Crunch time: what is it?

Having a timely snack based on heart-healthy fats and fibre can prevent us from binge eating later, especially on "junk" food. We are in a healthy revolution that turns traditional snacks into snacks where portion sizes and the predominance of lighter ingredients are taken into account, making them a new healthy option.

Even when we make these types of products at home, they should always be light, innovative and comfortable, according to an urban lifestyle, but always keeping a relationship with nature and not forgetting health and welfare.

Resorting to the easiest and most immediate foods at "crunch time" is not the healthiest option either for the body or for the mind, so traditional snacks are not the best choice. Among the many alternatives are whole fresh fruits with skins, different types of vegetables, chopped or freeze-dried, which implies different choices, dried fruit mixes, cookies based on activated seeds and tuber alternative to the potato.

These are the basic ingredients you can find today to appease a craving, to recover your energy after some physical activity or, simply, to eat something tasty and healthy during working hours. If you add natural spices and/or sweeteners to this, the result is a gourmet snack that is perfectly compatible with the idea of a healthy and beneficial “crunch time”.

 What about dried fruit and nuts?

If we assume that both at work and in different day-to-day activities you need to intelligently nourish the most complex brain functions, such as concentration, memory, mental agility and coordination, this is the scenario where raw and unsalted nuts acquire special relevance, since they are associated with an improved cognitive response; given their quantity of nutrients, it is a wise decision to include them in your "crunch time".

Many scientific studies have shown the benefits of moderate consumption of these foods, despite their high energy content. The important thing is to assess the amount consumed, the recommendation is about 30 grams / day depending on the fruit or nut, and consume them primarily in the morning.

Sweet can also be healthy

While most supermarket snacks are salty, sweet options are slowly beginning to appear. They are biscuits that give preference to the natural sweetness of dried fruits, wholemeal flours, pure cocoa, coconut, ginger, cardamom and seeds.

These are presented as different n to what we traditionally relate to as sweet products, since their main aim is to contribute to health. In order to do this, the manufacturing temperatures and processes are kept low, thereby attempting to preserve the antioxidants, the proteins are carefully chosen and certain fats are favoured.

Spicy Pumpkin Seeds

Ingredients ( 1 person)

- ½ cup pumpkin seeds

- 2 g turmeric

- 2 g paprika

- 2 g cumin

-  20 ml olive oil

 Instructions

• Remove the pumpkin seeds and wash them well to remove any remaining pulp left on them. Leave to dry on a tea-towel or kitchen paper.
• Once the seeds are dry, mix in a bowl with the condiments: turmeric, paprika and cumin.
• Precalienta el horno a 200 ºC.
• Place marinated seeds on a baking sheet lightly coated with olive oil. Place the tray in the preheated oven at 180°C for 15 to 20 minutes, taking care not to burn them and turning the tray if necessary.
• Once they are toasted, let them cool and they will be ready to eat.

Ingredients (25 units)

- 2 large eggs

-  30 g honey

-  Seed Mix

- 100 g raw almonds (rolled, sliced, diced...)

- 100 g raw hazelnuts

- 70 g chickpea flour

- 12 g lemon zest

Instructions:

-Preheat the oven to 160°C and prepare a large tray with a suitable silicone sheet.

- Place the eggs and 2 tablespoons of honey in a bowl. Beat lightly, add the almonds, hazelnuts, chickpea flour and lemon zest and stir well.

- Once a slightly sticky, moist dough is formed, take portions of the mixture and shape them flat and round with a spoon or slightly moistened fingers.

- Distribute the portions on the tray, without leaving much space for separation. Flatten as much as possible by pressing them firmly. Bake for about 20 minutes or until golden brown. Leave to cool on a rack.

Ingredients (6 persons)

- 100 g oat flakes

- 150 g carrot

- 40 g apricots or raisins or dates

- 7 g baking soda

- 5 g ground cinnamon

- 2 g ground ginger

- 0,5 g g of vanilla pod seeds

- 20 g brown sugar

- 1 g lemon zest

- 1 egg

- 150 ml milk

- 50 g raw almonds, rolled or chopped

- 30 g pumpkin seeds

- 30 g sunflower seeds

- 15 ml extra virgin olive oil

 Instructions

- Preheat the oven to 180ºC and lightly grease a tray or dish. Use a small mould to give it a more sponge-like texture.

- Wash and grate the carrots, peel them lightly. Chop the apricots or any other dried fruit into small cubes. Mix in a bowl with oat flakes, baking soda, spices, lemon zest and brown sugar.

- Add the egg and milk and mix well with a spatula. Work the mixture until it is evenly mixed and spread on the tray. Depending on the type of oats used you will get different textures; correct by adding more flakes or more milk until it is moist but not too sticky, you need a mixture that can be spread with the slightly moistened spatula.

- Combine the rest of the ingredients and spread over the top. Bake for 25-30 minutes or until golden brown on top. Wait about five minutes before moving to a cooling tray or cut it while still hot if you prefer to eat it warm