We all try hard to maintain a healthy diet at home – no carbohydrates, low carbohydrates, vegan, paleo..the list goes on! But we break ‘our’ rules often when we are in a rush, or when we travel.

Candy bars, cola drinks, extra cheesy pizza, and burgers all sabotage our efforts to maintain good health. However, this need not be the case as there are so many healthy ways to fill up the tummies.

Here are recipes of five healthy snacks which are easy to make, delicious and perfect for traveling.

Orange and Vanilla Protein Truffles

Truffles are a good pack-n-go food option. They are easy to make and taste amazing. Adding protein powder adds that much needed healthy ‘kick’ to the recipe. The protein-packed truffle recipe here has a little citrus twist that will make this even better.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup vanilla whey protein powder
• 1/2 cup vanilla pea protein powder
• 1/4 cup honey (this may differ according to personal taste)
• 2/3 cup grounded almonds
• 2 tsp orange extract

Directions:

1. Place all the ingredients in a food processor and blend until they are mixed properly.
2. To get the desired consistency, more protein powder or milk may need to be added. If the mixture is too sticky, add more protein powder. If it’s too dry, add milk.
3. After all the ingredients are mixed nicely, taste test to make sure the sweetness level is to your liking.
4. Then form 1 inch balls from the batter and put them in the refrigerator for some hours or overnight to set.
   This will make almost 20 truffles.

Nutrition Facts:

Serving size: 1 truffle
Amount per serving:

Calories 75
Protein 6g
Total Carbs 5g
Total Fat 4g

Apple-Cinnamon Protein Bars

Protein bars are a great source of protein, and adding fruit will increase the taste. This low carb protein bar recipe is full of taste and flavor.

Ingredients:

• 1 cup protein powder
• 1/2 cup almond meal or flour
• 2 tsp baking powder
• 1/4 tsp salt
• 2 tsp cinnamon, crushed
• 1/4 tsp nutmeg
• 1/4 tsp allspice
• 3 egg white
• 1/2 cup fat-free cottage cheese
• 1 tsp vanilla extract
• 1 medium apple, grated

Directions:

1. Prepare an 8×8 inch Pyrex dish with non-sticky spray. Pre-heat the oven to 350 degrees.
2. In a large bowl, combine all the dry ingredients, that is, protein powder, almond meal, baking powder, cinnamon, salt, nutmeg, allspice and mix them well.
3. Take another bowl and combine egg whites, cottage cheese, vanilla and some zero-cal sweetener and mix them nicely. Now add the dry-ingredient mixture and mix properly.
4. Add the grated apple and mix again.
5. Pour the mixture in the dish and bake this for 25-30 minutes
6. After baking, let them cool a little and then cut them into small squares.

Nutrition Facts Per Serving:

Calories 64
Protein 8g
Total Carbs 4g
Total Fat 2.4g

Chocolate Peanut Butter Pancake

Who doesn’t love chocolate? Combine that with peanut butter = heavenly. But what about calories and carb? No need to worry. This super yummy chocolate peanut butter pancake contains less carb and more protein which is good for your health. Another thing, kids are going to love these!

Ingredients:

• 1 cup egg whites (from 6 medium size eggs)
• 2 tbsp cocoa powder
• 2 tbsp raw coconut flour
• 2 tbsp peanut butter
• 2 tsp baking powder

Directions:

1. Take all the ingredients in a bowl and mix them well. It should form a thick batter.
2. Heat a pan and grease it slightly with oil.
3. Pour the batter on the pan and wait to see bubbles before you flip it over.
4. Then flip it and cook until the other side is done.
5. Carry peanut butter with you and serve the pancake with it.

Nutrition Facts Per Serving:

Calories 342
Protein 47g
Total Carbs 25g
Total Fat 17g

Bite Size Broccoli Tots

Bite size munchies are my all-time favourite travel snacks. But the potato makes the snack a little too high in carbs, and the butter makes it a little too high in fat!

Here is a recipe which replaces the potato with broccoli, packing it full of essential nutrients and vitamins. It makes the broccoli so tasty that nobody can say no to this.

Ingredients:

• 1 broccoli head, chopped into small equal size pieces
• 2 eggs
• 1/2 cup onion, finely chopped
• 1 cup fat free cottage cheese
• Salt and pepper, according to taste
• 1/4 cup breadcrumbs
• Muffin cup, mini muffin tray
  
  
  

Directions:

1. Start by pre-heating the oven to 400 degrees.
2. Boil the broccoli without salt for 5-6 minutes. Boiling these without salt will keep their color. They should be soft after boiling. Drain them and let them cool.
3. Use paper towel to absorb the moisture from the boiled broccoli. Lay paper towel first and then place the broccoli on the top and then put another paper towel on the top of veggies. After the moisture is absorbed, chop them into smaller pieces.
4. Combine all the ingredients with broccoli in a large bowl. Add salt and pepper according to your taste.
5. Prepare the muffin tray by placing muffin cups and fill them with the batter. Use spoon to push the batter in the cups gently.
6. Bake for 18-20 minutes. The top should be light golden. If they do not stay in shape when they are taken out, bake for another 2 minutes. This will make them crispier.

Nutrition Facts per Serving:

Calories 61
Protein 5g
Total Carbs 2g
Total Fat 1g

Salmon Frittatas

Salmon is considered as one of the healthiest foods. It is a great source of vitamin B3, B12, D, omega-3 fat and protein. Combining this with egg will make it a perfect protein-packed food. The delicious recipe of smoked salmon frittatas is given here:

Ingredients:

• 4 oz smoked salmon, cut into 1/4 inch pieces
• 6 large eggs
• 8 large egg whites
• 1 tbsp extra-virgin olive oil
• 1/4 cup diced onion
• 1/2 tsp salt
• 1/8 tsp pepper
• 4 tbsp 1% milk
• 3 oz 1/3-less-fat cream cheese, cubed

Directions:

1. Pre-heat oven to 325 degrees. Take 6 ramekins and lightly coat them with oil.
2. Heat oil on a pan. Sauté onion for 2-3 minutes. Season it with salt and pepper, and add salmon. Cook for a few minutes and then let it cool.
3. Take the eggs, egg whites, and milk in a bowl and mix. Add cream cheese and mix well.
4. Take a ramekin and add 2 table spoons of salmon mixture in it. On the top add the egg mixture and fill ¾ portion of each ramekin.
5. Place the ramekins on baking sheets and bake them for 25 minutes.
6. Check them with a toothpick. If it comes out clean after inserting it in the frittatas then they are done.

Nutrition Facts Per Serving:

Calories 179
Protein 17g
Total Carbs 3g
Total Fat 11g

We always want to hear fresh ideas – what are your favourite lo-carb, hi-protein snacks?

Visit the PureVitality Nutrition Concepts Pte Ltd page to find out more about Karen's business.