1. Feta, Cucumber and Tomato Stacks

Ingredients

• 1/2 medium tomato, cut into 1cm slices
• 1/4 cucumber, sliced
• 30g of firm feta cheese, thinly sliced
• 2 thin rice cakes

Method

• Stack the feta, cucumber and tomato slices onto the rice cakes. Serve and enjoy!

Nutritional Information per serve: 

• Energy: 750kJ (179 calories)
• Protein: 8g
• Carbohydrate: 17.5g (3.2g sugar)
• Fat: 7.7g (4.6g saturated fat)
• Fibre: 2.7g

2. Raw Broccoli and Yoghurt Mustard Dip

Ingredients

• 1 head of broccoli, cut into individual florets
• 100g Greek yoghurt
• ½ lemon, juiced
• 1 tsp. wholegrain mustard
• salt & pepper

Method

• Combine the yoghurt, lemon juice and mustard in a small bowl.
• Mix to combine. Season with salt and pepper to taste.
• Serve with the broccoli florets with the dip and munch to your hearts content.

Nutritional Information per serve: 

• Energy: 792 kJ (189 calories)
• Protein: 11.6
• Carbohydrate: 18.7g (15g sugar)
• Fat:  6.0g (3.4g saturated fat)
• Fibre: 5.8g

3. Carrot Sticks with Hummus

Ingredients

• 1 large carrot, cut into sticks
• 2-3 Tbsp. hummus

Method

• Dip carrot in hummus and eat. Yum!

Nutritional Information per serve: 

• Energy: 721 kJ (171 calories)
• Protein: 6.3g
• Carbohydrate: 9.3g (5.1g sugars)
• Fat: 10.6g (1.6g saturated fat)
• Fibre: 8.2g

4. Capsicum Cheeks with Herbed Ricotta

Ingredients

• 1 red capsicum, seeds removed, cut into 4 cheeks
• 100g ricotta cheese
• 2-3 tsp. dried mixed herbs
• salt & pepper

Method

• Combine the ricotta and dried herbs in a small bowl and mix well
• Season with sat and pepper to taste.
• Fill each capsicum cheek with a dollop of ricotta. Serve and enjoy!

Nutritional Information per serve: 

• Energy: 644kJ (153 calories)
• Protein: 10.8g
• Carbohydrate: 7.3g (6.7g sugar)
• Fat: 8.4g (5.1g saturated fat)
• Fibre: 3.7g

5. Sugar Snap Peas in a Cup

Ingredients

• 60g sugar snap peas

Method

• Place the sugar snap peas into a small cup or glass and much on all afternoon. They are sweet and crunchy.

Nutritional Information per serve: 

• Energy: 128 kJ (30 calories)
• Protein: 2.5g
• Carbohydrate: 2.8g (1.3g sugar)
• Fat: 0.2g (0g saturated fat)
• Fibre: 3.3g

6. Beetroot, Orange and Pineapple blend

Ingredients

• ½ fresh beetroot, peeled and roughly chopped
• 2 ripe oranges, pealed and quartered
• 200g fresh pineapple, skin removed, roughly chopped
• 1 tsp fresh ginger, roughly chopped
• ½ cup water
• ½ cup ice

Method

• Place all the above ingredients into a powerful blender and blend until smooth.
• Serve into 2-3 glasses and enjoy!

Nutritional Information per serve: 

• Energy: 486kJ (160 calories)
• Protein: 2.7g
• Carbohydrate: 20.4g (20.3g sugar)
• Fat: 0.6g (0.1g saturated fat)
• Fibre: 8.5g

7. Kale Chips

Ingredients

• 3-4 kale leaves, roughly chopped into 2 inch pieces
• extra-virgin olive oil spray
• 2 tsp. cumin spice
• ½ tsp. salt

Method

• Pre-heat oven to 180 degrees Celsius. Place the kale onto a baking tray lined with baking paper.
• Lightly spray with olive oil and sprinkle with salt and cumin.
• Bake for 10-15 minutes or until kale is just crispy.
• Remove from the oven and allow to cool. Serve and enjoy!

Nutritional Information per serve: 

• Energy: 454 kJ (108 calories)
• Protein: 5.0g
• Carbohydrate: 7.0g (6.3g sugar)
• Fat: 5.3g (0.8g saturated fat)
• Fibre: 6.5g

8. A Snack Cup of Corn Kernels

Ingredients

• 130g tin of corn kernels, drained and rinsed

Method:

• Place the corn kernels into a little snack cup and nibble. They are super sweet and yummy.

Nutritional Information per serve: 

• Energy: 508kJ (120 calories)
• Protein: 3.8g
• Carbohydrate: 21.8g (4.5g sugars)
• Fat: 1.3g (0.1g saturated fat)
• Fibre: 3.5g

9. Celery with Peanut Butter

Ingredients

• 2-3 sticks of celery, washed and chopped into 3-inch-long pieces
• 2-3 tsp. natural peanut butter

Method

• Fill each celery stick with a tsp of peanut butter. Eat and enjoy!

Nutritional Information per serve: 

• Energy: 565 kJ (134 calories)
• Protein: 5.3g
• Carbohydrate: 5.1g (2.2g sugar)
• Fat 10.0g (1.5g saturated fat)
• Fibre: 2.7g

Try these vegetable snacks at home and let us know what you think!