corn
- 440g / 15.5oz / 1 can red kidney beans, drained and rinsed
- 1tsp cumin
- 40g / 1.4oz kale
- 112g / 4oz non-fat Greek yogurt
- 10g / 2tsp mustard, whole grain or Dijon

Method:
Cook quinoa for approx. 15-20 minutes in a 2:1 water:quinoa ratio.
In a pan sprayed with cooking spray, cook the onion and garlic for 5 minutes.
Add the sweet corn, kidney beans and cumin and cook for another few minutes.

Chop any large kale leaves and add to pan. Cover with lid, on a low heat, to allow leaves to soften.

Transfer cooked quinoa and bean/kale mix to a bowl and combine. Allow to cool.

Stir in the yogurt and mustard. Chill in the fridge until ready to eat. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tuna, Chickpea and Broccoli Salad

This light tasty salad has great flavour and colour. It is best eaten immediately but can be stored in the fridge if the dressing is kept separate and poured over the tuna, broccoli and chickpeas just before serving. The broccoli will retain its fresh green colour if it doesn't come into contact with the acid from the dressing.

Tuna, Chickpea and Broccoli Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 85g / 3oz tuna, canned in water
- 140g / 5oz chickpeas
- 110g / 4oz / 2 stalks celery
- 85g / 3oz pepper
- 2tsp parsley, dried
- 200g / 7oz broccoli florets, steamed for 4-5 minutes
Dressing
- 22ml / 1.5tbsp lemon juice
- 7.5ml / 1/2tbsp vinegar (white wine, sherry, apple cider)
- 5g / 1tsp mustard
- 15ml / 1tbsp olive oil
- 56g / 2oz Greek yogurt, nonfat plain

Method:
In a medium bowl, mix together the tuna, chickpeas, celery, pepper, parsley and broccoli.

In a separate bowl, mix together the lemon juice, vinegar and mustard. Whisk in the olive oil and yogurt. Or use a salad dressing mixer to combine all the ingredients.

Add the dressing to the salad and mix together. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Avocado and Tuna Salad

This salad makes the ideal snack or lunch, especially if you're on the go or really hungry after exercising.

It's a great source of healthy fats (avocado) and protein (tuna) and uses lemon juice for a refreshing dressing instead of oil or creamy alternatives.

I could have called this salad 'Mexican Avocado and Tuna Salad' as so many recipes that use black beans often title their dishes 'Mexican...'.  I also used sweet corn which is frequently paired with black beans, e.g. Mexican black bean soup. Whilst black beans are used extensively in Central and South American cuisines, I didn't want to be stereotypical.
Feel free to substitute the black beans with chick peas, lentils, red kidney beans etc.

Avocado and Tuna Salad

Makes 2

Ingredients:

- 100g / 3.5oz avocado

- 150g / 5oz tomato

- 160g / 6oz green pepper

- 120g / 2 stalks celery

- 85g / 3oz sweet corn

- 100g / 3.5oz black beans (no added salt)

- 112g/ 4oz canned tuna in water, drained

- 30ml / 2tbsp lemon juice OR lime juice

- ground black pepper

Method:

Chop / slice avocado, tomato, green pepper and celery.

In a bowl, add black beans and sweet corn to the vegetables/fruits. 

Add the canned tuna and combine.

Stir in the lemon or lime juice and grind black pepper on top to finish. 

ENJOY!

Nutritional Information: