by Zerlina Mastin
Treats are tempting. Everyone knows. So tempting – in fact – that we candidly give in to ‘empty calorie’ snacks fully aware they will end up around our waists and hips. But as our nutrition courses reveal, treats can be enjoyed without guilt and without an expanding waistline. Healthy foods can be luxurious and indulgent too and it has nothing to do with being excessive. So here are some fantastic yet healthy summer treat ideas!
Smoothies – No longer ‘sugar bombs!
Smoothies are delicious and incredibly refreshing in the summer, but they can lead to weight gain as they are often crammed to the hilt with fruit sugars. Smoothies, however need not be ‘sugar bombs’. Many are very balanced and support active lifestyles, even making excellent post-exercise snacks. Now, don’t forget the ice cubes.
1) Banana, almond butter, almond milk, espresso shot, Avocado, spinach, banana, unsweetened almond milk, date, fresh mint leaves
2) Banana, hemp milk, espresso shot, cocoa powder, chilli powder
3) Fennel, apple, celery, ginger, water
4) Banana, oat milk, green tea powder, tsp. honey
(See our Exercise for Health & Wellness Course, and Sport & Exercise Nutrition Course)
BBQ & Grilled Skewers
Skewers are incredibly versatile and can be placed on the barbeque, under the grill, or eaten straight away. Oily fish, such as salmon contains some extremely beneficial heart friendly oils that also support brain function.
1) Salmon, lemon and red pepper
2) Scallops and oranges
3) French toast, banana and strawberries
4) Steak and mushrooms
5) Teriyaki prawns and pineapple chunks
6) Watermelon, feta cheese and mint
7) Rainbow veggies (e.g. red onion, pepper, courgette, beetroot)
(See our Nutrition for Age 50 Plus Course)
Fruit & veggies
Stuffed fruits and vegetables make fantastic summer treats as they are colourful and fun to put together. They are also a delicious way to make use of in-season, local produce. Nothing beats the fresh aroma and taste of a newly picked tomato
1) Tomato with feta cheese and basil
2) Banana split with natural yoghurt and chopped dates
3) Celery stick with peanut butter and jam
4) Dates filled with tahini
5) Celery, cream cheese and walnuts
6) Cucumber rolls with ham, light cheddar cheese and red pepper
(See our Ethical & Sustainable Eating Course)
Ice Pops
A great alternative to shop-brought ice-creams! The kids will love making and eating them too and it’s a great way to boost antioxidant and fibre intake Ice-lollies can be set into many different shapes, even as ice cubes on a stick. Plant based milks can also be used to create a truly delicious and satisfying snack:
1) Blended fresh fruit (e.g. apples, peaches, berries) with natural yoghurt
2) ½ banana covered with peanut butter and a drizzle of dark chocolate
3) Blended banana, honey and unsweetened plant milk
4) Lemon juice and whole blueberries
5) Fat free Greek yoghurt with cocoa powder and honey
(See our Child & Adolescent Nutrition Course)
Mini bites
There are so many different types of crackers to choose from, and so many fantastic toppers and spreads. There is nothing wrong with including small amounts of full fat dairy as they can satisfy the appetite and prevent us snacking on sugary foods. Here are some picnic mix and match ideas for crackers:
1) Peanut butter and sliced strawberries
2) Fig and ricotta (or mozzarella) with a drizzle of balsamic vinegar
3) Cottage cheese and pomegranate seeds
4) Avocado, tomato and fresh basil
About Our Nutrition Course Writer – Zerlina Mastin
Zerlina Mastin has a BSc in Nutrition & Dietetics from Kings College London, and an MSc in Public Health Nutrition from the London School of Hygiene & Tropical Medicine. Zerlina has over 10 years’ experience working in the health and nutrition sector, initially working as a dietician within the NHS before turning to freelance nutrition. As a Registered Nutritionist with the UK Voluntary Register of Nutritionists (UKVRN), Zerlina is the author of ‘Nutrition for Dancers’. Health and Care Professions Council (HCPC) registration number DT14696, British Dietetic Association (BDA) membership number 19508.
** Money Saving Course Packs to train as a Nutritional Therapist
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