Healthy Snacks Part III

9. Linseed (Flaxseed)

Why Eat Them?
* Fibre rich to help maintain healthy digestion and bowels
* High in soluble fibre which research shows may help lower cholesterol
* Rich in lignans, used by the body to produce compounds called phytoestrogens which may help regulate certain hormone levels
* Good source of calcium, iron, and zinc

How To Eat/Use Them
* Eat straight from the packet
* Add to baking or cooking recipes such as scones or stews
* Add to yoghurts or soups to enhance texture, flavour and dietary value


10. Macadamias

Why Eat Them?
* Low in sodium
* High in monounsaturated (good) fat
* Cholesterol free
* Good source of nutrient (potassium 410mg per 100g); phosphorus (200mg per 100g);
magnesium (120mg per 100g); and calcium (62mg per 100g)

How To Eat/Use Them
* Great for snacking on
* eat as a healthy hunger busting snack instead of crisps or chocolate
* Add to cereals or make your own muesli by mixing rolled oats, bran, seeds, dried fruit and macadamias
* Use chopped in yoghurts, baked goods, pasta, risotto, stir fries or Asian style cuisine


11. Pistachios

Why Eat Them?
* One of the lowest fat nuts
* Have dense levels of eight essential nutrients – thiamin, vitamin B6, copper, manganese, potassium, fibre, phosphorus and magnesium in 100g of shelled nuts
* Contain more lutein, beta-carotene and zeaxanthin than any other nut

How To Eat/Use Them
* Great for snacking on – shelling them helps extend the snack experience!
* A 30g serving makes a healthy snack for only 87 calories and has more 30 different vitamins, minerals and other beneficial nutrients
* Can be chopped up and sprinkled over cereals, yoghurt or added to muesli
* Combine well with chocolate in many pudding recipes


12. Prunes

Why Eat Them?
* Rich source of fibre. The insoluble fibre provides food for “friendly” bacteria in the large intestine
* High in antioxidants, essential for countless processes in the body
* Virtually fat free
* High in minerals and good source of iron

How To Eat/Use Them
* Great for snacking on
* Can be eaten straight from the packet
* Add to cereals, porridge or yoghurt or eat with hot custard
* Add chopped & pitted to recipes, smoothies & juices