Category Archives: Snacks

Protein Power Balls

IMG_2147I’m a huge fan of Teresa Cutter (aka “The Healthy Chef”) and her approach to food – she creates delicious functional foods for optimum health and wellbeing.

I have been meaning to give these protein balls a try forever but have never gotten around to it, so Friday night when my girlfriend came over for healthy fish and veggies (and wine – what? It’s the weekend, plus isn’t a glass of wine good for you?!), we gave them a whirl. They turned out absolutely dangerously delicious!! Let’s just say we couldn’t stop at one..


  • 330g raw whole almonds or walnuts – I didn’t have quite that many almonds so made up about 50g of the difference with pistachios
  • 60g protein powder – I use ezyprotein (vanilla) which is an Australian certified organic, sprouted, bio-fermented, raw, wholegrain brown rice protein powder
  • 16 fresh dates, pitted
  • 2 tbs cocoa powder – I used raw cacao powder
  • 1 tbs natural vanilla extract
  • 1/2 tsp ground cinnamon
  • desiccated coconut, goji berries, cocoa, nuts for rolling


  • Throw almonds, cinnamon, protein powder and cocoa into a food processor and process until the mix looks crumbly – Vitamix won’t work, I found this out the hard way.. but you can blitz the nuts in a Vitamix, chop up the dates and moosh all ingredients together with your hands in a big bowl. Get dirrrrty!
  • Add dates and vanilla extract and process again until the mix starts to come together
  • Add a splash of water if you need to so that the mixture is soft and forms a soft ball
  • Form into 14 decent sized balls
  • Roll in coconut or other suggested coatings and store in the fridge (up for 4 weeks, if they last that long!)

Nutritional Info (per ball)

  • Protein 8.2g
  • Carbs 7.6g
  • Total fat 12g
  • Saturated fat 0.9g
  • Fibre 2.8g
  • Kilojoules 703
  • Calories 168
Picture of Protien Power Balls

After-dinner treat

Recipe from: The Healthy Chef

Tagged , , , , , , , , , , , , , ,

The 3pm Slump

Picture of a takeaway coffee and Arnott's biscuits

Yes you, fellow paper-pusher, I’m calling your name.

It’s 3pm.. and you’ve found yourself in the kitchen shaking the cookie jar around like a giant maraca trying to get your mits on the last Kingston that’s sitting at the bottom of the jar (well, they are my personal fave, move over Milk Arrowroot!).

Whether it’s because you didn’t have a wholesome lunch or because you are just trying to do something else (!!!) to get you through the afternoon (we’ve all had those days), I’m sure you’ve found yourself fallen to the trap of making bad food choices when we are hungry, bored or unprepared. I know I have.

I overcome this problem by being prepared and keeping an inventory of:-

  • an assortment of veggie sticks (or “crudites”, if you’re feeling a little fancy)
  • boiled eggs – for protein and healthy fats
  • hummus – for added protein, a small amount of carbs, a good dose of Omega 3 fatty acids and honestly, because dipping just makes the veggies more fun to eat. I buy the healthy kind from Flannery’s – my favourite is Hafla Organic Hummus. Let’s face it, I’m not making my own so this is the best I can do, plus it’s delicious. Try it – you’ll never eat another brand of store-bought hummus ever again!

A fast, delicious and nutritious snack in next to no time! I have the benefit of a fridge in the office, so I have no excuses! Sprinkle some smoked paprika for an extra flavour punch.

Picture of hummus, boiled egg, cherry tomatoes, carrot and cucumber

Snack pack ingredients

Picture of hummus, boiled egg, cherry tomatoes, carrot and cucumber sticks

Dig in! (pun intended!)

Even better yet, swap your takeaway coffee for a herbal tea or filtered water. Your insides will thank you and you’ll save money too!

If you are hitting the gym after work, top the ingredients on a few Ryvitas or a similar low GI carb.

How do you get through your 3pm slump?

Tagged , , , , , , , , , , , , ,
Fresh Fit N Healthy

Simply Living a Fit and Healthy Life


"It's so beautifully arranged on the the plate - you know someone's fingers have been all over it." - Julia Child

Putney Farm

Get some good food. Cook it. Share with friends. Have a cocktail.

Finger, Fork & Knife

I'm Kate and Finger, Fork and Knife is where I record the recipes that excite, nourish and inspire me. I focus on wholesome, high-nutrition, home-cooked food - recipes that satisfy and delight. Welcome!

Simple Provisions

Food does not need to be fancy to be celebrated


guilt free and raw desserts - gluten + dairy free, no added sugar

%d bloggers like this: