1. Homemade low-carb Chocolate seeds & Nut Sweets

Makes 32 sweets

Each sweet:  Carb 0.75 ,  Kcals 58,

Fat 5g. Fibre 1g. Protein 2g

Ingredients

80g of 90% dark chocolate (I used Lindt)

120g Linwood Milled Flaxseed, Sunflower & Pumpkin seeds

2 heaped teaspoons (30g) Tahini Sesame Seed Spread

4 heaped teaspoons (60g) Smooth Almond Butter

4 teaspoons (20g) Cocao Nibs

Utensils – you will need a clean and empty ice cube tray, 4 small bowls, a bowl to place over a small saucepan of boiling water, a weighing scale and 2 small spoons.

Method

  1. Measure out all the ingredients in individual bowls. Add boiling water to a small jug and put the small spoon into the water so that it easily spoons the chocolate into the ice cube tray later.
  2. Melt the dark chocolate in a bowl over a saucepan of gently boiling water
  3. Add the nut butter and tahini to the melted chocolate and stir to mix them together
  4. Take the bowl off the heat and mix in the milled seeds. Stir well. Add in half the cacao nibs and mix
  5. I used a 32 ice cube tray – use the warm small spoons to add the chocolate mix to each ice cube holder and then sprinkle the remaining cacao nibs on top.
  6. Place the tray in the freezer.

A small knife inserted down one side of the sweet pops the sweet easily out of each cube.

2. Nutty grain-free Granola snack size

 

1 20g Serving:  Carb 2     Kcals 151,

Fat 14g. Fibre 3g. Protein 3g

Ingredients

See ‘Nutty grain-free Granola’ Under Breakfasts

Enjoy a snack size portion of the grain-free granola with some yogurt or berries

3. Spicy Seed Mix

Carb: 7g  kcal 166

Protein 6g Fat 12g  Fibre 9g

Ingredients

30g mixed seeds  – pumpkin, linseeds, sesame, sunflower, poppy, fennel (5C)

5g  Green Saffron Madras (usually 25g pack) (2C)

Pre-soak the seeds in water for 30 mins – 1 hour. In a small non-stick frying pan, fry the seeds, constantly agitating the pan and sprinkly with a curry spice mix (using Green Saffron packets) or some cayenne chilli, paprika, smoked paprika, ground cumin….your choice of spices. Watch them carefully. If you hear one pop, they are all done. Do not burn seeds as they contain some omega 3.

4. Dark Chocolate & blanched crispy Hazelnuts

Carb: 2g

Calories : 123

Protein 3g Fat 11g Fibre 1g

10g blanched roasted Hazelnut

10g dark Chocolate

If you like a nutty bar of chocolate, this is your snack. It is a great nibble at your desk. You decide on the dark chocolate and adjust your APP input

Lindt 70%  has 2.4g carb for 1 square in the 100g bars

Lindt 85% has 1.9g carb for 1 square

Lindt 90% has 0.9g per 1 square

4. Yogurt with Nuts, Berries & Spice

Carbs:  4g          Calories:  105 to 165 depending on yogurt choice

Fibre Protein Carb Fat
2g 4g 4g 11g

50g Whole Natural/Greek Yoghurt, 10g flaked almonds or hazlenuts

half a Passionfruit OR 40g strawberries/raspberries

sprinkle cinnamon

Buy Natural Yogurts and look for Carb per 100g of 4g or below. Full fat is ok as you will not be eating much and fat is filling. Avoid fruit yogurts and I do not recommend sweeteners.

Chop the fruit on top of yogurt and sprinkle flaked almonds or crunchy hazelnuts on top

5. Cheese, Nuts & Olives

Carbs: 0g      kcals 115

Protein 4g  Fat 11g   Fibre 2g

40g large Olives in brine

10g chunk of vintage cheddar

5g, 5 crunchy hazlenuts

Go for a strong flavoured cheddar / parmesan/stilton to hit your tastebuds and satisfy

Cheese is an excellent source of calcium but it is an animal fat so portion control carefully. Olives, like olive oil have anti-inflammatory compounds but are sulphated to preserve them.

6. Celery Stick with dip

Carbs: 2g (butter) 3g (cheese)

kcals 133 (butter) 116 (cheese)124 (tzatziki)

Protein 5g/3g  Fat 11g   Fibre 3g/1g / 0.1g

45g 1 celery stick

20g Almond Butter OR 50g cream cheese OR 50g Tzatziki

Celery is a great source of potassium. (ideal snack for high blood pressure) It suits strong flavour dips. Smear the whole stick or dip…..your choice,

7. A boiled Egg

Carbs: 0g 

kcals 84

Protein 9g  Fat 5g   Fibre 0g

64g, medium free-range egg

Eggs are a complete protein (the gold standard of all protein foods). They are filling as they have protein and fat content.

I add my egg to cold water, bring to the boil quickly, boil for 1 minute then simmer gently for 3 minutes and then leave in the water off the hob for another 3 minutes. I like my egg solid but not too hard. Run under a cold tap and store them for 4 to 5 days in a cool place.

8. Fruit

While losing weight, occasionally enjoy fruit and rely more on vegetables for your protective nutrients.

Always eat a fat or protein with fruit to reduce insulin response – e.g. nut or cheese

43g 1 passionfruit  – 2 Carb

1 fresh fig- 3 Carb

80g Blackberries/raspberries – 4 Carb

80g 1 small clementine  – 5 Carb

80g Strawberries – 5 Carb

80g Melon honeydew – 5 Carb

9. Salt ‘n Vinegar Nuts w Nibs

One Serving 30g :

3.5 Carb     Kcals 195

Protein 6.7     Fat 16.5     Fibre 2.25

100g Roasted mixed nuts( brazils,  walnuts,  macadamia, pecan, almond, hazelnut, pistachio, peanut, cashew )

75ml apple cider vinegar

10ml, half a lemon – juiced & the zest (if organic)

pink or sea salt – a fine one rather than source

20g cacao nibs

  1. Preheat oven to 400 degrees F (200 degrees C) – once it reaches this temperature, turn the oven off.

TIP: You could make another recipe like the Keto crackers which just take 15 minutes at 200 degrees and crisp up in a turned off oven.

 

  1. You can make up your own selection of nuts using their carb content as a guide to get the lowest Carb content – [Carb per 100g –  brazils 3.1g, walnut 3.3g, macadamia 4.8g, pecan 5.8g, almond 6.9g, hazelnut 6g, pistachio 8.2g, peanut 8.2g, cashew 18.6g] For this recipe I used a Supervalu 100g bag of roasted nuts and it had hazelnuts, cashews, almonds, peanuts and pecans all pre-roasted. (8.7g carb per 100g)

 

  1. If you have the time – Steep the nuts in 75ml of apple cider vinegar in a bowl for 30 mins. Steeping time is what matters most with vinegars. To hurry things along, break up the nuts lightly (use a rolling pin/ potato pounder) before dousing them in vinegar. Drain the vinegar into a saucepan.

 

  1. If you don’t have the time to steep, add the vinegar to a saucepan on high heat which burns off the water, leaving the acetic acid as residue in the saucepan. Most vinegars are about 95 percent water and 5 percent acetic acid. The flavour is the acid. Toss in the nuts (pat them dry if you steeped them) just as the last of the vinegar is evaporating, turn off the heat.

 

  1. Stir the nuts in the saucepan to cover them with the residue and add in the salt and any other flavour you would like (cayenne chilli spice, black pepper, cumin powder, ground coriander, turmeric)

 

  1. Turn off the oven. Put some parchment paper on a wire grill rack/tray and scatter the nuts on top. Add to a cooling down oven as they have already been roasted. If your nuts are not already roasted, leave the oven on and roast for 8 to 10 minutes then leave them in the cooling down oven.
  2. Cool and then add the cacao nibs. Store in an airtight container in 4 portions to avoid over-snacking. I have posted the total recipe details below as the full recipe is too big a snack and will affect weight-loss adversely.

Total Recipe: 14 Carb  Kcals 782  Protein 27   Fat 66   Fibre 9

9. Nairn Cheese Oatcake with nut butter

One Serving  : 2 oatcakes & 10g Almond butter

8 Carb     Kcals 143

Protein 5     Fat 10     Fibre 2

The oatcakes come in 4 packs of 5  so be careful to avoid overeating them.

For people who do not eat porridge these are an alternative way of getting oat fibre. It is a filling snack and easy to take with you.

9. Shop Bought Nut Pack 

One 40g pack

6 Carb     Kcals 224

Protein 6     Fat 19     Fibre 1

Comes in a few flavours – Salt and Vinegar and Buffalo

This packs included some of the high carb nuts like cashews and peanuts. But if it works for you it works and eat what you enjoy as long as you portion and log it in the APP.