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HEALTHY SNACKS RECIPE BOOK

OVER 60

EASY &

DELICIOUS

RECIPES

{2}THE HEALTHY MUMMY – HEALTHY SNACKS RECIPE BOOK

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and Treaties. Any unauthorized reprint or use of this material is

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written permission from the author/publisher.

Disclaimer: This material is for information only and not intended

to replace the advice of a medical professional.

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CONTENTS• Welcome letter ................................................5

Snacks Basics• Your body & snacking .....................................7• Handbag bites under 50 calories ....................8• Handbag bites between 50-100 calories ........9

Something Sweet• Almond & rice pudding.................................11• Cranberry & tahini fudge ...............................12• Homemade chocolate ice cream ..................13• Homemade apple jelly ..................................14• Strawberry soup ............................................15• Kiwifruit ice cream .........................................16• Fruit nigiri .......................................................17• Chocolate hummus ........................................18• Top deck fudge .............................................19• Creamy raspberry mango sorbet ...................20• Mini apple & blueberry crumble ...................21• Choc mint creams ..........................................22

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Something Savoury• Flourless parmesan & seed crackers ..............24• Spinach & artichoke dip with pita chips ........25• Spiced chickpeas ..........................................26• Mexican layer dip ..........................................27• Cauliflower dip with veggie sticks .................28• Hidden veggie sausage rolls ..........................29• Curried egg in pappadums ............................30• Cucumber s’mores with cream cheese,

smoked salmon & dill ....................................31• Rosemary & flaxseed crackers .......................32• Sun-dried tomato gnocchi stacks ..................33

Muffins & Cookies• Pistachio & oat biscuits .................................35• Mini chia & orange muffins ............................36• Grain-free banana bread muffins ...................37• Peanut butter cookies ...................................38• Flourless banana & blueberry muffins ............39• Quinoa cookies .............................................40• Seed & oat mini muesli bars ..........................41• Anzac biscuits ................................................42• Corn & chive muffins ......................................43• Passionfruit muffins ........................................44• Peanut butter & vanilla cookies .....................45• Spiced apple & sultana muffins .....................46• Wholemeal & choc chip muffins ....................47















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Five-Minute Wonders• Grilled zucchini with mint ..............................49• Berry & banana snack plate ...........................50• Choc-almond dates .......................................51• Peanut butter dates .......................................52• Apple & almond snack plate .........................53• Ricotta crostini ...............................................54• Ricotta & carrot on crackers ..........................55• Spring onion dip ............................................56• Apple & celery crackers ................................57• Apple stack ...................................................58• Coconut date delights ...................................59

Bliss Balls• Coconut choc truffles ....................................61• Banana oat balls ............................................62• Lemon & coconut bliss balls..........................63• Choc mint fudge balls ....................................64• Choc nut quinoa balls ....................................65• Coconut apricot protein balls ........................66• Coconut maple bliss balls ..............................67• Strawberry cheesecake balls .........................68• Hot cross bliss balls .......................................69• 'Nutella' bliss balls ..........................................70• Cookie dough bliss balls ................................71• Weet-Bix balls ................................................72• Bounty bites ..................................................73






Welcome to The Healthy Mummy HEALTHY SNACKS RECIPE BOOK.

Living a healthy lifestyle can be so easily sabotaged by the wrong snack choices: excessive quantities, low-quality junk foods and mindless grazing – a habit we can so easily fall into, especially when sleep deprived!

All of this gives snacks a bad rap. However, at The Healthy Mummy, we believe that snacks can be more friend than foe; it’s all about snacking smarter. The right snacks, made with quality ingredients, in reasonably sized portions, can keep your metabolism firing at maximum efficiency and help to fulfill your body’s nutritional requirements.

This book has more than 100 recipes and grab-and-go snack ideas, from savoury nibbles and delicious dips, to decadently sweet treats. All of them are quick and easy to prepare – perfect for hungry and time-poor mums!

We hope you enjoy the recipes in this book and find it useful in your journey toward a healthier lifestyle.

Rhianand The Healthy Mummy team

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Get to know the general rules of healthy snacking so you can enjoy between-meals treats without undoing all your good work.

SNACKS BASICS8 8 8 8 8 8 8 8 8


8 8 8 8 8 8 8 8 8 8 8 8 8SNACKS BASICS

Your Body & Snacking

Healthy snacks keep your metabolism firing and give you energy to get to your next main meal. Our bodies need a wide range of food and nutrients for energy and to be healthy; snacks can help us fulfill our nutritional requirements, without which you might feel low in energy, grumpy and hungry all the time! Plus, if you are breastfeeding, it is crucial for your milk supply to consume enough vitamins and minerals from the foods you eat, as well as enough calories according to your basal metabolic rate (BMR).

By boosting your metabolism and energy levels, snacking can be a fantastic tool for achieving and maintaining a healthy weight. But there is a big difference between healthy and unhealthy snacks. If you eat processed junk food, it will not help your health, energy or weight loss, but if you choose healthy snacks, you will give your health and weight loss a boost and you won't suffer that feeling of deprivation common to dieters.

The key to successful snacking is to make sure you plan ahead and have the right foods in your kitchen. The minute you are disorganised and run out of good foods, you will risk falling off the healthy eating wagon, which is why we always advise you not to keep any processed junk in your house.

The following pages contain our guide to healthy snacking. We want to help you learn about the calorie content of snacks so you can make informed choices, plus give you lots of ideas of tasty foods to snack on, so you can enjoy nutritious treats throughout the day as part of your healthy eating plan. Try this...

The Healthy Mummy Dark Chocolate Treats are available in whole almond or mint essence. At just 150 calories (628kJ) per 30g serve, they are the perfect choice when you need a chocolate treat.


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Handbag Bites Under 50 Calories

The following snacks are perfect for busy mums on the go – instead of reaching for that chocolate bar on the shelf, reach into your handbag for something healthy! All snacks listed are best kept in an airtight container or storage bag, rather than rolling around in the bottom of your handbag.

3 dried apricots ................................................. 38 cals (159kJ)1 tbsp sultanas .....................................................................48 cals (201kJ)1 cup air-popped popcorn ................................ 31 cals (130kJ)15 cherries ...........................................................................45 cals (188kJ)75g fresh mango ................................................. 41 cals (172kJ)1 kiwifruit ...............................................................................39 cals (163kJ)130g fresh fruit salad .......................................... 48 cals (201kJ)10 seedless grapes.............................................................40 cals (167kJ)150g strawberries ............................................... 39 cals (163kJ) 1 small apple ........................................................................45 cals (188kJ)1 medium grapefruit ........................................... 46 cals (192kJ)1 cup chopped papaya ...................................................48 cals (201kJ)1/2 large pear ....................................................... 48 cals (201kJ)100g fresh pineapple .........................................................43 cals (180kJ)150g rockmelon ................................................. 44 cals (184kJ)1 small peach .......................................................................36 cals (151kJ)10 green olives in brine ...................................... 42 cals (176kJ)1/2 banana .............................................................................45 cals (188kJ)1 mandarin .......................................................... 40 cals (168kJ)1 plum ...................................................................................37 cals (155kJ)7 almonds ........................................................... 50 cals (209kJ)


8 8 8 8 8 8 8 8 8 8 8 8 8SNACKS BASICS

Handbag Bites Between 50-100 Calories 2 cups snow peas ............................................... 71 cals (296kJ)28g low-fat mozzarella with 1 cup of cherry tomatoes and fresh basil .....................................100 cals (418kJ)50g frozen yoghurt ........................................... 100 cals (418kJ)1/4 cup low-fat yoghurt, 1/2 cup mixed berries ..............90 cals (377kJ)1 roasted skinless chicken drumstick ................. 76 cals (317kJ)14 almonds ..........................................................................98 cals (410kJ)5 squares dark chocolate ................................... 85 cals (356kJ)10 raw, unsalted cashews ................................................88 cals (368kJ)1 boiled egg ....................................................... 73 cals (305kJ)2 crackers with 1 tbsp peanut butter .............................93 cals (389kJ)20 olives in brine ................................................ 84 cals (353kJ)2 cups watermelon chunks ...............................................66 cals (276kJ)1 apple ............................................................. 100 cals (418kJ)200ml freshly made carrot juice .......................................60 cals (250kJ)3 celery sticks with 3 tbsp light cottage cheese ........................................... 53 cals (222kJ)30g natural organic licorice ...............................................98 cals (410kJ)55g low-fat cottage cheese with 55g blueberries ........................................... 76 cals (318kJ)1 carrot with 2 tbsp extra light mayo and fresh chives ..................................................................65 cals (272kJ)


When hunger strikes, sometimes only a sweet treat will do. Satisfy your sweet tooth without guilt with these healthy desserts.

SOMETHING SWEET8 8 8 8 8 8 8 8 8


Almond & Rice Pudding■ SERVES 4 ■ CALORIES PER SERVE: 125 (526KJ) NUTRITION INFORMATION ■ PROTEIN: 1.8G ■ TOTAL FAT: 6.6G ■ SATURATED FAT: NIL ■ FIBRE: 2.3G ■ CARBOHYDRATES: 10.3G ■ TOTAL SUGAR: 0.9G ■ FREE SUGAR: NIL

Ingredients• 1 cup basmati rice (uncooked)• 2 tbsp Natvia • 1/2 tsp vanilla extract• 1/2 tsp cinnamon• salt• 3 cups unsweetened almond milk

Method1. Rinse the rice well, then place in a medium-sized saucepan.

Add Natvia, vanilla, cinnamon, a pinch of salt and 1 cup of the almond milk.

2. Cook over a low heat for 5 minutes, stirring occasionally, until milk has absorbed. Gradually add remaining almond milk, 1/2 cup at a time, allowing the milk to absorb before adding more.

3. Once the rice is thick and creamy (after around 20 minutes of cooking), allow to cool, then stir through any remaining almond milk. Divide between 4 bowls to serve.

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Cranberry & Tahini Fudge■ SERVES 9 ■ CALORIES PER SERVE: 156 (657KJ) NUTRITION INFORMATION ■ PROTEIN: 3G ■ TOTAL FAT: 13.2G ■ SATURATED FAT: 4.8G ■ FIBRE: 2.8G ■ CARBOHYDRATES: 6.4G ■ TOTAL SUGAR: 5.4G ■ FREE SUGAR: NIL

Ingredients • 1/2 cup tahini • 1/2 cup medjool dates, pitted• 2 tbsp coconut oil, melted • 1/4 cup dried cranberries • 2 tsp chia seeds

Method1. Line a slice tin with baking paper.2. Place dates, tahini and coconut oil in a food processor and

process until smooth. Stir through dried cranberries.3. Pour mixture into prepared tin. Smooth the top and sprinkle

with chia seeds.4. Refrigerate for 2 hours or until set. Slice into 9 pieces. Store

leftovers in an airtight container in the fridge for up to 1 week, or in the freezer for up to 2 weeks.

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Homemade Chocolate Ice Cream■ SERVES 1 ■ CALORIES PER SERVE: 238 (1001KJ) NUTRITION INFORMATION ■ PROTEIN: 7.6G ■ TOTAL FAT: 14.2G ■ SATURATED FAT: 9.3G ■ FIBRE: 1.9G ■ CARBOHYDRATES: 20.2G ■ TOTAL SUGAR: 15.6G ■ FREE SUGAR: 1G

Ingredients • 1 tbsp Natvia • 1 tbsp cacao/cocoa powder • 1/2 cup reduced-fat milk • 1/2 banana • 1 tbsp reduced-fat cream • 1/4 tsp vanilla extract • salt• 2 tsp dark chocolate bits • 1/2 tsp desiccated coconut

Method1. Place Natvia, cacao/cocoa powder and a quarter of the milk

in a saucepan. Heat over a medium heat, stirring constantly until Natvia and cacao/cocoa are dissolved. Remove from heat.

2. Blitz banana, remaining milk, cream, vanilla and a pinch of salt in a blender. Slowly pour in the warm cacao/cocoa mixture and blend until smooth.

3. Place ice cream mixture in a freezer-proof container and freeze for 4-6 hours or until firm.

4. Allow to soften at room temperature for 20 minutes before serving. Sprinkle with chocolate bits and coconut to serve.

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Homemade Apple Jelly■ SERVES 1 ■ CALORIES PER SERVE: 208 (876KJ) NUTRITION INFORMATION ■ PROTEIN: 13.6G ■ TOTAL FAT: NIL ■ SATURATED FAT: NIL ■ FIBRE: NIL ■ CARBOHYDRATES: 38.6G ■ TOTAL SUGAR: 38.6G ■ FREE SUGAR: 11.7G

Ingredients • 1 cup fresh apple juice • 3 tsp lemon juice • 1 tbsp powdered gelatine • 2 tsp honey

Method1. Combine apple and lemon juices. Divide mixture in half.2. Add powdered gelatine to one portion of juice and set aside.3. Place second portion of juice in a saucepan with the honey.

Bring to the boil, then add to the cold juice mixture and stir to dissolve the gelatine.

4. Pour liquid into a shallow dish or jelly mould. Refrigerate for 2-3 hours or until completely set, then serve.

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Strawberry Soup■ SERVES 1 ■ CALORIES PER SERVE: 261 (1094KJ) NUTRITION INFORMATION ■ PROTEIN: 10.5G ■ TOTAL FAT: 11.7G ■ SATURATED FAT: 3.4G ■ FIBRE: 4.1G ■ CARBOHYDRATES: 25G ■ TOTAL SUGAR: 25G ■ FREE SUGAR: 17G

Ingredients • 1/2 cup reduced-fat Greek natural yoghurt • 2 tbsp fresh orange juice • 2 tsp honey • 1/2 punnet strawberries, thinly sliced • 1 tbsp sliced mint leaves • 1 tbsp lime juice • 1 tbsp chopped walnuts

Method1. In a bowl, whisk together yoghurt, orange juice and half of

the honey until well combined.2. In a separate bowl, combine sliced strawberries, mint, lime

juice and remaining honey.3. Refrigerate both bowls for 2 hours, stirring a couple of times.4. To serve, spoon yoghurt onto strawberries and swirl through.

Top with chopped walnuts.

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Kiwifruit Ice Cream■ SERVES 4 ■ CALORIES PER SERVE: 106 (449KJ) NUTRITION INFORMATION ■ PROTEIN: 1.6G ■ TOTAL FAT: 5.3G ■ SATURATED FAT: 4.5G ■ FIBRE: 2.6G ■ CARBOHYDRATES: 12.2G ■ TOTAL SUGAR: 11.5G ■ FREE SUGAR: 2G

Ingredients • 3 ripe kiwifruit • 2 tsp coconut sugar • 1 banana, mashed • 100g coconut cream

Method1. Peel kiwifruit and either mash or blitz in a blender until pureed.2. Add sugar to puree and stir to combine. Cover and refrigerate

for 40 minutes.3. Add mashed banana and coconut cream to the kiwifruit

mixture. Gently mix with a rubber spatula. Pour the mixture into a freezer-proof container and freeze overnight.

4. Allow the ice cream to sit at room temperature for around 20 minutes before serving. Divide between 4 bowls to serve.

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Fruit Nigiri■ SERVES 2 ■ CALORIES PER SERVE: 204 (854KJ) NUTRITION INFORMATION ■ PROTEIN: 3.5G ■ TOTAL FAT: 3.2G ■ SATURATED FAT: 2.6G ■ FIBRE: 3.4G ■ CARBOHYDRATES: 37G ■ TOTAL SUGAR: 6.2G ■ FREE SUGAR: NIL

Ingredients • 1/4 cup brown rice (uncooked) • 1/2 tsp vanilla extract • 2 tbsp reduced-fat coconut milk • 1/2 kiwifruit • 50g strawberries

Method1. Cook rice as per packet directions.While rice is still hot, add

vanilla and coconut milk, and stir with a large metal spoon until rice is very sticky and cool to the touch.

2. Divide rice into 6 portions, about 1 tablespoon each, and gently press into bite-sized pieces.

3. Thinly slice kiwifruit and strawberries and layer over coconut rice. (Note: you could substitute other soft fruit, such as mango or banana.) Divide pieces between 2 plates to serve.

4. Store leftovers in an airtight container in the fridge for 1-2 days.

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Chocolate Hummus■ SERVES 6 ■ CALORIES PER SERVE: 172 (720KJ) NUTRITION INFORMATION ■ PROTEIN: 3.4G ■ TOTAL FAT: 4.8G ■ SATURATED FAT: 0.3G ■ FIBRE: 5.8G ■ CARBOHYDRATES: 21.3G ■ TOTAL SUGAR: 22G ■ FREE SUGAR: 2.7G

Ingredients • 1/4 cup hazelnuts• 5 dried dates, pitted • 2 tbsp water • 160g tinned chickpeas, rinsed & drained• 1 tbsp cacao/cocoa powder • 1 tbsp maple syrup • 1 tsp vanilla extract • 1/4 tsp cinnamon • 6 apples, sliced

Method1. Place hazelnuts in a food processor and pulse for 1 minute

or until ground to a fine meal.2. Add remaining ingredients, except apples, and process

until smooth.3. Divide hummus into 6 portions and serve each with 1 sliced

apple for dipping.

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Top Deck Fudge■ SERVES 8 ■ CALORIES PER SERVE: 108 (452KJ) NUTRITION INFORMATION ■ PROTEIN: 3G ■ TOTAL FAT: 7.8G ■ SATURATED FAT: 4.8G ■ FIBRE: 1.9G ■ CARBOHYDRATES: 6.1G ■ TOTAL SUGAR: 5.1G ■ FREE SUGAR: NIL

Ingredients • 2 tbsp boiling water • 3 dried dates, pitted • 2 tbsp almond butter • 2 tbsp coconut oil, melted • 1/4 cup cacao/cocoa powder • 1/4 cup instant milk powder • 1/2 tsp vanilla extract • 2 tbsp reduced-fat ricotta cheese

Method1. Line a small baking dish or plastic container with baking paper.2. Pour half the boiling water over the dates and set aside to

soak for 5 minutes.3. Place dates and soaking water in a food processor, add the

almond butter and half the coconut oil and blend until smooth. Stir through cocoa powder to create a thick paste.

4. Use lightly oiled fingers to press chocolate paste into the prepared container and refrigerate.

5. To make top layer, clean the food processor. Dissolve milk powder in remaining boiling water, then place in the food processor with ricotta, vanilla and remaining coconut oil. Blend until thick and smooth.

6. Pour vanilla layer over chocolate base, smooth surface and refrigerate for at least 4 hours or overnight until set.

7. Slice into 16 pieces (2 squares per serve). Store in the fridge for up to 3 days or freeze for up to 1 month.

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Creamy Raspberry Mango Sorbet■ SERVES 1 ■ CALORIES PER SERVE: 156 (656KJ) NUTRITION INFORMATION ■ PROTEIN: 6.6G ■ TOTAL FAT: 0.7G ■ SATURATED FAT: 0.2G ■ FIBRE: 8.8G ■ CARBOHYDRATES: 24G ■ TOTAL SUGAR: 23.5G ■ FREE SUGAR: NIL

Ingredients • 1/2 cup raspberries (fresh or frozen)• 1/2 mango, frozen • 1/4 cup reduced-fat Greek natural yoghurt

Method1. Place fruit and yoghurt in a food processor and process on high

until smooth and creamy, scraping down the sides as needed.2. Serve immediately or place in an airtight container and freeze

for 1 hour or until firm. If serving from frozen, allow sorbet to sit on the bench for a few minutes before scooping into a bowl.

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Mini Apple & Blueberry Crumble■ SERVES 1 ■ CALORIES PER SERVE: 261 (1093KJ) NUTRITION INFORMATION ■ PROTEIN: 3.5G ■ TOTAL FAT: 8.3G ■ SATURATED FAT: 3.1G ■ FIBRE: 5.3G ■ CARBOHYDRATES: 24G ■ TOTAL SUGAR: 16.4G ■ FREE SUGAR: 11.7G

Ingredients • 1/2 apple, cored & diced • 1/4 cup blueberries (fresh or frozen) • 1/4 cup water • 1 tbsp plain wholemeal flour • 2 tbsp rolled oats • 1/4 tsp cinnamon • 2 tsp honey • 1/2 tsp butter, melted

Method1. Preheat oven to 180°C. 2. Place apple and water in a microwave-safe bowl. Microwave

on high for 5 minutes or until apples have softened. Stir through blueberries, then transfer fruit and juices to a small baking dish.

3. Combine honey and butter in a separate bowl. Add oats, flour and cinnamon, and stir to form a biscuit-style dough.

4. Arrange oat dough over fruit and bake for 10-15 minutes until golden.

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Choc Mint Creams■ SERVES 1 ■ CALORIES PER SERVE: 175 (733KJ) NUTRITION INFORMATION ■ PROTEIN: 2G ■ TOTAL FAT: 11G ■ SATURATED FAT: 8G ■ FIBRE: 1G ■ CARBOHYDRATES: 18G ■ TOTAL SUGAR: 15G ■ FREE SUGAR: 8.5G

Ingredients • 1 tbsp chilled coconut cream• 1/4 tsp peppermint extract• 1/4 tsp maple syrup • 1/8 tsp vanilla extract• 25g dark chocolate (70%)

Method1. Combine all ingredients except chocolate and mix well.2. Pour mixture into 3 silicone mini muffin moulds, or alternatively,

line a regular mini muffin tin with paper cases or baking paper for easy removal. Place moulds into the freezer for 1 1/2 hours or until cream has set.

3. Melt chocolate in microwave or in a heat-proof bowl over a pan of simmering water. Set aside to cool slightly.

4. Gently remove frozen mint creams from moulds. Quickly dip each in chocolate, coating the bottom. Place on a baking paper-lined tray or plate, chocolate-dipped side facing down. Spoon remaining melted chocolate over the mint creams, covering the top and sides. Refrigerate for 30 minutes or until chocolate is set.

Tip: Make a larger batch of these and store in an airtight container in the fridge or freezer.

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Savoury snacks don't need to come out of a packet. Bypass the supermarket and whip up your own salty, crunchy treats.

SOMETHING SAVOURY8 8 8 8 8 8 8 8 8


Flourless Parmesan & Seed Crackers■ SERVES 2 ■ CALORIES PER SERVE: 73 (308KJ) NUTRITION INFORMATION ■ PROTEIN: 5.3G ■ TOTAL FAT: 5.5G ■ SATURATED FAT: 2.6G ■ FIBRE: 0.7G ■ CARBOHYDRATES: 0.7G ■ TOTAL SUGAR: 0.02G ■ FREE SUGAR: NIL

Ingredients • 1/4 cup grated parmesan • 1 tsp black or white sesame seeds • 1 tsp chia seeds Method1. Preheat oven to 200°C. Line a baking tray with baking paper.2. Combine all ingredients.3. Place an egg ring on the baking paper and sprinkle 1 1/2 tsp

of mixture evenly within the ring to make a circle. Repeat this process to make 6 circles.

4. Carefully place tray in the oven and bake for 5 minutes or until cheese has melted and crackers are golden.

5. Allow to cool, then gently remove from paper. Store in an airtight container for 4-5 days. Serve on their own or with a dip.

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Spinach & Artichoke Dip with Pita Chips■ SERVES 4 ■ CALORIES PER SERVE: 155 (651KJ) NUTRITION INFORMATION ■ PROTEIN: 9G ■ TOTAL FAT: 3.5G ■ SATURATED FAT: 2G ■ FIBRE: 6G ■ CARBOHYDRATES: 18G ■ TOTAL SUGAR: 6G ■ FREE SUGAR: NIL

Ingredients• 400g tinned artichokes, drained• 1 cup baby spinach • 3/4 cup reduced-fat Greek natural yoghurt • 2 garlic cloves• 1 tbsp lemon juice• 2 tsp lemon zest• 1/4 tsp dried chilli flakes • salt• pepper• 1/4 cup grated parmesan • 2 small wholemeal pita bread • olive oil spray

Method1. Preheat oven to 180°C.2. Place artichokes, spinach, yoghurt, garlic, lemon juice, zest, chilli

flakes, salt and pepper in a blender. Blitz until well combined but still chunky.

3. Spread dip over the base of an ovenproof dish and sprinkle with parmesan. Bake for 20 minutes until warmed through and cheese has melted.

4. Meanwhile, cut the pita bread into triangles and spray with oil. Spread over a baking tray and bake for 5-8 minutes until crispy.



Spiced Chickpeas■ SERVES 4 ■ CALORIES PER SERVE: 151 (635KJ) NUTRITION INFORMATION ■ PROTEIN: 6.5G ■ TOTAL FAT: 7G ■ SATURATED FAT: 1G ■ FIBRE: 5G ■ CARBOHYDRATES: 14G ■ TOTAL SUGAR: 1G ■ FREE SUGAR: NIL

Ingredients• 400g tinned chickpeas, rinsed & drained• 1 tbsp extra virgin olive oil • 1/4 tsp ground cumin • 1/4 tsp ground turmeric • 1/4 tsp smoked paprika• 1/4 tsp cayenne pepper • 1/4 tsp garlic powder • 1/4 tsp ground ginger • 1/4 tsp ground coriander • salt• pepper

Method1. Preheat oven to 200°C. 2. Combine chickpeas, olive oil and dried spices. Season with salt

and pepper. Toss to ensure chickpeas are well covered.3. Spread chickpeas over a lined baking tray and bake for 15

minutes. Toss chickpeas on the tray, then return to the oven for another 15-20 minutes until crispy. Allow to cool slightly before serving.



Mexican Layer Dip■ SERVES 4 ■ CALORIES PER SERVE: 208 (873KJ) NUTRITION INFORMATION ■ PROTEIN: 10.9G ■ TOTAL FAT: 9.4G ■ SATURATED FAT: 3.2G ■ FIBRE: 6.4G ■ CARBOHYDRATES: 17.5G ■ TOTAL SUGAR: 4.9G ■ FREE SUGAR: NIL

Ingredients • 240g tinned red kidney beans, rinsed & drained• 2 tbsp water • salt• pepper • 2 spring onions, thinly sliced • 1 avocado • 1 tsp dried chilli flakes • 1 tbsp lime juice • 1/3 cup reduced-fat Greek natural yoghurt • 2 tomatoes, diced • 1 tbsp grated reduced-fat cheddar cheese • 4 hard taco shells

Method1. Place beans in a bowl and use a fork to lightly mash. Add water

and stir to loosen. Season with salt and pepper, and stir through spring onion.

2. Place avocado, chilli flakes and lime juice in a separate bowl. Mash until smooth and well combined.

3. Divide the bean mix between four small dishes. Top with yoghurt, avocado, diced tomato and grated cheese.

4. Heat taco shells as per packet directions, then break into chips. Serve dip with taco chips for dipping.



Cauliflower Dip with Veggie Sticks■ SERVES 1 ■ CALORIES PER SERVE: 121 (506KJ) NUTRITION INFORMATION ■ PROTEIN: 7.3G ■ TOTAL FAT: 5.4G ■ SATURATED FAT: 0.8G ■ FIBRE: 4.2G ■ CARBOHYDRATES: 7.9G ■ TOTAL SUGAR: 7.1G ■ FREE SUGAR: NIL

Ingredients • 1 cup cauliflower florets• 1/4 tsp curry powder • 1/4 tsp dried Italian herbs • 1 tsp extra virgin olive oil • 1 garlic clove, unpeeled• 1/4 cup reduced-fat Greek natural yoghurt • 1/2 tsp lemon juice • 1/2 carrot, cut into sticks • 1/4 red capsicum, cut into sticks

Method1. Preheat oven to 200°C. 2. Place cauliflower florets on a lined baking tray. Sprinkle with

curry powder and dried herbs. Drizzle with half the oil and toss to coat. Roast for 20 minutes or until tender. In the last 10 minutes of cooking, add the unpeeled garlic. Set roasted vegetables aside and allow to cool.

3. When cool, place cauliflower, roasted garlic (squeezed out of its skin), yoghurt, lemon juice and remaining oil in a food processor and process until smooth.

4. Serve dip with vegetable sticks.



Hidden Veggie Sausage Rolls■ SERVES 12 ■ CALORIES PER SERVE: 124 (520KJ) NUTRITION INFORMATION ■ PROTEIN: 12G ■ TOTAL FAT: 4G ■ SATURATED FAT: 2G ■ FIBRE: 2G ■ CARBOHYDRATES: 10G ■ TOTAL SUGAR: 2G ■ FREE SUGAR: 2G

Method1. Preheat oven to 200°C. Line 2 baking trays with baking paper. 2. Place grated zucchini in a clean tea towel and squeeze out any

excess moisture. 3. Heat a non-stick frying pan over a medium heat and lightly spray

with oil. Add onion and cook for 3-4 minutes until translucent. Remove from heat and allow to cool.

4. Place cooled onion in a bowl with mince, carrot, zucchini, passata and grated cheese. Use your hands to mix well.

5. Spread out 3 sheets of filo on the bench. Spray each sheet with oil and top with another sheet of filo. Carefully cut each filo stack widthwise to form 4 even rectangles, making 12 long rectangles of pastry in total.

6. Place some of the meat filling at the end of each of the pastry rectangles and roll up to enclose. Spray each roll lightly with oil to help seal. Cut each of the rolls in half, forming 24 rolls in total (2 per person).

7. Place the sausage rolls on baking trays and cook for 20-25 minutes or until golden. Some liquid may come out of the rolls during cooking. If the bottoms of the rolls are a little soggy, turn them over and bake for another 5-10 minutes to crisp up.

Ingredients • 1 zucchini, grated • olive oil spray • 1/2 brown onion, chopped • 250g lean beef mince• 1 carrot, grated

• 1 1/2 tbsp tomato passata • 40g reduced-fat

cheddar cheese, grated• 6 sheets filo pastry



Curried Egg in Pappadums■ SERVES 1 ■ CALORIES PER SERVE: 151 (635KJ) NUTRITION INFORMATION ■ PROTEIN: 12G ■ TOTAL FAT: 6G ■ SATURATED FAT: 2G ■ FIBRE: 3G ■ CARBOHYDRATES: 10G ■ TOTAL SUGAR: 2G ■ FREE SUGAR: NIL

Ingredients • 1 free-range egg • 1 tsp curry powder• 1 tbsp reduced-fat Greek natural yoghurt • 1 tbsp chopped fresh parsley • 6 mini pappadums

Method1. Hard-boil the egg. Allow to cool, then peel. Mash egg with

curry powder, yoghurt and parsley.2. Spoon egg mixture into each pappadum to serve.



Cucumber S’Mores with Cream Cheese, Smoked Salmon & Dill■ SERVES 1 ■ CALORIES PER SERVE: 141 (592KJ) NUTRITION INFORMATION ■ PROTEIN: 17G ■ TOTAL FAT: 7.9G ■ SATURATED FAT: 4.2G ■ FIBRE: 3G ■ CARBOHYDRATES: 3.5G ■ TOTAL SUGAR: 3.5G ■ FREE SUGAR: NIL

Ingredients• 1/2 Lebanese cucumber • 2 slices smoked salmon • 2 tbsp light cream cheese • 1 tbsp chopped fresh dill

Method1. Slice cucumber into 1cm rounds and arrange on a serving plate.

Tear the smoked salmon into small pieces.2. Top each cucumber round with a small amount of cream

cheese and a few pieces of smoked salmon. Garnish with dill.



Rosemary & Flaxseed Crackers■ SERVES 6 ■ CALORIES PER SERVE: 158 (655KJ) NUTRITION INFORMATION ■ PROTEIN: 6.7G ■ TOTAL FAT: 10.3G ■ SATURATED FAT: 0.6G ■ FIBRE: 3.6G ■ CARBOHYDRATES: 7.1G ■ TOTAL SUGAR: 0.4G ■ FREE SUGAR: NIL

Ingredients • 1/4 cup flaxseed meal • 1/4 cup flaxseeds• 1/4 cup chia seeds• 1/2 cup water • 1 tsp dried rosemary • pinch of salt• 1 cup hummus (store-bought or homemade)

Method1. Preheat oven to 180°C. Line a baking tray with baking paper.2. Combine all ingredients, except the hummus, and set aside to

rest for 10-15 minutes. Mixture will thicken and gel.3. Spread the mixture in a thin, even layer over the lined baking

tray. Bake for 15-20 minutes or until slightly golden.4. Carefully flip the cracker over onto a new piece of baking

paper and remove the original baking paper to expose the underside of the cracker.

5. Return the cracker to the oven and bake for another 10-15 minutes, watching carefully to ensure they don’t burn.

6. Break into pieces and divide into 6 serves. Serve each portion of crackers with 2 tbsp of hummus.



Sun-Dried Tomato Gnocchi Sticks■ MAKES 10 ■ CALORIES PER SERVE (2 STICKS): 89 (374KJ) NUTRITION INFORMATION ■ PROTEIN: 2.2G ■ TOTAL FAT: 13.5G ■ SATURATED FAT: 9.3G ■ FIBRE: 1.9G ■ CARBOHYDRATES: 12.4G ■ TOTAL SUGAR: 4.2G ■ FREE SUGAR: NIL

Ingredients • 10 pieces fresh gnocchi • 1 tsp extra virgin olive oil • 1/2 cup pitted green olives • 1/4 cup sun-dried tomatoes • 10 fresh basil leaves

Method1. Preheat oven to 160°C.2. Place the fresh gnocchi in a baking dish and drizzle with olive

oil. Roast for 25-30 minutes or until golden, stirring occasionally.3. Thread roasted gnocchi onto the end of 10 large toothpicks or

small skewers. Divide olives, sun-dried tomatoes (cut into pieces, if necessary) and basil leaves between the skewers.

4. Serve while the gnocchi is still warm.



Sweet and savoury muffins and biscuits are great grab-and-go snacks. They can also be frozen, so you've always got delicious treats on hand.

MUFFINS & COOKIES8 8 8 8 8 8 8 8 8


Pistachio & Oat Biscuits■ MAKES 12 ■ CALORIES PER SERVE (1 BISCUIT): 161 (680KJ) NUTRITION INFORMATION ■ PROTEIN: 2.2G ■ TOTAL FAT: 13.5G ■ SATURATED FAT: 9.3G ■ FIBRE: 1G ■ CARBOHYDRATES: 8.1G ■ TOTAL SUGAR: 0.3G ■ FREE SUGAR: NIL

Ingredients • 1/4 cup plain wholemeal flour • 1/2 cup rolled oats • 1/2 cup unsalted pistachios, chopped • salt• 1/4 tsp baking powder • 1/2 cup coconut oil, melted • 1 1/2 tbsp Natvia

Method1. Place flour, oats, salt, pistachios and baking powder in a mixing

bowl. Stir until well combined.2. In a separate bowl, combine coconut oil and Natvia. Add oil

mixture to the dry ingredients and stir to combine. Cover and refrigerate for 1 hour or until firm.

3. Preheat oven to 180°C. Remove mixture from fridge and roll into 12 balls. Place balls on a lined baking tray and flatten slightly with your hand. Bake for 12 minutes or until golden brown. Allow to cool on the tray for 5 minutes before transferring to a wire rack to cool completely.

4. Store leftovers in an airtight container in the pantry for 4-5 days.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Mini Chia & Orange Muffins■ MAKES 6 ■ CALORIES PER SERVE (1 MUFFIN): 330 (1390KJ) NUTRITION INFORMATION ■ PROTEIN: 8.4G ■ TOTAL FAT: 30.7G ■ SATURATED FAT: 10.5G ■ FIBRE: 5.1G ■ CARBOHYDRATES: 5.5G ■ TOTAL SUGAR: 3.2G ■ FREE SUGAR: NIL

Ingredients • 1 1/4 cups almond meal • 1/4 tsp baking powder • pinch of salt• 1 free-range egg • 1 tsp Natvia • 2 tbsp chia seeds • 1 orange, zested & juiced • 100ml reduced-fat milk• 1/4 cup coconut oil, melted • 1 tsp vanilla extract

Method1. Preheat oven to 180°C. Grease 6 holes of a mini muffin tin

or line with paper patty cases.2. Combine almond meal, baking powder and salt.3. Whisk the egg in a separate large bowl. Add Natvia, chia

seeds, orange zest and juice, milk, coconut oil and vanilla, and stir to combine.

4. Add the dry ingredients to the wet mixture. Gently combine, taking care not to over-mix.

5. Spoon batter into prepared muffin tin. Bake for 18-20 minutes or until a skewer comes out clean when inserted into the centre of a muffin. Serve warm.

6. Leftovers can be stored in an airtight container in the fridge for 3-4 days, or in the freezer for up to 1 month.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Grain-Free Banana Bread Muffins■ MAKES 4 ■ CALORIES PER SERVE (1 MUFFIN): 268 (1126KJ) NUTRITION INFORMATION ■ PROTEIN: 11.5G ■ TOTAL FAT: 20.5G ■ SATURATED FAT: 13.8G ■ FIBRE: 5.6G ■ CARBOHYDRATES: 15.4G ■ TOTAL SUGAR: 9.5G ■ FREE SUGAR: 1G

Ingredients • 5 free-range eggs • 2 bananas• 2 1/2 tbsp coconut oil, melted • 1/3 cup coconut flour • 1 tsp baking powder • 1 tsp vanilla extract • 1/4 cup reduced-fat milk

Method1. Preheat oven to 200°C. Grease 4 holes of a muffin tin or line

with paper patty cases.2. Place all ingredients in a food processor and blitz until smooth.

If batter is too thick, add a little water or milk to thin, taking care not to make it too runny.

3. Spoon batter into prepared muffin tin. Bake for 25-30 minutes until lightly brown and firm to touch. Serve warm.


8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Peanut Butter Cookies■ MAKES 12 ■ CALORIES PER SERVE (1 COOKIE): 138 (578KJ) NUTRITION INFORMATION ■ PROTEIN: 6.3G ■ TOTAL FAT: 11.1G ■ SATURATED FAT: 1.9G ■ FIBRE: 2.2G ■ CARBOHYDRATES: 1.7G ■ TOTAL SUGAR: 0.9G ■ FREE SUGAR: NIL

Ingredients • 1 cup peanut butter • 1/3 cup Natvia • 1 free-range egg • 1/4 cup plain wholemeal flour • 1 tsp baking powder

Method1. Preheat oven to 160°C. Line a baking tray with baking paper.2. Place all ingredients in a bowl and stir until well combined.3. Roll dough into 12 balls and place on the lined baking tray.

Flatten slightly.4. Bake for 10 minutes. Allow to cool on the tray for 1 minute,

then transfer to a wire rack to cool completely.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Flourless Banana & Blueberry Muffins■ MAKES 4 ■ CALORIES PER SERVE (1 MUFFIN): 126 (531KJ) NUTRITION INFORMATION ■ PROTEIN: 7.3G ■ TOTAL FAT: 5.1G ■ SATURATED FAT: 1.5G ■ FIBRE: 1.5G ■ CARBOHYDRATES: 12.4G ■ TOTAL SUGAR: 10.9G ■ FREE SUGAR: NIL

Ingredients • olive oil spray• 2 ripe bananas • 4 free-range eggs • 1/2 cup blueberries (fresh or frozen & thawed) • 1 tsp cinnamon

Method1. Preheat oven to 180°C. Lightly spray 4 holes of a muffin tin

with oil or line with paper patty cases.2. Mash bananas in a mixing bowl. Add eggs and whisk to

combine. Stir through blueberries and cinnamon. 3. Spoon batter into prepared muffin tin. Bake for 10-12 minutes.

Allow to cool before serving. 4. Store leftovers in an airtight container in the fridge for 1-2 days.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Quinoa Cookies■ MAKES 14 ■ CALORIES PER SERVE (1 COOKIE): 178 (751KJ) NUTRITION INFORMATION ■ PROTEIN: 5.8G ■ TOTAL FAT: 12.3G ■ SATURATED FAT: 1.9G ■ FIBRE: 2.6G ■ CARBOHYDRATES: 10.9G ■ TOTAL SUGAR: 3.9G ■ FREE SUGAR: 2.3G

Ingredients • 1/2 cup rolled oats • 1/2 cup quinoa flakes • 1 cup peanut butter • 2 tbsp maple syrup • 1/2 cup chopped unsalted macadamias • 3 medjool dates, pitted & chopped • 1/2 tsp cinnamon • 1 tsp baking powder • 1 free-range egg

Method1. Preheat oven to 180°C. Line a baking tray with baking paper.2. Melt peanut butter in a frying pan over a medium heat. Add

quinoa flakes, rolled oats and maple syrup, and stir to combine.3. Transfer mixture to a mixing bowl and fold through macadamias,

dates, cinnamon, baking powder and egg.4. Place 2 tablespoons of dough for each cookie onto lined

baking tray, making approximately 14 cookies. Bake for 15-20 minutes until golden brown. Remove from oven and allow to cool for 5 minutes before serving.


8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Seed & Oat Mini Muesli Bars■ MAKES 16 ■ CALORIES PER SERVE (1 BAR): 139 (585KJ) NUTRITION INFORMATION ■ PROTEIN: 2.8G ■ TOTAL FAT: 9.4G ■ SATURATED FAT: 4.8G ■ FIBRE: 1.7G ■ CARBOHYDRATES: 11.2G ■ TOTAL SUGAR: 3.2G ■ FREE SUGAR: 3.1G

Ingredients • 1 1/2 cups rolled oats• 2 tbsp pumpkin seeds (pepitas), roasted • 1 tbsp sunflower seeds • 2 tbsp chia seeds • 2 tbsp shredded coconut • 1/4 cup coconut oil, melted • 3 tbsp almond butter, melted • 1/4 cup honey

Method1. Preheat oven to 170°C. Line a shallow slice tin with baking

paper.2. Place oats, seeds and shredded coconut in a mixing bowl.

Add melted coconut oil, almond butter and honey, and stir until well combined.

3. Transfer mixture to the prepared tin, pressing flat to around 1.5cm thickness. Bake for 25 minutes, until golden brown.

4. Remove from oven and allow to cool slightly, then cut into 16 bars. Store leftovers in an airtight container for 3-4 days.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Anzac Biscuits■ MAKES 16 ■ CALORIES PER SERVE (1 BISCUIT): 112 (470KJ) NUTRITION INFORMATION ■ PROTEIN: 2G ■ TOTAL FAT: 5.3G ■ SATURATED FAT: 3.3G ■ FIBRE: 2G ■ CARBOHYDRATES: 13G ■ TOTAL SUGAR: 4.9G ■ FREE SUGAR: 4.6G

Ingredients • 1 cup plain wholemeal flour • 1 cup rolled oats • 1/2 cup desiccated coconut • 1 tsp cinnamon • 2 tbsp butter • 1/4 cup honey • 1 tbsp tahini • 1/2 tsp baking soda • 2 tbsp water

Method1. Preheat oven to 180°C. Line a baking tray with baking paper.2. Place flour, oats, coconut and cinnamon in a large bowl.

Mix together until well combined.3. In a small saucepan (or in a microwave-safe bowl in the

microwave), melt honey, butter and tahini together. Remove from heat and add water and baking soda, stirring until baking soda is dissolved and ingredients are well combined.

4. Add wet mixture to dry ingredients and mix thoroughly. Dough should stick together when pressed lightly but not be wet or crumbly (add more water if too dry, add more flour if wet).

5. Roll dough into tablespoon-sized balls and press flat on the tray, making approximately 16 biscuits.

6. Bake for 15 minutes or until golden. Allow to cool for a few minutes on the tray, then move to a wire rack to cool completely. Biscuits will harden as they cool.

7. Store in an airtight container in the pantry for up to 1 week.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Corn & Chive Muffins■ MAKES 6 ■ CALORIES PER SERVE (1 MUFFIN): 221 (1928KJ) NUTRITION INFORMATION ■ PROTEIN: 8G ■ TOTAL FAT: 12G ■ SATURATED FAT: 7G ■ FIBRE: 2.8G ■ CARBOHYDRATES: 19G ■ TOTAL SUGAR: 1G ■ FREE SUGAR: NIL

Ingredients • 1 cup plain wholemeal flour • 1/2 tsp baking powder • 1/4 tsp salt • 3/4 cup corn kernels (fresh or tinned) • 1/4 cup fresh chives, chopped • 3 free-range eggs • 1/4 cup butter, melted • 1/4 cup reduced-fat cottage cheese

Method1. Preheat oven to 180°C. Lightly grease 6 holes of a muffin tin,

or line with paper patty cases.2. Combine flour, baking powder and salt in a mixing bowl.

Add corn kernels and chives, and stir to combine.3. In a separate bowl, whisk together eggs, melted butter and

cottage cheese. Add egg mixture to dry ingredients and stir to combine, taking care not to over-mix.

4. Spoon mixture into muffin tin. Bake for 20 minutes until golden.5. Store leftovers in an airtight container in the pantry for 2-3 days,

or freeze and defrost as required.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Passionfruit Muffins■ MAKES 6 ■ CALORIES PER SERVE (1 MUFFIN): 132(554KJ) NUTRITION INFORMATION ■ PROTEIN: 5.4G ■ TOTAL FAT: 1.3G ■ SATURATED FAT: 0.3G ■ FIBRE: 2.9G ■ CARBOHYDRATES: 22.7G ■ TOTAL SUGAR: 5.8G ■ FREE SUGAR: 5G

Ingredients • 1/2 cup reduced-fat Greek natural yoghurt • 1 free-range egg• 1/4 cup water • 1 tbsp honey • 2 tbsp passionfruit pulp • 1 1/4 cups wholemeal self-raising flour • 1/4 tsp baking powder

Method1. Preheat oven to 180°C. Grease 6 holes of a muffin tin or line

with paper patty cases.2. In a large mixing bowl, whisk together yoghurt, egg, water,

honey and half the passionfruit pulp. Sift over flour and baking powder and gently fold through.

3. Spoon batter into prepared muffin tin and top each with remaining passionfruit pulp. Bake for 18-20 minutes, until a skewer inserted into the centre of a muffin comes out clean.

4. Store leftovers in an airtight container in the pantry for 2-3 days, or freeze and defrost as required.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Peanut Butter & Vanilla Cookies■ MAKES 20 ■ CALORIES PER SERVE (1 COOKIE): 136 (574KJ) NUTRITION INFORMATION ■ PROTEIN: 4.5G ■ TOTAL FAT: 4G ■ SATURATED FAT: 1G ■ FIBRE: 2.5G ■ CARBOHYDRATES: 19.5G ■ TOTAL SUGAR: 9.5G ■ FREE SUGAR: 9.25G

Ingredients • 1 tbsp butter, softened • 2 free-range eggs • 1 tbsp vanilla extract • 1/2 cup peanut butter • 1 cup coconut sugar • 2 1/2 cups wholemeal self-raising flour • 2 tbsp vanilla Healthy Mummy Smoothie mix

Method1. Preheat oven to 180°C. Line 2 baking trays with baking paper.2. Place butter, egg, vanilla, peanut butter and sugar in a bowl

and mix until well combined.3. In a separate bowl, combine flour and smoothie mix. Add

dry ingredients to wet mixture and stir to combine. 4. Roll dough into 20 balls and place on lined trays. Flatten each

ball with the back of a fork. 5. Bake for 10 minutes or until golden brown. Remove from the

oven and allow to cool on trays for a few minutes, then transfer to a wire rack to cool completely.

6. Store in an airtight container in the pantry for up to 1 week.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Spiced Apple & Sultana Muffins■ MAKES 6 ■ CALORIES PER SERVE (1 MUFFIN): 180 (758KJ) NUTRITION INFORMATION ■ PROTEIN: 5.5G ■ TOTAL FAT: 4G ■ SATURATED FAT: 2G ■ FIBRE: 3G ■ CARBOHYDRATES: 29G ■ TOTAL SUGAR: 12G ■ FREE SUGAR: 11G

Ingredients • 1 cup plain wholemeal flour • 2 tsp baking powder • 1/2 tsp ground nutmeg • 1/4 tsp cinnamon • 2 free-range eggs, beaten• 1/2 tsp vanilla extract • 2 tbsp honey • 1 tbsp butter, softened • 1/2 cup grated apple• 2 tbsp sultanas

Method1. Preheat oven to 180°C. Lightly grease 6 holes of a muffin tin

or line with paper patty cases.2. Whisk together flour, baking powder, cinnamon and nutmeg.

Add beaten egg, vanilla, honey and butter, and mix well. Fold in grated apple and sultanas.

3. Spoon mixture into muffin tin and bake for 15-18 minutes or until firm on top.

4. Store leftovers in an airtight container in the fridge for 2-4 days, or freeze for up to 12 months.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Wholemeal & Choc Chip Muffins■ MAKES 12 ■ CALORIES PER SERVE (1 MUFFIN): 183 (771KJ) NUTRITION INFORMATION ■ PROTEIN: 3.8G ■ TOTAL FAT: 8G ■ SATURATED FAT: 2.7G ■ FIBRE: 2.5G ■ CARBOHYDRATES: 22.9G ■ TOTAL SUGAR: 10.3G ■ FREE SUGAR: 9.9G

Ingredients • olive oil spray• 2 cups wholemeal self-raising flour • 1/2 cup dark chocolate bits • 2 free-range eggs • 1 cup reduced-fat milk • 1/4 cup extra virgin olive oil • 1/4 cup honey • 1 tsp vanilla extract

Method1. Preheat oven to 170°C. Lightly spray 12 holes of a muffin tin

with oil or line with paper patty cases.2. Sift flour into a large mixing bowl. Stir through chocolate bits.3. In a separate bowl, whisk together eggs, milk, olive oil, honey

and vanilla. Make a well in the flour, pour in the wet mixture and stir to combine.

4. Spoon batter into muffin tin. Bake for 15-20 minutes or until a skewer comes out clean when inserted in the centre of a muffin.

5. Store leftovers in an airtight container in the pantry for 2-3 days, or freeze and defrost as required.

8 8 8 8 8 8 8 8 8 8 8 8 8MUFFINS & COOKIES


Don’t have enough time to bake yourself a treat? Each of these delicious recipes is a super-speedy serve of nutrients, bringing new meaning to the phrase 'convenience food'.

FIVE-MINUTE WONDERS8 8 8 8 8 8 8 8 8


Grilled Zucchini with Mint■ SERVES 1 ■ CALORIES PER SERVE: 92 (387KJ) NUTRITION INFORMATION ■ PROTEIN: 0.7G ■ TOTAL FAT: 9.2G ■ SATURATED FAT: 1.2G ■ FIBRE: 0.8G ■ CARBOHYDRATES: 1.1G ■ TOTAL SUGAR: 1.1G ■ FREE SUGAR: NIL

Ingredients• 1/2 zucchini• 2 tsp extra virgin olive oil • salt• pepper• 2 tsp lemon juice • 2 tsp chopped mint leaves

Method1. Preheat oven grill to a medium-high heat.2. Slice zucchini into long, wide strips. Brush with half of

the oil and season with salt and pepper.3. Place on a lined baking tray and grill, turning regularly,

for 8 minutes or until tender.4. Drizzle with lemon juice and remaining oil, and sprinkle

with mint to serve.

8 8 8 8 8 8 8 8 8 8 8 8 8FIVE-MINUTE WONDERS


Berry & Banana Snack Plate■ SERVES 1 ■ CALORIES PER SERVE: 105 (442KJ) NUTRITION INFORMATION ■ PROTEIN: 2.1G ■ TOTAL FAT: 3.4G ■ SATURATED FAT: 3.3G ■ FIBRE: 2.3G ■ CARBOHYDRATES: 16.2G ■ TOTAL SUGAR: 13.5G ■ FREE SUGAR: 5G

Ingredients• 1/4 punnet strawberries, sliced• 1/2 banana, sliced• 2 tsp shredded coconut• 1 tsp maple syrup

Method1. Place sliced strawberries and banana in a serving bowl. Sprinkle

with coconut and drizzle with maple syrup to serve.



Choc-Almond Dates■ SERVES 1 ■ CALORIES PER SERVE: 251 (1055KJ) NUTRITION INFORMATION ■ PROTEIN: 1.8G ■ TOTAL FAT: 19.9G ■ SATURATED FAT: 14.2G ■ FIBRE: 3G ■ CARBOHYDRATES: 16.9G ■ TOTAL SUGAR: 15.5G ■ FREE SUGAR: 1.2G

Ingredients • 3 tsp coconut oil • 3 medjool dates, pitted • 2 tsp dark chocolate bits • 1 tbsp chopped almonds

Method1. If coconut oil is liquid, place in the freezer for a few minutes

until it is slightly hardened but still spreadable.2. Place an even amount of chocolate bits in the middle of

each date.3. Spread dates with coconut oil and roll in chopped almonds.4. Store leftovers in an airtight container in the fridge for 4-5 days.



Peanut Butter Dates■ SERVES 1 ■ CALORIES PER SERVE: 220 (923KJ) NUTRITION INFORMATION ■ PROTEIN: 5.9G ■ TOTAL FAT: 11G ■ SATURATED FAT: 3.3G ■ FIBRE: 3.8G ■ CARBOHYDRATES: 23G ■ TOTAL SUGAR: 22G ■ FREE SUGAR: NIL

Ingredients • 2 medjool dates • 1 tbsp peanut butter • 1 tbsp light cream cheese • pinch of cinnamon

Method1. Combine peanut butter and cream cheese.2. Cut dates in half lengthways and remove the pits. Fill each half

with the peanut butter mixture. Sprinkle with cinnamon to serve.



Apple & Almond Snack Plate■ SERVES 1 ■ CALORIES PER SERVE: 162 (679KJ) NUTRITION INFORMATION ■ PROTEIN: 4.2G ■ TOTAL FAT: 9.4G ■ SATURATED FAT: 0.8G ■ FIBRE: 3.9G ■ CARBOHYDRATES: 13G ■ TOTAL SUGAR: 6.7G ■ FREE SUGAR: NIL

Ingredients:• 1/2 apple • 1/2 tsp lemon juice• 1/4 tsp cinnamon • 1 tbsp almond butter • 2 wholegrain crackers

Method1. Core and slice apple. Toss apple slices with lemon juice.2. Arrange apple on a plate and sprinkle with cinnamon.

Serve with crackers and almond butter.



Ricotta Crostini■ SERVES 1 ■ CALORIES PER SERVE: 167 (703KJ) NUTRITION INFORMATION ■ PROTEIN: 10.5G ■ TOTAL FAT: 5.7G ■ SATURATED FAT: 3.4G ■ FIBRE: 2G ■ CARBOHYDRATES: 18G ■ TOTAL SUGAR: 3.5G ■ FREE SUGAR: NIL

Ingredients • 3 tbsp reduced-fat ricotta cheese • 6 plain rice crackers• 1/4 cucumber, sliced into rounds • pepper

Method1. Spread ricotta over the rice crackers.2. Top each cracker with 1 slice of cucumber.

Season with pepper to serve.



Ricotta & Carrot on Crackers■ SERVES 1 ■ CALORIES PER SERVE: 94 (393KJ) NUTRITION INFORMATION ■ PROTEIN: 6.4G ■ TOTAL FAT: 2.9G ■ SATURATED FAT: 1.6G ■ FIBRE: 2.2G ■ CARBOHYDRATES: 9.2G ■ TOTAL SUGAR: 3G ■ FREE SUGAR: NIL

Ingredients • 1/2 carrot, grated • 2 tbsp reduced-fat ricotta cheese • 2 wholegrain crackers • pepper

Method1. Combine ricotta and grated carrot, mixing well.2. Top crackers with carrot and ricotta mixture.

Season with pepper to serve.



Spring Onion Dip■ SERVES 1 ■ CALORIES PER SERVE: 107 (448KJ) NUTRITION INFORMATION ■ PROTEIN: 6.1G ■ TOTAL FAT: 6.6G ■ SATURATED FAT: 4.3G ■ FIBRE: 0.4G ■ CARBOHYDRATES: 4.9G ■ TOTAL SUGAR: 4.9G ■ FREE SUGAR: NIL

Ingredients• 1 spring onion, finely diced • 1/4 garlic clove, crushed• 1 tbsp light cream cheese • 3 tbsp reduced-fat Greek natural yoghurt

Method1. Place all ingredients in a bowl and mix well.2. Serve with 1 cup of veggie sticks of your choice.



Apple & Celery Crackers■ SERVES 1 ■ CALORIES PER SERVE: 79 (331KJ) NUTRITION INFORMATION ■ PROTEIN: 1.8G ■ TOTAL FAT: 1.5G ■ SATURATED FAT: 0.7G ■ FIBRE: 2.5G ■ CARBOHYDRATES: 13G ■ TOTAL SUGAR: 6.2G ■ FREE SUGAR: NIL

Ingredients• 1 1/2 apples, cored & diced • 1 celery stick, diced• 1 tsp reduced-fat ricotta cheese • 2 wholegrain crackers

Method1. Combine apple and celery in a bowl.2. Spread ricotta over crackers. Top with apple salad to serve.



Apple Stack■ SERVES 1 ■ CALORIES PER SERVE: 161 (676KJ) NUTRITION INFORMATION ■ PROTEIN: 4.8G ■ TOTAL FAT: 8.3G ■ SATURATED FAT: 1.3G ■ FIBRE: 3.8G ■ CARBOHYDRATES: 16.6G ■ TOTAL SUGAR: 14.5G ■ FREE SUGAR: NIL

Ingredients • 1 apple • 2 tbsp green grapes• 1 tbsp peanut butter Method1. Core the apple and cut into three rounds. Cut the grapes in half.2. Spread the top of each apple round with peanut butter.

Arrange grape halves on top to serve.



Coconut Date Delights■ SERVES 1 ■ CALORIES PER SERVE: 207 (871KJ) NUTRITION INFORMATION ■ PROTEIN: 4G ■ TOTAL FAT: 13.7G ■ SATURATED FAT: 2.7G ■ FIBRE: 3.6G ■ CARBOHYDRATES: 16.8G ■ TOTAL SUGAR: 15.1G ■ FREE SUGAR: NIL

Ingredients• 3 medjool dates • 1 tbsp unsalted pistachios • 1 tbsp walnuts• 1 tsp shredded coconut Method1. Cut dates in half lengthways and remove pits. Roughly chop

pistachios and walnuts, and combine.2. Fill each date half with nuts. Sprinkle with coconut to serve.



A guaranteed energy boost, bliss balls roll delicious and healthy ingredients into one convenient and portable snack

BLISS BALLS8 8 8 8 8 8 8 8 8


Coconut Choc Truffles■ MAKES 10 ■ CALORIES PER SERVE (2 TRUFFLES): 213 (895KJ) NUTRITION INFORMATION ■ PROTEIN: 6.4G ■ TOTAL FAT: 16.1G ■ SATURATED FAT: 4.7G ■ FIBRE: 3.1G ■ CARBOHYDRATES: 11.6G ■ TOTAL SUGAR: 5.2G ■ FREE SUGAR: NIL

Ingredients • 1/2 cup almond butter • 1/4 cup shredded coconut • 1/2 cup medjool dates, pitted• 1 tsp Natvia • 1/4 cup cacao/cocoa powder

Method1. Place almond butter, shredded coconut, dates and Natvia

in a food processor and pulse until well combined.2. Roll mixture into 10 balls. Roll each ball lightly in cacao/cocoa.3. Store in an airtight container in the fridge for 7-10 days,

or store in the freezer.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Banana Oat Balls■ MAKES 6 ■ CALORIES PER SERVE (3 BALLS): 362 (1524KJ) NUTRITION INFORMATION ■ PROTEIN: 10.4G ■ TOTAL FAT: 11.8G ■ SATURATED FAT: 2G ■ FIBRE: 7G ■ CARBOHYDRATES: 50.9G ■ TOTAL SUGAR: 18G ■ FREE SUGAR: 2.9G

Ingredients• 1 banana • 1 cup rolled oats • 1/4 cup medjool dates, pitted • 1 tsp honey • 1 1/2 tbsp peanut butter

Method1. Place banana, oats, dates, honey and half the peanut butter

in a food processor, and process until well combined.2. Roll mixture into 6 bite-sized balls. Place in the microwave

on medium heat for 60 seconds. Allow to cool slightly. 3. Heat remaining peanut butter in the microwave for 1 minute,

until it reaches a pourable consistency. Drizzle over the balls.4. Serve immediately or refrigerate in an airtight container overnight.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Lemon & Coconut Bliss Balls■ MAKES 15 ■ CALORIES PER SERVE (1 BALL): 160 (674KJ) NUTRITION INFORMATION ■ PROTEIN: 2G ■ TOTAL FAT: 15G ■ SATURATED FAT: 12G ■ FIBRE: 3G ■ CARBOHYDRATES: 4.5G ■ TOTAL SUGAR: 4G ■ FREE SUGAR: 4G

Ingredients • 1/2 cup almonds • 2 tbsp honey • 2 tbsp coconut oil, melted • 1 tbsp lemon juice • 2 tsp lemon zest • 2 1/2 cups desiccated coconut

Method1. Place almonds, honey, coconut oil, lemon juice and zest,

and 2 cups of the coconut in a food processor, and process for 1 minute. Refrigerate for 30 minutes.

2. Roll chilled mixture into 15 small balls, each around the size of a 10 cent piece. Roll balls in remaining coconut, then place on a lined tray and refrigerate until firm.

3. Store in an airtight container in the fridge for 1 week, or in the freezer for up to 1 month.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Choc Mint Fudge Balls■ MAKES 10 ■ CALORIES PER SERVE (1 BALL): 133 (561KJ) NUTRITION INFORMATION ■ PROTEIN: 3.8G ■ TOTAL FAT: 12.4G ■ SATURATED FAT: 4G ■ FIBRE: 1.6G ■ CARBOHYDRATES: 15.G ■ TOTAL SUGAR: 1.2G ■ FREE SUGAR: 0.5G

Ingredients• 1 cup almond meal • 1 tbsp cocoa spread (e.g. Pure Harvest) • 2 tbsp coconut oil • 1 tbsp honey • 3 fresh mint leaves • 1 tbsp chocolate Healthy Mummy Smoothie mix

Method1. Place all ingredients in a food processor and process until

well combined.2. Roll mixture into 10 balls. Refrigerate for 25-30 minutes before

serving. Store in an airtight container in the fridge.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Choc Nut Quinoa Balls■ MAKES 20 ■ CALORIES PER SERVE (1 BALL): 125 (529KJ) NUTRITION INFORMATION ■ PROTEIN: 3.8G ■ TOTAL FAT: 6.8G ■ SATURATED FAT: 2.3G ■ FIBRE: 2.1G ■ CARBOHYDRATES: 12.3G ■ TOTAL SUGAR: 9.5G ■ FREE SUGAR: 9G

Ingredients• 3 tbsp vanilla Healthy Mummy Smoothie mix• 2 tbsp sunflower seeds• 1/4 cup quinoa flakes• 1/2 cup honey• 2/3 cup peanut butter• 1/2 cup dark chocolate bits• 1/4 cup desiccated coconut

Method1. Place smoothie mix, sunflower seeds and quinoa flakes in

a food processor and process until well combined.2. Heat honey in the microwave until runny. Combine with

peanut butter.3. Add honey mixture and chocolate chips to the food processor

and process until well combined.4. Form mixture into 20 balls, then roll in coconut. Refrigerate

for 25-30 minutes before serving. Store leftovers in an airtight container in the fridge.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Coconut Apricot Protein Balls■ MAKES 4 ■ CALORIES PER SERVE (1 BALL): 160 (673KJ) NUTRITION INFORMATION ■ PROTEIN: 4.8G ■ TOTAL FAT: 13.6G ■ SATURATED FAT: 8.8G ■ FIBRE: 2.5G ■ CARBOHYDRATES: 4.8G ■ TOTAL SUGAR: 3.9G ■ FREE SUGAR: 2G

Ingredients• 2 tbsp coconut oil, melted• 2 tbsp LSA (linseed, sunflower & almond) • 2 tbsp vanilla Healthy Mummy Smoothie mix• 2 tsp maple syrup• 2 tbsp dried apricots, finely diced• 1/2 tsp cinnamon• 2 tsp water

Method1. Place all ingredients in a food processor and pulse until

well combined.2. Divide mixture into 4 portions and roll into balls. Refrigerate

for 25-30 minutes before serving. Store leftovers in an airtight container in the fridge.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Coconut Maple Bliss Balls■ MAKES 6 ■ CALORIES PER SERVE (1 BALL): 119 (502KJ) NUTRITION INFORMATION ■ PROTEIN: 3.8G ■ TOTAL FAT: 6.1G ■ SATURATED FAT: 3G ■ FIBRE: 1.8G ■ CARBOHYDRATES: 12G ■ TOTAL SUGAR: 7.1G ■ FREE SUGAR: 6.7G

Ingredients• 2 tbsp vanilla Healthy Mummy Smoothie mix• 3 tbsp rolled oats• 1 tbsp shredded coconut• 2 tbsp almond meal• 2 1/2 tbsp maple syrup• 2 tsp coconut oil• 1 tsp vanilla extract

Method1. Place all ingredients in a food processor and process until well

combined. With the machine running, slowly add a little water until mixture comes together.

2. Roll mixture into 6 balls. Refrigerate for 25-30 minutes before serving. Store leftovers in an airtight container in the fridge.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Strawberry Cheesecake Balls■ MAKES 12 ■ CALORIES PER SERVE (2 BALLS): 120 (512KJ) NUTRITION INFORMATION ■ PROTEIN: 8.8G ■ TOTAL FAT: 8.8G ■ SATURATED FAT: 7.4G ■ FIBRE: 1.6G ■ CARBOHYDRATES: 1.4G ■ TOTAL SUGAR: 1.2G ■ FREE SUGAR: 0.4G

Ingredients• 250g reduced-fat cottage cheese• 1 tbsp strawberry Healthy Mummy Smoothie mix• 1 tbsp coconut oil, melted• 1/4 cup desiccated coconut, plus extra for rolling

Method1. Place all ingredients in a bowl and mix until well combined.2. Roll mixture into 12 balls, then roll each in the extra coconut.

Refrigerate for 25-30 minutes before serving. Store leftovers in an airtight container in the fridge.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Hot Cross Bliss Balls■ MAKES 16 ■ CALORIES PER SERVE (2 BALLS): 131 (550KJ) NUTRITION INFORMATION ■ PROTEIN: 2.7G ■ TOTAL FAT: 5.5G ■ SATURATED FAT: 1.8G ■ FIBRE: 1.9G ■ CARBOHYDRATES: 17.3G ■ TOTAL SUGAR: 8.6G ■ FREE SUGAR: 1.5G

Ingredients • 1/3 cup orange juice • 1/2 cup medjool dates, pitted • 1 cup rolled oats• 1/2 cup sunflower seeds • 1 tsp mixed spice • 2 tsp orange zest • 1 tbsp cacao/cocoa powder • 2 tsp almond butter • 2 tsp honey • 1 tbsp butter, melted Method1. Heat orange juice in the microwave or in a small saucepan until

steaming. Add dates and set aside until cool.2. Place oats and sunflower seeds in a food processor and

process on high until finely chopped. Add spice, zest, dates and soaking liquid. Process on high until well combined and mixture comes together. If mixture is too dry, add a small amount of extra orange juice to help it bind.

3. Roll mixture into 16 bite-sized balls and arrange on a plate. Refrigerate.

4. In a small mixing bowl, combine cocoa, honey, almond butter and melted butter. Place chocolate mixture in a piping bag or a zip-lock bag with a small corner snipped off.

5. Pipe a small chocolate cross onto each ball. (Any leftover chocolate mixture can be frozen for another time.) Return balls to the fridge and chill until firm. Store in an airtight container in the fridge or freezer.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


'Nutella' Bliss Balls■ MAKES 14 ■ CALORIES PER SERVE (1 BALL): 120 (501KJ) NUTRITION INFORMATION ■ PROTEIN: 2.5G ■ TOTAL FAT: 7G ■ SATURATED FAT: 0.5G ■ FIBRE: 3G ■ CARBOHYDRATES: 10.5G ■ TOTAL SUGAR: 10G ■ FREE SUGAR: 10G

Ingredients • 1 cup medjool dates, pitted • 1 cup hazelnuts• 2 tbsp cacao/cocoa powder• 1 tbsp chocolate Healthy Mummy Smoothie mix • 1 tbsp maple syrup Method1. Place all ingredients in a food processor and process until

well combined. Add a small amount of water, if necessary, to help mixture bind.

2. Roll mixture into 14 balls. Store in an airtight container in the fridge for up to 1 week or freeze for up to 1 month.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Cookie Dough Bliss Balls■ MAKES 12 ■ CALORIES PER SERVE (2 BALLS): 218 (915KJ) NUTRITION INFORMATION ■ PROTEIN: 4G ■ TOTAL FAT: 9G ■ SATURATED FAT: 8G ■ FIBRE: 3G ■ CARBOHYDRATES: 28G ■ TOTAL SUGAR: 9G ■ FREE SUGAR: 8G

Ingredients • 1 cup plain wholemeal flour • 3 tbsp rolled oats• 1/4 tsp vanilla extract • 2 tbsp maple syrup • 2 tbsp reduced-fat milk• 2 tbsp coconut oil, melted• 3 tbsp dark chocolate bits Method1. Place all ingredients in a bowl and stir until mixture becomes

doughy. If mixture is too dry, add a little extra milk.2. Roll mixture into 12 balls. Store in an airtight container in the

fridge for up to 1 week.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Weet-Bix Balls■ MAKES 10 ■ CALORIES PER SERVE (2 BALLS): 154 (647KJ) NUTRITION INFORMATION ■ PROTEIN: 2.4G ■ TOTAL FAT: 8.3G ■ SATURATED FAT: 6G ■ FIBRE: 2.4G ■ CARBOHYDRATES: 15G ■ TOTAL SUGAR: 8.1G ■ FREE SUGAR: 6G

Ingredients • 1/2 cup sultanas• 1 tbsp peanut butter • 1 tbsp coconut oil, melted• 2 wheat cereal biscuit (e.g. Weet-Bix)• 2 tbsp cacao/cocoa powder • 2 tbsp honey • 1/3 cup desiccated coconut

Method1. Place all ingredients in a food processor, reserving 1 tbsp of

the desiccated coconut. Blend until mixture forms a smooth, fudge-like consistency. Add a small amount of water, if necessary, to help mixture bind.

2. Roll mixture into 10 balls, then roll in reserved coconut. 3. Store in an airtight container in the fridge or freezer.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


Bounty Bites■ MAKES 16 ■ CALORIES PER SERVE (1 BITE): 130 (545KJ) NUTRITION INFORMATION ■ PROTEIN: 1G ■ TOTAL FAT: 12G ■ SATURATED FAT: 11G ■ FIBRE: 2G ■ CARBOHYDRATES: 4G ■ TOTAL SUGAR: 3G ■ FREE SUGAR: 3G

Ingredients • 2 cups desiccated coconut• 2 tbsp coconut oil, melted • 1/4 tsp vanilla extract • 1 tbsp vanilla Healthy Mummy Smoothie mix• 1/2 cup dark chocolate bits

Method1. Place coconut, coconut oil, vanilla extract and smoothie mix in

a food processor and process until well combined. If mixture is too dry, add a little extra coconut oil to help it bind.

2. Roll mixture into 16 balls. Place on a plate or tray and refrigerate for 30 minutes or until set.

3. Once the bites are set, place dark chocolate bits in a microwave-safe bowl and microwave in 30-second intervals, stirring well after each, until melted.

4. Stick a toothpick into one of the balls and dip into melted chocolate until thoroughly coated, then place on a plate or tray lined with baking paper. Repeat with remaining balls. Place in the freezer for 30 minutes, until set.

5. Store leftovers in an airtight container in the fridge or freezer for up to 1 week.

8 8 8 8 8 8 8 8 8 8 8 8 8BLISS BALLS


ABOUT THE HEALTHY MUMMY SMOOTHIES

THE HEALTHY MUMMY SMOOTHIE IS A DELICIOUS AND NUTRITIOUS MEAL REPLACEMENT PRODUCT, DESIGNED

ESPECIALLY FOR MUMS. Unlike other shakes or smoothie

products, which can contain artificial ingredients and fillers or just be a protein powder, The Healthy Mummy Smoothie is packed with a potent combination

of 24 vitamins and minerals, protein, carbohydrates, fibre and healthy fats, providing a

nutrient hit for busy mums. The smoothie is also breastfeeding

friendly and contains fenugreek.

QUICK, EASY AND DELICIOUS – THE PERFECT MEAL REPLACEMENT FOR BUSY MUMS

BREASTFEEDING

FRIENDLY

NO CAFFEINE NO ACCELERANTS

GLUTEN & DAIRY FREE96% SUGAR FREE

100% FRUCTOSE FREEHIGH IN FIBRE

NO ARTIFICIAL INGREDIENTSBREASTFEEDING FRIENDLY

WHAT BREASTFEEDING MUMS SAY ABOUT THE SMOOTHIES

"After finding The Healthy Mummy when my baby was three weeks old, I started on The Healthy Mummy Smoothies and they were my saviour! I went from only eating dinner to finally having filling and nutritious breakfasts and lunches that I could have on the go and with my hands full. The smoothies also made a fantastic difference to my supply, which was a massive help when bub was feeding continually. With the help of The Healthy Mummy program and smoothies, I was able to lose 30kg in 12 months, while feeding my bub."

ANDREA DIXON

“The Healthy Mummy Smoothies have been a complete lifesaver for me. With a toddler and a newborn, it's so hard to look after yourself, even to make yourself breakfast in the morning. The smoothies are delicious and keep me full for ages. I've lost 8.5kg in the last seven months!”

ALISHA LYMAR

“I can’t imagine how I would have survived when my third baby was born without my Healthy Mummy Smoothies. They boosted my milk supply, making breastfeeding easier. I never missed a meal because I always found a quick minute to whip up my smoothie. They were a total lifesaver!”

MEGAN VANDERWAAL

ANDREA LOST 30KGS IN

12 MONTHS


HIGHIN

PROTEIN

LOWIN

CARBS

HIGHIN

FIBRE

LOWIN

SUGAR

PER 100G THE HEALTHY SLIM OPTIFAST TONY FAT RAPID BIGGEST HERBALIFE CELEBRITY MUMMY RIGHT FERGUSON BLASTER LOSS LOSER SLIMEnergy (kj) 1450 1470 1566 1538 1566 1504 1583 1511 1672Protein (g) 54.9 16 30 34 19.3 19 36 32 48Carbs (g) 9.3 57 39 43 58 51 44 53.5 27.5Sugar (g) 1.6 46 32 32 52.8 46 40 32 22.5Fibre (g) 26.7 16 not listed 7 9 7 4 8.2 6.2Fat (g) 6.9 2 5.5 4 5.3 5 4 3.5 9.1No of vitamins & minerals 24 16 24 24 25 24 25 19 25Sodium (mg) 711 245 480 360 468 382 382 428 342Cost per serve (based on RRP in Jan 2016 $2.74 $1.52 $3.49 $3.49 $1.38 $2.21 $3.66 $3.48 $2.99Serving size 25g 35g 54g 55g 33g 41g 55g 28g 40gSugar (per serve) 0.4g 16g 18g 18g 17g 19g 22g 9g 13gSodium (per serve) 177.7mg 86mg 220mg 200mg 155mg 160mg 210mg 120mg 160mg

THE HEALTHY MUMMY SMOOTHIES STAND OUT FROM THE CROWD!

"I struggled with my milk supply with my first baby and only managed a week or two of breastfeeding.

I started using The Healthy Mummy plans when she was about eight months old. By the time I had my second baby, I had been using The Healthy Mummy Smoothies for a few years, along with the meal plans. I successfully and exclusively breastfed him for seven months before returning to work.

I know my breastfeeding success was due to using the smoothies to maintain my supply. They were full and nutritious meals I could make in under five minutes, ensuring I was eating enough of the good stuff to meet bub’s needs.

Having a meal you can make in five minutes and one-handed makes life with a newborn so much easier. I have lost more than 30kgs safely using The Healthy Mummy Smoothies and meal plans."

CAT CHRIST

"After struggling to meet the feeding demands of my firstborn, I was ecstatic to be able to feed our second child to 19 months, while losing weight with The Healthy Mummy Smoothies.

I’m now feeding our third baby, and six months in, I have lost almost 20kg and I have never felt so confident with my supply thanks to my daily Healthy Mummy Smoothies."

BELINDA BELLIS

WHAT BREASTFEEDING MUMS SAY ABOUT THE SMOOTHIES

CATHAS LOST

30KGS


“Smoothies are a huge hit in our house. The Carrot Combo and Berry Choc smoothies were winners with the kids as well as with me. I found these two recipes very filling and the flavour combos were very more-ish!” Jodie

“I still have the smoothies (especially now they are 96% sugar free!) for breakfast and the occasional lunch. I’m 10.5kg off my goal weight and finally comfortably back in my engagement and wedding rings for the first time in five years!” Erin

TASHEENALOST 44KGS

ERIN LOST 43.7KGS

JODIELOST 36KGS

“I had two smoothies a day for a while and, oh my gosh, do I LOVE them! I found that the smoothies actually kept me full and gave me a whole bunch of energy!”Jackie

the healthy mummy smoothieswhy we love

“I find the smoothies give me a boost of energy, they are filling, quick, convenient and delicious to make. I love how the recipes are endless and I never get bored.” Tasheena

JACKIE LOST 22KGS

WHAT THE EXPERTS SAY...

SALLEE DWYERRegistered midwife/RN & director of Midwife to Mum

“I have purchased a variety of weight-loss shakes in the past and, generally, I am not a fan. I purchased the

program with the smoothies, wanting to give myself the best opportunity to lose the weight. I was pleasantly surprised at how delicious the smoothies are. They contain a multitude of ingredients and they were a great breakfast or afternoon snack when I needed a boost. The shakes are helpful for mums who are on the go and breastfeeding, and they complement a balanced diet.”

KATHLEEN ALLEAUMENutritionist, author and mum of two

“The smoothie is an excellent meal replacement and a perfect weight-loss solution when

partnered with a well-balanced eating plan and physical activity. The GI (glycemic index) of the smoothie is low, meaning the carbohydrates (our primary source of fuel) release slowly, blood sugar levels remain stable and hunger pangs at bay. Best of all they taste fantastic! The smoothie is perfect with antioxidant-rich fruit for a snack, or to include as your breakfast or lunch.”

TASHEENA HAS LOST 44KG

HEALTHY WEIGHT LOSS FOR MUMS

The Healthy Mummy brand was created by mum of two Rhian Allen in 2010, when a pregnant Rhian saw a need for a healthy solution for mums to regain their health, energy and body confidence after having children.Five years later, The Healthy Mummy is used by hundreds of thousands of mums and is a trusted approach to safe and healthy weight loss and healthy living. Collectively our mums have lost more than 2 million kilos!*

Visit our website to find out more! www.healthymummy.com

WHAT DO WE OFFER?

MORE THAN 22 FAMILY-FRIENDLY RECIPE BOOKS Including our Top 50 Chocolate Recipes, Healthy Kids Cookbook, Meals in 15 Minutes or Less, and the Vegetarian Cookbook.

THE HEALTHY MUMMY SMOOTHIES A healthy meal replacement without any nasties, ideal for busy mums when there is no time to cook! Plus they are breastfeeding friendly and contain 24 vitamins and minerals.

THE 28 DAY WEIGHT LOSS CHALLENGE An interactive monthly challenge with 100 brand new recipes each month, fully customisable menus and shopping lists – plus it’s family friendly. Also includes full exercise plans, all made for busy mums.

THE 28 DAY WEIGHT LOSS CHALLENGE APPExclusively for challenge members! Available on Android & Apple.

THE POST-PREGNANCY EXERCISE DVDThe number one postnatal exercise DVD, with leading Australian physiotherapist Lisa Westlake.

A HUGE SUPPORT GROUP OF MUMS Private Facebook group with more than 50,000 like-minded mums for daily support, encouragement and inspiration. See our private support group here: www.facebook.com/groups/losebabyweight

YOU CAN DO ONE OR ALL.

THE CHOICE IS YOURS!

Mums lose an average of 4-6kg* every month on our achievable plans

*Based on more than 200,000 mums recording their results on our website in 2014, 2015 & 2016

“We are the biggest mums only healthy living & weight-loss community”

TAWHAI HASLOST 50KG


l whole-food smoothiel 96% sugar free l no fructose or fillersl no artificial sweetenersl gluten free with no nastiesl breastfeeding friendlyl made for busy mums

Pay only $2.06 per serve on our lifetime discount smoothie subscription!

GET YOUR 25% PERMANENT DISCOUNT NOW!

PAY ONLY

$2.06 PER SERVE

subscribe here

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http://www.losebabyweight.com.au/smoothie-subscription/?_ga=1.198700776.656044083.1373271704#smoothie-add-to-cart

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We hope you’ve enjoyed reading and using The Healthy Mummy Healthy Snacks Recipe Book.If you would like to purchase any of our products and plans, or want access to more health information and recipes, please visit our website, www.healthymummy.com.

If you have any questions regarding anything in this book or any of our plans, you can email us at [email protected] and we’ll do our best to answer your query. Good luck on your healthy lifestyle journey!

& The Healthy Mummy team x

Rhian

est. 2010No.1 IN

*Based on over 100,000 mums recording their results on our website in 2014 & 2015

facebook.com/healthymummyJoin our community here

WEIGHT LOSSFOR MUMS

EMPOWERING MUMS TO LIVE HEALTHIER

VISIT LOSEBABYWEIGHT.COM.AU TO FIND OUT MORE

Visit our website to learn about the interactive and customisable 28 Day Weight Loss Challenge. ● Challenge hub● Access to over 2000 recipes● Do-at-home daily exercises

(with no expensive equipment)● Online support from tens of

thousands of other mums ● Breastfeeding safe

JOIN OUR HEALTHY MUMMY COMMUNITY WITH TENS OF THOUSANDS OF MUMS FOR DAILY SUPPORT

Mums lose an average of 4-6kg* every month on our achievable plans>>

TASHEENA HAS LOST 44KG

TAWHAI HASLOST 50KG

BREASTFEEDING FRIENDLY SMOOTHIES


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