3 quick and easy health-boosting spread recipes

They can make for a scrumptious light lunch or a quick snack to top up your nutrients for the day


Entertainment Desk October 17, 2018
PHOTO: BBC

Snacking is a habit everyone has in common. However, it doesn't always have to be bad. Granted, it's much easier to nibble on something out of a packet but it's not really good for you, is it?

So, as compiled from Get The Gloss, here are three quick and easy spread on recipes - complete with all the nutritional info - that'll help you stay away from the processed goods and get you closer to acing your health game.

They can make for a scrumptious light lunch or a quick snack to top up your nutrients for the day. All you have to do is blitz the ingredients together with a drizzle of oil for a mere 30 seconds and serve on flat or rye bread.

1. Spinach and cashew


PHOTO: GET THE GLOSS PHOTO: GET THE GLOSS

Spinach is rich in vitamin C while cashew nuts are high in protein. Therefore, pairing the two together makes for a delicious, immune-boosting spread.

Serves: 1

Prep time: 10 minutes

Ingredients:

85g spinach leaves, steamed and squeezed to remove excess moisture

60g cashew nuts

1⁄2 tsp grated nutmeg

salt and freshly ground black pepper

Nutritional info per serving:

Kcals 373, Fat 29g, Saturated fat 6g, Carbohydrates 10.5g, Sugar 2.5g, Sodium 34mg, Fibre 3.5g, Protein 15g, Cholesterol 0mg.

2. Avocado and feta

PHOTO: TASTE PHOTO: TASTE

Avocados contain essential nutrients such as folate, potassium, and magnesium. They are also high in monounsaturated fats, thought to play a role in reversing insulin resistance to regulate blood sugar levels. Feta, on the other hand, provides calcium for bone health.

Serves: 1-2

Prep time: 5-10 minutes

Ingredients:

1 avocado, peeled and pitted

30g feta

11⁄2 tbsp coriander leaves

freshly ground black pepper

Nutritional info per serving:

Kcals 187, Fat 18g, Saturated fat 5g, Carbohydrates 1.5g, Sugar 0.5g, Sodium 154mg, Fibre 3.5g, Protein 4g, Cholesterol 10.5mg.

3. Tofu and olive


PHOTO: FOOD MAG PHOTO: FOOD MAG

Tofu is made up of all the eight essential amino acids. These acids form the building blocks of protein, vital for cell renewal. Olives add antioxidant benefits along with anti- inflammatory polyphenols.

Serves: 2-3


Prep time: 5-10 minutes

Ingredients:

140g (5oz) tofu, broken into chunks

1 tbsp extra virgin olive oil

1 lemon, juice and rind

30g (1oz) olives, pitted and sliced

10g (1⁄4oz) walnuts

30g (1oz) cherry tomatoes, halved

2 spring onions, sliced 1⁄4 tsp dried chilli

1⁄4 tsp turmeric

Nutritional info per serving:

Kcals 132, Fat 10.5g, Saturated fat 1.5g, Carbohydrates 2g, Sugar 1.5g, Sodium 140mg, Fibre 1.7g, Protein 7g, Cholesterol 0mg.

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