Healthy recipes for when the munchies hit

Healthy munchies

You can’t control it. The munchies get the better of all us. If you’re working on your summer body or trend on the health-conscious side, munchies might seem like your worst enemy. You tend to crave the carby, fatty, sweet and salty items. But for every naughty indulgence, there is an equally satisfying healthy alternative.

With a little foresight, planning and know-how, you can ensure your munchies coincide with your lifestyle goals. We’ve got you covered with four quick, easy, delicious and satisfying recipes for when the munchies just won’t quit.

Pro tip: When you have the munchies, you may also be in a state that which lacks focus or you may be a bit scatter-brained. To ensure you have a delicious and efficient munch-sesh, we suggest preparing your mise en place, the French term for “putting in place”. This means you have all of your ingredients and tools prepped and in place to make preparation seamless. Once you get in the habit of doing this, cooking becomes a much more fluid process which means less time between you and food in your belly.

Note: Recipes are all for single servings (except the popcorn, which can be shared *also an acceptable single serving)


Nacho cheese popcorn

This recipe removes the naughty oils, butter and additives and replaces them with nutritional yeast and healthy fats! Nutritional yeast can be found at most grocery stores now and is a great addition to any pantry. The deactivated yeast is packed full of vitamins and minerals and has a distinctly cheesy flavour.

For this recipe you will need:

  • Popcorn of choice. We use a bagged variety when in a hurry. PC Blue Label has a “natural” flavour that doesn’t have an added butter and is about 420 Kcals for the whole bag. But of course, if you’re a patient person, air or stove pop! Whatever your preference.
  • 3 tbsp healthy fat. This can be coconut oil, flavoured olive oil (My favourite is the cayenne olive oil from EVOOLUTION) or avocado oil.
  • 1 of cayenne pepper
  • 2 tbsp of nutritional yeast. Available at most Safeway and Superstores.

To  make:

  1. Pop popcorn. This is the hardest and most time-consuming step. You can do it.
  2. Lightly drizzle oil over popcorn, coating evenly
  3. Mix cayenne and nutritional yeast together so they are well combined
  4. Sprinkle seasoning over popcorn evenly and shake to coat every kernel
  5. Enjoy!

This recipe is SO easy and so good.


Berries and cream

This recipe feels luxurious, creamy and tart. It hits all the notes without too much guilt. You can also swap out traditional whipped cream for whipped coconut cream if you avoid dairy.

For this recipe you will need:

  • 1 cup of your favourite berries (Strawberries, raspberries, blueberries, blackberries or any combination work great!)
  • 1/4 cup cream or coconut cream
  • 1 tsp of vanilla
  • 1 tbsp of cocoa powder

To make:

  1. Add cocoa and vanilla to your cream of choice
  2. Hand mix or use an electric beater to whip cream until stiff peaks form or light and fluffy
  3. Add your berries to a bowl
  4. Add cream on top (Or layer if you’re feeling extra fancy)
  5. Enjoy!

Dummy proof and now you feel like a gourmet gourmand. You can up the ante and add some cacao nibs on top or chocolate shavings too.


Mango Lassi

This creamy drink is sweet and refreshing, but also filling thanks to the Greek yogurt! This guy is packed full of protein, probiotics and vitamins. The best part, it’s ready in 3 minutes… if you can stay focused. So, so good when you are feeling a bit…parched.

For this recipe you will need:

  • 1 cup frozen mangos
  • ½ cup of coconut Greek yogurt
  • ½ cup plain kefir
  • ½ tsp of cardamom
  • Optional: Sweetener of choice

To make:

  1. Throw everything in a blender
  2. If the consistency is too thick, simply add water or a splash of milk.
  3. Sip and feel like you’re sitting on a beach in Sri Lanka

Voila! Pro tip: A lassi is an amazing accompaniment to spicy food.


Ultimate avocado toast

Sorry if we just made you groan. Yes, it’s avo toast, cliché sure, but the longevity of avo toast is due to its nutrient dense profile and long-lasting satiety. The creamy taste and ability to pair it with anything is just a bonus. This recipe is a bit more decadent, as we add feta cheese for a nice salty kick.

For this recipe you will need:

  • 1 piece of sturdy bread. Sourdough or flax seed rye work well.
  • ½ avocado
  • 3 slices of tomato
  • 1 tablespoon of feta
  • Chili flakes
  • S&P, to taste

To make:

  1. Toast bread
  2. Mash avocado, you still want it a bit chunky, but still spreadable. Add a pinch of chili flakes (more if you like it spicy) and salt and pepper to taste.
  3. Once your mashed avocado is at the consistency you desire, stir in your feta until well combined. Do not mash feta in, because you want that contrasting texture and pops of saltiness to come through.
  4. Slice tomatoes.
  5. Assemble! Schmear your avo/feta mixture evenly on toasted bread. Add your sliced tomatoes.
  6. Now if you want to punch up the flavour a bit, you can top with some additional chili flakes, a nice drizzle of some good olive oil, oregano, toasted pine nuts, arugula, hemp hearts, etc.