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Recipe
Why Tiffiny Hall wants you to snack (+ 3 snacklicious bars to make)
Tiffiny Hall believes snacking will help you reach your health goals. She shares her 'snackology' plus 3 recipes for healthy power bars for optimal snacking enjoyment.
By Tiffiny Hall
My ‘snackology’ (snacking philosophy) is this: healthy snacks such as the ones in my new book Power Snacks won’t hinder your progress or stop you from reaching your goals. In fact, they’ll help you get there! A treat snack will never hurt your progress, but a binge will. This is why I always include snack treats in my meal plans. I know that if I don’t, that badass binge monster will come out and wreak havoc.
I’m a big believer in the power of saying, ‘I am allowed.’ It stops that dangerous all-or-nothing mentality from taking hold. How often you snack is a personal decision. I aim to stick to three main meals and two to three snacks a day (depending on my energy output). On high-energy days when I have a lot on, I find the right number of snacks for me is three: one mid-morning and one in the afternoon, plus a post-workout snack. This gets me through all the slumps.
Three meals and three snacks; it’s my perfect power source. I believe that a balanced approach always wins — eating too much or too little can deplete your health, wellbeing and energy levels. So, listen to your body and stick with what works for you. Aim to eat every four to six hours, try not to go too long without protein and don’t buy into any fads.
Previously, poor old snacks have only ever featured as a single chapter in my recipe books, or as a side note; but in Power Snacks, my friends — due to popular demand — they are the main event. Roll out the red carpet, we’re celebrating them in all their delicious glory. Let these recipes teach you how to eat mindfully, how to snack healthily and how good a treat every now and then is for the soul. My hope is that you enjoy every single bite. Now, enough from me.
Let’s snack! Tiff XO
Chewy raspberry oat bars recipe
Ingredients to make chewy raspberry oat bars recipe
MAKES 6
PREP TIME 10 minutes
COOK TIME 20 minutes
60 g (2¼ oz/¼ cup) unsweetened apple sauce
60 ml (2 fl oz/¼ cup) maple syrup
1 ripe banana, mashed
1 teaspoon natural vanilla extract
160 g (5 2/3 oz) rolled (porridge) oats, or quinoa flakes if gluten free
2 tablespoons chia seeds
100 g (3½ oz) raspberries
How to make chewy raspberry oat bars recipe
Preheat the oven to 160°C (320°F). Line a square 20 cm (8 inch) baking tin with baking paper. Combine the apple sauce, maple syrup, banana and vanilla in a bowl. Add the oats and chia seeds, and mix to combine. Gently fold through the raspberries and transfer the mixture to the prepared tin. Press down gently with the back of a spoon to even out and smooth the top. Bake for 20 minutes then cool completely on a wire rack before cutting into 6 bars.
Apricot coconut energy bars recipe
Ingredients to make apricot coconut energy bars recipe
MAKES 18
PREP TIME 10 minutes
1 tablespoon chia seeds
170 g (6 oz) dried apricots (look for ones with no added sugar)
155 g (5½ oz/1 cup) raw cashew nuts
85 g (3 oz/1½ cups) coconut flakes
½ teaspoon salt
55 g (2 oz/¼ cup) coconut oil, melted
How to make apricot coconut energy bars recipe
Soak the chia seeds in 60 ml (2 fl oz/¼ cup) water for 10 minutes. Meanwhile, line a square 20 cm (8 inch) baking tin with baking paper. Combine all of the ingredients in a food processor and blitz until a sticky paste forms. Pour the mixture into the prepared tin and flatten out so the mixture is even. Place in the freezer for 2–3 hours to set, then cut into 18 bars and store in an airtight container in the fridge for up to a week, or in the freezer for up to 3 months.
Choc dipped almond and pepita bars recipe
Ingredients to make choc dipped almond and pepita bars recipe
MAKES 16
PREP TIME 15 minutes
COOK TIME 30 minutes
145 g (5¼ oz/1 cup) white sesame seeds
75 g (2 2/3 oz/½ cup) pepitas (pumpkin seeds)
155 g (5½ oz/1 cup) coarsely chopped almonds
70 g (2½ oz/¼ cup) natural, crunchy peanut butter
175 g (6 oz/½ cup) honey
¼ teaspoon salt
50 g (1¾ oz) dark chocolate (70%)
How to make choc dipped almond and pepita bars recipe
Preheat the oven to 180°C (350°F) and line an 18 cm (7 inch) square cake tin with baking paper. Line a baking tray with baking paper and place in the freezer. Toss the seeds and almonds in a large bowl.
Heat the peanut butter, honey and salt in a small saucepan over medium heat, stirring, until combined and melted together. Pour the warm honey mixture into the bowl of seeds and nuts, and mix through, ensuring all are well coated.
Transfer to the prepared tin and press the mixture firmly down with a spatula. Bake for 25 minutes, or until dark golden. Cool completely in the tin then place in the freezer until completely firm. Cut into 16 bars. Meanwhile melt the chocolate in a heatproof bowl and microwave for 30 seconds at a time, stirring in between, until melted and smooth.
Alternatively, use the double-boiler method on page 73. Dip the bars in the chocolate, allowing any excess chocolate to drip off, then place on the chilled baking tray and refrigerate until set. Store in an airtight container in the fridge.
Images and text from Power Snacks by Tiffiny Hall, photography by Bret Parker Jones, Loup, Ren Pidgeon, Jeremy Simons. Murdoch Books.
Bake these with love: