Healthy snacks to reduce cravings

As we head back to work and school, having a repertoire of snacks to grab as life gets busier is important.

Even more important for most of us is that those snacks are healthy, so this is where Luke Hines comes in.

Trained in health and fitness and a former My Kitchen Rules finalist turned presenter and cookbook author, Hines describes himself as a "snackaholic" so he has set out to make nutrient-dense, healthy snacks.

"When you snack smart, snacks can actually support your health and wellness journey, improve your wellbeing and keep you on track."

His latest book, Guilt Free Snacks, features sweet and savoury snacks that are gluten and refined-sugar free, along with ideas for eating well.

"Being prepared with a stash of healthy snacks on hand will prevent you from reaching for, or craving or needing snacks that are not good for you."

Recipes range from potato chips and fish fingers to bliss balls, smoothies and "nice cream".


These recipes are extracted from Guilt Free Snacks by Luke Hines, Published by Plum, RRP $29.99, Photography by Rob Palmer and Mark Roper. 

Fast fish fingers

Fish fingers always remind me of a weekend snack I used to have as a kid. Now you can make your own really easily and quickly and, knowing they are packed with goodness, enjoy the same great flavour.

Serves 2


2 eggs, lightly whisked

100g (1 cup) blanched almond meal

45g (½ cup) desiccated coconut

60g (½ cup) arrowroot or tapioca flour

3 Tbsp finely chopped flat-leaf parsley leaves

1 tsp onion powder

1 tsp garlic powder

1 tsp smoked paprika

½ teaspoon sea salt

400g firm white fish, cut into fingers about 10cm long

Extra-virgin olive oil, avocado or macadamia oil cooking spray

Dressed green salad, to serve

Lemon wedges, to serve

One-minute lemony mayo

250ml (1 cup) extra-virgin olive oil

1 egg

1 tsp freshly squeezed lemon juice, plus extra if needed

½ tsp Dijon mustard

Pinch of sea salt


For the one-minute lemony mayo, pour the extra-virgin olive oil into a wide-mouthed glass jar — a mason jar works really well for this. Add the egg and let it settle for a moment (this helps the mayo to emulsify). Insert a handheld blender and press it down to the bottom of the jar, making sure you pierce the egg yolk. Turn on the blender and keep it at the bottom of the jar for 30 seconds, or until the mixture at the bottom is emulsified and a pale creamy colour. Now, taking your time, very gradually lift the blender up to emulsify more of the oil. Slowly continue all the way to the top until all the oil is thickened, emulsified and nice and creamy. Stir in the lemon juice, mustard and salt. Taste and add more lemon, if you like. Screw on the lid and store in the fridge for up to one week, ready for serving.

Preheat the oven to 200degC and line a large baking tray with baking paper.

Set up two shallow bowls for a crumbing station. Add the whisked egg to one bowl; combine the almond meal, desiccated coconut, arrowroot or tapioca flour, parsley, spices and salt in the other bowl and mix well. Dunk the fish fingers in the egg, then coat in the crumb and place on the prepared tray.

Generously spray with the cooking oil and bake for 10-12 minutes, turning halfway through, until golden brown and cooked through.

Serve the fish fingers hot from the oven with a green salad, lemon wedges and a generous dollop of the lemony mayo.

Zucchini Dippers

I created this recipe so you could enjoy a crispy cracker and get a decent daily dose of nourishing greens without even noticing. The zucchini acts as a fantastic base for these crackers that I like to call dippers, as they’re great for dipping into your favourite dips — or topping with this zesty salsa. Please note: Flax or chia eggs aren’t a suitable substitute for eggs in this recipe.

Serves 8-12


270g (2 cups) grated zucchini, squeezed of excess liquid

8 eggs

65g (½ cup) coconut flour

50g (½ cup) blanched almond meal

60g (½ cup) tapioca flour

125ml (½ cup) melted coconut oil

2 Tbsp nutritional yeast flakes

2 tsp garlic powder

2 tsp onion powder

2 tsp gluten-free baking powder

Avo salsa

2 avocados, finely diced

200g yellow cherry tomatoes, finely diced

zest and juice of 1 lime, plus extra lime juice to serve

1 Tbsp extra-virgin olive oil

1 tsp chilli flakes

1 Tbsp finely chopped flat-leaf parsley leaves

sea salt and freshly ground black pepper


Preheat the oven to 180degC and line two baking trays with baking paper.

Place all the dipper ingredients in a food processor and pulse to form a smooth and workable dough.

Evenly divide the dipper dough between the prepared trays, spread out to the edges and flatten until about 5mm thick. You can place a piece of baking paper on top and use a rolling pin to make it perfectly flat if you like, otherwise just press with your hands. Bake for 15 minutes, or until just turning lightly golden. Remove from the oven and carefully flip the par-baked dipper dough over on each tray, then slice into 6cm x 6cm squares. Return the trays to the oven and bake for 15 minutes, or until the dippers are golden brown on top.

The longer you cook them, the crispier they become, so keep an eye on them to get your desired consistency. Set aside to cool slightly.

For the avo salsa, place the avocado, tomato, lime zest and juice and olive oil in a bowl. Toss well to combine. Sprinkle over the chilli flakes and parsley, season with salt and pepper and squeeze over the extra lime juice to taste.

Enjoy the zucchini dippers topped with the avo salsa. Store the zucchini dippers in an airtight container in the fridge for up to 5 days or freeze for up to 1 month.


who really has these things in their pantry? blanched almond meal ,tapioca flour etc