Burnout coping strategies start with healthy snacks at the office
When you spend hours hustling at work, you’ve got loads of spare time to prepare carefully balanced healthy meals and snacks, yeah? Ha! In reality, you switch out lunch for a handful of sweets or leftover cake from Carol’s farewell morning tea. Right? Right.
Because relying on chocolate bars and red liquorice as meal replacements is the fastest way to a butt-kicking burnout (we know from experience – you’re going to want to avoid it at all cost), we’ve rounded up a few easy snacks for you to whip up for those late nights and non-existent lunch breaks at the office.
You don’t need to be a sous-chef to get these babies rollin’ but (full disclosure) you’ll need to drag yourself into the kitchen at some stage. Given your schedule, this might seem like an impossible task. So, try this: check your diary for your next long, late night teleconference. Make a note to take the call at home, switch on the mute button and get cracking.
Drink up: Turmeric Latte
For those who prefer snacks in liquid form, this super-food packed sipper is your new BFF. It’s spicy and full of flavour, and a natural anti-inflammatory, to boot.
Recipe – Turmeric Latte
1 Tbsp plus 1 tsp turmeric powder
2½ tsp ground ginger
2½ tsp cinnamon
¼ tsp black pepper
Makes 5 serves
Mix spices together. Store in an air-tight container. To serve, take 1-2 tsp of the powder. Mix into 1 cup of hot milk of choice, or hot water with a splash of milk. Sweeten with honey if you’re not already sweet enough.
Handy hint for sugar addicts
Cacao tea my favourite way to get a chocolate hit without the sugar. Chai is also great, if you use the tea bags instead of syrups.
Captain Crunch: Simple Spicy Nuts
This snack is, hands down, my favourite. Nuts are full of fibre, good fats and proteins to keep you powering through and ward of the 3pm hunger pangs.
Recipe – Simple Spicy Nuts
½ cup almonds
½ cup walnuts
½ cup macadamias
½ cup pistachios
½-1 tsp chilli powder (depending on your spice preference)
½ tsp paprika
½ tsp ground cumin
½ tsp ground black pepper
1 tsp sea salt
Makes 6 serves
Mix ½ tsp of salt with water. Add to bowl with nuts and allow to soak for three to four hours.
Drain nuts and spread over a baking tray or dehydrator rack. Mix the remaining ingredients into a spice blend, and sprinkle it over the nuts.
Dehydrate until dry, or put in oven on the lowest temperature until dry. Keep stored in an airtight container to keep them fresh.
“Burnout coping strategies start with healthy snacks: a handful of liquorice ain’t lunch, honey bun.”
Handy hint for salty dawgs
Home-made kale chips are super easy to make. Just chuck some kale in the oven and watch it wilt. Get creative with spices or dried herbs.
Savoury snack attack: Homeboy Hommus
Hommus is delicious, and surprisingly simple to make. It’s full of fibre to keep you satiated. There’s also plenty of antioxidant and anti-inflammatory ingredients.
Recipe – Homeboy Hommus
2 x 400g cans chickpeas
1 Tbsp tahini
2 garlic cloves, crushed
1 tsp himalayan/sea salt
3 Tbsp lemon juice
¼ cup water
¼ cup virgin olive oil
Makes 4 serves
Rinse chickpeas well under cold water. Add chickpeas, tahini, garlic, lemon juice and water into food processor.
Turn processor on, and slowly add olive oil while it blends. Allow to blend to your preferred consistency.
To serve, scoop up with rice crackers or veggie sticks.
Cherry Ripe Bliss Balls
The silver bullet of the snack world, bliss balls are the popular kids for a reason. They are the perfect way to deliver fibre, protein and good fats to your belly via a tasty, neat little package.
Recipe – Cherry Ripe Bliss Balls
1½ cups fresh/thawed/tinned cherries, pitted
1 cup almond meal
1 Tbsp coconut oil
1 cup unsweetened shredded coconut
1 Tbsp honey (optional)
2 Tbsp cacao/cocoa powder, for coating
Makes 10 balls
Add cherries, almond meal, honey and coconut oil into food processor. Process until well combined.
Transfer to bowl, and add cacao to a smaller bowl. Roll mixture into balls with your hands, and then roll in cacao until coated. Place into container or onto a tray. Store in fridge or freezer.
Keen to oust the sugar?
Leave the honey and dates on the shelf. Instead, opt for balls packed with nuts and fruit instead.
Sweet as: Chai Chia Pudding
Chia pudding might sound overly involved but I promise it is almost impossible to mess up. Plus there’s the added bonus that this recipe is full of fibre, as well as anti-inflammatory antioxidant packed spices. Did I mention, it’s also delicious?
Recipe – Chai Chia Pudding
2 cups coconut milk (or milk of choice)
½ cup chia seeds
1 tsp vanilla
1 tsp cinnamon
½ tsp cardamom
½ tsp cloves
Makes 4 serves
Mix milk and spices together into a container until well combined. Add chia seeds, and mix. Store in fridge in individual containers.
Do you have favourite healthy snacks for the office or an amazing recipe you’d like to share will your fellow lady bosses? Let us know in the comments, below!
Sam is an inspired nutritionist (BHSc), health writer and speaker. She is passionate about sharing her knowledge and helping people to find their own path to a thriving life. You can find her at www.samanthagemmell.com
Burnout coping strategies start with healthy food