Snack Time

RECIPES VICKI RAVLICH-HORAN | IMAGES ASHLEE DECAIRES

I started this year with a little more determination than most to shed the extra kilos. After a number a lifestyle tweaks, from cutting down my caffeine and alcohol intake and finding ways to integrate exercise into my everyday life, I have started to tackle carbs, which are surprisingly harder than cutting the caffeine and wine!

A ketogenic diet cuts your carb intake to just 5%. This means instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables and fruits) for your energy, the body uses stored fat. I have found mealtimes a breeze, but my weak point is 3pm. You know that time of day when lunch was a while ago and dinner is a long way off. Having some delicious and healthy snack options on hand makes life really easy.

Packed full of seeds, these super simple crackers are delicious topped with avocado for the perfect snack. They are also an awesome addition to a platter with cheese or hummus.

1/3 cup ground almonds 1/3 cup sunflower seeds 1/3 cup sesame seeds 1/3 cup pumpkin seeds 1/3 cup flaxseeds 2 tbsp poppyseeds 1 tsp salt 1 cup water

Mix everything in a bowl and leave for 1–2 hours.

Line a baking tray (approx. 38cm x 26cm) with baking paper then, using a spatula, spread the seed mixture evenly over it. Sprinkle with ½ tsp of flaked salt. Bake at 180°C for 30–40 minutes until golden brown all over. Allow to cool before breaking into shards and storing in an airtight container. Hint – Change up the flavour by adding chopped herbs like rosemary or thyme, cumin or fennel seeds.

MAKES 16–18 BALLS

Low carb and very low in sugar but still able to help with the sweet cravings, I sweeten mine with maple syrup, 1–2 tbsp is plenty, but you can switch this out for other sweeteners like monk fruit, yacon or xylitol.

2½ cups desiccated coconut 1–2 tbsp maple syrup 1 tsp vanilla extract ¼ cup coconut oil, melted ½ cup coconut cream* 150g dark chocolate (70% cocoa or more) 1 tbsp coconut oil Mix together the coconut, maple syrup, vanilla, coconut oil and cream and mix well. Roll tablespoonfuls into balls and then chill until firm.

Melt the chocolate and coconut oil together. I do this in a glass bowl in the microwave. Chop the chocolate into small pieces and heat on high for max. 1 minute, then stir until smooth.

Dip each ball into the chocolate before setting on baking paper. Once set, store in an airtight container in the fridge. *Place the coconut cream in the fridge for a few hours prior so you can scoop out the thick cream only.

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Sometimes you just need bread! This isn’t quite a slice of Volare sourdough, but it fills the gap. Unfortunately, the dough doesn’t have the structure to be baked into a loaf so making buns is the best solution. These freeze well and are the perfect solution for a keto burger, a sandwich and even toast in the morning.

1/3 cup psyllium husks (available at Vetro Hamilton and The Herbal Dispensary, Raglan) 1¼ cups ground almonds (almond flour if you can find it is even better) 2 tsp baking powder ½ tsp salt 3 egg whites 2 tsp apple cider vinegar 1¼ cups warm water 1 tbsp sesame seeds for sprinkling on top In a bowl, mix the dry ingredients together. Add the egg whites and cider vinegar and mix until combined. Pour in the boiling water and stir really well until it comes together as a dough. With wet hands, divide the dough into six and shape these into buns, placing on a lined baking tray. Sprinkle tops with sesame seeds and bake at 180°C for 1 hour. The buns should sound hollow when you tap them.

Allow to cool completely on a cooling rack.