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:

Flourless Pizza

For less than 500 calories, which is not even two slices of regular store-bought or delivery pizza options, a whole pizza can be eaten which is flourless, filling and a much healthier alternative.

In the recipe below, cauliflower is used to create the pizza base instead of flour. The pizza uses natural tomato paste instead of processed tomato sauces, that can be high in sugars and sodium. Grated cheese is baked into the base, in addition to being sprinkled on top, so there's no need to overload the pizza with too much greasy cheese. I topped my pizza with some green vegetables, sweet corn and shredded chicken.

The nutritional information for the recipe is without any meat or veg pizza toppings, only the grated cheese and tomato paste.

Whilst a traditional supermarket or delivery pizza may be considered quicker and tastier, my flourless version doesn't take too long to prepare and doesn't have the layer of grease which is often found glistening on top of the varieties that aren't homemade. In addition, who actually eats just one slice of pizza? A whole pizza has between 2240-2640 calories which is over the daily calorie intake for both men and women (typical daily value is 2000 calories)!

The Papa Johns large pepperoni pizza (14 inch) has 330 calories a slice (1/8 pizza / 130g), 14g fat, 870mg sodium, 37g carbohydrates, 2g fiber, 4g sugar and 13g protein.

The Papa Johns large vegetarian pizza (14 inch), topped with onions, green peppers, mushrooms, olives, cheese and tomatoes, has 280 calories a slice (1/8 pizza / 161g), 9g fat, 700mg sodium, 39g carbohydrates, 2g fiber, 5g sugar and 11g protein.

It's healthier to opt for a large slice of a thin crust pizza as all nutritional amounts tend to be lower. However, with less dough, there's more room for toppings which can make thin crust versions worse than deep pan varieties, especially if filled with salty, fatty processed meats and extra cheese.

Suggested Pizza Toppings:
peppers, onions, mushrooms, olives, courgettes, spinach, kale, chicken, tuna, sweetcorn, black beans, pepperoni, artichoke, pineapple, asparagus, avocado.

Flourless Pizza
Makes 1 pizza
Click HERE for a printable recipe card.

Ingredients:
Base
- 200g/ 7oz / approx. 1/2 head cauliflower
- 28g / 1oz cheese, grated
- 1tsp herbs, dried (e.g. parsley, oregano, mixed herds)
- 1 egg, beaten
- sprinkle onion / garlic powder (optional)

Topping
- 33g / tbsp tomato paste
- 15ml / 1tbsp water
- 28g / 1oz cheese, grated
- selection of pizza toppings

Method:
Blend the cauliflower in a food processor and then microwave/cook for 4 minutes to soften. Allow to cool.
In a bowl, mix the blended cauliflower, egg, cheese, herbs, and onion/garlic powder (if using).
Spread on a baking tray, sprayed lightly with cooking spray, to create a pizza base.

Bake in the oven at 220C / 425F for 15 minutes.

Mix the tomato paste with one tablespoon water to form a thick tomato sauce. Spread on the pizza base. Add grated cheese and additional toppings.
Bake in the oven at 175C / 350F for 10-15 minutes or until toppings are cooked. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: Pizza base plus cheese and tomato topping

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:

Tuna and Avocado Sushi Roll

Several years ago, I bought a sushi mat from a Japanese store in Tokyo for ¥100 (less than $/£). It was a great investment. I like to buy nori seaweed at the supermarket and make sushi at home. Whilst it's not as impressive as sushi eaten in a Japanese restaurant, or even bought at a supermarket, it is a cheap and tasty alternative.

There are plenty of videos about how to roll sushi on YouTube. I find cling film helps me roll the sushi, as long it doesn't get caught up in the nori! Maki, uramaki and hand rolls are the most common kind of sushi rolls.

I love to eat sushi with miso soup. Both of which require few ingredients and can be adapted depending on food supplies in the pantry and creativity in the kitchen!

It's quite a filling meal, with the recipe below making two sushi rolls, giving a good serving of macronutrients - carbohydrates from rice, fats from avocado, protein from tuna (and tofu). If I have some spare blended cauliflower, I'll warm it up for a minute in the microwave and add it to the cooked rice. As 100g cauliflower is only 25 calories, 5g carbohydrates and less than half gram of fat, I prefer to mix the two instead of having a second heap of rice.

I like to dip the sushi in soy sauce or tamari but always have the light version to watch my sodium intake. A small teaspoon of whole grain mustard also tastes great.

Tuna and Avocado Sushi Roll
Makes 2 sushi rolls

Ingredients:
- 45g /1.6oz cooked brown rice
- 85g / 3oz canned tuna in water, drained
- 60g / 2oz avocado
- 2 sheets nori seaweed
- 50g / 1 serving Tofu Mayo (optional)*
- 15ml / 1tbsp soy sauce, light (optional)*

Method:
Lay the nori seaweed on top of the sushi mat - rough side facing up, smooth side down. Spread cooked rice over the seaweed.

Add tuna and avocado close to the edge.

Roll the seaweed using the mat. Wet the edge of the seaweed at the end, so that it sticks and takes a cylindrical shape.

Using a sharp knife, cut into bite-size pieces, approx. 8 per roll.

*I spread a little tofu mayo on top of the rice and serve with soy sauce. Pickled ginger and wasabi are also popular condiments.
ENJOY!

Nutritional Information:

*Sushi lunch with tofu mayo and light soy sauce