Step 18 : Small Steps to Big Change Wellness Series

You’ve heard the advice about never going into a supermarket when you’re hungry or you’ll end up buying crap? Well the same applies for during the regular day. I find that if I don’t take the time to plan in two nutrient dense snacks for in between my classes, I end up reaching for the donuts in the office next door or hitting the faculty lounge for a creamy hot chocolate. Both OK choices for now and again, but not on a daily basis! Unless you’re looking for a post-exercise re-fuel, snacks should have a low glycemic load, meaning they will give you nutrients and energy but won’t cause a huge insulin response. Donuts don’t really fit that bill!

Step 18 is Super snacks #1  

I take snacks pretty seriously. They need to taste good, be portable and junk free. And my favourite one at the moment is fruit or veggie slices slathered with homemade nut butter.

Now I try my hardest but I am NOT a pro cook. Sadly, my Instagram page isn’t full of beautiful meals I have created and styled. But nut butter is a beautiful thing. It’s freaking awesome and oh so easy.

Most people don’t have excess hours to prep their food and snacks, so nut butter is a perfect choice as it’s done in minutes, with only 2 ingredients!


Now it depends on how fancy your food processor is as to exactly how fast you can make nut butter but to give you a rough idea of what it will look like as you go through the processing stages I made this for you:

nut butter

TOP TIP: Be sure not to stop mixing too soon or your nut butter can be a bit dry and grainy. The nuts have to fully release their oils for it to become the drippy, nutty deliciousness you’re looking for. In a posh Magimix food processor this will happen in 3-4 minutes! (but you may have to take out a loan to finance it!)

What are your snacks for the week ahead? Get planning my friend – your gut and energy levels will thank you for it.

Erin xx

Nut Butter
Yields 1
Creamy Nut butter - Super Snacks #1
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  1. 2 cups of high quality nuts (either a mixture or a single nut) Try out pecans, almonds (skinned or not) cashews, brazil, hazelnuts
  2. 1 Tablespoon Maple Syrup
  3. Optional add ins: cinnamon, sea salt, chocolate chips, raisins,
  1. Pre-heat oven to 170 Celsius
  2. Spread out nuts on a baking tray and drizzle maple syrup over them
  3. Get your hands dirty and ensure each nut is coated with maple syrup
  4. Roast in the oven for 12-15 minutes - check regularly after 8 minutes that they are not burning
  5. Cool nuts completely
  6. Add cooled nuts into a powerful food processor and mix until it drips off a spoon
  7. Spread on toast, fruit or veggie slices, add into smoothies or just eat it off a spoon 🙂
Earth to Erin
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