Top 5 snacks for busy working bodies (and minds)

A healthy body means a healthy mind to help you turn a healthy profit.

When you’re working hard, the easiest way to deal with an energy dip often seems to be reaching for the biscuits or downing another cup of coffee. But these are quick fixes that soon leave you feeling sluggish again. In a quest for a donut-free future, we’ve come up with five healthier snacks to keep you going.

Go nuts

Raw nuts have a high fat content but they’re also nutritious and healthy, leaving you feeling both satisfied and virtuous. Almonds are particularly great, as they’re full of antioxidants and vitamin D. Make a trail mix by brightening up your bowl of nuts with dried fruit like apricots, raisins, dates and berries. If you fancy preparing your own, you can spread out fresh fruit on a baking tray and bake it in the oven on a low heat for several hours. Spice it up a bit by adding a sprinkle of ginger or cinnamon, or tumble your mix in some smoked paprika or cayenne pepper.

Smooth it out

Fish out that blender from the back of the cupboard and banish the thought that smoothies are just for gym-obsessed health fanatics. You can make a quick smoothie from leftover fruit that’s going a bit squishy, combined with a dollop of yoghurt or a good glug of almond milk. Filling your freezer with frozen berries means you can easily add colour and flavour, while chucking in bananas and oats will give you extra energy and make you feel more full. For an even bigger energy boost, make a green smoothie with ingredients like avocado, kale and spinach. Blend your greens up with some coconut milk and then give the mix a second whizz once you’ve added a handful of fruit.

Give them a roasting

Chickpeas are super-cheap and they can be made into a delicious snack if you rinse them, dry them and then roast them in a drizzle of olive oil. Take them out of the oven after about 20 minutes or when they’re golden and crispy and then add your favourite flavours like cumin, cayenne pepper or chilli powder. You can try something similar with edamame, which are soybeans popular in Japanese cuisine. If you’re short on time, buy them ready-roasted. Both chickpeas and edamame are incredibly healthy and a great source of protein, fibre and iron.

Get the ball rolling

If you often crave a sugar boost and need something that’s easy to eat on-the-go, prepare some sticky little energy snacks and pop them in the fridge for later. Blitz a mixture of oats, dark chocolate chips, dried fruit and chopped nuts in your food processor and then use a blob of peanut butter to bind your mix together, then roll it into several small balls. Alternatively, opt for a tropical vibe by mixing nuts with desiccated coconut, adding a squeeze of lime and a sprinkling of zest and binding with chopped dates. Roll the balls in some cocoa powder for a dusting of truffle-like sophistication.

Greek out

Yoghurt is great. It contains probiotics that can help your digestive system work properly, and it’s high in calcium, which is important for your bones and teeth. Greek yoghurt is thicker than other types of yoghurt, and higher levels of protein mean that it can make you feel more satisfied. It also contains lower levels of carbohydrates and sugar, so it’s an even healthier option. Try adding a sprinkle of wholegrain cereal to your Greek yoghurt for extra energy and a satisfying crunch, or a handful of blueberries, which are low in calories and high in antioxidants.

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